You definately need more protein. It looks great as far as the veggies/fruit group. I would suggest adding in Bordon's Lite Line Skim milk and definately more protein.

If your not a vegiterian then I would suggest 6 oz of grilled/baked chicken with lunch or 6 oz of grilled/baked fish.

Thanks all- had a big breakfast this morning, and I will go lighter on dinner.. I have been a vegetarian for 4 months, so I've been trying to find good sources of protein.. I try to have tofu at least twice a week, and a serving of nuts a day.. I don't think this is enough, still, so thanks for the suggestions about protein- peanut butter and apple sounds like a good idea!!

Try legumes & grains like Lentils and Quinoa for good vegetarian protein. :)

Wow. You need food. Food to live. Food to build lean muscle mass. FOOD. Yah. Up your calories ;)

Dairy? Do you mean calcium? I'd venture a guess with the tofu and yogurt and spincah she's fine on that. Adding some leafy greens, fortified soy milks and etc wouldn't hurt but no one is deficient in dairy ;).


Have you tried beans (black beans and chickpeas are generally faves of most), tempeh, seitan, veg burgers etc? Also google for veg and vegan friendly blogs - the amount of good veg food out there is AMAZING! I personally think your biggest issues is not getting enough calories, not protein. Increase the calories from all sources and you'll be fine ;) Good luck!

I'm sorry, but I'm generally leery of these kinds of "should" statements. There are lots of people who lose very well (and maintain) without heavy breakfasts and light dinners...

Hello Miss Mandalinn82, can you give an advise on how to maintain a good health while working in the night shift? Or anyone else has a good suggestion on this. Thanks

do you heard about no grain diets by Dr. Mercola? he has a book and a blog about no grain diets. i think it can help you lose weight.

I agree with not eating enough. Your body is programed to hold onto everything if it thinks there's a famine. It thinks there's a shortage of food and needs to hold on to everything.

I was also thinking maybe you're eating more than you think, and your calories in is equal to the calories out. For instance, lets say, you have two pieces of toast, you think, oh two pieces of bread: 120 calories, because you looked at the nutrition facts. However, when looking at the label, maybe you missed the serving size is actually one piece of bread instead of two. So instead of eating 120 calories as you thought, you're actually 240 calories. Or you didn't read the facts at all, and think something like a "blueberry muffin" that is small and has blue berries in it, is healthy and has only 200 calories. When actually, it has 4 or 500 calories. This could be a reason for no scale results.

I'm the same height and weight at the OP and I eat about 1600-1700 calories a day and track everything on Sparkpeople. I've lost 4 pounds so far in about 2 or 3 weeks.

I agree that you need way more calories.

hopefully in the past couple weeks since you first posted you've upped the cals and noticed a difference.