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Discussion Starter · #1 ·
i need to get healthy and i'd like to lose a few pounds.<br><br>
i made this meal plan for tommorow and it seems good to me, yet it is only 970 calories total. but really, it seems like plenty of food.<br><br><br><br>
so please offer up your critique!<br><br><br><br>
b-3 egg whites, toast with jelly, glass of orange juice<br><br>
s-granola bar<br><br>
l- bagel with nonfat cream cheese, carrots, light yogurt<br><br>
s-cottage cheese, 2 rice cakes<br><br>
d-2 veggie dogs, 2 slices of light bread, ketchup<br><br>
s-hot chocolate.<br><br><br><br>
i know i won't be hungry eating this..so does it matter that the calories are on the low side? also, give suggestions on any part of it. thanks! <img alt="" class="inlineimg" src="/images/smilies/broccoli.gif" style="border:0px solid;" title=":bobo:">
 

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I think it sounds pretty good but ya need more fruits and veggies! I think ur kind of relying on dairy and grains a little to much, maybe exchange one of your snacks for a piece of fruit or veggies or even a handful of nuts, that way u kno for sure ur eating all of the food groups! I hope this helps u and doen't confuse u, i am still trying to figure out healthy meals also!!
 

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I agree - it sounds a little light on the veggies. Adding veggies would fill out a meal and add nutrients and calories, but not add fat. 970 calories is too low for daily intake - for example at 5'8 and ~130ish pounds, I need ~1300 calories just for my body to function, plus additional calories for energy. If you plan meals that are more filling, like veggie dogs and steamed veggies on the side, the meal is more satisfying and keeps you feeling full longer. If you cut your calorie intake too low, you might end up feeling hungry and be more likely to snack on unhealthy stuff.
 

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Excellent you are trying to eat better!<br><br>
IMHO:<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">b-3 egg whites,</div>
</div>
<br>
just eww<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">toast</div>
</div>
<br>
processed food
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">with jelly,</div>
</div>
<br>
processed food with high sugar
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">glass of orange juice</div>
</div>
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This is good<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">s-granola bar</div>
</div>
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OK if whole food ingedients, homemade is best<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">l- bagel</div>
</div>
<br>
processed food
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">with nonfat cream cheese,</div>
</div>
<br>
processed food, cholestrol
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">carrots,</div>
</div>
<br>
excellent
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">light yogurt</div>
</div>
<br>
processed food, sugar & cholestrol<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">s-cottage cheese</div>
</div>
<br>
cholestrol
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">2 rice cakes</div>
</div>
<br>
processed food<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">d-2 veggie dogs,</div>
</div>
<br>
very processed food
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">2 slices of light bread,</div>
</div>
<br>
processed food
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">ketchup</div>
</div>
<br>
high sodium<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">s-hot chocolate.</div>
</div>
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high sugar<br><br><br><br>
Don't let your calories get too low or it will take much longer to reach your results and you'll have problems with your energy level. I would suggest fruit or a green smoothie for breakfast. More fruit for AM snack. Huge salad or other mixed veggie dish for lunch. Carrot or other veggie sticks for snack. A bean dish for dinner with a dark green leafy or dark yellow or orange veggie side. Nuts for PM snack. Water, juice,decaf green tea, and other herbal teas for drinks.<br><br><br><br>
However, you go about it, I wish you the best of luck in reaching the results you want. <img alt="" class="inlineimg" src="/images/smilies/rockon.gif" style="border:0px solid;" title=":rockon:">
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Koalaborg</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I agree - it sounds a little light on the veggies. Adding veggies would fill out a meal and add nutrients and calories, but not add fat. 970 calories is too low for daily intake - for example at 5'8 and ~130ish pounds, I need ~1300 calories just for my body to function, plus additional calories for energy. If you plan meals that are more filling, like veggie dogs and steamed veggies on the side, the meal is more satisfying and keeps you feeling full longer. If you cut your calorie intake too low, you might end up feeling hungry and be more likely to snack on unhealthy stuff.</div>
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<br>
And I agree on the calories. If you don't have enough you risk defiencies and the body feels starved and tries to save energy, which makes it even harder to loose weight and also you'll gain rapidely when you start eating normal.<br><br>
And: counting calories isn't a good way to loose weight.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">And: counting calories isn't a good way to loose weight.</div>
</div>
<br><br><br>
Ahhhhh!! This is all so confusing. Why can't I just automatically eat normal?<br><br><br><br>
I don't want to steal the thread, but I think this ties in, so how is a good way to approach weight loss and healthy eating. I know I'm not getting all of my veggies yet and that is a big part. I'm learning how to incorporate them more.<br><br><br><br>
Are corn and green beans bad?
 

