NIRERIN - Thanks for the suggestions... I think I'm going to have to look into hummus (I remember eating some that I really liked a few years ago, but I've never thought of it again after that...). I was already considering bumping up the amount of chicken at lunch, so that should be easy.
I think it might be time to actually start sampling "other" foods, to find a more complete menu!
If you are already having problems hitting the four basics, you need to start tweaking now. Switching to higher fat dairy at least for one of them will help. The thing that strikes me about your morning snack is that it is fairly useless. It is not really any calories and you're basically just eating salty water. Add nuts, cheese, crackers, granola, yogurt, hummus, beans, pita, anything is going to have more substance, with the possible exceptions of lettuce and celery. Heck add a serving of grains or beans and some other veggies and you could have a great cold salad. But you need to add something that is going to give you protein to that. Whatever size chicken you have at lunch, bump it up an ounce or two. It will get you more protein with little to no effort. Consider having your dinner in a wrap. Depending on if you wrap it in lavash, tortilla, or a commercial wrap you will add somewhere between 60 and 200 cals, no to ten grams of fat, and at least a gram and a half of protein and possibly around 7. Try to have nut butter or cheese with your fruits and something with a little protein like hummus with your veggies. Yogurt based dips or even plain beans will boost your protein.
11/30/12 11:15 P
Thank you all ... It's nice to know that there are some others out there that fall into the same type of routine eating... Great suggestions on the change up of fruits and such! It's nice to have the support for silly questions...
YOJULEZ - Great suggestions on some substitutions (especially with the eggs, I've literally never considered a different type of egg... silly, I know, but I've practically mastered an omelette, so I never thought to change it...) As for calories, my range is set between 1200 and 1550 in order to keep on track with the weight loss until I reach goal... Normally, I stick within the range.
NIRERIN - Currently, I'm only tracking the basics (Carb, Fat, Protein, Fiber)... I definitely need to improve my protein numbers and even my fats (they tend to be low, since I use skim milk and fat-free/low fat cheeses). I have to admit that I haven't considered the "maintenance" period and how that will effect my numbers... I will definitely have to keep that in mind when I reach goal and no longer want/need to lose...
If you like your staple meals, I'd suggest switching up your veggies and fruits for more variety with what's in season. Squash, kale, turnip greens, turnips, beets, broccoli, cauliflower, etc are all on right now...
how many nutrients are you tracking right now? having a variety of vitamins and minerals to look at besides your basic macros helps you see where that menu leaves you. also, is this the kind of menu that you can easily scale the calories up to maintenance [an extra ounce or two of chicken, perhaps some nut butter with some of the fruit, etc, whatever it takes to make up the deficit once you don't need it anymore]? because if this is how you like eating and it works for you and at the places it needs to be, there isn't anything wrong with that.
one thing to have in the back of your head might be a backup meal for each of your usual meals. like oatmeal and dried fruit as a backup breakfast or a grain stuffed pepper or zucchini for dinner. so you have an idea of what might be about the same calories and meet the same needs if your first choice suddenly doesn't sound so great anymore.
Edited by: NIRERIN at: 11/30/2012 (17:35)
11/30/12 3:03 P
Hey there. I also eat pretty much the exact same thing for breakfast, snack, lunch, snack every day. Dinner is my only variation because my family wouldn't be happy eating the same stuff night after night. It works for me, I feel healthy and satisfied, and I like being on autopilot with my food choices because I don't have to put too much thought into it day after day. Whatever works for you is what you should do- just make sure you are getting your fruits / veggies/ healthy fats, etc in there.
11/30/12 2:59 P
I am a creature of habit and eat the same things all the time. Other things are what keeps me from losing weight.
I believe the person that originally coined that phrase was not talking about food.
Edited by: MANDIETERRIER1 at: 11/30/2012 (15:01)
Fitness Minutes: (120)
11/30/12 1:11 P
I eat the same exact "breakfast" and "snack" every weekday, and have for the past 6 months. Lunch is almost always leftovers from dinner the night before, except for the occasional times I don't have leftovers or I choose to eat out. Dinner is where I get my variation. In fact I rarely make the same dinner twice, and if I do use a repeat recipe, it's one I haven't made for months. I do not cook ahead though, I have the time to spend an hour after work cooking dinner, so I know that's not an option for everyone.
The only potential pitfalls of routine eating is that if you all of a sudden get tired of eating it, it might lead to binging on something else. But if all you have in your house is the stuff to make your routine meals, then that's not as much of a problem.
For tweaking, what about doing things like tweaking the types of fruits? Like, you for breakfast you could use blueberries or raspberries instead of the banana. For your snack, do baby carrots or celery or zucchini or red bell pepper strips instead of cucumber, and/or use a different dressing or hummus. For lunch, maybe do a different protein, like fish or a pork chop, or do different preparations for your chicken (like season it differently). You could do a different veggie (like broccoli or cauliflower) and a different fruit there too. For your omelette, you could try out different mix-ins, or instead of an omelette, make scrambled eggs, or you could do a sweet potato hash with an egg on top.
I will ask though, how many calories do you eat per day?
Its sort of depends on your body. Have you lost weight eating the way you have? I always find that I get bored with foods if I eat them all week. But that doesn't count towards breakfast. I could eat raisin bran all day every day. You can always switch things up and stay within your goals. Figure out what you like and just go with it. If you're happy, why change things?
11/30/12 12:54 P
First off, I'm very routine, in everything that I do... In order to prep my meals for the week, I tend to prepare the same food all week. I'm beginning to think that my routine my be missing something (nutritionally speaking), or that routine can harm my long term weight goals. Note that I've always been routine about certain meals, so this is not new, nor should it be considered a phase that I will end when I reach my goal (which makes a person unable to maintain their loss)...
Example: Breakfast: Cheerios/Milk/Banana Snack: Cucumber & Light Dressing Lunch: Chicken/Cheese/Brussel Sprouts/Apple Snack: Granola Bar (fiber bar) Dinner: Spinach & Onion Egg White Omelet/Salsa/Carrots/Grapes Snack: Banana Apple Oatmeal Cookies/Milk
A) Does anyone else have experience with menu planning for the "creature of habit" person? B) Does anyone have a suggestion for something to tweak, if this menu were to continue? C) Any thoughts on the potential pitfalls of routine eating?
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