what does everyone eat on an average day

E

**essexbabe**

New member
heya everyone i was just wondering what everyone was eating on an average day so i can sort of get an idea even tho im no everyone is diffrent and i need to eat whats right for mine but just curiuos anywayz thx

breakfast shreddies with semi skimmed milk
lunch ham sandwich apple
dinner potatoes veg and chicken
snacks rivita with thin slice of ham or banana

and just wondering if this sounds okay :) :) :)
 
Hmmm an average day

Breakfast: Poached egg, a slice of whole wheat toast, and an apple.

Snack: Skim milk and carrot sticks.

Lunch: Peanutbutter sandwich or coldcut sandwich (something lean like turkey or roast beef) with green bell peppers or some other veggies on whole wheat.

Snack: small low-fat yogurt or an orange.

Dinner: some lean meat, whole grain rice or bread, and a side of veggies and a glass of skim milk.

I want to say my average caloric intake is around 1300-1400 and for the amount I train, about 5-6 times a week, I know I'm undereating so I'm in the process of revamping things.
 
My current diet looks something like this:

Meal One: 1 cup oatmeal, 1 cup blueberries, 6 egg whites, 1 yolk, 1 cup yogurt

Meal 2: 1.5 scoops whey protein, 1 oz raw almonds, 30 grams natural peanut butter, 3 fish oil caps

Meal 3: 4 oz. top round, 1 oz. cheese, 1 cup rice, 1 cup veggie

Meal 4: 4 oz. pork tenderloin, 8 oz. sweet potatos, 3 fish oil caps, half cup veggie

Meal 5: 4 oz. chicken breast, 2.5 oz. whole wheat pasta, 2 tsp Udo's Oil, 1 cup veggie

Meal 6: 5 oz. tuna, 1 whole wheat tortilla, 6 oz. apple, 2 tspn Udo's Oil.
 
A typical day recently - extracted from my Fitday stats, but without the actual amounts (too laborious). Altogether though, it totaled 2,562 calories - the amount of calories that I need to maintain my weight, or maybe lose a little slowly. If I was trying more seriously to lose weight, I would maintain a similar balance of foods, but cut down to around 2,100 to 2,200 cals per day.

Porridge oats (oatmeal)
Pine nuts (Pignolias)
Milk, cow's, fluid, 2% fat
Whey protein powder
Raisins
Shrimp, steamed or boiled
Blueberries, raw
Banana, raw
Honey
rivita (crispy ryebread)
Peanut butter, reduced fat
Yogurt, plain, lowfat milk
Raspberries, frozen, unsweetened
Rutabagas (swedes), cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt
Cress, raw
Spinach, raw
Olives, black
Onions, mature, raw
Olive oil (extra virgin)
Mixed nuts

Most days I try to eat a tomato, an apple, a banana, some green leafy vegetables - especially when I am trying to lose weight. I don't always eat all of those foods every day, but that is a target. I like to eat some nuts most days, and some seeds - calories permitting; some meat - either fish, poultry white meat, shellfish, or lean red meat most days, some skimmed dairy, and wholemeals. I have porridge oats for breakfast most days and I love it!

Here is another day - from when I was cutting calories to lose weight - it totalled 2,107 cals:

Porridge (oatmeal)
Milk, cow's, fluid, 2% fat
Raisins
Pumpkin and/or squash seeds, hulled, unroasted
Rice, brown, cooked, regular, fat not added in cooking
Canned lentils
Broccoli, raw
Apple, raw
Olive oil (extra virgin)
canned herrings in dill sauce
Carrots, raw
Tomatoes, raw
Banana, raw
Chicken, breast, with or without bone, broiled, skin not eaten
Spinach, cooked, from fresh, fat not added in cooking
Broccoli, cooked, fat not added in cooking
Garlic, cooked
Pineapple, raw
weightwatchers yoghurt
Hummus
Soy sauce, reduced sodium
 
Last edited:
average food day

pretty typical (1500 cal) day taken from my food diary..every third day is maint. cals (2000), the higher cal days usually just include more of the same, especially more fruit and more calorie dense veggies like avocado.

liquid
coffee, 6oz
green tea, 6oz
water. 50 oz

fruit
blackberries, 1/4 cup
kiwi, 1/4 fruit

veggies
turnip greens w/ turnip, 1/3 cup
beet, 1 thick slice
yam, 1/4 cup
cabbage, napa, 1 cup shredded
onion, purple, 1/4 cup sliced

dairy
cheese, semi soft white, 1 oz
cottage cheese, 1/4 cup
yogurt, plain, 1/4 cup

meat
ground turkey, 97% lean, 3.33 oz
sirloin steak, 4 oz
tuna, water pack, 3 oz
egg whites, 2 large

nuts/grains/seeds/legumes
almonds, 1 oz
rye flour, 1/4 cup
buckwheat, 1 tblspoon
brown beans, 1/4 cup
saltines, 2 crackers
whole wheat wonton wrappers, 1 serving + 2

other
olive oil, 1 tblspoon
lemon grass curry paste, 1 teaspoon
 
typical day
breakfast
1 serving oatmeal w/ an apple or a banana

Lunch
whole grain tortilla w/ tuna and a handful of spinach and other vegetables

Dinner
7 ounces fresh tuna/salmon or chicken breast
w/ vegetables of some sort

Snacks
yogurt
ryviya crackers w/ goat cheese or some other whole grain high fiber cracker
kashi granola bars
almonds

I try to keep my fiber above 35 grams for the day and calories in the 1500-1800 range...
 
Steve said:
My current diet looks something like this:

Meal One: 1 cup oatmeal, 1 cup blueberries, 6 egg whites, 1 yolk, 1 cup yogurt

Meal 2: 1.5 scoops whey protein, 1 oz raw almonds, 30 grams natural peanut butter, 3 fish oil caps

Meal 3: 4 oz. top round, 1 oz. cheese, 1 cup rice, 1 cup veggie

Meal 4: 4 oz. pork tenderloin, 8 oz. sweet potatos, 3 fish oil caps, half cup veggie

Meal 5: 4 oz. chicken breast, 2.5 oz. whole wheat pasta, 2 tsp Udo's Oil, 1 cup veggie

Meal 6: 5 oz. tuna, 1 whole wheat tortilla, 6 oz. apple, 2 tspn Udo's Oil.
Click to expand...

Whoa!
That seems like a protein-majority diet! Looking at your photo, are you doing some bodybuilding or something? :)

My average meal looks like this:

Breakfast: nothing cos I'm too lazy to eat and prefer to have some extra minutes of sleep :p . Well maybe sometimes a cookie or two.

Lunch: rice with 3 side dishes (usually 1 meat dish, 1 veg/tofu, 1 soup) or noodles (typical chinese/asian food)

Dinner: same thing

Snacks: chocolates, cookies, fruits whenever I feel like it but rather seldom. Mostly at night cos I stay up late.

Drinks: mineral water mostly. Sometimes those packet drinks like green tea or ice lemon tea (common soft drinks here in Asia). I hardly drink any sodas cos I think they're just too sweet.
 
superciliousme said:
Whoa!
That seems like a protein-majority diet! Looking at your photo, are you doing some bodybuilding or something? :)
Click to expand...

Hmmm, there is a lot more carbs and fats in there than you realize.

And no, I am not a bodybuilder. Merely a fitness enthusiast. :)
 
Currently I'm something like this:

1. First thing, a bowl of Autumn Wheat by Kashi with vanilla soy milk.

2. Late breakfast is a sausage patty or a small bowl of "egg beaters" (mostly egg whites, about the equivalent of 2 eggs).

3. Mid-morning snack is usually a big banana.

4. Lunch, it varies daily. Usually complex carbs like pasta or rice, veggies, and a small amount of protein. Today was whole wheat pasta with tomato sauce, half a can of sliced olives, and half of a small turkey leg. Often I'll have bean soup and cornbread or chicken stir-fry.

5. Mid-afternoon snack, usually an apple or orange. I'll also eat nuts if I expect to go cycling or running, such as almonds and/or pistachio's.

6. If I work out such as going cycling with buddies, I'll eat a little before and after. I like dried cranberries, peanuts, and things like that mixed up in a trail mix. I'll eat a Clif Bar immediately after cycling, mainly because my blood sugar is low, and it also has 10 grams of protein. While cycling I've been drinking PowerAde endurance mix.

7. Dinner varies nightly. I usually eat whatever the hell I feel like, as long as it's healthy for the most part, and I eat the most protein here for recovery at night. Last night I had homemade BBQ chicken pizza on whole wheat crust. Italian chicken in the crock pot, blackened cajun fish, stir fry, roast beef french dip sandwiches, teriyaki wild pacific salmon... all kinds of different stuff.

8. If I've worked out pretty hard, I'll often eat a couple of big spoonfulls of cottage cheese or natural peanut butter right before going to sleep.
 
Today:

Breakfast - 1/2 peanut butter and banana sandwich, 250 calories

Lunch - tuna salad (rf mayo, green olives, onions, spinahc leaves) sandwich; dark chocolate, fruit, 600 calories

Dinner - haven't had yet. Probably 1 cup Zatarain's Smothered Chicken and some broccoli with Smart Balance for about 400 calories.
 
heya thank you for all your post they were very helpful im 196lb and need to lose around 60lb i think the idea of eating 6 times a day will be good for me as i tend to get hungry inbetween if i only eat 3 normal sized meals aday and then eat the wrong thing so does anyone no on average what i shud be eating in each small meal (e.g how big should the meal be ) thankyou everyone
 
Breakfast usually a bowl of oatmeal and coffee. Sometimes I will sprinkle a tablespoon of walnuts on the oatmeal which helps me make it until lunch.
Lunch might be a sandwich or a diet shake made with skim milk and fruit. Dinner is usually lean meat, one serving of carbs such as a potato or risotto, veggies and skim milk. I like to snack on fresh fruit or fresh veggies. I am also hooked on the new fiber one bars. Really good and I think 9 grams of fiber!
 
**essexbabe** said:
heya thank you for all your post they were very helpful im 196lb and need to lose around 60lb i think the idea of eating 6 times a day will be good for me as i tend to get hungry inbetween if i only eat 3 normal sized meals aday and then eat the wrong thing so does anyone no on average what i shud be eating in each small meal (e.g how big should the meal be ) thankyou everyone
Click to expand...

Best bet is to figure out your caloric goal, and divide that number by the number of meals you want to eat each day.
 
hey again im 5'5 and weigh 196lb and id like 2 lose around 60lb does anyone no how many calories i should be eating everyday as ive tryed to look it up but its just telling me how many i should have to maintain weight thanx everyone :) :)
 
**essexbabe** said:
hey again im 5'5 and weigh 196lb and id like 2 lose around 60lb does anyone no how many calories i should be eating everyday as ive tryed to look it up but its just telling me how many i should have to maintain weight thanx everyone :) :)
Click to expand...

What did you find out to be your maintenance?
 
Hiya everbody!
Funny enough i was goig to ask the same question than essexbabe(I also live in Essex despite not being from there originally!).
I registered to tesco online diet as I needed someone to tell me what to do and also needed to feel committed(I know I do it for myself but it can be hard sometimes...).
Let me know what you did to motivate yourself?
Good luck to you Essexbabe!
 
heya steve went i looked on the internet i filled out the height weight thing and it came up with 2200 cals to maintain my weight now,
 
Jump Start Mornings

Shirley & I are very healthy 60 year olds - I start the way with a two hour hike over rolling hills and streets - after that comes nutritional shakes & hot grains, fruit - then one lean meal during the day - and healthy grazing in between - another nutritional drink - Shirley uses the tread mill - we also do stretches, light weights and yoga.

What we've learned is that the key to everyone's good health is healthy eating - people don't agree on all the details of that -and exercise. Morning exercise and food as everyone who looks into this knows.

The best to you.

Mitch
 
Mitch said:
Shirley & I are very healthy 60 year olds - I start the way with a two hour hike over rolling hills and streets - after that comes nutritional shakes & hot grains, fruit - then one lean meal during the day - and healthy grazing in between - another nutritional drink - Shirley uses the tread mill - we also do stretches, light weights and yoga.

What we've learned is that the key to everyone's good health is healthy eating - people don't agree on all the details of that -and exercise. Morning exercise and food as everyone who looks into this knows.

The best to you.

Mitch
Click to expand...

Exercise is healthy, period. It doesn't have to be "morning exercise."
 
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