Can someone help me build a daily meal?

P

prolific

0
I'm still a student so I gotta wake up so damn early. I don't really have time to have my breakfast slowly...sometimes I even have to skip it. So I try to eat something simple. My goal right now is to go on a healthy diet so I can lose a lot of fat, especially around my chest area.

I try to stay away from egg in the morning because my stomach dosen't cooperate with any sort of egg. I usually have a whole wheat toast with nutella and any fruits. Is that a good start?

At lunch, I usually have sandwitch, fried rice or pasta. Most of the times I eat red tomatoe pastas with shrimps. I need suggestions for some pasta and sandwitch recipes.

For dinner, any suggestions would be appreciated.
I like chicken, tuna, salmon, shrimp, and can eat almost every vegetable.(HATE CARROTS)

I'm desperate to loose weight so please help me out here.
 
This is what I tend to have...

Meal 1 - 2 Egg Whites, Oatmeal, Skim Milk, Orange Juice, Banana
Meal 2 - 2 Pieces of Fruit (usually bananas, apples, or grapes)
Meal 3 - Chicken Salad on Whole Wheat Toast, a handful of pretzels, soup periodically.
Meal 4 - Cottage Cheese and Almonds
Meal 5 - Rotisserie or Boiled Chicken, Brown Rice (made in nonfat chicken broth), Spinach
Meal 6 - Whole Wheat Bread/Toast with 2 tsp of natural peanut butter

I didn't list portion sizes because that would vary with the individual, since of course, your mileage may vary. Hope this helps in terms of menu item suggestions.
 
thanks for the suggestion. Comparing my breakfast to yours, clearly I have to have more. Can someone tell me if nutella is a good choice?
more meal suggestions are appreciated.

I just found out my daily calorie intake is around 3000.(Used the bmr caculator)
I have no clue to how much I should reduce it so I can lose weight.
 
prolific said:
thanks for the suggestion. Comparing my breakfast to yours, clearly I have to have more. Can someone tell me if nutella is a good choice?
more meal suggestions are appreciated.

I just found out my daily calorie intake is around 3000.(Used the bmr caculator)
I have no clue to how much I should reduce it so I can lose weight.
Click to expand...

To lose about 1 pound a week, you'd need to have a 500 calorie daily deficit (your daily required caloric intake (to maintain your current weight) minus your actual caloric intake).

To lose about 2 pounds a week, you'd need a 1000 calorie daily deficit.
 
No I am not joking...

Thanks a lot
Another question is. Are sesame oil and soy sauce ok to use as sauce?
I'm planning my meal right now and I'll be posting it soon.

Edit:While I was planning a question popped into my head. How do I know how much calorie I'm getting from this meal? How do you guys know?
 
Last edited:
read the labels on foods to see calories, most thesedays have nutritional value(even fruits in packaging).

im a student and i have to get up early too!! i havent had a lie in in weeks,but then i am one of the few students who actually makes time for the gym(rather than sleeping).
 
thanks.

Ok so I've built up a almost done meal plan for my fat loss goal^^.
Please correct me if I'm not having enough of that or too much of that. Suggestions and comments that can help me.

so here goes:

6:30~7:10(meal1-breakfast)
Omelete(2egg whites, 1 whole egg), mushroom/brocolli. Regular mozerella cheese.(is the cheese ok?) Cooked with a bit of olive oil.
Cup of Water and a cup of 2%milk.(Forget which type)

10:50~12:10(Meal2-Lunch)
This is important meal because right after lunch is gym class.
option#1
2slices of whole grain bread, canned tuna with raw diced red bell peppers, cucumbers, and tiny bit of onions. mixed together with regular mayo or low fat mayo?

Option#2
I tested this recipe and I like the way it tastes:)
3/4 c of whole grain pasta. Few brocollis and red bell pepper fried with 1~2tbsp of olive oil in the pan. Only the vegetables are fried.
All mixed together with again few tbsp of olive oil, salt and cracked peppers. And maybe some chopped persleys.

Option#3
Still thinking...:confused:



3:10(Meal3)Before my workout
Some may think this is nasty but I like eating not cooked tofu with soy sauce and sesame oil.<==not sure if sesame oil is a good choice.

Then work out for 30-60mins.

I'm still working on the dinner and late night snack.
I'm also trying to figure out how much calories I'm getting out of these meas.
As I said before I need 2080 calories daily to lose the pounds. Just by your guess do you think the calorie is ok so far?
 
Nutella is not ok, it's full of sugar and other nastiness. It's junk food.

If you want to lose fat I would go easy on the cheese as it has quite a high fat content.

You need to have a source of lean protein and good carb with your every meal.

Lean protein = skinless chicken, tuna, egg whites, white fish (you should have some oily fish as well as it contains essential fatty acids) For example egg white omlet + wholemeal toast or oat porridge for breakfast.

So your proposed breakfast is very light on carbs. I would drop the mozarella and have oat porridge instead. If you're pressed for time you can have some Kashi Go lean cereal everyone here is raving about (they don't sell it in UK yet) or two slices or wholemeal toast (No nutella remember!)

Your proposed lunch option two is lacking protein. You can have some pasta (make sure it's wholemeal) and some skinless chicken breast with it. I usually cook at home in the evening and make two portions instead of one to have for lunch the next day.

You should search this forum. There has been loads of meal suggestions here before. There's a search button at the top.
 
those kashi waffles are pretty good as well. in addition, you should try to take healthy snacks with you to school, and eat throughout the day. another good suggestion is to taper your portion sizes down as the day goes on. eat bigger meals earlier in the day and smaller ones at night. basic nutrition stuff here... nothing else. try different things and see what works for you. by the way, if you want to ever get into the exercise business, your mornings of sleeping in will be few and far between. haha something to look forward to
 
thanks kitty for the big help I'll keep that in mind.
thx mac as well. I think I should bring likr protein bars or something to school
 
Are any like homemade granola bar or protein bar good increase my carb for the morning?
 
You must log in or register to reply here.
Back
Top