My Meal Plans

2023 Meal Plan

Eating 1800 calories a day.

Pre-workout – coffee

Post workout – oatmeal with protein powder in it

Lunch: protein, fat, carb, example roasted vegetables over rice with feta and humus and a protein water

Afternoon meal: protein, carb falafel wrap

Dinner: Various microwave meals

2022 Meal Plan

I am have been overeating and binge eating again. A lot of it has to do with financial instability and some personal family issues. I was eating 3,000 – 5,000 calories a day.

This is my daily diet:

Pre-Workout: When I wake up the first thing I eat is a treat which is mixed berries with sugar free whipped cream and a cup of coffee. The carbs in that meal fuel me for my 3.5 hours of cardio every morning. 325 calories

Breakfast: oat meal with pecans and protein powder. 300 calories

Lunch: I will eat a meal I have prepared and meal prepped. Options include spaghetti with plant based meat balls, red beans and rice, roasted veggies over rice with humus. 730 calories.

Dinner: a veggie pot pie. 320 calories.

I do get hungry on this meal plan, There’s no snacks, but it’s working I am losing weight steadily again.

2021 Meal Plan

November 2021:

I have a new 1500 cal a day meal plan I am about to start following. You can see it on this website:


I am back to eating 4 meals a day. My diet changed a bit too and I have a video on that. Right now I am eating 1335 calories per day.

2020 Meal Plan

For 2020 I made some changes to my diet. I stopped eating sugar and I stopped drinking alcohol. I eat 4 meals a day.

Update: I eat 5 meals a day now

I eat about 1550 calories a day.

Breakfast: 180 cal (protein energy drink which is Soylent Stacked).

Brunch: oatmeal (130 cal)

Lunch: 420 cal (microwave vegetarian meal)

Dinner: 370 or less (microwave vegetarian meal)

3 sparkling waters: 30 cal

1 protein water (70 cal)

6 GOLI Apple Cider vinegar gummies (for appetite suppressant) (100 cal)

1 electrolyte water (for when I go on my walks): 0 cal

Snack: 250 cal (My last meal I have a greek salad with low calorie dressing)

I record EVERYTHING I put into my mouth in MyFitnessPal without fail. I never forget. I’ve made this a habit for a couple of years now. It might take you about 6 months to get accustomed to it but then it becomes like second nature.

2019 Meal Plan

I still eat the way I did in 2018. I depend on pre-packaged frozen microwave meals to eat. I like it cause it’s easy and I can record my calories more accurately. I do not enjoy cooking and I don’t even have dishes to cook. I’m picky about kitchens and bathrooms, and my current kitchen isn’t worthy of me cooking in my opinion. I have thought about subscribing to a meal service, but the vegetarian ones are super expensive. Right now I spend about $3 per meal. The vegetarian meal services I’ve seen cost about $9-15 per meal. I stopped eating seafood this year, so now I’m just a Vegetarian. The reason I’m not vegan is I eat cheese. I’m addicted to cheese. I love cheese. I don’t eat any other dairy, I don’t drink milk or eat ice cream or yogurt. Every once in awhile I buy a cashew milk ice cream bar from Soy Delicious. After a year of stopping eating meat, I had blood work done and my doctor said I was anemic and had low Vitamin D. So now I supplement with a iron complex, a vitamin D pill and a B-complex. I still eat a protein oatmeal almost every day for breakfast. I drink ALOT of flavored no calorie sparkling water to curb my sweet tooth. I don’t snack much but I do eat a slice of cake once a week, sometimes more than once a week. It’s my one regular vice. Also lately I’ve been eating a lot of microwaveable pizza.  I don’t know what that’s about. I’m sure its just a phase this year. It’s usually between 400 – 660 calories. I do eat salad weekly but not daily. Most of my pre-packaged frozen microwave meals is vegetable based. My Fitness Pal recommends I eat about 1600 calories a day to lose 1 pound per week, so that’s what I shoot for. I do make an effort to eat less than that, some days I eat more, but overall I shoot for 1600 calories a day.

2018 Meal Plan

I don’t follow a plan but I do have eating habits. I am a Pescatarian/Vegetarian. This is a sample of what I eat nowadays on a good day:

Breakfast: Protein oatmeal, peaches or pineapples or mixed fruit

Lunch: Amy’s quinoa bowl, sparkling water

Dinner: Vegetarian chili with cornbread, brussel sprouts, cranberry juice with vodka

Snack: Cashewmilk Chocolate Dipped Salted Caramel non-dairy ice cream bar

2017 Meal Plan

My Dr. wants me to eat 1200 calories a day. I think that is too low without surgery. I will always be hungry. My Fitness Pal set my calorie goal at 1620 to lose 2 lbs per week.

my doctor gave me these diet tips

I joined this group that gives you a monthly healthy eating meal plan. They give us the grocery list and recipes for each meal. Here is some examples of what we have on it:



Apple Cider Smoothie
The Works Granola
Cranberry and Orange Smoothie


Power Meatloaf
Kale, pomegranate, date & fennel salad


Island Chicken with Coconut

Cauliflower Rice Polenta with Roasted Root Vegetables

Rustic Beef Skillet
Slow Cooker Pumpkin Chili

My challenge is that I don’t like to cook and this meal plan requires lots of cooking. I will have to learn to get over my phobia of the kitchen.


