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:

https://www.eatingwell.com/article/7902516/vegan-meal-plan-for-beginners/

2021

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:

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.

 

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.

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
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CLEAN EATING: Stuffed Peppers
Makes 4 servings

Ingredients:

– 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

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.