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General Diet Plans and Questions General diet questions, support for various diet plans other than those listed below.

Daily meal help?

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Old 06-02-2013, 09:22 PM   #1
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Default Daily meal help?

I admit I don't know much about nutrition. I wanted to eat 5 small meals of 300 calories a day. Today I have wrote down everything I've ate.

Smoothie- 202 calories
Bacon- 84 calories
Banana- 121 calories
1/2 cup ground beef- 170 calories
Salad- 146 calories

So I'm at about 723 calories for the day. I did wake up at 2 pm today so that's why it's lower than normal.
I just need advice. I don't know how much of what I should be eating.
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Old 06-02-2013, 10:19 PM   #2
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Seeing a nutritionist weekly has seriously changed my life.

I'm no expert, but at first glance I'd say your meal plan today is high in sodium (bacon) and sugar (fruits) and low in veggies and protein.
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Old 06-02-2013, 11:03 PM   #3
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I recommend that everyone eat whole, unprocessed foods. If you count macros: At least 40 fat, 150 carbs, and 120 protein per day when dieting. 1,400-1,500 calories per day seems a good calorie range to start. It all depends on your height/ current weight/activity level though.

Here are my go to healthy foods:
  • Animal protein: chicken and turkey breast, lean beef, venison, bison, and fattier meats like pork and lamb in moderation, whey protein on occasion
  • Fish: salmon, tilapia, whitefish, cod, sardines
  • shellfish: shrimp, oysters, crab, clams
  • leafy greens: broccoli, kale, spinach, swiss chard
  • veggies: asparagus, cauliflower, peppers, onion
  • starchy tubers: squash, sweet potatoes, carrots
  • grains: steel cut oats, black or wild rice, kasha, buckwheat
  • nuts & seeds: almonds and sunflower seeds are my favorite but mixing it up is healthy
  • fruit: bananas, apples, kiwi ... whatever your favorite is in moderation.
  • berries: strawberries, blackberries, raspberries, blueberries, cranberries
  • dairy: eggs, plain greek yogurt, cottage cheese, cheese
  • seasoning: cinnamon, hot sauce, sea salt, peppercorn grinder, turmeric, so many options!
  • water water water water water ...

Focus on adding a lot of protein and veggies into your diet! It is always a good idea to add in healthy foods to your diet before focusing on removing foods (like reducing sweets/sugars/junk, etc.) Teach yourself good habits slowly. There are tons of healthy food options out there, that list is simply what I like the most. Find which foods work for you and which you enjoy the most. Check out The World's Healthiest Foods list for more ideas.

Last edited by Aidanqm : 06-02-2013 at 11:11 PM.
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Old 06-03-2013, 08:50 AM   #4
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Quote:
Originally Posted by Aidanqm View Post
I recommend that everyone eat whole, unprocessed foods. If you count macros: At least 40 fat, 150 carbs, and 120 protein per day when dieting. 1,400-1,500 calories per day seems a good calorie range to start. It all depends on your height/ current weight/activity level though.

Here are my go to healthy foods:
  • Animal protein: chicken and turkey breast, lean beef, venison, bison, and fattier meats like pork and lamb in moderation, whey protein on occasion
  • Fish: salmon, tilapia, whitefish, cod, sardines
  • shellfish: shrimp, oysters, crab, clams
  • leafy greens: broccoli, kale, spinach, swiss chard
  • veggies: asparagus, cauliflower, peppers, onion
  • starchy tubers: squash, sweet potatoes, carrots
  • grains: steel cut oats, black or wild rice, kasha, buckwheat
  • nuts & seeds: almonds and sunflower seeds are my favorite but mixing it up is healthy
  • fruit: bananas, apples, kiwi ... whatever your favorite is in moderation.
  • berries: strawberries, blackberries, raspberries, blueberries, cranberries
  • dairy: eggs, plain greek yogurt, cottage cheese, cheese
  • seasoning: cinnamon, hot sauce, sea salt, peppercorn grinder, turmeric, so many options!
  • water water water water water ...

Focus on adding a lot of protein and veggies into your diet! It is always a good idea to add in healthy foods to your diet before focusing on removing foods (like reducing sweets/sugars/junk, etc.) Teach yourself good habits slowly. There are tons of healthy food options out there, that list is simply what I like the most. Find which foods work for you and which you enjoy the most. Check out The World's Healthiest Foods list for more ideas.
This is basically how I eat I do have trouble getting the fats in though.How do you? I am gluten,dairy,soy,peanut and sugar free. I do use olive oil and eat buckets of almond butter.I eat all meats but mostly I eat fish.
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