2015 Meal Plan

One of my biggest challenges is trying to figure out what to eat every day, especially when I am hungry. I hate cooking so I depend on ready made meals.

To prevent overeating, I weigh and measure my food to be sure I’m only eating one serving.

I’m determined to eat foods I enjoy, although in smaller quantities. My daily caloric goal is 1,908 – 2,390. that is between my BMR and the amount I need to eat to lose 2.5 lbs. per week. I started this journey eating less than that at 1500 – 1800, but then I read quite a bit of information about metabolic damage and it scared me into eating more. So now I try to hit at least my BMR.

BreakfastSnackLunchDinnerSnackAlternative Snacks
1 cup of oatmeal with a mini box of raisins, brown sugar, cinnamon and vanillafruitSalad from Trader Joe’sHealthy Choice Microwave mealChobani Greek yogurtMaybe 2 cookies or 1 cupcake or some kind of decadent dessert but only 1 serving

I used the following menu to push me past a plateau in the past

Meal 11 cup egg whites, 2T   salsa, 1/2 cup oatmeal, 1/4 cup blueberries309 calories
Meal 24 oz chicken,  1 cup yam, 1 cup   broccoli309 calories
Meal 3Trutein cinnabun protein shake120 calories
Meal 44 oz tilapia, 3 small red potato (4 oz, 113.3 grams), 1 cup green beans235 calories
Meal 56 oz. salmon, 1 cup green   beans278 calories
Meal 66 oz Chobani greek yogurt   (fruit variety)140 calories
Total 1391 calories

The following menu is just meal plans I used in the past when I would cook

BreakfastPre workoutPost WorkoutSnack 1LunchSnack 2Dinner
3 slices of   turkey bacon1 egg.5 cup egg   white4T pico de   gallo.25 cup cheese

Crystal light

373 calories

MultivitaminDigestive EnzymesFish Oil, Omega 3

ECA stack

Crystal light

 25 calories

Protein Powder with water120 calories½ cup Granola250 calories2 Spinach turkey burgerBlue cheeseVegetable646 caloriesChobani   greek yogurt with fruit140 caloriesTomato Basil SalmonVeggie525 calories
Old   Fashioned Quaker Oatmeal- Plain (1/2 cup ) , with 1 miniature box of   raisins,  1/2 scoop of protein powder,   DaVinci gourmet sugar free vanilla syrup272 calories MultivitaminDigestive EnzymesFish Oil, Omega 3ECA stackCrystal light

 25 calories

Protein powder with water120 calories¼ cup Trail mix180 calories Roasted   chicken and vegetables381 calories1   large sweet potato with 1 tablespoon of Justin’s almond butter232   caloriesStuffed   pepper410   calories
3 slices of turkey bacon1 egg.5 cup egg white4T pico de gallo.25 cup cheese

373 calories

MultivitaminDigestive EnzymesFish Oil, Omega 3ECA stackCrystal light

 25 calories

Protein Powder with water120 caloriesMixed   fruit cup186 caloriesShrimp   gazpacho salad353   calories1   large sweet potato with 1 tablespoon of Justin’s almond butter232   caloriesChicken   Florentine, Lemon Cilantro   quinoa salad432   calories
Old Fashioned Quaker Oatmeal- Plain (1/2 cup ), with 1 miniature   box of raisins, 1/2 scoop of protein powder, DaVinci gourmet sugar free   vanilla syrup272   caloriesMultivitaminDigestive EnzymesFish Oil, Omega 3ECA stackCrystal light

 25 calories

Protein Powder with water120 calories¼   cup mixed nuts1   cup diced cantaloupe265 calories 4   oz Chicken breast and 2 cups spinach leaf salad w/1/8 cup slivered almonds4   T Wishbone Light blue cheese dressing371   caloriesChobani   greek yogurt with fruit140 calories6   oz fresh Salmon, green giant seasoned steamers Tuscan seasoned broccoli468   calories

I got this recipe from Cherie, they are yummy

CLEAN EATING: Stuffed Peppers
Makes 4 servings


– 4 bell peppers
– 1/2 tablespoon olive oil
– 1 pound vegan ground beef
– 1 egg
– 1/4 cup chopped onion
– 1 cup marinara sauce {1/2 cup in mixture, 1/2 for topping}
– 1 cup cooked quinoa
– ground pepper, oregano, and salt to taste


