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SOURDOUGHGIRL Posts: 1,929
10/5/08 10:50 A

On my low days, I always cover my protein first. Breakfast, I used a whey protein shake with 1/2 a banana and 1 tablespoon of ground flax. For lunch, I use low calorie protein i.e. egg whites, tuna, shrimps, and of course chicken or turkey breast. Then I pile a lot (I mean A LOT because these are "free" food) of vegetables i.e. lettuce, spinach, cucumbers, tomatoes, jicama, etc etc to load my plate. To make my salad more tasty, I use 1/4 cup of 1% fat cottage cheese (more protein) with 1 tablespoon of balsamic vinegar. Dinner I make a hot veggie plate using summer squash, yam (sweet potatoes), cucumbers, broccoli (or cauliflower), eggplants etc etc. Sauté selected veggies with 1 teaspoon of olive oil, sprinkle some curry powder to give it a kick, a little salt and pepper to taste, then I used 4 - 5 egg whites to coat the veggies (like an omelette). You can add a little bit of canned tuna to add more protein to your meal. Top with a couple tablespoons of low sodium salsa and viola, a hot tasty veggie plate with good sauce of protein. For snacks, I use low fat cottage cheese with a little bit of peanut butter (it sounds weird but they do go well together) or 1/2 a banana with 1/2 tablespoon of peanut butter. I can keep my daily caloric intakes under 1,300 calories eating this way.

STEPHANIESMOM1 Posts: 232
10/5/08 10:47 A

Here is my sample...

Breakfast - 1 cup Kashi go Lean crunch (190 cal)
1 cup skim milk (86 cal)

Mid Morn snack - 100 calorie yogurt (100 cal)

Lunch - Hillshire Farm deli turkey - 6 slices ( 60 calories ) lettuce , tomato and pickles (10 calories)
low cal whole wheat bread (90 cal for 2 slices)

Mid day snack - fruit (150 cal worth) banana, apple, orange, grapes whatever you like

Pre dinner snack - 100 cal bag of microwave popcorn (100 cal)

Dinner - 12 shrimp (76 cal) saute in garlic and light olive oil (125 cal)served over 1 cup of whole wheat spaghetti (174 ca) salad with lettuce, tomato, cucumber and fat free dressing (30 calories)

After dinner snack - carrots/celery/green pepper sliced and fat free ranch for dipping (50 cal)

Total for the day = 1300 calories !

I only drink water...someone once told me to NEVER drink my calories !


Good Luck !!

Edited by: STEPHANIESMOM1 at: 10/5/2008 (10:46)
ANNIEBNANNIE SparkPoints: (16,126)
Fitness Minutes: (7,033)
Posts: 861
10/5/08 10:20 A

I mix it up a bit, eating upper end one day and lower end the next. Usually, if I run that day, I'll eat upper end of my range. My range is 1200-1550 per day.
One thing that stays constant is my breakfast. I LOVE oatmeal, and eat it 6-7 days a week. I make mine with apple and cinnamon and pecans, and it is quite filling (I never need a snack to hold me over to lunch when I eat oatmeal).
Lunch is usually a WW meal...I love the rice nad beans one (310 cal) and a salad. On the days I run (usually after lunch), I eat 100gm of Source yogurt with a berry mix. After my run, 'll have a piece of fruit and water.
Dinner is usually a smaller portion of what I've cooked for my family...or sometimes a large salad with baked chicken or grilled beef on top.

"But I have promises to keep,

And miles to go before I sleep,

And miles to go before I sleep"



Robert Frost


START A STREAK...You have everthing to lose and nothing to gain!

Ticker below is current with the new scale I bought August 16/08.
JANESMISSION Posts: 2,030
10/5/08 9:49 A

I don't have a specific meal plan because I eat lots of different things each day and like a bit of variety, but my nutrition logs are public and I typically eat 1200-1300 calories a day. Not everyday is perfect, but most days I am within all my key nutrient ranges. Feel free to look at it for ideas.

Jane
SKINNYDINNY Posts: 293
10/5/08 9:46 A

Anyone else?

If you don't like something change it; if you can't change it, change the way you think about it. ~Mary Engelbreit

longhairsecrets.com
KAYLA200 Posts: 956
10/4/08 9:04 P

Slice of whole wheat toast with 1 tsp of peanut butter for breakfast and half a glass of 1 percent milk. (174 calories)

Medium apple for a snack (90 calories)

Salad with light dressing. Whole wheat pita stuffed with vegetables and chicken breast for lunch. (370 calories)

Strawberries and blueberries for a snack. Half a cup of each. (95 calories)

Potato wedges, burger with mustard and pickles for dinner. (520 calories)

Light yogourt. (35 calories)

Total: 1284

CLIMBERCHICK14 Posts: 11,246
10/4/08 8:58 P

Breakfast:
~2 Egg whites
~1/4 of a single slice of fat free American cheese
~1 Thomas' light whole grain English muffin
~1/2 cup strawberries

Lunch:
~3 ounces skinless, boneless white meat chicken breast
~1 tbsp ketchup
~Salad (spring mix, mushrooms, grape tomatoes, cucumbers, red peppers) w/ balsamic vinegar & pepper
~1 small apple

Dinner:
~1 tbsp hummus
~2 small pitas
~5 carrot sticks
~5 celery stalks
~1 small pear

Snacks:
~1 small apple, pear or 1/2 cup grapes, strawberries
~1 packet quaker's original oatmeal w/ ground cinnamon & 1 packet sweet & low

"Perfer et obdura; dolor hic tibi proderit olim."
(Be patient and tough; someday this pain will be useful to you.)

Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle
SKINNYDINNY Posts: 293
10/4/08 8:52 P

Sometimes on my low cal days I have a hard time figuring out what to eat - with that little calories it can be a challenge to eat things that will keep you satisfied and give you enough of each nutrient but not go over.

So anyone want to share their best 1200-1300 calorie day meal plan??

If you don't like something change it; if you can't change it, change the way you think about it. ~Mary Engelbreit

longhairsecrets.com
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