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: (20,375)
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.
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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