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RAYLINSTEPHENS
250,000-299,999 SparkPoints 253,761
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A typical Meal Plan for me.

Tuesday, July 07, 2009

Today I was asked what my typical day's food plan is like and what I do for exercise. So I thought, maybe this will help others too.

Breakfast:
10 Bing cherries
6 oz. Peaches
1 Cup Cantaloupe
6 oz. Strawberries
1 Cup Cottage Cheese 1%
4 oz. Dannon Light & Fit
442 calories

Lunch:
Marinated Salmon
9 Shrimp
1.25 pounds fresh cucumbers (munched throughout the day)
dessert:
2 Tbl Cool Whip
1/2 Cup Cherry Vanilla ice cream
1/2 Cup Cheerios
628 calories

Dinner:
2.67 oz. Lean Ground Beef
1.34 oz. Breakfast Sausage
1-1/2 Cup Mixed Vegetables
1 oz. Vermicelli
6 oz fresh Tomato
489 calories

Dessert/Supper:
14 cherries
2 strawberries
2 Cup Cantaloupe
200 calories

Finished my day at 1809 Calories, 245 Carbs, 45 Fat, 122 Protein, 1872 Sodium

I try to eat my fruits in the morning with cottage cheese and yogurt. 3-4 oz of fruit equals a portion and the number of portions is up to you. A large apple can be 2-4 portions.

Lunch is protein with veggies. When I was trying to lose the bulk of my weight I also limited the amount of protein to the minimums. Now I am trying to max it out.

Dinner can be cereal with ice cream, added nuts if I still need fats. Or like today, I chose protein and veggies again.

For exercise I walk daily with my neighbor and we are now averaging 5.5 miles every morning, 311 calories burned on average. I try to do some Strength Training 3X week. And I am still using my Walk Away The Pounds videos!

This is pretty much what I have followed for the past 15.5 months with great success. When I was into more weight loss I kept my calories around 1550 and burned about 700 calories on the average day.

I hope this will help someone with their own program.
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Member Comments About This Blog Post
  • v SOPHIADARE
    Great plan!

    Great mix of "tastes good" indulgences that people would think they couldn't have with "tastes good" indulgences that are good for you!
    2610 days ago
  • v GRALLEN
    Glad you posted. It's neat to 'see' into someone else's routine. I still want to get a WATP video but haven't gotten around to it. I'd like to rent it from the library first then maybe buy it. We'll see.
    2611 days ago
  • v PALESEPT
    MMMMMmmmmm... cherries!!! My personal favorite! I have them with either cottage cheese or yogurt. How do you buy your cherries? I buy them frozen and then microwave them for a couple of seconds. My other favorite is blueberries. I'm a fruity girl! heehee emoticon

    Pale
    2611 days ago
  • v GYPSYHEART1
    Thanks again, Linda for sharing this meal plan. It's simple, easy, healthy, and most of all affordable. You are the best, my friend. I can do this! I also get by with a little help from my friends...

    emoticon emoticon

    Pam
    2611 days ago
  • v MELTEAGUE
    Sounds yummy ! I am drooling!
    Have you tried Frozen yoghurt? there are some really delicious ones out there???

    Nicley done, it is not always easy to fit it all in in a day ...good job!
    2611 days ago
  • v ONMYWAYTOGOAL
    Wowie! Very healthy eating...that's so awesome! I'm a little nervous about carbs. For me......I couldn't loose and enjoy as many carbs as you do even though I LOVE fruit. So, I load up on the veggies instead. You are emoticon !!!

    Hugs, Laurie
    2611 days ago
  • v MEADSBAY
    I want to be just like you, Sparky! emoticon
    Thanks for sharing, Linda.
    It's good for us to learn about all the different right ways to do things there are.
    elizabeth
    emoticon
    2611 days ago
  • v DEBIPOGUE
    I'm not up to that calorie intake yet ( not exercising that much though either) but this was very helpful and it certainly HAS worked for you. Thanks again.
    Blessings,
    Debi emoticon
    2612 days ago
  • v MARTY19
    WOW. I am impressed! I'm not sure I could eat all that food but your balance of nutrients is incredible.

    Marty
    2612 days ago
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