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Okay I don't mean bad. I mean are they good choices for veggies because they're some of the only ones my husband will eat. Oh, and spinach.
 

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i have to agree with Sea Siren. that plan is not really healthy at all.<br><br><br><br>
some better choices:<br><br><br><br>
oatmeal made with soymilk (complete protein!) with dried fruit and chopped apple<br><br><br><br>
snack: orange slices and a small handful almonds<br><br><br><br>
lunch: whole grain bread with hummus, sliced tomato and cucumbers , carrot sticks<br><br><br><br>
snack: fruit<br><br><br><br>
dinner : large dinner salad(add some cooked quinoa for carbs) or whole wheat pasta and sauce, spinach and side salad. top the pasta with toasted sunflower seeds or pine nuts.
 

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Just like peachie I am trying to eat healthy to lose some pesky pounds.<br><br>
I've always been under the impression that bagels are bad.In Supersize me it was mentioned that a bagel has 4 to 5 servings of bread. So that might not help with weight loss.<br><br><br><br>
I like the suggestion that purrpelle gave and it's quite similar to my eating habits. Is it better to have pasta and salad for lunch and the hummus sandwich,carrot sticks for dinner? Some have said bigger lunches but light dinner. What's do you guys think?<br><br><br><br>
As for a healthy meal...I've been making this pasta dish and would like to know if it's healthy or too calorie dense?I tried adding some cucumbers once but it was too mushy.Never again.hehe.<br><br><br><br>
2 tbsp extra virgin olive oil<br><br>
8 to 10 cloves of garlic minced<br><br>
6 to 8 mushrooms<br><br>
lots of fresh basil<br><br>
1 tomato<br><br>
3 to 4 black olives minced<br><br><br><br>
I just cook everything together.I don't eat this entirely in one seating.This usually last me 4 meals with 4 cups of pasta.I know I'm weird but I dislike pasta smothered in sauces. I also have a big salad with basil vinegrette that I make myself.
 

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i used to have a big lunch when i had afternoons off- now if i do that i get tired at work so i eat a lighter lunch and a bigger dinner. though for me, breakfast is my highest calorie meal.<br><br>
it's all calories in, calories out anyway. doesn't matter. sometimes i eat dinner at 10 pm.
 

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I was never a breakfast person but had to cause of my new working hours. I am easing into it better than expected.<br><br><br><br>
Eating dinner at 10pm? Wow that's really late.I'll be so hungry by then.<br><br><br><br>
Agreed to the calories in calories out thing.
 

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well, I eat breakfast at 7, then "lunch' at 11 before my night shift, the "dinner" (a light meal during work) at 5. then I eat when i get home at 9:30-10 pm.
 

