While I still eat some incredibly unhealthy things and wouldn’t call myself a health nut by any means, I made some big steps with my diet this week:
Monday (1,680 calories)
6AM: 3 eggs (scrambled), toast w/ jam = 310
12PM: 2 hotdogs w/ onions, relish, mustard, ketchup and chips = 690 calories
6PM: 1/2 serving of salmon w/ shrimp, tomatoes, and rice pilaf, roll = 680
Tuesday (1,540 calories)
6AM: 3 eggs (scrambled), toast w/ jam = 310
12PM: 1/2 serving of salmon w/ shrimp, tomatoes, and rice pilaf, roll = 680
6PM: homemade tacos w/ beef, lettuce, tomatoes, onions, cheese, salsa = 550
Wednesday (1,445 calories)
6AM: 3 eggs (scrambled), toast w/ jam, two slices of bacon = 385
10AM: 20 baby carrots = 60
12PM: turkey sandwich w/ lots of mustard and light mayo = 350
6PM: 1/2 rack of rubs (dry rub), corn on the cob and mashed potatoes = 650
Thursday (1,605 calories)
6AM: 3 eggs (scrambled), toast w/ jam, two slices of bacon = 385
12PM: chicken salad sandwich on wheat = 550 est.
5PM: 1/2 of an orange = 50 calories
6PM: Rotisserie chicken w/ baked beans and mashed potatoes = 620
Friday (1,770 calories)
6AM: 3 eggs (scrambled), toast w/ jelly and peanut butter = 360
12PM: 1/2 BLT on wheat w/ 1 cup of potato salad = 560
4PM: 15 grapes = 60
6PM: 1/2 serving of O’Charleys Sante Fe chicken (jalapeno cheese, onions, tomatoes, tortilla strips, black beans, corn) served w/ rice pilaf and a roll = 790 est
I eliminated kiddy cereals this week and cooked my breakfast. It took another 10 minutes to prepare breakfast and I used up a lot of dishes, but eating a healthy breakfast gave me more energy the entire morning. After eating a bowl of cereal, I’d be hungry again before 10 AM. Not so this week.
And while I know I need to add more green veggies, I am at least starting to add more veggies to my meals. Also, I eliminated processed foods as snacks and made sure to snack only on fruits and veggies.
Lastly, this list is void of any cheeseburgers and french fries. My arteries will thank me, as will my weigh-in next week, hopefully.
{ 14 comments… read them below or add one }
Tyler! What a big difference this week!!
You really did cut a LOT of the processed stuff out and it’s great to see some fruits and veggies in there!
I’m sorry that I was a broken record about your breakfast, but very happy you felt satisfied longer throughout the morning by adding protein and a little fat to the breakfast.
I’m not sure if you were just watching things more closely this week or if eating a more satisfying breakfast helped to set you on a better path for the day, but did you notice that your calories for each day were more consistent this week and that you don’t have as large a portion of your calories coming from dinners now? Your calories are more evenly distributed throughout the day.
Question-Do you work out before or after dinner?
If you and Mrs. Tyler enjoy making homemade tacos, you could try wrapping them in a soft tortilla rather than the fried taco shell. Cuts out a lot of fat.
I have you beat there, I don’t even use a taco shell when we make tacos. That is why they’re so healthy. I don’t even use that much lean beef, it’s just mainly lettuce (lots), tomatoes (diced, lots), onions (lots), salsa (lots), and then cheese (little). I just make it like a salad and have no shell, soft or hard, of any kind.
How about that?! :)
I workout after dinner during the week, by the way.
Fantastic job! Little changes go a long way. Really impressive!
Way to go there Tyler! :D
I’m curious how you work out after some of those dinners. I can see it on the elliptical, but personally I would have a tough time running after them. If it’s working for you, that’s great.
This week’s menu looks good, Tyler! I especially approve of your home-cooked breakfast. I too was always hungry when I ate cereal for breakfast, so I’m not surprised to hear how much better you feel. Not only does this week’s menu sound healthier, it sounds like it tasted a lot better too.
hey Tyler, i would like to know if you took any blood test before starting your life changing journey ?? i’m particularly intrigued by your levels of cholesterol, triglycerides and glucose. What triggered this intrigue is your eggs intake this week.
You truly are an inspiration for a lot of us out there. I personally lost 16 pounds in 16 months with barely no efforts (no exercice at all), all i did was reducing my bread intake while increasing salads and veggies, and so far it’s been working great for me, i can eat whatever i want, i just make sure not to indulge in greasy/salty/sugary foods.
Thanks to this method (and three months of medications) I was able to lower my cholesterol and triglyceride to the levels of a healthy person of my age, i also noticed a drop in blood pressure (with medication also).
Have a nice week-end
p.s. : i meant to say 16 pouns in 6 months, not 16 months. and sorry for the double post
Hi Tyler,
Have you tried porridge for breakfast, 2-3 minutes in the microwave with some milk or water (milk better for taste) and a handful of blueberries mixed in.
Very tasty and slow energy release throughout the morning
And best of all, hardly any washing up and quick.
Good luck for the week ahead.
Its definitely looking much better than previous weeks. One thing for breakfast that you may want to consider is a protein shake. I do milk, whey protein, and ice for a really yummy breakfast that keeps me going through the morning.
I know getting in the veggies is tough, maybe doing a huge salad for lunch with some chicken breast or steak would be a good way to get in some large servings.
See a nutritionist and get a critique. At least, pop a multivitamin everyday, you are not getting what you need.
I take a daily multi-vitamin.
Congratulations!
To up the veggie intake consider throwing a handful of baby spinach from a bag, a few slices of zucchini or some tomatoes into the eggs in the morning. You also might want to try turkey bacon – the kind that’s flavored with real bacon is tasty.
I also like whole wheat toast with natural peanut butter for a protein breakfast.
But each step you take is in the right direction, so the most important thing is to keep moving.
And I’d just like to note that I had my first workout with a trainer today, based on your inspiration, and I’m going back tomorrow.
Sue speaks the truth – I started making BLTs, serving eggs, wrapping asparagus, and topping salads with chicken bacon. 60 calories for two strips…. and so delicious.
YAY! This is SO much better. Well done.