1. Preheat oven to 360* F.
2. Add 1 cup of water to a boiling pan along with 1/2 cup of quinoa on high. When water/quinoa begins to boil, turn to a medium heat and cook for about 10 minutes until all water is absorbed and quinoa is cooked. Set aside.
3. Wash peppers and slice off the tops. Scoop out the seeds/insides and discard and rinse inside of peppers. Pull off stems from sliced tops and discard. Rub olive oil on the outside of the peppers and set them aside.
4. Add water to a baking pan–enough to just cover the bottom. Place peppers inside of pan and set aside.
5. Take a large bowl and mix together ground beef, egg, onion, 1/2 cup marinara sauce, quinoa, and spices.
6. Stuff the four peppers with equal amounts of the meat mixture and place the sliced pepper tops on top of the stuffed peppers. Take a spoonful of the left over marinara sauce and place a dollop on each pepper.
7. Bake peppers at 360 for 1 hour 45 minutes, until the meat is fully cooked through.
8. Heat remaining marinara sauce in microwave for 20 seconds. Place peppers on plate, slice open and top with remaining marinara sauce.

11 thoughts on “My Meal Plans

  1. Naz August 20, 2012 / 10:36 pm

    Hey Vicki, I noticed that your meal plan has an emphasis on calorie count. In my years of weight loss trial and error, I’ve learned that counting calories doesn’t really work. It’s more about the quality of those calories. I’ve been eating paleo style for about 3 months now, and it’s the first time that I’ve really started seeing results. I feel so much better now that I’ve eliminated gluten and dairy from my diet. Have a look into it if you’re still confused. Good luck!! =)

    • Fat to Figure GIrl August 20, 2012 / 11:31 pm

      calorie counting really seems to work well for me. I always see immediate results when I do it.

  2. Rochelle August 23, 2012 / 12:53 am

    You might want to try this, I’m currently doing this, is drink 3 16oz bottles of V8 Splash (or Fusion) to help with energy and getting your vegetables and fruits in. I have several small bottles and refill them with larger bottles (mostly because the larger bottles cost less).

  3. Lindsey August 26, 2012 / 9:23 pm

    Greek yogurt as well as cottage cheese both make great snacks. Even a simple protein shake with almonds will do the trick! You always want to shoot for protein in every meal/snack, keep that in mind 🙂

  4. philip September 12, 2012 / 1:21 pm

    Great work, Vicky. You are well on your way to achieving your goals. 2 points I would like to make. I believe your current calorific intake might be detrimental long term if you don’t cycle it with periods of maintenance consumption . Consumption benchmarks are set for a reason, especially so for women who are “blessed” with more hormonal influences and as such, have to be wary of inciting metabolic damage that might affect you in the long run. I was wondering where the recommendation for 1600-1800 calories came from. Is it an arbitrary pick or was this set by a nutritionist? The comment made by one of the posters that counting calories doesn’t work is incorrect and I applaud you for this method.

    Second point is, I see you took up running. If you enjoy it, then more power to you. The amount of weight you carry right now, however poses a risk to your joints and the risk/reward ratio for running to induce fat loss, is quite frankly not worth the risk in my opinion. I would suggest a well structured resistance program coupled with increased NEPA(non exercise physical activity) and for the mental aspect of doing something towards cardiovascular well being( I find a lot of clients who have a lot of weight to lose tend to want to do more, even sometimes when it isn’t recommended) take up swimming laps at your local pool ( a leisurely pace would be fantastic for the purposes you seek as well as joint protection) 2 times a week.
    I look forward to following you progress and wish you the very best of fortunes
    p.s I will also recommend and as 2 good sites to garner info that even though based on scientific premises, won’t overwhelm you and are run by 2 of the nicest, knowledgeable young cats in the game. Super responsive to inquiries too.

    • Fat to Figure GIrl September 12, 2012 / 8:38 pm

      Hi Philip,
      thank you for responding here.
      My original caloric recommendation was arbitrary but after doing some calculations, which I’ve posted about, I readjusted my caloric goal to between my BMR of 1908 calories – and my max calories to lose 2.5 lbs. per week which is 2390 calories. However I must say that I am failing at eating that many calories on a daily basis. I just have a hard time eating that much even when I buy cookies. I am trying, for instance this morning I ate 9 strips of turkey bacon. Anyway we’ll see because I have been reading about it and I don’t want metabolic damage.

      I do enjoy running and I’ve always wanted to be a runner so I will stick with it as long as I can. By the way I don’t know how to swim and I’m scared to put my head under water.

