Calorie Counting - what does one day on plan look like?
 

I was wondering what a day on plan looks like calorie wise. SInce several people responded with different amounts of daily calories in take. I have been reading online and I see different ideas of foods that are healthy and give you a nice satisfying meal.

I have been eating mostly chicken and fish which here in Korea is not the easiest thing. The US goverment does not allow fresh chicken to be sold on base (bird flu) or fresh fish. I have to eat frozen or cooked chickens or eat fresh fish from the market. Easy on the weekends to walk for fish but other wise I eat a lot of frozen chicken breast (which I love so I never get bored) I just want to have some other options out there to see what are some good alternatives.

Here is what one of my 2000 days looks like:

1/2 cup of 2% milk
South Beach Meal Replacement Bar

100 calorie bag of popcorn

Can of soup - select harvest Italian Wedding
6 Triscuits
Apple
Yoplait Light Yogurt

Brown Rice
Veggies
Chicken

South Beach 100 Calorie Snack Bar

Well, here is kind of an average day (1525 calories) from when I was losing -- now I add a bigger after dinner snack or increase my portions to make sure I get a few more calories since I'm now in maintenance.

Breakfast: Low Fat Yogurt mixed w/ 1/2 cup high fiber/high protein cereal like Nature's Path Optimum Power and a 1/2 apple (350 calories)

Snack: Cheese stick and other half of apple (100 calories)

Lunch: Big Grilled Chicken Salad with lots of veggies (lettuce, spinach, peppers, mushrooms, carrots, celery, etc.) and 1/2 Tbl. olive oil, 1 Tbl. basalmic vinegar, a shake of garlic salt and fresh crushed basil (375 calories)

Snack: Protein Bar (Usually a Zone Perfect or Balance Bar 200 calories)

Dinner: Grilled Salmon, 1/2 cup brown rice and roasted mixed veggies (400 calories)

Snack: 1/3 cup of All Bran and some carrot sticks (100 calories)

I have a couple of weekly menus posted on my 3FC blog including calorie counts - I haven't put one up for a week or two so you'll have to look in the November posts but it will give you a couple examples.

I pick a random day so you'll see the real eating habits not just a good day.

Yesterday for me:

Breakfast
Oatmeal mixed with pumpkin, protein powder, honey and craisins approx 300
Cafe au lait 112

Lunch:
Arnold's Select 100% Whole Wheat Sandwich Thins 100
2 Clementines 70
Boca Burger 100

Snack

Latte made with 1% Milk 110
Smucker's Reduced Fat Natural Style Peanut Butter Creamy 66

Dinner
Birds Eye Baby Broccoli Florets 30
Coconut Oil 40
Chicken Breast 110
Banana 100g 89
Cashews 54

Snack
Lemon Zest Luna Bar 190

Around 1350 for the day.

Hey Dolly,

I was stationed in Korea back in 2000-2001. How do you like it? I loved it, had a great time, fantastic experience (I was single then so it was a blast)!


So this is what I had/am having today:

I try not to eat 2 frozen meals in one day but I'm crunched on time tonight and I forgot to defrost something...oops.

Breakfast
- Blueberries, 1oz, 18 cal
- Kashi Oatmeal, 1 packet, 160 cal
- Banana, Med, 105 cal
- Danactive Light, 1 bottle, 35 cal
- Milk 1%, 1 cup, 100 cal

Lunch
- Mexican casserole bowl by Amy’s, 470 cal
- Carrots, 4oz, 40 cal

Snack
- String Cheese, 50 cal
- Peanut butter protein bar South Beach, 1 bar, 140 cal

Dinner
- Kashi lime cilantro shrimp, 250 cal
- Milk 1%, 1 cup, 100 cal
- Sugar Free Jello, 60 cal
- Strawberries, 4oz, 36 cal

Total: 1564 cal

Today looks like this:

Breakfast: oatmeal made with 1/3 c oats, 1 T ground flaxseeds, 1/2 mashed banana, 1 tsp brown sugar, pumpkin pie spice, vanilla, cinnamon, 1 T walnuts, and 1 T real maple syrup. Hot chai latte made with skim milk.

Snack: hot tea with 2% milk and sugar

Early lunch (11:30): 1/4 c Egg Beaters scrambed with a cup of fresh baby spinach and a turkey breakfast sausage patty, on a carb balance tortilla with a wedge of laughing cow light cheese, and a cup of hot lemon green tea with agave nectar

Later second lunch (2:30): 1 cup of homemade vegetable-laden chili (made with just a BIT of ground beef, and tons of tomatoes, onions, garlic, celery, zucchini, yellow squash, carrots) topped with 2T light sour cream, and one low fat corn bread muffin with 1 tsp butter on top

Snack (planned): 1 or 2 clementines, maybe a string cheese or a Kashi whole grain cookie and a cup of tea

Dinner (planned): I have chicken breasts in the crock pot with sliced onions, light cream of mushroom soup and light cream of chicken soup (this is our chicken/gravy to put on biscuits. Kids have the biscuits, I usually don't). I'll eat plenty of chicken, and some buttered cabbage and cooked broccoli. If I want dessert it will be a sugar free jello or a couple of chocolate covered altoids, or a square of dark chocolate.

This will total about 1600 calories.

Yesterday looked like

Breakfast - Fruit salad with low-fat yoghurt (pineapple, banana, watermelon and rockmelon) - 325 cal
Lunch - 8 pieces homemade sushi rolls with chicken and avocado or salmon and avocado - 330 cal
Snack - 1 necartine (40 cal) and 1 banana (90 cal), 1 piece soy & linseed bread with honey (150 cal)
Dinner - Kangaroo roasted (100 gm) chicken breast roasted (100 gm) and roasted sweet potato, onion and carrot (about 500)

Total - 1435

Today's plan

Breakfast: 2 x slice multigrain toast with low-fat peanut butter and honey (315)
Lunch: Greek yoghurt with apple (300)
Snack: apple (80)
Dinner: Veal steak 200gm (220 cal) with greek salad (lettuce, olive, feta, tomato, cucumber and onion) (about 200)

Total - 1115 - low but I will no doubt have another snack in there! I just haven't decided what yet lol. Probably 1 piece bread with shaved ham (about 150)

I totally want some kangaroo.

I'm at college and am limited as to what I can store. I try and get 5 servings of fruit/veg a day and try to limit highly processed food.
Today:
B - low fat cottage cheese, blueberries - 130 calories
S - Apple /w peanut butter - 300 calories
L - huge salad with romaine, tomato, olives, prefrozen chicken tenders (yeah, my downfall but they're delicious) and balsamic vinaigrette - 300 calories
S - two cheese sticks - 180 calories
D - broccoli cheese soup, mozzarella and tomato sandwich, side salad - 650
S - haven't had yet, but probably cup of low fat cottage cheese and two oranges - 280 calories

1840/1900

I just try to eat as much natural food as I can. I know it's hard, but I'm also not going to tell myself I can't have something or I won't have success, psychological problem. Lol, have a great day.

P.S. I eat a lot, haha.

I've never had kangaroo. I need to try it...I bet my kids would freak.

Me too! I love trying new stuff.

Today is my day 74 of on plan :) This is what my day looked like

1783 calories
1 cup Fiber one honey oat clusters, 1/2 cup skim milk, medium banana
1/4 cup raw peanuts unsalted
3 oz salmon fillet, 2 large hard boiled eggs, salad with cukes, shrumes, grape tomato's and romaine, 1 T Newman's own Thai dressing
Fruit source bar, full fat yogurt
Mini pizza's on whole wheat english muffins, 4 slices dry pepper salami, 1/4 cup onions, 1/4 cup red peppers, 2 T tomato paste, 1 Cm old cheddar
1/2 cup multigrain alphabet pretzles (rare treat... first in 74 days!) clementine

Tomorrows plan:
1801
1 slice sprouted grain bread, 1 T all natural organic peanut butter, medium banana
fruit source bar, cheddar rice cake
small baked chicken breast, 1.5 cups romaine, cukes, shrumes, grape tomato's and 1 T Newman's Thai dressing, 1/4 cup peanuts
1/2 cup Fiber one honey oat clusters, 1/2 cup skim milk
Chili's potato's: 1 medium white potato, 1/2 cup extra lean ground beef, 1/2 cup tomato sauce, homemade taco seasoning, 1 cm old cheddar, 1 cup steamed brocolli
full fat yogurt, peach applesauce cut

I don't know if you can get it overseas...I guess you may be able to?

It's actually one the highest protein/iron sources in a meat you can get as well as being one of the very leanest making it excellent for people with cholestorol problems. It's extremely good for you :)

My partner and I eat it all the time - steak is great though not recommended if you don't like rare meat as it needs to be seared quickly then served still red in the middle!

We also enjoy it roasted, marinated in garlic and herbs or as mince replacing beef, turkey or lamb, sausages etc. Any which way its great :)

It's about 98 calories per 100gms with 1gm fat to 22gm protein.

Let me know if you are able to get it in America...and if its fresh or frozen. Just out of curiosity lol.

My plan, honestly, is whatever I"m hungry for. for example, here's one from last week
gnocchi and vodka sauce
cheeseburger
chili and crackers
cheese and crackers

All totaling 1639 for the day. I know it's not the healthiest way to eat, but I'm aiming at reasonable changes in my lifestyle. The fact that I've been able to change this much is amazing to me.

I am a calorie Counter~i decided to eat what I like but measure the portions!
I eat healthier stuff also...But today was PIZZA DAY!
Today's Intake is 1390

Homemade personal size pizza~With ham, sauce ,& cheese~560 calories
rice crispie holiday treat~ONLY 100 calories!
2 pieces of candy 20 calories each
Diet caffiene free pop ~0
for total of 700 so far(I quit smoking 9 months ago & candy helps!)
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1 boca meatless burger~100 calories On bun add another 140 calories
With ketchup add another 20 calories~=260
6 Potato chips~70 calories
2 slices of pepper jack cheese 60X2=120
and 1 more piece of candy 20 calories
Water & caffienefree /diet Pop~0
New total of 1170
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Then banana 100 calories
1 rice crispie treat 100 calories
1 piece of cady 20
TOTAL of 1390