Post by Lauralania on Mar 14, 2015 0:21:46 GMT
Tia's general meal plan
This is what I have been sticking to and it works for me. Keep in mind that I try to average between 300-400 calories a meal. around 200 calories per snack for a total of 1500-2000 calories. The up or down is based on if I get my 300-600 calorie burn in with work out. Even then I still try to average closer to 1500 because my average goal is to lose weight.
Again this is just what works for me, I also -highly- recomend the my fitness pal app. You can scan foods, put in your own journal entry, keep track of your weight. It's all around great.
First of all A glass of water AS SOON AS YOU GET UP,
Breakfast (mix and match or one)
Coffee with sugar free creme (sugar free is more important than fat free if your label shopping for food. Ideally black coffee but fuck live a little)
Fat Free Greek Yogurt
Slow cooked oats + blueberry/strawberry/apples+cinnamon cooked in. So that I don't have to add any additional cream or sugar.
Egg whites - Scrambled/omelette (with favorite veggies)
*If you use ketchup switch for natural salsa less sugar.
+Turkey bacon reduced sodium (not super great for you but at least it's bacon)
or Turkey or ham as fat free and lean as possible.
1/2 cup of fat free/low fat cottage cheese - with blueberry/strawberry/ or tuna if you want more protein. (it took me a while to get used to the texture. I hated cottage cheese)
My Smoothie (if you have a mixer) (Kale or (baby/regular)spinach)
two tablespoons of flax seed
two spoonfuls of yogurt (Greek or regular both low or fat free)
Pineapple chunks (handful?) or half grapefruit or apple
crushed ice
coconut oil or coconut water or water (a splash)
Fiber supplement (helps you feel fuller longer)
Lunch
I always have the same things for lunch. I'm okay with eating the same thing over and over because I have trained myself to do so. It's not easy, and it's not fun at first.
Smoothie (see above recipe)
Salad#1
romaine lettuce or (baby/regular)spinach or kale
One tomato
half Cucumber
thawed frozen shrimp
Dressing: lemon juice (the most calorie free and healthy) or a tablespoon of Mcormics seafood sauce shaken with a bit of lemon juice. It's one of my weaknesses >.<
Salad#2
romaine lettuce or spinach or kale
One tomato
half Cucumber
Turkey slices or Ham slices or boiled cut up egg
Dressing: lemon juice (the most calorie free and healthy) or a tablespoon of honey mustard sauce shaken with a bit of lemon juice and a tablespoon of fat free Greek yogurt.
1/2 cup low fat/fat free cottage cheese with 1/2 can of tuna. Not in olive oil and low sodium ( my least favorite)
Chicken breast with Bell peppers and broccoli. (not often do I make this takes way to long for lunch)
Dinner
Basically as heavy on the protein as I can go because it helps keep me fuller longer.
Lamb (any kind)
Lean Ground beef
Ground turkey (or any kind of turkey)
Chicken boneless skinless
Ham - low fat fat free.
+
Any vegetable, raw or steamed.
I'd rather double up on veggies than have an additional starch because like I said this is about losing weight. However don't feel bad if you want to add a potato to this. You've ate super healthy all day you deserve a good meal (talk about cheat meals at the end)
en.wikipedia.org/wiki/Shirataki_noodles (shiritaki noodles) This is one of my secret weapons. I almost eat this every day because you can have more than one portion of it and not feel guilty at 10 calories, 10 carbs, fat free. it's awesome.
you can use this with any combination of pasta sauces you like. I recommend staying away from white sauces as they are the most heavy and fat filled but if you need to once in a while go ahead. Just use less sauce more noodles.
I blend cooked 1 zucchini, 1 tomato,half a clove garlic, pinch of salt, pepper and a bit of water and heat it up and use it as a pasta sauce or if I am super lazy I just use store bought pasta sauce *shame shame shame*.
Snacks/treats
Handful of almonds - This isn't really realistic because almonds are SUPER expensive though.
sometimes I'll eat another salad as a snack. Because fuck it it's salad. It's actually super helpful if you just keep a BIG pre batch of salad ready in your fridge (kale/spinach/romaine lettuce - + whatever other veggies) and then you can have something quick if your having a weak moment and also for meal time it's easier just to prepare your protein and throw it in there.
Grapefruit. Helps control insulin levels. Super good for you any time of day.
Basically any veggie. I swap bag to bag, baby carrots, celery, mushrooms etc. Avoid using a dipping sauce if I have to I use two tablespoons honey mustard, half cup fat free greek yogurt and a whole lemon of juice shaken with some garlic.
I'm sure there is more that I am missing. On this threat I will post in more detail why I choose what I do. How to figure out your calorie needs. Also I will add recepies.
MORE WATER - this is the key trust me. Also it is a great way to slow aging. Be skinny look young. The dream.
Feel free to criticize add your own super healthy (keep in mind this particular thread is weight loss not bulking/ start your own bulk post) ideas!