      • philip September 13, 2012 / 12:50 pm

        hahaha..scared to put your head under water??what’s up with that? Missus is exactly the same. she takes the kids swimming and they end up being the ones chaperoning her because they swim like fishes.
        While I applaud your goal setting as per the amount of weight you are looking to lose weekly, I think it is worth reminding that the body isn’t a perfect energy system i.e scientifically, a calorie is a calorie but also isn’t (clear as mud, I know). Ten Liters of fuel in a car will get you xx distance traveled consistently but the human body works a little different, especially in the case with women.
        I’ll try to be a bit short with recommendations and points so as not to clog up your page. By all means, investigate any point I make or better still you can email me for clarification.
        My first recommendation- Hire a trainer. I posted a really good dude for you in my first post(Rog Law) as well as JC Deen. What this will do is walk you through the initial paths to nutritional education and clarify the murky points and highlight the pitfalls. They work online so it wont be a one to one but trust me, when you work with someone who knows their stuff and uses sound scientific approaches, even after your tenure with them ends, you come away with a bucketload of info.
        2. A sound resistance training program is paramount to your goals, above and beyond a cardio program. I know you say you enjoy running but I would recommend a running program at a lesser weight due to the pitfalls of possible joint and muscle damage.(I think I read on here you were having knee issues and had worn a brace at one time)
        3. Do not make food your enemy. No macronutrient is inherently bad or detrimental to your goals.
        Your approach to the journey to figure girl is extremely admirable. It takes a lot of guts to put one’s self out there. I’m rooting for you.

      • Fat to Figure GIrl September 13, 2012 / 11:31 pm

        Your recommendations are understandable;
        If and when I can ever afford to hire a trainer, I’m going to hire Erik Ledin from . I love his clients long term results and he’s ahead of the curve on research and new techniques. He does things outside of the box and does things that other trainers don’t like recommending post workout carbs.
        Plus his clients don’t rebound and since I’m concerned about metabolic damage, thats great.

        I do resistance training, for now its via a group exercise weight training class which uses high reps low weights. Right now its hard for me to life 2.5 lbs. over my head but when I get stronger I’m going to transition to heavy weights.

        I’ve always wanted to be a runner. My sisters run marathons. I figure if the 400 lbs people on the Biggest Loser can run on a treadmill, I can do it at 258 lbs.

        I definitely dont make food my enemy. I eat anything that I enjoy. People have recommended I stop eating fruit and cheese but I like fruit and cheese so I’m not going to stop eating it. I haven’t eaten ice cream in a long time, but I recently got a groupon for some frozen yogurt and I can’t wait to go get it.

  5. Kate December 30, 2012 / 6:57 pm

    Looking over your plan, two things struck me straight away: as Lindsey above says, a source of good quality protein in every meal (5-6 times a day) is what will do the trick. There are carbs late in the day, which are better off being first thing in the morn and straight after workout. The other, there is an underlying emotional attachment to flavour and the emotions of eating. THIS is the very issue that hits 90% of people. The exercise and diet plan are fine and will sort themselves out over time, but the emotional attachment to the hyper flavour of processed food is what will cause the falling off the wagon.

    Maybe spend some time investigating how you work with/against your emotions without food as a comfort? It is the hardest part of the journey, for sure, and a very lonely path, more often than not. I can guanrantee that every step of the journey you make will lead to new paths to conquor. Just when you think you have it nailed, another block comes up to be put aside. I also bet my life that even Roxy, bless her, has something new to learn each and every day. This emotional eating will be the hardest to face and work on. Other forms of addiction can be much more easily put aside, but food? It’s a killer, but it can be done one step at a time.

    You may also find a real reaction to gluten and dairy. This can cause the digestive system to slow down and falter, just like an untuned, unserviced car. This will lead to your body holding on to nutrients it is finding hard to release from food. I know you like your cheese and fruit etc, but if it is harming you, it is kind of cruel to yourself to hold your body back from freedom. A very clean diet for a few months will give you an immediate reaction to anything that is harmful to you. I can tell in an hour if something is harmful to me. This has only been because my cruel, nasty trainer has me eat a bland, monotonous diet. I thank her because I now have hardly any depression, can move the world and have exceeded my own goals.

    I sincerely wish you every success, Vicki. It is clear you have a lot of support, even if it is virtual. You have taken a very brave step towards self empowerment and it is my wish that you keep moving forward, with the odd slip up to re-enforce why you are doing all this. Power to you, and power to you helping others where you have been.

  6. Kate December 30, 2012 / 7:01 pm

    I also agree with Philip – weight training always over and beyond the running, or any form of cardio. Incidental cardio by way of living will do the trick. Cardio, at high volumes or high intensity, will only burn off muscle if you do not keep the diet high in clean protein.

    As he also says, our advice is merely to provide pointers to keep you on your toes. YOU have to figure out whether it works for you. But there are some gems of wisdom that time has proven to be useful. Dig deep and discover your own gems. They lay there to be uncovered. Shine on, sister!

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