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traineo Community / Diet & Nutrition Tips / Food plan for a week i need help..
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Chi Sharpe
traineo Newbie
Posts: 2
Post History
 # Posted: 7 Dec 2007 18:49


Right i keep trying to diet and cut down on foods but i seem to do it and stop because im not sure what really to be eating to stay healthy.

I need to be eating around 2000 calories a day to lose what i want to lose.

has anyone got any links or tips on what i can eat in a day to consume around this or a bit less thats healthy for me to do and itsnt too high in fat.

also has anyone got a weekly dieting plate.

e.g

mon:
cereal for breakfast
brown rice and chicken for lunch
tuna salad for tea

tue

ect ect..

Any help would be great as i really wanna drop around 15lbs
Splint Chesthair
Fitness Guru
Posts: 471
Post History
 # Posted: 7 Dec 2007 18:56


If you're unsure what's healthy and what's not, then you should probably consider keeping a food journal and tracking calories. I never believe in that but I learned a lot of information by keeping a journal and knowing exactly what was going in my body.

Sites like fitday.com, thedailyplate.com, and others have great resources for keeping track, plus they help track macronutrients. That's something you will have to decide upon. Me, I eat a zone-like diet of 40% carbs, 30% protein, and 30% fats.
Dave Nicholson
The Master
Posts: 2094
Post History
 # Posted: 8 Dec 2007 17:46


Hey Chi, here's a sample of what I eat basically every single day, and it's right about 2000 calories (give or take about 50)

7am, omelette (4 egg white, 1 egg, spinach, turkey, slice 2% cheese)
930am, 2 pieces 35cal 7-grain bread w/ 1tbsp natural pb, piece of fruit or nuts
11am piece of fruit or nuts
1230/1pm - lunch of lean turkey/chicken, veggie or beans, maybe bit of tostito's salsa conqueso for yum factor, hot sauce, and 2% string cheese
230 - packet of tuna (5-7oz), 2 slices aforementioned bread
4 - piece of fruit
630 - protein shake immediately following workout, about 220-300 cal w/ 46-60g protein (2+ scoops)
8/830 - some dinner, generally lean turkey/chicken w/ veggies or beans again. maybe snack on some almonds/cashews
Chi Sharpe
traineo Newbie
Posts: 2
Post History
 # Posted: 8 Dec 2007 17:56


Thanks lads thats really helpfull stuff
Dave Nicholson
The Master
Posts: 2094
Post History
 # Posted: 8 Dec 2007 18:04


note on what I posted - that's about 45% protein, so might want to mix up w/ brown rice, whole wheat pasta, sandwiches for the main meals (lunch/8/830 dinner) unless you're primary goal is gaining muscle...
Boston
traineo Regular
Posts: 70
Post History
 # Posted: 8 Dec 2007 19:43


www.thedailyplate.com

first you can type in how many calories you want to consume each day. then, for each day, type in what foods you eat and how much of eat food, and the website automatically calculates everything and adds up the totals of calories, fiber, protein, fats, Carbs, etc. its so easy!

what i've been doing is typing in a few days in advance, and planning a whole weeks worth of foods/meals, still just by typing in all the foods and amounts - this way i can plan ahead for a whole week and still stay on track with how many calories im eating each day.

one really great thing is, for instance, one time i knew i was going out with some friends on a friday night, and i KNEW we would end up eating pizza (haha) so i put in for that friday that i would eat a couple of slices. then i knew exactly how many calories i Had left to eat for that day, STILL without going over my limit. GREAT HUH!?!

GOOD LUCK!
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