Here are some common things I have at each meal and snack time… obviously not perfect yet, but an OK start. I need to cut down on the lattes and try to work in more protein. Thinking that scrambled egg whites could be a good thing to try in the mornings.
Breakfast - yogurt & granola (185 cal)
Mid-morning - 16oz vanilla latte w/ skim milk (200 cal)
Lunch - small salad (with spinach, mixed greens, avocado, cucumber, carrots, bell pepper, feta, and nuts/seeds or chicken), small piece of multigrain bread (500 cal)
Afternoon snack - cottage cheese or string cheese (140-200 cal)
Dinner - chicken tortilla soup (350 cal)
i stay just above that mark, around 1500-1600 a day especially if i workout...i mix and match a variety of the things below:
homemade protein shakes
lots of fruits (oranges, bananas, apples)
lots of veggies (corn on the cob is popular right now)
dinner is usually a small portion of meat and some veggies, or a small portion of starches like rice instead
i always have a tall nonfat mocha on my way to work
i drink alot of crystal light, cascade ice (carbonated flavored drinks) and low-calorie gatorade to stay hydrated (i hate plain water with a passion)
i also like homemade oatmeal with splenda brown sugar and walnuts...also like multi-grain toast with peanut butter and sugar free honey
so that's what i usually eat...obviously not all in one day but it's usually a mix depending on how i feel...ive been known to eat corn on the cob for breakfast and then have oatmeal for dinner LOL
I eat between 1400 and 1600 calories. Lately I have no issue eating only 1400.
I changed my eating habits from eating as many times as possible a day to just small breakfast, small lunch and big dinner. It has worked great! I am not thinking about food and calories constantly.
My breakfast is always below 200 calories and it's either greek yoghurt with half an apple or half a banana or rye bread with peanutbutter. Lunch is crackers with cheese or something. Dinner lot's of veggies, fish, beans and some brown rice. As a rule of thumb I don't drink my calories, and when I am very hungry during the day or want a snack (candy bar!) I'lll just have it for 250 calories at most. That just means I have to use a bit less olive oil when cooking and have no rice or only half the portion of rice. That is still fine!
Yep . I'm usually at around 1400 calories, sometimes a little less. Here's a typical menu for me:
Morning: Big salad with romaine, red pepper, cherry tomatoes, green onion, parsley or cilantro, 1 tsp olive oil, 3 tbsp chickpeas (these are dehydrated chickpeas that I can get here in Israel but I don't think you can get them in the States. So if you were putting in cooked chickpeas, it would be about 1/3 cup); 2 slices light whole grain bread with honey
Mid-Morning: Homemade roasted red pepper hummus (about 1/3 cup) with cucumber and carrot rounds; 1 fruit
Afternoon: Big portion of a veggie and bean dish with lots of veggies and about 1/2 cup beans and 1 tsp olive oil (average, since I make a big portion over the weekend and just reheat throughout the week); 1 fruit
Evening: Big crunchy salad with romaine, green or yellow pepper, shredded carrot and radish, green onion, and extra-firm tofu in a homemade marinade (with 1 tsp olive oil, balsamic, tamari, mustard, garlic, and black pepper); fruit (usually 1 cup chopped mango or pineapple); 3 brown rice cakes with honey
Bear in mind that I am a vegan (no meat or dairy) and I am trying to focus more on veggies, fruits, and beans and less on grains, so that's why my menu might seem a little restricted. But so far it's working for me!
tammay - you can get dehydrated chickpeas in the States! I love them!
When I was losing, here's what a day's menu might look like:
Breakfast: poached egg with tomato and roasted red pepper 100 cal
Snack: Pear 100 cal
Lunch: Grilled chicken wrap, brown rice chips (or some other snack) 300 cal
Dinner: Grilled chicken, broccoli, cauliflower, salad 700 cal
My dinner was different all the time, and there were certainly times I went over 1200 to stay within my range or 1200-1500.
Right now my breakfast and lunch are exactly the same, but I eat more snacks and have a bigger dinner.
It was a higher fat/protein, lower carb day, but kept me quite full. I can't eat a lot of raw veggies. I tend to like smaller portions of concentrated food, huge salads and giant bowls of veggies and things don't appeal to me usually.
K - Morning coffee with Splenda and cream - 40-60 calories
around 10 am a 200 calorie protein bar
lunch is sometimes a soup and an apple or banana
Dinner is usually 3 slices of Arnold light style wheat bread with sauteed chicken or shrimp, with eggplant or something like that, I usually hit around 1200 by the time I'm done lol
I try to stay between 1200 - 1300 calories
Typical day:
Breakfast sandwich (whole wheat english muffin, slice of canadian bacon, 1/4c egg substitute & slice of deli yellow american)-250 cals
Lunch homemade turkey chili and 16 wheat thins-403 cals
Dinner chicken melt wrap, roasted baby red potatoes and a pickle-587 cals
I snack sometimes when I have allotted calories - 16 wheat thins and roasted red pepper hummus 180 cals
1200-1400 calories: what does it look like for you?
and try to work in more protein. Thinking that scrambled egg whites could be a good thing to try in the mornings.
. I'm usually at around 1400 calories, sometimes a little less. Here's a typical menu for me:
