What's your meal plan?

Nightporter

Nightporter

New member
Hey!

Already snooped about to see if this was already posted... I don't believe it was.

I just have a question... Whether you're on low-carb, low-fat, low-cal or whatever, I would like it if everyone would post some of their favorite easy (or not-so-easy) meals that they have frequently! ... I think it would also be cool if you could post the calorie/fat/carb content of each ingredient (For whichever plan you're following) Here is an example (The calorie numbers are not accurate!):

Breakfast:
- 1 cup of oatmeal / 100 calories
- 1 cup of water / 0 calories
- 1 banana / 150 calories

Lunch
- 2 pieces of whole weat bread / 60 calories
- 1 tbsp of mustard / 15 calories
- 2 peices of turkey breast sliced thin / 50 calories

Supper
- 1 chicken breast sauteed with Garlic, Ginger, and Soy Sauce / 300 Calories
- 1 cup of brown rice / 40 calories
- 4 pieces of tofu / 30 calories

Snack
- 1 apple / 45 calories

OK I think you get the picture ;) ... I know people already post their meal-plans in their diaries, but I thought it would be really cool if there was a thread where we could put them all together... So if someone was coming by and didn't have a clue what to make for lunch, they could glance on here and get some inspiration!

Thanks for reading, please post!

-N-
 
Today, which wasn't a particularly well-balanced day due to work issues:

- sawdust-and-guar-gum tortilla with 2 tbls of natural peanut butter (250 calories)

and then, a million hours later, due to work issues:
- Nature Valley Almond Crunch bar (200 cal)
- a cup of homemade lentil soup (100 cal)
- 19 shrimp with a mix of cocktail sauce and sriracha (175 cal)

Snack:
- a handful of almonds and 7 dark chocolate M&Ms (150 cal)

Another snack:
- Nature Valley Almond Crunch bar (200 cal)

"Dinner"
- a cup of stir-fried asparagus, prepared by my MIL, which I did not enjoy at all (100 cal)
- 3/4 cup of Graham Bumpers cereal (100 cal)

In a bit here, I'll have a bag of spinach, steamed down with half a pat of butter (100 cal). Maybe later will have a bowl of oatmeal and flax with pear (about 400 cal). Going to be a super-high-fat day today, which balances out yesterday's super-high-protein day
 
Nightporter said:
Hey!

Already snooped about to see if this was already posted... I don't believe it was.

I just have a question... Whether you're on low-carb, low-fat, low-cal or whatever, I would like it if everyone would post some of their favorite easy (or not-so-easy) meals that they have frequently! ... I think it would also be cool if you could post the calorie/fat/carb content of each ingredient (For whichever plan you're following) Here is an example (The calorie numbers are not accurate!):

Breakfast:
- 1 cup of oatmeal / 100 calories
- 1 cup of water / 0 calories
- 1 banana / 150 calories

Lunch
- 2 pieces of whole weat bread / 60 calories
- 1 tbsp of mustard / 15 calories
- 2 peices of turkey breast sliced thin / 50 calories

Supper
- 1 chicken breast sauteed with Garlic, Ginger, and Soy Sauce / 300 Calories
- 1 cup of brown rice / 40 calories
- 4 pieces of tofu / 30 calories

Snack
- 1 apple / 45 calories

OK I think you get the picture ;) ... I know people already post their meal-plans in their diaries, but I thought it would be really cool if there was a thread where we could put them all together... So if someone was coming by and didn't have a clue what to make for lunch, they could glance on here and get some inspiration!

Thanks for reading, please post!

-N-
Click to expand...

What kind of wheat bread is 60 calories for 2 pieces?
 
Carthonn...

I didn't actually know the calorie content of anything I put up there! I just put a number next to the food as just an example.

