I think Becky Hand gave you all the choices you need. You need to make protein a priority though. The last 2 days, you have to be close to range. I was a bit confused as you went from 1962 calories to 1339. You have your ranges though, so YOU know what your range for protein is.
I eat low carb, and because this is my main focus, I plan my carbs first. So I will add green beans, and peas, or kidney beans onto my menu first, and then I add protein and fat, which is easy, since I love meat. I start with the carbs though, so I have the right amount, and as evenly spaced as I can. You need to start with protein the same way. That way, if you have 10 carb/fat things you want for the day, you may find out after adding 8 of them, that you are out of calories, and can't have them. Then you have to make a decision of cutting some fat or carbs. If you don't have the protein on the tracker, at that point, you might cut a protein, in favor of the carbs, or fat that you really want to eat. You still can cut a protein, but this helps me when it comes to carbs. I know I am at my minimum carbs, and if I hit my calories when planning, I cut a fat or protein. If you have carbs and fat on your tracker, it is a LOT less likely that you will cut one of those ingredients to add a protein, since you aren't that fond of them. So you want to deal with them beforehand, and separately, and think of them as done. That way, in your mind the option of eliminating an ingredient, is between fat and carbs.
I would cut out all of my carbs to eat another 8 ozs. of chicken, but doing this first helps me out a lot.
Also you need to find out ways to eat your protein that you like, or don't dominate a dish. Yogurt, or cottage cheese with some fruit, or meat and veggies stir fries might be more palatable than green beans and a 4 oz hunk of fish by itself. No reason why you can't have 4 ozs of chicken cut into tiny chunks and cooked up with a bit of olive oil, and 3-4 cups of vegetables. Have a little bit at a time, and you will be surprised at how it adds up over the day, without being the centerpiece for one dish. a chili with ground turkey/beef, or a stew with some beef/lamb would work also. 3-4 ozs of meat can be a minor part of a main dish.
With beans, cheese, yogurt,peanut butter, and eggs, you might not need to eat that much meat at all, but you have to sayif you need 60 ozs of protein, that you will eat 20 per meals, and make sure you get that, and then add in the rest.
Russell - current BMI 31.4
197 - bmi-30
164 - bmi-25
| current weight: 193.6