I eat every 2-4 hours and figuring out how much of anything to eat is like a math problem. Once you get a routine going, you'll start to learn what combo of foods is most filling (usually a protein with a complex carb/fiber) and then it will be a matter of tweaking your meals to get in the proper amount of calories, such as adding more nuts or having less nuts. You'll have to play with your meals/snacks. If you want a suggestion, here is my day today (about 1650 cals):
BFAST (7am) Prunes Vanilla yogurt w/ peanut butter stirred in English muffin w/ egg whites and ff cream cheese (sandwich)
A.M. SNACK (10:30am-ish) Red bell pepper slices w/ 1 tbsp homemade ff sour cream dill dip Edamame
LUNCH (1:00pm-ish) Romaine salad w/ cod, hardboiled egg, ritz hint of salt crackers, unsalted sunflower hearts, reheated frozen mixed veggies, & 1% rf cottage cheese as the dressing.
P.M. SNACK (4:00pm-ish) Fage 0% yogurt w/ peanut butter stirred in and slivered almonds
DINNER (5:30 or 6:00pm-ish) 96% lean ground beef (3oz) with Manwich in 2 whole grain taco shells Cookies
Yes, cookies. They fit in my calories! By dinnertime, I'm not starving anyway, so I couldn't overeat........so long as I mentally remember this!!
Edited by: LUCKINLOVE at: 1/29/2013 (11:59)
Fitness Minutes: (19,840)
1/29/13 11:40 A
I try to keep my meals between 300 to 450 calories and my snacks at 200 calories, but that is just an estimate. I do 3 meals a day and 2 to 3 snacks. If I know I am going to have a high calorie lunch or dinner I remove a snack or make sure I drop the calorie count on it way down. I usually log everything the night before so I have my lunch and daily snacks all lined up to take to work and dinner planned. Once I do this I do not think about food all day because it has been planned and it is in motion. It seems to be working really well. I look forward to sitting down in the evenings and planning my next day. I usually do it while having my last 2 cups of water or a small evening snack or treat such as a sliced banana with cinnamon and honey or a cup of sherbert.
I keep my intake to 200-300 c alories every 2-3 hours or so. I find myself eating more frequently mid morning to mid afternoon. then I slow down around evening. For me an exaple would be
8am greek yogurt with fruit and a cup of herbal tea.
10-11am 1/2 a sandwich like turkey lettuce tomato cucbumber onion swiss on whole wheat. water
1pm stir fry with brown rice again 200-300 so about 1/2 cup brown rice and a good amount of stir fry because mine is mostly veggies. Thinly sliced chicken or beef or cubes of tofu for flavor.
3-4pm a luna bar
around 7:30 I have dinner. mostly 2 corn torillas with whatever meat and salsa I have for dinner that night.
and most of the time I have a huge deficit so If I need a treat or am more hungry during the day I can add meals if needed but over the course of almost a month now I have not needed to do that very often. . And a big benefit is my stomach can no longer hold very much food anyway. So when I want a higher calorie food I automatically eat less of it because I cant hold much food now.
hope it helps.
it takes courage to push yourself to places you have never ben before
to test your limits
to brake through barriers
and the day came when the risk it took to remian tight inside the bud was more painful than the risk it took to blossom - Anais Nin
Fitness Minutes: (0)
1/28/13 7:34 P
For those of you who follow this plan, what kind of food do you eat and how much? I don't quite what to go by on "small" Thanks!
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