Daily meal plan for weight loss? - Weight Loss Message Board

Rockrz · 10-30-2005, 05:30 PM

Does anyone have a daily meal plan for weight loss?

Specifically, what are some exact examples of what a person who needs to lose about 80 lbs can/should eat for breakfast, lunch, and dinner.

Any help along this line would be greatly appreciated.
I'm tired of being a fatso and need to lose alot of weight, so I need some serious structure here.

Titchou · 10-30-2005, 09:05 PM

Try Weight Watchers....I did and I loved it. You don;t have to go o the meetings but the plan is great and you do have to weigh in...you can do it online if you want. I recommend it highly!

Moxie75 · 11-01-2005, 09:48 AM

For me I lost almost 2 sizes in 8 weeks. The doc only wanted me to lose 10lbs but I felt I needed to lose about 30. I don’t do scales so I cannot tell you what I lost weight wise until I see my doc again in a few weeks. I went from eating all kinds of meats and white flour breads and pastas and I always bought diet foods and used artificial sweeteners so I was baffled as to why I did not lose weight. I was hungry a lot on the old way diet..

I have since cut out all red meat and only eat about 4 oz a day of lean protein like skinless chicken, turkey and fish. I eat a ton of veggies and do not use much olive oil maybe 2 tbsp a day. I eat a lot of grains and fruits and legumes. I eat about 6 meals a day and I am never hungry. I exercise about 5-6 days a week alternate weight and cardio and sometimes both. My sweetener of choice is maple syrup. It used to be splenda but it’s funny I never thought it was a problem for me until I stopped I have not had a headache since. I feel tremendous and I really do not watch what I eat since a lot of what I eat is whole foods. Typical day for me is:

Breakfast:
Kashi cereal with soy milk or organic peanut butter and jam on whole grain bread

Snack:
2 servings of fruit or homemade soup not fat

Lunch:
Bean or vegetable soup or veggie chili that I made or a salad with a ton of veggies and only tbsp of olive oil, garlic and balsalmic vinegar. If you like you can add tuna

Snack:
Kashi breakfast bar or a baked sweet potato with cinnamon or raw veggies dipped in low cal dressing. I make my own.

Dinner:
Lean cut of white meat, Veggies about 2-3 servings and beans sautéed in garlic and a little olive oil and a salad maybe.

Snack:
2 glasses of wine and popcorn. 94% fat free

StenoLady1 · 11-01-2005, 04:21 PM

Quote:

Originally Posted by Rockrz

Does anyone have a daily meal plan for weight loss?

Specifically, what are some exact examples of what a person who needs to lose about 80 lbs can/should eat for breakfast, lunch, and dinner.

Any help along this line would be greatly appreciated.
I'm tired of being a fatso and need to lose alot of weight, so I need some serious structure here.

Breakfast Ideas:
Oatmeal (steel-cut are totally the best!)

Fruit salad (rotten time of year, tho)

Box cereals, but look at the labels. Avoid anything with more than six grams of sugar. Should be "whole grain" and have those words somewhere on the front. See if sugar or high fructose corn syrup are in the first few ingredients. If they are, avoid it. I buy plain Cheerios and FiberOne with skim milk, slice a banana on it.

Egg Beaters with veggies in them, slice of oatmeal toast with Smart Balance spread on the toast.

Lunch:
Leftovers from "healthy" dinner from night before.

Salad with dressing you make yourself or store bought without the words "partially hydrogenated oil". Even the light stuff has this...very bad for you.
Avoid eggs, cheese, bacon in that salad, unless it's light or fat free. Most of the fat free products, IMO, taste horrible, so pack it full of fresh fruits and veggies you like.

Sandwich made with lean meats. There are so many nice breads available now, you should have no trouble finding one you enjoy. Put mustard on it instead of mayo, or opt for low-fat mayo (again, avoiding those "partially hydrogenated" words in the ingredients). I found a light spreadable swiss I put on my sandwiches which is pretty good. I also like very spicy hummus instead of mayo, too.

Dinner:
Lean meats, roasted, grilled, broiled or lightly sauteed in olive or canola oils. No deep frying. Roasted veggies are good, too. I roast (covered) new potatos or yukon gold potatoes in the oven with sweet onions, thyme, salt & pepper and a cup of fat-free chicken broth. Steamed green veggies are always good. It's very nice soup weather now. Soup and salad or soup and a slice or two of crusty bread dipped in just a touch of olive oil and herbs is very good and very filling. Go easy on that oil, tho. You can roast garlic for an alternative to butter on bread, too.

Everything in moderation. Make sure you're getting at least five (personally, I shoot for ten) servings of fruits and veggies a day, three servings of whole grains, three servings of dairy. I also include good oils (nuts, avocado, olive & canola oil) and lean meats for lunch and dinner. Don't forget to reward yourself with a tiny sweet now and again, too.

HTH
Lysne