I don't use SP meal plans either. I don't like them, and as I live in NZ a lot of fruit/veges are out of season here, IF we have heard of them or can even get them. I prefer to have total control over my intake taking into accounts my likes/dislikes, allergies and what I fancy at any given time. I work the calories/fat/protein/fibre around that.
I keep a spreadsheet of my daily calorie intake. The spreadsheet also has columns for things like weight (when I weigh at my Medical Centre), calories, exercise (in 2x columns - one for walks and the other for other types of exercise.) There is also a general comments column for things like if I had eaten out, or was extremely tired, etc. That can help identify problem areas too. Anyway, where it comes to the calories, I have averaged the calorie column on a fairly regular basis, so I was easily able to identify what calories put me in weight-loss, what ones put me in gain, and then what put me in maintenance. I have been maintaining for a very long time now, over 2 years. I still weigh all my food, I still enter it into the Nutrition Tracker daily, and I still average my calories to ensure I stay where I wanted to be.
Below is a link to the Mayo Clinic Heart Healthy Recipes - I suggest that where possible, bulk cook, containerize into single serves, and then freeze for use later when you are short of time. I do this all the time, and believe me, it save TONS of time in the cooking, and there is a lot less washing up, and on top of that, you save power/gas because it is the one lot of energy to cook it. I have a variety of these meals in the freezer. They are even good to grab one before you leave, and zap it in the microwave for lunch, when you are short on time. Soups, Casseroles and home-made pizza are GREAT for this.www.mayoclinic.com/health/heart-healthy-re
| current weight: 151.0