... I guess that was a little low! :D

-N-
 
Breakfasts
oatmeal or kashi waffles w/ defrosted frozen raspberries or strawberries (until fresh raspberries don't cost a small fortune - but the juicness is good)
whole wheat tortilla w/ peanut butter, cinnamon and a banana or apple sliced... rolled up


Lunch
Turkey on rye w/ mustard, lettuce, tomato, alfalfa sprouts and avocado
sliced chicken breast in a tortilla w/ salsa, lettuce, tomato
turkey chunks w/ black beans, tomatoes, onions, cilantro, lime juice
egg salad w/ tomatoes, celery, parsley in a pita


Dinner
Roasted eggplant, zucchini,., mushrooms tomatoes w/ some low fat ricotta and lots of garlic and a bit of fresh grated parmesan cheese
whole wheat penne w/ homemade tomato basil sauce
grilled chicken w/ roasted broccoli
Roasted salmom w/ some form of vegetable
seared tuna w/some form of vegetable
omelette w/ goat cheese and sun dried tomatoes and shiitake mushrooms

Snacks
Wasa crackers w/ various forms of cheese
other stuff
 
Chicken Curry

A great low-calorie dinner if you like Indian food. I absolutely love spicy dishes and this one is great. It takes about 1 hour to prepare but makes about 4-5 servings for me.

INGREDIENTS:

* 1 pound chicken breast, no skin
* 1 large onions sliced thin
* 1 large tomatoes diced
* 1 tbsps garlic paste
* 1/2 tbsp ginger paste
* 1 tsps coriander powder
* 1/2 tsp cumin powder
* 1/4 tsp turmeric powder
* 1/4 tsp red chilli powder
* 1 tsps garam masala powder
* 2 tbsps olive oil


PREPARATION:

* Heat the oil in a pan and fry the onions till golden brown.
* Grind the onions into a smooth paste in a food processor. Remove into a separate container.
* Now grind the tomatoes, garlic and ginger pastes together into a smooth paste.
* Heat the remaining oil again and add the onion paste. Fry for 2-3 minutes. Now add the tomato paste and all the spices. Mix well.
* Fry the masala till the oil begins to separate from it.
* Add the chicken to the masala and brown well.
* Add 1/2 to 3/4 cup of hot water to the chicken, simmer and cover. Cook till the chicken is tender.
* Serve with 1 cup boiled rice

Calories:
tomato 26
onion 65
oil 240
chicken 752
rice 150
spices 0
total= 1233, so 308 calories per serving.
 
Nightporter said:
Carthonn...

I didn't actually know the calorie content of anything I put up there! I just put a number next to the food as just an example.

... I guess that was a little low! :D

-N-
Click to expand...

Oh because I was going to say I need to find that brand and stock up!
 
This is a typical day for me.

Breakfast-3 scoops GMC Mega Whey protein, 24 oz water and 1 cup frozen berries blended in.

AM Snack-yogurt or fruit and some low sodium V8 juice.

Lunch-giant salad with 3 cups lettuce and 2 tbsp of the following, sliced mushrooms, black eyed peas, diced potato, southern seasoned low sodium green beans, black olives, Kuner's Corn and Peppers, diced jalapeno. Then I toss on 2 tsp capers, tbsp romano and I top it with 1 large slice onion quartered a meduim diced tomato or 1 cup cherry tomatoes and 5.5 oz of protein. Usually chicken breast, ham or tuna and 3 tbsp of whatever low cal dressing I'm into at the moment, most likely Bernstein's Light Cheese Fantastico or Maple Grove Farms Sweet Onion though sometimes I toss it with fresh salsa I buy at Whole Foods.

PM Snack-yogurt or fruit.

Dinner-fish, usually tilapia, side of veggies, couscous or beans, 2 cups shredded cabbage (Fresh Express 3 color coleslaw) topped with baby corn, diced onion, minced clams or salad shrimp and either wasabi or sesame ginger dressing. Once in a while I skip the veggie side and wrap the fish in La Tortilla Factory wheat torts and make a wrap out of it.

Late Snack-yogurt with berries or wheat toast with sugar free jam. If I'm low on cals for the day I drink another whey shake, sometimes I forget or miss afternoon snack because I'm not hungry.

