my courage to be healthy, happy, and whole!

yikes! and more protein? I was reading somewhere that 40% of your calories should come from protein... and for a 1500 calorie day - that's 150 grams of protein... so far, I have had like 24g =(

how on earth do I get more protein into my diet? guess i need to eat more eggs for breakfast
 
more sources of protein ...
chicken
meat
fish
eggs
cheese
beans
soya
lentils
seeds
nuts
yoghurt
wholegrain produce
hope that is more variety for you to get your teeth stuck into..eggs can get a littleboring after a while x
 
I skipped counting yesterday...

so here is today
bkfst: english muffin w/ peanut butter & jelly (245,55)
lunch: lean cuisine (260,50)
snack: soy latte (120,25)
dinner: chicken breast (320,70) and rice (270,80)

total cals: 1215,280 (goal 1200 calories, >350 fat)
exercise: -
h2o: 16 + 16 + 8 + 8
 
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ctb, hi! Yes, proteins are very important for a healthy diet...I'm following the mediterranean diet (which is very easy to do in Italy because it perfectly matches our eating abitudes).
Here are its main points if you're interested in it:

breakfast
low fat milk + cereals
or 4 slice of toasted bread with honey or sugar free marmelade and 1 cup of green tea (no sugar)
or whole grains cookies and 1 cup of green tea (no sugar)

lunch
60 grams of pasta or rice with vegetables (tomatoes, peas, cauliflower, etc.) and a teaspoon of olive oil.
or fish
or meat

dinner
fish
or meat
or 2 eggs

you can eat bread at dinner, but never at lunch if you eat pasta. Add to every meal some vegetables. Do not use white sugar. Don't use mayo or other similar dressings. If you are interested in it I can pm you the entire diet. I wrote here only guidelines ;).
It is a very good and healthy diet and it makes you lose 0.5 kgs(1,10 lbs) per week, stedily.
 
bkfst: english muffin w/ egg (170,50)
snack: apple (80,0)
lunch: black bean burger (280,50)
snack: popcorn (140,80)
dinner: naked qdoba burrito (570,130)
girls night: glass of wine (100,0) + chocolate cake (400,200)

total cals: 1740,510 (goal 1800 cals)
exercise: 30 min HIIT elliptical, leg weights
h2o: 16+ 16 + 16 + 16 + 24
 
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bkfst: special k w/ blackberries (185,5)
lunch: 1/2 turkey sandwich (160,?) + baked lays (130,18) + fruit salad (175,5)
snack: coffee (50,10) + craisins (130,0)
dinner: tortallini (360, 85) + romaine and vinegar (20,0)
dessert: 2 sugar cookies (150, 70)

total cals: 1360, 183+ (goal 1500 calories)
exercise:
h2o: 16+16
 
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I have done really well so far with keeping my fat intake fairly low... so now i'm going to focus on how many grams of protein I'm taking in in a day... we'll see if it makes any difference!

bkfst: oatmeal (160,7gp), coffee (50,0gp)
snack: post workout smoothie (341,5gp) + muscle builder addition (?,?)
lunch: minstrone soup (260, 12gp)
snack: 3 sugar cookies (225,3gp) + soy latte (160,8gp)
dinner: cheddar rice with broccoli (260, 7gp) + chicken (170, 27gp)
dessert: 2 sugar cookies (150, 2gp)

total cals: 1776, 71gp (goal 1300 calories)
exercise: 30 min arc trainer, arm weights
h2o: 32+16
 
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ack!!! too many sugar cookies!!!

I also can get my smoothie w/o the sugar, which cuts off 100 calories (for future reference).

I need to get to the gym today to make up for the extra calorie yesterday... I WILL go to the gym before bed tonight... I just need to spend the next four hours working on a paper, sometime get a shower in, go to class, have a meeting with my boss, clean the house, and THEN I can work out
 
ooo... since I had over 1700 cals yesterday (today's goal) I'm just going to switch them up...

bkfst: oatmeal (160,7gp)
snack: english muffin w/ peanut butter & jelly (230,8gp)
lunch: lean cuisine (330,16gp)
snack: healthy muffin... whole wheat, banana, carros, walnuts, yogurt, flax seed, wheat gem and stuff (?), + mocha (150, 6gp)
dinner: homemade tacos

total cals: (goal 1300 calories)
exercise:
h2o:
 
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ack, i haven't been updating lately... not TOO bad, but not great either

bkfst: egg on whole grain english muffin (170, 10gp) + yogurt (100, 5gp)
snack: apple with peanut butter (175, 4gp)
lunch: lean cuisine panini (280,21gp) + carrots (30,0)
snack:
dinner:

total cals: 725, 40gp (goal 00 calories)
exercise: 30 min HIIT, arm weights
h2o: 32
 
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bkfst: special k w/ blackberries (185)
snack: coffee (40, 25)
lunch: lean cuisine, salmon w/ lemon dill (240, 16gp)
snack: lemon poppyseed muffin (480, 6gp)
dinner:

total cals: 945 (goal 00 calories)
exercise:
h2o:
 
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Wishing you a very happy almost Friday... Hope it's a great day today.

it's also be Humble day -- which personally i find silly - take a moment tobrag on your accomplishments... :)
 
wow... so I haven't checked in for a while, like a long while

BUT I have been doing good with exercise... for the most part. I get in like a good week of 4 days a week, and then I have an off week where I only go to the gym once or twice... but at least I'm going!

I haven't paid as much attention to food... but i'm trying to eat more protein. and I'm getting back in the habit.

I'm going to hawaii in 9 days... and unfortunately I'm not where I want to be weight wise, but I'm still feeling better about myself. so that's good... and if i can keep up my routine for these nine days, and then keep it up on my trip (where I will have lots of time to walk on the beach!) then perhaps by the time I get back i will have lost 5lbs or so... heres to hoping!

todays calories in and out:
bkfst: special k w/ milk (160,5)
snack pre-run: raisins (130,0)
snack post-run: cottage cheese w/ tsp of honey (140,45)
lunch: tuna fish sandwich w/ lite mayo (430, 60)
snack:
dinner:

total cals: 860,110(goal 1300 calories)
exercise: 45 min run/walk (avg 4mph) = -315 cals
h2o: 16+16+16
 
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well, I didn't hit my goals before my vacation, and despite all the time hiking and swimming in Hawaii, I ate so much good food that I gained about 5 pounds.

So. Here I start again. I weighed in at 152 - which is the most I have weighed for almost two years. It is time to get in gear, and my honey is being really supportive this time - helping me watch portion size and limiting my desserts. I can and will do this!!!

breakfast: raisin bran w/ skim + bread w/ pineapple butter + coffee w/ cream
snack: 1/2 c. cottage cheese w/ tsp honey
lunch: leftover pasta
dinner:

total cals:
h2o:
exercise: 35 min walk
 
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