I'm just starting out on the Body for Life program and was wondering if a few of you would mind posting a typical day of meals - including portion sizes so I can get some good ideas.
Okay, I'll bite. I'm not good at portion sizes, I eyeball and aim for the BFL protein=palm, carb= fist. Here's today's menu...
7 am - 1/2 cup f/f cottage cheese with f/f yogurt
10 - 1 egg + 4 egg whites (extra large size), scrambled
banana
1 pm - 1 w/w tortilla with 3 slices of lean ham and raw baby spinach leafs with mustard and f/f mayo
4 pm - 1 homemade protein bar
6:30 pm - lean hamburger patty, mashed potato
9:30 - either a protein shake, or if I feel hungry I may have another sandwich (ie. white meat chicken or tuna)
I tend to vary my carbs depending on how hungry I am, which, not surprisingly, depends on how active I am today and how active I was yesterday.
I'm going alot by 'how I feel', avoiding hunger at all costs, making absolutely sure I don't go more than three hours between eating. I'm in C1, W8 so I'm starting to learn how to feel when I 'need' protein, when my blood sugar 'feels' out of whack. It's really nice to be so even keeled, foodwise.
Good luck.
PS. TallJen over at L&S website has a daily thread of her menus, check it out!
Meal #3 - big Mexican salad with lots of veggies, salsa, chicken and pinto or black beans (the taqueria I frequent makes this special for me - with jalepenos! Delectable!!!)
Meal #4 - Cottage cheese (just under a cup) blended with vanilla extract and sweetener (Equal or Splenda) spooned on top of an apple which has been chopped up and microwaved until hot and bubbly
Meal #5 - Brown Rice veggie sushi (made with seaweed, cucumbers, carrots, Daikon radish - Draeger's just started selling brown rice sushi!) with a chicken breast or salmon filet on the side
Meal #6 - Myoplex Lite Power Pudding
BFL Note: MOST foods you can do palm/fist measuring; however, cottage cheese and eggwhites you need to measure with a cup, using protein grams (I subscribe to the 1 gram per pound of bodyweight for protein theory - so if you weigh 150 pounds, by that reckoning you should get 150 grams of protein a day, or 25 grams per meal...Beth, 1/2 cup of cottage cheese sounds kind of low - 13 grams of protein? You must be a tiny thing!)
Beth - I wasn't a cottage cheese fan myself until I started blending in smooth and adding Splenda and vanilla extract (or Jello Sugar Free pudding powder or gelatin powder).
Try it that way - I think for most people it's those darn curds. Ew!
You Cottage Cheese fans might want to check out Krista's site - she has a WHOLE PAGE devoted to the stuff. If you don't like it sweet, try creaming it and adding tuna to it and tossing it in a salad or on a baked potato! There ya go!
Tonite on top of 3 romaine leaves I had:
1 tuna patty (see recipe section)
1/2 c brown rice
and steamed fiddle heads... sprayed with a shot of butter flavoured Pam ....
Meals?