This is what I have been sticking to and it works for me. Keep in mind that I try to average between 300-400 calories a meal. around 200 calories per snack for a total of 1500-2000 calories. The up or down is based on if I get my 300-600 calorie burn in with work out. Even then I still try to average closer to 1500 because my average goal is to lose weight.
Again this is just what works for me, I also -highly- recomend the my fitness pal app. You can scan foods, put in your own journal entry, keep track of your weight. It's all around great.
First of all A glass of water AS SOON AS YOU GET UP,
Breakfast (mix and match or one)
Coffee with sugar free creme (sugar free is more important than fat free if your label shopping for food. Ideally black coffee but fuck live a little)
Fat Free Greek Yogurt
Slow cooked oats + blueberry/strawberry/apples+cinnamon cooked in. So that I don't have to add any additional cream or sugar.
Egg whites - Scrambled/omelette (with favorite veggies)
*If you use ketchup switch for natural salsa less sugar.
+Turkey bacon reduced sodium (not super great for you but at least it's bacon)
or Turkey or ham as fat free and lean as possible.
1/2 cup of fat free/low fat cottage cheese - with blueberry/strawberry/ or tuna if you want more protein. (it took me a while to get used to the texture. I hated cottage cheese)
My Smoothie (if you have a mixer) (Kale or (baby/regular)spinach)
two tablespoons of flax seed
two spoonfuls of yogurt (Greek or regular both low or fat free)
Pineapple chunks (handful?) or half grapefruit or apple
crushed ice
coconut oil or coconut water or water (a splash)
Fiber supplement (helps you feel fuller longer)
Lunch
I always have the same things for lunch. I'm okay with eating the same thing over and over because I have trained myself to do so. It's not easy, and it's not fun at first.
Smoothie (see above recipe)
Salad#1
romaine lettuce or (baby/regular)spinach or kale
One tomato
half Cucumber
thawed frozen shrimp
Dressing: lemon juice (the most calorie free and healthy) or a tablespoon of Mcormics seafood sauce shaken with a bit of lemon juice. It's one of my weaknesses >.<
Salad#2
romaine lettuce or spinach or kale
One tomato
half Cucumber
Turkey slices or Ham slices or boiled cut up egg
Dressing: lemon juice (the most calorie free and healthy) or a tablespoon of honey mustard sauce shaken with a bit of lemon juice and a tablespoon of fat free Greek yogurt.
1/2 cup low fat/fat free cottage cheese with 1/2 can of tuna. Not in olive oil and low sodium ( my least favorite)
Chicken breast with Bell peppers and broccoli. (not often do I make this takes way to long for lunch)
Dinner
Basically as heavy on the protein as I can go because it helps keep me fuller longer.
Lamb (any kind)
Lean Ground beef
Ground turkey (or any kind of turkey)
Chicken boneless skinless
Ham - low fat fat free.
+
Any vegetable, raw or steamed.
I'd rather double up on veggies than have an additional starch because like I said this is about losing weight. However don't feel bad if you want to add a potato to this. You've ate super healthy all day you deserve a good meal (talk about cheat meals at the end)
en.wikipedia.org/wiki/Shirataki_noodles (shiritaki noodles) This is one of my secret weapons. I almost eat this every day because you can have more than one portion of it and not feel guilty at 10 calories, 10 carbs, fat free. it's awesome.
you can use this with any combination of pasta sauces you like. I recommend staying away from white sauces as they are the most heavy and fat filled but if you need to once in a while go ahead. Just use less sauce more noodles.
I blend cooked 1 zucchini, 1 tomato,half a clove garlic, pinch of salt, pepper and a bit of water and heat it up and use it as a pasta sauce or if I am super lazy I just use store bought pasta sauce *shame shame shame*.
Snacks/treats
Handful of almonds - This isn't really realistic because almonds are SUPER expensive though.
sometimes I'll eat another salad as a snack. Because fuck it it's salad. It's actually super helpful if you just keep a BIG pre batch of salad ready in your fridge (kale/spinach/romaine lettuce - + whatever other veggies) and then you can have something quick if your having a weak moment and also for meal time it's easier just to prepare your protein and throw it in there.
Grapefruit. Helps control insulin levels. Super good for you any time of day.
Basically any veggie. I swap bag to bag, baby carrots, celery, mushrooms etc. Avoid using a dipping sauce if I have to I use two tablespoons honey mustard, half cup fat free greek yogurt and a whole lemon of juice shaken with some garlic.
I'm sure there is more that I am missing. On this threat I will post in more detail why I choose what I do. How to figure out your calorie needs. Also I will add recepies.
MORE WATER - this is the key trust me. Also it is a great way to slow aging. Be skinny look young. The dream.
Feel free to criticize add your own super healthy (keep in mind this particular thread is weight loss not bulking/ start your own bulk post) ideas!
