The following is my “meal plan,” the foods I have enjoyed over the past 7 weeks while losing 37 pounds. Take from the list what you like and disregard what you don’t. I just wanted to show people that you don’t have to eat carrots all day to lose weight. In fact, if you try to, your diet will almost certainly fail.
Exercise, eat balanced meals with portion control, and you’ll lose weight.
The Basics
Water is consumed with every meal
Bread and buns are wheat, not white
Lean beef is used when possible
Sandwiches have no cheese and a light serving of mayo
Breakfast
Honey Nut Cheerios w/ 1% milk
Pancakes w/ light syrup
Eggs, scrambled/fried
Bacon (2 slices max)
Raisin Bran
Wheat toast w/ strawberry jelly
Raisin cinnamon toast (2 slices max)
Oatmeal (blueberry & cinnamon)
Lunch & Dinner
Club sandwich
BLT sandwich (bacon, lettuce, tomato)
Tuna sandwich
Chili w/ crackers
Chicken noodle soup
Egg drop soup
Grilled chicken sandwich
Fried egg sandwich
BBQ pork sandwich (mustard based sauce)
Hot dogs (2) w/ onions, relish, ketchup, mustard
Rotisserie chicken (deli style)
Baked chicken wings (5) w/ hot sauce
Cheeseburger (lettuce, tomato, onions, ketchup, mustard)
Taco salad (beef, lettuce, tomato, onion, cheese, salsa)
Hard shell tacos (2)
Meatloaf with reduced ketchup
Chicken and shrimp, grilled w/ onions and tomatoes
Sushi
Alaskan or king crab legs
Salmon grilled or steamed
Tilapia grilled or steamed
Lobster grilled or steamed
Shrimp grilled or steamed w/ cocktail sauce
Sides
Kettle baked potato chips
Mashed potatoes
House salad (no croutons)
Caesar salad (no croutons)
Wild rice
Peas
Mushrooms (grilled)
Onions (grilled)
Green beans
Canned corn
Corn on the cob
Snacks
Fruits: apples, oranges, grapes, bananas
Veggies: carrots, celery w/ light ranch
100-calorie snack packs (Nabisco)
100-calorie popcorn packs
Apple sauce (no sugar added)
I don’t snack too often — I eat hearty meals and drink a lot of water, two things that help fight cravings in between meals.
Are all of these foods on here the absolute best thing you can eat? No, but it’s a good balance. Is it okay to derail from this list? Absolutely.
Enjoy.
{ 4 comments… read them below or add one }
Moderation… not deprivation. That’s my motto. And I like your list.
Have you ever tried Fiber One cereal? All varieties are delicious, and it’s a great way to get more fiber into one’s diet. I also like to eat turkey bacon instead of regular bacon.
Ditto on the Fiber One cereal.
Ditto on the moderation, as well. I’ve lost over 15lbs since Feb 1st (205 to 190lbs). And I still have my fav chocolate bar with almonds almost every day.
I haven’t tried any Fiber One. How many calories per cup?
I actually looked at a Hershey’s bar with almonds the other day and noticed it was 210 calories. That’s obviously high for such a small amount of food, but it’s not a whole lot of calories in the grand scheme of an entire day. If you have relatively healthy meals, one a day or every other day wouldn’t kill you.
Moderation, moderation, moderation..
fiber one cereal has 60 calories for a cup which has 14 gr of fiber in it.
I see your choices are a little carb heavy.. and your a little on the low side for protein. Have you considered choosing more protein rich foods? They’ll help your body rebuild muscle and they do keep you fuller longer.
also, have you checked out the daily plate?
http://www.livestrong.com/thedailyplate
helps you keep track of not only calories but fiber and protein etc. has almost every food you’ve ever thought of in it, and if perchance you have something no one else has entered, you can enter it yourself. there is even a “manual” option to stick in an additional x calories if you don’t want to log very accurately.