can anyone give me an idea for a meal plan?
- Thread starter tanks13
- Start date
iq_rider
New member
What worked for me is a food diary..... keep track of your caloric intake. There are many websites that you can find that will give you your calorie needs per day based on height and weight and age. Plan on losing around 2 lbs per week.... I know that isn't as fast as you would like, but take it slow and the results will last longer.
As far as a food list.... The way I shop at a grocery store... only shop on the outside walls, and stay away from the middle isles as much as you can. I refer to these isles as carbohydrate hell!
In other words... lean meat, plenty of fruits and veggies.... all good! Try eating 5-6 smaller meals throughout the day.... will help curb your hunger. As far as protien, are you talking about protien shakes? The basic principal is calories in must be less than calories out. Protien shakes can be high in calories, so you will be substituting a meal or at least part of a meal for this. This has to be your call, but really isn't needed. If you are doing it for weight lifting.... lose the weight first before trying to bulk up! 1 goal at a time.
Good luck!
As far as a food list.... The way I shop at a grocery store... only shop on the outside walls, and stay away from the middle isles as much as you can. I refer to these isles as carbohydrate hell!
In other words... lean meat, plenty of fruits and veggies.... all good! Try eating 5-6 smaller meals throughout the day.... will help curb your hunger. As far as protien, are you talking about protien shakes? The basic principal is calories in must be less than calories out. Protien shakes can be high in calories, so you will be substituting a meal or at least part of a meal for this. This has to be your call, but really isn't needed. If you are doing it for weight lifting.... lose the weight first before trying to bulk up! 1 goal at a time.
Good luck!
differdiets
New member
Most diet programs today include recipes, meal plans, shopping lists etc. Your best off going and buying a diet program (book or online) and then that will aid you to the results that you desire! It is much easier- especially if you don't want to calorie count!
2Skinny
New member
You probably found something by now - realize I'm jumping in kind of late ... but there's tons of stuff online for healthy eating regimes for men and women. Weight loss is different for women than it is for men and really different for older women like me. My sons are in early 20s, and work out at the gym a lot, combo of cardio and weights. But they eat quite well also, one of them eats a sweet potato every day and uses a slow cooker for his suppers. My regime for losing 2 pounds per week consists of:
BREAKFAST
steel cut oatmeal porridge or protein shake (powder, almond milk, fruit) or cheerios with skim milk
2 pieces of fruit - usually apple and berries and always in the morning so my body will burn off their natural sugars throughout the day
LUNCH
either low fat turkey on rye bread and a salad
or
salad with chicken
SNACK
greek yogurt
cut up veggie
SUPPER
only fish or chicken or tofu (maybe a burger once/month)
veggies
I don't allow myself to eat carbs (rice, potato, pasta, bread) EVER at supper time. I eat a lot of sweet potatoes. Once I get to goal weight, I will re-introduce carbs a bit more but I plan on keeping it simple. I asked an 80-something year old world war II veteran who was in excellent shape "what are you doing right". He told me he walks 10 miles a day and eats very little. That always stayed with me. In North America it's sick how much we think we need to eat. All I do is walk to work and back every day (roughly 4 miles) so I hope to add more later.
The more you create a routine habit, the more you can start to variate and find new fun things to eat. I have chicken shish-kabob at supper, or fish with pineapple and salsa. Every single day I also use fitday.com to track all my weight, food, and the break down of protein, fat, carbs. The commitment to weight loss and healthy living in general involves commitment to grocery shopping and planning my meals, taking the time to prepare food and staying the hell out of restaurants lol. Exercise is important but nothing makes weight fall off as fast as being really vigilant on what we're stuffing into our pie holes. It's very simple and one day something just clicks and we DO it. All the best to you in your plan
BREAKFAST
steel cut oatmeal porridge or protein shake (powder, almond milk, fruit) or cheerios with skim milk
2 pieces of fruit - usually apple and berries and always in the morning so my body will burn off their natural sugars throughout the day
LUNCH
either low fat turkey on rye bread and a salad
or
salad with chicken
SNACK
greek yogurt
cut up veggie
SUPPER
only fish or chicken or tofu (maybe a burger once/month)
veggies
I don't allow myself to eat carbs (rice, potato, pasta, bread) EVER at supper time. I eat a lot of sweet potatoes. Once I get to goal weight, I will re-introduce carbs a bit more but I plan on keeping it simple. I asked an 80-something year old world war II veteran who was in excellent shape "what are you doing right". He told me he walks 10 miles a day and eats very little. That always stayed with me. In North America it's sick how much we think we need to eat. All I do is walk to work and back every day (roughly 4 miles) so I hope to add more later.
The more you create a routine habit, the more you can start to variate and find new fun things to eat. I have chicken shish-kabob at supper, or fish with pineapple and salsa. Every single day I also use fitday.com to track all my weight, food, and the break down of protein, fat, carbs. The commitment to weight loss and healthy living in general involves commitment to grocery shopping and planning my meals, taking the time to prepare food and staying the hell out of restaurants lol. Exercise is important but nothing makes weight fall off as fast as being really vigilant on what we're stuffing into our pie holes. It's very simple and one day something just clicks and we DO it. All the best to you in your plan