My Meal Plans

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:

WEEK 1

Breakfasts:

Apple Cider Smoothie
The Works Granola
Cranberry and Orange Smoothie

Lunches:

Power Meatloaf
Kale, pomegranate, date & fennel salad

Dinners:

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.

 

2005 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.

Breakfast Snack Lunch Dinner Snack Alternative Snacks
1 cup of oatmeal with a mini box of raisins, brown sugar, cinnamon and vanilla fruit Salad from Trader Joe’s Healthy Choice Microwave meal Chobani Greek yogurt Maybe 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 1 1 cup egg whites, 2T   salsa, 1/2 cup oatmeal, 1/4 cup blueberries 309 calories
Meal 2 4 oz chicken,  1 cup yam, 1 cup   broccoli 309 calories
Meal 3 Trutein cinnabun protein shake 120 calories
Meal 4 4 oz tilapia, 3 small red potato (4 oz, 113.3 grams), 1 cup green beans 235 calories
Meal 5 6 oz. salmon, 1 cup green   beans 278 calories
Meal 6 6 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

Breakfast Pre workout Post Workout Snack 1 Lunch Snack 2 Dinner
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 calories ½ cup Granola250 calories 2 Spinach turkey burgerBlue cheeseVegetable646 calories Chobani   greek yogurt with fruit140 calories Tomato 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 calories ¼ cup Trail mix180 calories  Roasted   chicken and vegetables381 calories 1   large sweet potato with 1 tablespoon of Justin’s almond butter232   calories Stuffed   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 calories Mixed   fruit cup186 calories Shrimp   gazpacho salad353   calories 1   large sweet potato with 1 tablespoon of Justin’s almond butter232   calories Chicken   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   calories MultivitaminDigestive EnzymesFish Oil, Omega 3ECA stackCrystal light

 25 calories

Protein Powder with water120 calories ¼   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   calories Chobani   greek yogurt with fruit140 calories 6   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

Ingredients:

– 4 bell peppers
– 1/2 tablespoon olive oil
– 1 pound lean grassfed 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

Directions:

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. Sunday Weigh In « Fat To Figure Girl August 12, 2012 at 2:42 pm Reply

    […] My Meal Plans […]

  2. Naz August 20, 2012 at 10:36 pm Reply

    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 at 11:31 pm Reply

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

  3. Rochelle August 23, 2012 at 12:53 am Reply

    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).

  4. Lindsey August 26, 2012 at 9:23 pm Reply

    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 🙂

  5. philip September 12, 2012 at 1:21 pm Reply

    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
    Philip
    p.s I will also recommend http://www.roglawfitness.com/ and jcdfitness.com 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 at 8:38 pm Reply

      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 at 12:50 pm

        hahaha..scared to put your head under water??what’s up with that?..lol..my 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 at 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 http://leanbodiesconsulting.com/ . 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.

  6. Kate December 30, 2012 at 6:57 pm Reply

    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.

  7. Kate December 30, 2012 at 7:01 pm Reply

    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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