I can't fully shake this cold I've had for over a week, but I really want to get started on eating healthier in the new year after indulging a lot over the holidays.
I was planning on doing another whole30 because I felt so great after I did it last time, but I get bored eating the same things every day and I want to keep this up as a lifestyle.
What do you typically eat in an entire day when you're trying to lose weight?
coconut / 8079 posts
Here's an example from this week. I'm careful about portion control (I use a kitchen scale) and right now I'm just focusing on mostly good choices.
Breakfast: 2 eggs, one slice low carb wheat bread, fruit
Lunch: cereal & milk
Dinner: chicken Breast cooked in crock pot with salsa and black beans with one serving multigrain tortilla chips
Snacks: peanuts, chocolate
grapefruit / 4006 posts
breakfast: cup of tea, nutrigrain bar and packet of instant oatmeal.
lunch: half a sandwich and small soup. a couple pieces of candy/chocolate
snacks: fruit, granola bars.
dinner: a single bowl of whatever we are having, trying to keep carbs (rice, pasta) as the smallest portion of the meal. a few pieces of chocolate or something sweet.
lots of water...go to bed hungry!
not the healthiest, but it works.
wonderful grape / 20453 posts
Breakfast: An egg white quiche (veggies, feta, egg whites)
Snack: 1 cup plain greek yogurt or cottage cheese and fruit and nuts.....sometimes I do a small second breakfast, like boiled eggs.....
Lunch: a lean protein (4oz), a vegetable, a whole grain carb or a sweet potato.
Post Gym Snack: Protein shake and/or a protein bar
Dinner: a lean protein (4 oz), a roasted veggie, and a salad.
i aim for 50% carbs, 30% protein, and 20% fat. Around 1900-2,000 calories. People grossly underestimate their necessary protein intake while dieting (cough, special K diet). So you lose muscle, not really fat. Bro science pisses me off. And no processed food. No "diet food".
This is my favorite fat loss book: http://www.amazon.com/Burn-Fat-Feed-Muscle-Transform/dp/0804137846
pomegranate / 3858 posts
Breakfast: instant oatmeal or yogurt and fruit or an egg white breakfast sandwich (plus coffee)
Snack: piece of fruit or cheese
Lunch: sandwich with turkey and laughing cow spread, caprese salad, frozen dinner, leftovers (I'm focusing more on bringing my lunch instead of buying fast food rather than on making myself eat a salad for lunch...baby steps).
Snack: crackers and cheese, piece of chocolate, fruit, veggies with a little dip
Supper: watching portion size more than anything and not having anything obviously awful!
Watching my evening snacking...drinking more water...
nectarine / 2272 posts
Very similar to @blackbird. I don't really get on a scale anymore because I am more focused on improving performance/building muscle/how I feel/how my clothes look. But that would be a typical "healthy eating" day for me.
I also do salads a lot for lunch. And I like protein pancakes or Paleo pancakes for breakfast sometimes. And sometimes a green smoothie for breakfast or lunch.
coconut / 8079 posts
@Mrs. Bee: yes. I use My Fitness Pal. That was less than 1500 cal and I also did 30 min on elliptical and a long walk at the park with the dog.
nectarine / 2054 posts
Breakfast - a Kind or Kashi bar and black coffee
Lunch - a big salad with lots of vegetables and chicken/turkey/shrimp, with lemon juice or red wine vinegar
Snack - 10 or so nuts and maybe an apple
Dinner - grilled protein (fish, pork, turkey tenderloin, chicken, lamb), steamed vegetables, and a whole grain (usually brown/wild rice)
eggplant / 11824 posts
I’ve found the best way for me to amend my eating to lose weight is to cut carbs. I don’t cut them completely, but I really watch them.
Breakfast: multi/whole grain toast with almond butter
AM snack: hard-boiled egg or greek yogurt
Lunch: soup (with protein, not cream-based), and/or a filling salad with protein and lots of good veggies/nuts/avocado/whatever (i.e., not iceberg lettuce and ranch). I really like having homemade chicken salad over a bed of spinach. Easy and filling.
PM snack: usually I have greek yogurt with sliced almonds and maybe a bit of chocolate thrown in, or nuts (usually do almonds), or cheese and apple slices.
Dinner: lean protein (I eat a lot of fish), salad of substance (see above), veggies of some sort (staying away from carb-veggies like peas and corn, or anything slathered in cheese sauce or butter). We also do a fair amount of quinoa or farro salads as a side.
I rarely eat dessert and when I do it will be something like just a square or 2 of really good dark chocolate, or homemade dairy-free “ice-cream”.
Watch the booze intake and also extra calories from milk/cream based coffee drinks, etc. I also try to drink a lot more water.
coconut / 8234 posts
no sugar, bread, pasta, potatoes, and most fruits! I still eat dairy, legumes, and some grains like quinoa and brown rice.
breakfast:
usually eggs & turkey apple sausage (homemade) or bacon and/or a side of leftover veggies from the night before
yesterday was buff chicken egg muffins, yum. today was fried eggs & bacon + hot choc smoothie (unsweetened cocoa, unripened banana, almond butter, warm milk, warm tea, vanilla, cinnamon)
lunch:
protein (usually chicken, turkey, or seafood) and double veggies cooked. I don't like salads for lunch. today it's homemade chipotle chicken, black beans, over parsnip noodles, side of brussel sprouts.
I try lots of recipes and try not to eat the same thing 2 days in a row so that I don't get bored.
snacks:
avocado and hot sauce (I think I picked this up from mrbee!)
almonds and tea
green apple and almond butter
room temp salad
dinner:
similar to lunch but always diff from lunch for variety. tonight will be chicken tortilla (less) soup. If I'm feeling low energy I will add quinoa or brown rice to my dinner. obsessed with spiralizing so I usually have some kind of spiralized veggie noodle. parsnip and broccoli stem are my favorites.
pomelo / 5678 posts
The only thing that works for me is to count calories. That way I have the freedom to eat whatever I want as long as I keep it under XYZ. After that, sure, I eat as many veggies, protein, and fruit as I can and healthy choices- but then I feel free to make them on intuition and because they are good for me and make me feel good, not because I want to lose weight. It is a good balance of freedom and control. Indulgence and for me, healthy eating for the right reasons.
wonderful pear / 26210 posts
The biggest thing for me is to eat a good breakfast, but I found that if I stick to traditional breakfast foods, I fail...so I eat things like a chicken breast or a piece of salmon for breakfast. Sets me up for a morning where I am not feeling hungry and likely to fall into a trap.
This month I am trying out grain and kale salads.
wonderful pea / 17279 posts
Breakfast:
Pineapple, strawberry, vanilla protein powder shake
OR
Two hardboiled eggs with S&P
OR
1/3 cup uncooked Steel Cut oatmeal w/ pepitas and preserves
Lunch: Bistro Bowls Salads
http://www.readypac.com/product-category/bowl-salads/
Snack:
Celery sticks and hummus
OR
Apples
Dinner: chicken marinated in low fat balsamic then baked and lots of veggies on the salad w/ lemon pepper seasoning
Water: drink a tall glass before leaving the house and as soon as I return from work plus my usual water bottle throughout the day
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