Mon-Fri this is what I eat most of the time. I've been eating the same salad for lunch for several months, all I change up is the flavor of the dressing and the protein. Once in a while I switch from black eyed peas to kidney or pinto beans. Most days I take in around 1800 calories, probably a tad more because I don't measure out the skim milk I put in my coffee but I doubt its more than 1/2 cup a day since I toss out about 1/3 quart every 10 days or so because it sours. By Sat I'm done counting calories and I live it up. Anything can and does happen over the weekend, most of the time I eat eat healthy but not necessarily low cal, especially after I wash it down with booze. Which has often led to being tempted and giving in to whatever yummy cookies they have at Whole Foods, Gianna's Artisan Bakery I hate you.

Oh yeah I forgot the fish oil, I take 2 with BF, lunch and dinner.
 
Last edited:
Today it looks like this:

Meal 1:
3 egg whites
some FF cheese sprinkled on
green beans
1 scoop whey in water
1 tbspn olive oil
2 fish oils

Meal 2:
4 ounces ground turkey breast
some FF cheese sprinkled on
broccoli
1/2 serving beef jerky
2 fish oils

Meal 3:
5 ounces chicken breast
green beans
apple
2 fish oils

Meal 4:
5 ounces pork tenderloin
a big spinach salad with low calorie dressing
probably a big dill pickle
2 fish oils

Meal 5:
A pb&j sandwich
 
Steve said:
Today it looks like this:

Meal 1:
3 egg whites
some FF cheese sprinkled on
green beans
1 scoop whey in water
1 tbspn olive oil
2 fish oils

Meal 2:
4 ounces ground turkey breast
some FF cheese sprinkled on
broccoli
1/2 serving beef jerky
2 fish oils

Meal 3:
5 ounces chicken breast
green beans
apple
2 fish oils

Meal 4:
5 ounces pork tenderloin
a big spinach salad with low calorie dressing
probably a big dill pickle
2 fish oils

Meal 5:
A pb&j sandwich
Click to expand...

That is a butt load of protein! Do you have to eat that much to maintain your current muscle mass or are you training more?
 
Solarin said:
That is a butt load of protein! Do you have to eat that much to maintain your current muscle mass or are you training more?
Click to expand...

It's roughly 1 gram per pound of lbm. Actually slightly more. That's about how much I eat normally when dieting. An extra pool of aminos in the bloodstream is a good thing when dieting. Your body will preferentially pull from there instead of muscle. And when you're carrying a good bit of muscle above and beyond a baseline coupled with being relatively lean to start with, loss of muscle is a very real potential.

My maintenance intake is 3000 calories. I'm always curious to know what others with maintenance intakes this high take in in terms of protein.

Empirically, this is what works for me and most others I've trained who are dieting looking to maintain muscle.

I've gone higher than this on some short-diets that were very restrictive... you may have heard of Protein Sparing Modified Fast. Mine was slightly modified from the original but that was a metric ton of protein.

Scientifically, I tend to lean more towards the studies touting the higher intakes than the lower.
 
I can tell you what I had today:

Breakfast
3/4 Cup egg substitute
4 slices turkey bacon
1 cup oatmeal

Morning Snack
Myoplex Lite Bar

Lunch
Turkey Spinach Salad
3 Cups baby spinach
1 tbsp feta
3 Hardboiled egg whites
1 hardboiled egg complete
6oz Buffalo Spice Deli Turkey
1 apple

Afternoon Snack
1 Cup low fat cottage cheese
1/2 cup blueberries

Dinner
Shrimp and Mushroom Scampi (combination of shrimp, mushrooms, green onions, garlic, sauteed in olive oil topped with lemon juice and a splash of dry white wine)

If my calculation are correct that should be between 1600-1700 calories.
 
Wow! Thanks for posting everything! It sounds like you are all getting some good meals in.

I wanted to post a meal that I made today:

1/2 cup of quinoa - 313 cals
A dash of hot sauce - <5 cals
A dash of soy sauve - 10 cals
A few shakes of Curry - 5-10 cals

Total - About 340 cals. for a pretty filling meal!

-N-
 
Carthonn said:
What kind of wheat bread is 60 calories for 2 pieces?
Click to expand...

actually, the bread i personally eat is 70 calories per 2 slices.
 
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