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Discussion Starter · #13 ·
being healthy is so complicated. it stresses me out. i'm fifteen i'm just going to continue eating like a normal teen. today i had pizza for lunch-whatever. if the meal plan i came up with isn't good enough, i definitely am not cut out for this.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>peachie</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
being healthy is so complicated. it stresses me out. i'm fifteen i'm just going to continue eating like a normal teen. today i had pizza for lunch-whatever. if the meal plan i came up with isn't good enough, i definitely am not cut out for this.</div>
</div>
<br>
Oh, not really too hard at all <img alt="" class="inlineimg" src="/images/smilies/hug.gif" style="border:0px solid;" title=":hug:">. Stick with food that isn't processed or processed very little. The entire produce department is your friend and you can create so many yummy dishes with them or eat the fruits and veggies just how they are!<br><br><br><br>
Eat a variety and eat often (small meals).<br><br><br><br>
I am speaking at the local University next week on Vegan Fitness and in the middle of finishing a website designed with someone like you in mind. It will have free meal plans, reminders, etc. If you are interested PM me with your contact e-mail info and I'll let you know as soon as it's up and running. The goal is to eat and live healthy, everything else will fall right into place. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>peachie</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
i need to get healthy and i'd like to lose a few pounds.<br><br>
i made this meal plan for tommorow and it seems good to me, yet it is only 970 calories total. but really, it seems like plenty of food.<br><br><br><br>
so please offer up your critique!<br><br><br><br>
b-3 egg whites, toast with jelly, glass of orange juice<br><br>
s-granola bar<br><br>
l- bagel with nonfat cream cheese, carrots, light yogurt<br><br>
s-cottage cheese, 2 rice cakes<br><br>
d-2 veggie dogs, 2 slices of light bread, ketchup<br><br>
s-hot chocolate.<br><br><br><br>
i know i won't be hungry eating this..so does it matter that the calories are on the low side? also, give suggestions on any part of it. thanks! <img alt="" class="inlineimg" src="/images/smilies/broccoli.gif" style="border:0px solid;" title=":bobo:"></div>
</div>
<br><br><br>
Breakfast<br><br><br><br>
the egg whites are fine<br><br>
first of all,<br><br>
Toast-If you must have toast, make sure your toast is 100% whole grain. You have to actually check the ingredients because the majority of things that say wheat are actually mixed wheat flour and white flour with some food coloring thrown in. Jam is incredibly high in sugar, so i still wouldn't reccommend toast as a daily thing.<br><br><br><br>
Orange Juice- I'd avoid fruit juices all together.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>peachie</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
i need to get healthy and i'd like to lose a few pounds.<br><br>
i made this meal plan for tommorow and it seems good to me, yet it is only 970 calories total. but really, it seems like plenty of food.<br><br><br><br>
so please offer up your critique!<br><br><br><br>
b-3 egg whites, toast with jelly, glass of orange juice<br><br>
s-granola bar<br><br>
l- bagel with nonfat cream cheese, carrots, light yogurt<br><br>
s-cottage cheese, 2 rice cakes<br><br>
d-2 veggie dogs, 2 slices of light bread, ketchup<br><br>
s-hot chocolate.<br><br><br><br>
i know i won't be hungry eating this..so does it matter that the calories are on the low side? also, give suggestions on any part of it. thanks! <img alt="" class="inlineimg" src="/images/smilies/broccoli.gif" style="border:0px solid;" title=":bobo:"></div>
</div>
<br><br><br><span style="text-decoration:underline;">Breakfast</span><br><br><br><br>
the egg whites are fine but they do get bland<br><br>
first of all,<br><br>
Toast-If you must have toast, make sure your toast is 100% whole grain. You have to actually check the ingredients because the majority of things that say wheat are actually mixed wheat flour and white flour with some food coloring thrown in. Jam is incredibly high in sugar, so i still wouldn't reccommend toast as a daily thing.<br><br><br><br>
Orange Juice- You might as well just drink coke with a vitamin c supplement because that is what it is nutritionally. I'd avoid fruit juices all together. Go for a piece of fruit and a glass of water instead or if you must have something flavored to drink, go for soymilk. The average 8 oz (which is pretty small) glass of orange juice had about 110 calories, a huge amount of sugar (usually around 25 grams which is equal to what you'd get in the same amount of SODA!), and no fiber to slow your bodies absortion of the sugar, so your blood sugar will spike. On the other hand, the average orange has about 60 calories, half the sugar, and a generous portion of fiber to keep you full and slow the absortion of the sugars in the fruit.<br><br><br><br><br><br><b>My recommendation</b> would be to ditch the toast, go for a whole grain cereal thats low in sugar and high in fiber and has some protein (Kashi Go lean Crunch is great for this) with some non-fat milk or soymilk and have a piece of fruit on the side with a glass of water to help your body recover from the dehydration of sleep. The fiber of the whole grains and protein would help keep you full.<br><br><br><br><span style="text-decoration:underline;">Snack</span><br><br><br><br>
Granola bars you have to be careful about. The majoirty of them are filled with sugar and some have nasty amounts of saturated fats and sodium and can load up to 400 calories depending on if thier what they're intended for. eat real food.<br><br><br><br><b>My Recommendation</b>If you eat breakfast that will actually substain you, you shouldn't need mroe than a small snack if that. I'd say go with something like a 2 tablespoons of hummus with some celery sticks. Make this snack a vegetable, whatever vegetable you prefer (carrots, celery, brocholli, are convinient).<br><br><br><br><span style="text-decoration:underline;">Lunch</span><br><br><br><br>
Bagel with cream cheese- Some bagels that you buy can have up to 800 calories at deli/coffee type of places and no matter where you look, its likely to have a decent amount of white flour (even the ones labeled wheat). the majority of store bought bagels will run between 250-400 calories each. They sneak up on you and they don't fill you up like other things White flour is basically a hit of sugar Bagels are generally one of the food to avoid while dieting. I'd say stick with a sandwich on whole wheat (veggie delimeat is good) or a pita stuffed with veggies and beans or better yet, some veggie/tofu/bean type of homade wrap with a small whole wheat tortilla. Some other alternatives is a salad topped with some beans and a low-fat dressing or a 8 oz thermos filled with a healthy soup.<br><br><br><br>
light yogurt- I love yogurt, lol. you just have to be careful and check labels because the majority on light yogurts use geletin. Also, CHECK THE SUGAR! They can load up so much added sugars in flavored yogurt (up to 30 grams sometimes). I prefer to go with an organic plain non-fat yogurt and throw in a few frozen berries myself.<br><br><br><br>
carrots are good<br><br><br><br><b>Midafternoon snack</b><br><br><br><br>
cottage cheese is pretty high in sodium so you might not want tot make it a daily habbit. Rice cakes won't substain you until dinner are quickly digested.<br><br><br><br>
I'd suggest going with 1 oz of unsalted soynuts. they have protein and some healthy fats and fiber and will keep you satisfied. Watch your serving size.<br><br><br><br><b>Dinner</b><br><br><br><br>
2 veggie hot dogs- you could be getting around 50% of the reccommended daily sodium intake with this. Ketchup is loaded with high fructose corn syrup, so i always avoid it or go with mustard if I feel the need. An easy dinner if you are short on time or cookign skills if short tofu and vegetables stir-fried in vegetable broth and a tiny bit of oil (one without saturated fat) if you really need it. I'd ditch the light bread because those are usually processed within an inch of thier life. Go with some steamed brown rice or try other grains.<br><br><br><br>
change it up<br><br><br><br>
For the hot chocolate, thats a hit of sugar so try some herbal teas or steamed/heated vanilla soymilk and save the hot chocolate for for special occasions.
 

