Here's my typical workday food diary. I eat MUCH differently when I'm at home all day - lots of grazing and many different foods. Days at work have basically the same nutrition:
Breakfast: Vanilla Greek Yogurt (I like Chobani) with granola or cereal (I like Kashi Heart To Heart) and banana mixed in. Coffee with Splenda and tea after first cup of coffee.
Snack #1: Clif, Luna, or Lara bar.
Lunch: Big bowl of soup or big salad with veggie burger or chicken on top.
Snack #2: Half of a medium apple, sliced, with a Laughing Cow light wedge and 2-3 oz of reduced-sodium deli chicken.
Dinner: Anything easy. Leftovers, Tilapia or chicken with veggies and grain, or microwave meal. Anything that fits into my calorie budget is okay.
Fitness Minutes: (27,176)
416 1/9/11 6:13 P
Breakfast - a 100 calorie whole grain bagel with 2 tbsp of natural peanut butter and a banana
Lunch - a whole grain pita with chicken breast, hummus and spinach; a salad of spinach, carrot, bell pepper, pumpkin seeds and low fat italian dressing
Supper - haven't eaten it yet but I know what it will be, so I've planned the servings
I will have 1 whole grain tortilla, 1/4 cup of lean ground beef cooked with homemade taco seasoning, 15 g of cheddar, 2 tbsp of low fat yogurt, unlimited salsa and veggies
Snacks - a vitatop muffin top (100 cal), a homemade banana oatmeal muffin
Edited by: TURQUOISELILY at: 1/9/2011 (18:14)
1/9/11 5:57 P
Breakfast: Baguette spread with goat cheese and creamed honey
Lunch: big bowl of homemade chili
Dinner: vegetable soup with a large side of green beans
Snack: 4 mini toblerones
1/9/11 5:54 P
This is my menu for today
B: Frittata w/feta and parmesan cheeses, spinach, shallots, garlic and roasted peppers
L: Leftovers from dinner: Parmesan Tilapia (Adapted from Sparkrecipes), 2 c. cooked cabbage
Snack: One serving Trail Mix (nuts, dried fruit, seeds)
D: Chicken Breast Stuffed with Spinach and Feta, Steamed broccoli, 1/2 baked sweet potato w/butter
1/9/11 3:58 P
I eat a lot. So posting it here would be difficult, but you can check out my food tracker if you'd like to.
Here I copied a day from my blog: B-fast: 2 eggs scrambled with cream cheese, baby carrots coffee: too much, with about 2 tbsp heavy cream lunch: pork chop, butternut squash with butter snack: 5 almonds, 7 walnut halves, 2 squares dark chocolate dinner: pork chop (marinated in coconut milk and Indian spices), broccoli, sweet potato oven fries, 1 bite of a steak finger and about 1/4 of a chicken strip snack: blueberries, blackberries, raspberries with vanilla, 2 tbsp cream and pumpkin pie spice drinks: green tea iced tea (no sugar), hot green tea with coconut milk and lots of water
Fitness Minutes: (2,442)
45 1/9/11 3:27 P
It might sound boring as all hell but when I lost 30 lbs. last year in a couple of months my menu looked like this.
Breakfast. Cup of Apple jacks or honey nut cheerios and milk. 3hrs after...... Meal 2. 1 pack of Oatmeal with water. med banana , hard boiled egg. 3hrs after....... Meal 3. Some sort of low cal. salad (example grilled chicken or carrots and celery sticks) you gotta have some protein if you have the sticks too. ie. peanut butter. 3hrs after..... Meal 4. Cup light popcorn or sm. piece of candy or chocolate. (this met my junkfood cravings) 3 hrs. later............ Meal 5. DINNER THIS meal was usually a surprise because my wife cooked sometimes and I cooked sometimes. But whatever it was just don't add sauces and butter or oils and keep to good portions. Meal 6. A sm. dessert. This usually was like a skinny cow ice cream. or a piece of fruit. or a smoothie from yoplait.
Fitness Minutes: (179,010)
15,164 1/9/11 1:47 P
Your more then welcome to take a look at my tracker (its publicly posted) only issue is I don't post everything to it that I eat (at least naught right away, it can take a day or two for everything to get added at times).
I don't have a set meal deal ... what I tend to do is eat as I will but lunch for me most of the time tends to be my biggest meal of the day (not always but most of the time) which dinner being one of the smallest meals of the day for me (again not always but its common) and breakfast well it might or might not be as large as lunch depending on the day, but it tends to be close cal wise.
I try to keep under a total 45 grams of carbs per meal, not always but I do aim for it. Snacks are around 15 to 25 grams average depending on the type of snack if its pop then well that snack tends to last all day so its spread though out the day itself. So yes I do drink regular pop and it fits into my plan just fine as a diabetic.
I also have a full listing for the past couple of years posted to my blog under Food Journal that you are more then welcome to review (its got 126 food log entries so it gives a small insight into my daily deal for the good and not so good).
breakfast meals for me are; Oatmeal with raisins, peanuts, sugar free pancake syrup or 1 cup special k with peanuts, and a sliced banana. Lunch; carrot sticks, 1/2 sandwitch with cheese, turkey lunch meat. and strawberries. Supper: chicken thight, 1/2 corn and 1/2 cup homemade coleslaw.
Fitness Minutes: (22,545)
1/9/11 6:26 A
So im trying to get back into the swing of things, eating right, exercising consistently etc and it seems like i have hit a blank page with regards to making up meals and planning my food for the week ahead. So i thought it would serve as a good reminder if everyone posted a sample of a typical days food intake including meals snacks etc. That way we can share some food ideas.
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