Quote:
bkfst - half a cup of cereal /cup of milk and half a cup of fruit
midmorning snack - half yogurt w/fruit
lunch - 4 oz. grilled meat/chicken with one cup salad, a piece of bread
midaft. snack and supper - half cup salad or veggie soup (cup)
A few things stick out here:
One - that doesn't sound like 1800 cals worth of food to me
Two - you aren't eating any protein after lunch (unless there's a tiny bit of chicken or beef in your soup).
Three - 1/2 cup of salad is simply not enough for an evening meal, even if you are sedentary - you need enough food to carry you through the night when you're not eating.
You need more protein in your diet definitely.
You prob. need more calories overall. If that diet = 1800 cals then I would think you're eating full fat yogurt and milk, a fairly calorie laden cereal, and maybe fruit in syrup or something.
Here's what I ate today (including what I plan to eat for dinner) and it comes to less than 1400 cals:
Bkfast - coffee w/ cream, baked oatmeal (my own recipe which includes eggs, nuts, milk, and dried fruit)
Lunch - brown rice salad made with chickpeas, tomatoes, parsley, sesame seeds and an olive oil dressing
Dinner - beef pot roast with onions, carrots, celery, and 1/2 a potato
Dessert - 1 tbsp peanut butter on a graham cracker
(oh, and I had an apple about 2:30 which was ~65 cals)