Posted tagged ‘meal plan’

day 19

October 18, 2010

8 a.m. (Meal #1): breakfast taco, orange juice, coffee

11 a.m. (Meal #2, heavy snack): none

2 p.m. (Meal #3): salmon, rice, roasted vegetables

5 p.m. (Meal #4): brussel sprouts

7 p.m. (Meal #5): pear, orange

9 p.m. (Meal #6, light snack): none

Notes:

Bread (4) 480 calories
Fruit (3) 360 calories
Vegetables (4) 150 calories
Skim Milk (1) 180 calories (may be in the form of almond milk)
Fat (2) 90 calories

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day 12

October 11, 2010

8 a.m. (Meal #1): breakfast taco on wheat with egg, bacon, cheese, salsa, orange juice

11 a.m. (Meal #2, heavy snack): brussel sprouts

2 p.m. (Meal #3): petite greek salad, grape leaf, falafel

5 p.m. (Meal #4): orange

7 p.m. (Meal #5): cup of green chili chicken soup, 1/2 grilled cheese on wheat, carrot orange juice

9 p.m. (Meal #6, light snack): pineapple, strawberries

Notes:

Bread (2) 480 calories
Fruit (2) 360 calories
Vegetables (1) 150 calories

day 11

October 11, 2010

back on track after being at a conference…

8 a.m. (Meal #1): none

11 a.m. (Meal #2, heavy snack): breakfast taco with egg, bacon and cheese, orange juice

2 p.m. (Meal #3): gumbo with white rice and shrimp

5 p.m. (Meal #4): none

7 p.m. (Meal #5):  peanut butter sandwich, skim milk

9 p.m. (Meal #6, light snack): 

Notes:

Bread (4) 480 calories
Fruit (5) 360 calories
Vegetables (6) 150 calories
Fat (2) 90 calories

day 5

October 4, 2010

8 a.m. (Meal #1): raisin bran, skim milk

11 a.m. (Meal #2, heavy snack): chicken tenders

2 p.m. (Meal #3): whole wheat pasta bowl with shrimp, roasted tomatoes, artichokes, pesto

5 p.m. (Meal #4): none

7 p.m. (Meal #5): sushi

9 p.m. (Meal #6, light snack): none

Notes:
Fruit (3) 360 calories
Vegetables (5) 150 calories
Skim Milk (1) 180 calories (may be in the form of almond milk)
Fat (1) 90 calories

evolving the plan

September 28, 2010

Yesterday I visited with a great nutritionist at my Dad’s health club. She suggested an 1800 calorie diet for my weight loss goals. Eating good, healthy food has become a habit; however I’m still not seeing success because I haven’t focused on the details – making sure I’m eating a variety of foods within my ideal calorie range and exercise.

So as I enter October, I’m focused on following the guidelines she’s set before me. I’ve put together my game plan below, based on an 1800 calorie food pyramid. I’m sure I’ll refine it over time, but it is where I will start.

8 a.m. (Meal #1): 2 starches, 1 protein, 1 dairy, 1 fruit, 2 vegetable

11 a.m. (Meal #2, heavy snack): 2 fruit, 1 dairy

2 p.m. (Meal #3): 1 protein, 2 vegetable, 2 starch, 2 fats

5 p.m. (Meal #4): 2 fruit

7 p.m. (Meal #5): 1 protein, 2 vegetable, 2 starch

9 p.m. (Meal #6, light snack): 1 fruit

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Water Goal Reached? 0%

Exercise? No

Weight Lost? 0 lbs (Starting Weight – 223.4 lbs)

day 16

September 15, 2010

8 a.m. (Meal #1): breakfast tacos

11 a.m. (Meal #2, heavy snack): none

2 p.m. (Meal #3): caesar salad, salmon cakes

5 p.m. (Meal #4): none

7 p.m. (Meal #5): tarragon chicken salad

9 p.m. (Meal #6, light snack): none

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Water Goal Reached? 0%

Exercise? No

Weight Lost? 4 lbs

day 7

September 6, 2010

8 a.m. (Meal #1): oatmeal, coffee

11 a.m. (Meal #2, heavy snack): none

2 p.m. (Meal #3): Multigrain pasta with pesto and  chicken

5 p.m. (Meal #4): green mango peach smoothie

7 p.m. (Meal #5): wheat pita pizza

9 p.m. (Meal #6, light snack): none

================

Water Goal Reached? 0%

Exercise? Yes

Weight Lost? 4 lbs