Hi there. You asked me this question on a different thread. Here's what I answered you at the time:
Originally Posted by goincrazyinky
I want to start tomorrow. I weigh 293 pounds. ROBIN, you lost all your weight, please email me and let me know what you ate for breakfast, lunch and supper usually and I will go by that. I am stuck in this deep rut. I need help, please...please...please.
Hi and welcome. I see this is your very first post here at 3FC. We're sure glad to have you on board.
We certainly have very similar starting weights, so just know and take confidence from the fact that getting down to a healthy weight is 100% doable.
As far as what I ate, well it varied a lot. It's a very individual thing, according to likes and dislikes and other factors as well. Duplicating my meals might not be the way to go for YOU. You need to experiment and find what satisfies you. You'll never see whole wheat bread or pasta or brown rice or peanut butter or beef or cottage cheese or much cheese at all, on my menu. And you will see it on other very, very successful people's menu. It's perfectly healthy food, but it doesn't work for me. So therefore I'm very reluctant to post what I eat for the sole purpose of trying to copy it.
What I basically did and still do is eat protein and fiber at every meal/snack. I eat lots and lots of fish and chicken breast and an enormous amount of vegetables, all different ones. Some of my favorites are cauliflower, green beans, acorn squash, spaghetti squash, butternut squash, grape tomatoes, cucumber, spinach, peppers, zucchini, romaine lettuce, broccoli, mushrooms and on and on and on.
Some breakfast options:
-small bowl of oatmeal and an egg white omlette
-small bowl of oatmeal and blueberries or other berry
-Fiber One Cereal/and or KAshi Go LEan cereal and skim milk
-Yogurt and high fiber cereal
-egg white omlette and lots and lots of sauteed vegetables
A few lunch options:
-Veggie burger and steamed or roasted vegetables
-Salmon and vegetables
-Large salad with tuna or turkey breast or chicken breast
-Chicken breast, sauteed, grilled or roasted with lots and lots of veggies
-Large salad with grilled chicken
-There are dozens and dozens of ways to prepare chicken and vegetable. Different sauces, cooking methods and different vegetables
-Baked fish with lots of vegetables, again lots of different fishes and veggies and methods to choose from.
-veggie platter (baby carrots, celery, grape tomatoes, string beans, peppers)
-FF/SF yogurt with Fiber One Cereal mixed in
-egg white omlette and roasted veggies
-Strawberries or raspberries or blue berries
-hard boiled egg whites and a cut up salad
I really could go on and on. The list is literally endless. I hate to sound like a broken record, but you really must experiment and find foods that you think are absolutely yummy, so that you will look forward to and enjoy your meals, therefore making it easier to stay on track. Take a look around. We've got a whole recipe section here at 3FC. Look at the different "diet" plans we've got. Check out the Whole Foods Lifestyle Section. Try and get some ideas. Try modifying what you already make, using less additives. I'd also love for you to check out the 100lb club forum as well. You may very well benefit from seeing a nutritionist or dietican. They can help you immensely.
This is an incredibly rewarding and worthwhile journey you're about to embark on. I look forward to reading your "goal" story one day in the future. GOOD LUCK!!!
I hope that helps get you started.