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Discussion Starter · #17 ·
i buy whole grain bread. my jam is low sugar.<br><br><br><br>
you guys have to understand my universe. every single day lately i've been turning down trips to wendy's, french friends at school, chips at friend's houses. it's hard to not eat like a normal teen. so when i mean healthy, i mean i'm going to take little steps to eat better. subsituting fruit for crackers, substituting regular bread for whole grain, eating egg whites for breakfast because its better than sugary cereal. someone said thats gross but i like them with ketchup (i buy low sugar low carb ketchup) and the yolk has so much cholesterol, fat, and calories i hear. so please be easier on me!
 

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I think you're on the right path. You're really trying and that counts for a lot to begin with. I would suggest that you go to the library and get some books on meal planning or nutrition. Fitday.com has also been noted on this forum a lot. I checked it out the other day and it seems great. You can put what you eat on there and it breaks it down for you.<br><br><br><br>
Staying away from fast food, like you are, and pop is going to do a lot for you. It is hard being around all of your friends and all of the convenient food out there. Believe me, I know how you feel. You'll learn a lot on here and no matter what I've seen that everyone on here just wants to help and they have a lot of wisdom to share.<br><br><br><br>
Keep up the good work and keep researching and learning. It is definitely a learning experience and you won't learn it all overnight. Overtime though you'll learn what is good for you and what is not and it will become more natural. I've only been doing this for 3 weeks and I've already learned so much. Good luck!
 

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TinyDancer, I don't want to sound rude or anything but I think your post is scary. You made everything she ate out to be some kind of terrible fat filled deep fried stuff. (Not that you said those exact words just.......you get the idea)<br><br><br><br>
Honestly your choices, over the course of the day, don't look like they will add up to enough calories for someone to live off of. The first meal plan that the OP listed seemed like too little food and then you cut it down even more.<br><br><br><br>
Again, I'm not trying to be rude to you in any way. I just think that your post, if I were the OP, would scare me into not eating much of anything at all. I know you meant well though and you included a lot of good information.<br><br><br><br>
I totally agree with you about the processed foods. There is so much junk in them.
 

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Whoa, kind of feel like im being attacked.<br><br><br><br>
I'm not actually suggesting cutting down the calories. I'm suggesting filling up with foods that are nutritionally dense.<br><br><br><br>
jst look at my breakfast as an example<br><br><br><br>
3 egg whites, toast (im assuming she's still using light bread), jelly, orange juice=roughly 230 calories<br><br><br><br>
my suggestion,<br><br>
Kashi cereal with 1/2 cup soy milk, orange, soymilk=400 calories<br><br><br><br>
I'll delete my earlier comment if you guys want me to, but I was just responding to the thread using the information I know (I'm study nutrition at university)
 
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