Weight-Loss Meal Plan Examples?

[emmydoll]

Hi there, I've posted in another section of the forum but I figured this would be this most appropriate place to ask questions about people's 'diets' and meal plans. What changes have you made/are intending to make? How easy has it been to stick with this diet? Is there something you do to avoid snacking, to keep yourself distracted?

I'm looking to lose just under 20kg I currently weight 69kg (around 151 pounds) and I'm 168 cm tall (roughly 5'5) I'm seventeen years old and I eat primarily a vegetarian diet, although I do eat fish and chicken occasionally- but never red meat.. I'm spending around 2 hours in the gym every day (1.5 hours in the morning, 30 minutes after school)..
My biggest weakness when it comes to food is snacking on the wrong things- like biscuits, and chocolate...

My basic meal plan is:

breakfast:
1 small bowl oats w/ skim milk
1 small glass of juice

recess:
1 large green apple
water

lunch:
1 sushi roll
mandarin
water
or

celery and carrot sticks w/hummus
mandarin
water

or sandwich on wholemeal bread
mandarin
water

afternoon snack:
2 oatmeal biscuits
1 glass milk

dinner:
a small portion- plenty of vegetables.

I'd love any feedback on my meal plan, and I'd also love to hear from anyone who's maintaining a healthy meal plan.. any tips and tricks would be great

 

[allyphoe]

I'm looking to lose just under 20kg I currently weight 69kg (around 151 pounds) and I'm 168 cm tall (roughly 5'5)

Unless by "just under 20kg" you mean "not more than 16kg," meeting your goal would make you underweight (BMI < 18.5).

Without quantities, it's impossible to tell whether your plan is providing an appropriate amount of calories or nutrients.

I've been eating too much junk lately, but here's what I ate on Sunday:
- Flax and whole wheat bread with a little butter
- a cup of raspberries
- a can of beets (beetroot, you might call it?)
- an ear of corn
- a bowl of shrimp with homemade cocktail sauce (a little ketchup, a little lemon juice, a bunch of horseradish)
- a bowl of peas
- a bunless cheeseburger with a salad (lunch out)
- a tortilla with peanut butter
- a bowl of cereal

2049 calories, 70g fat (22g saturated), 249g carbs (61g fiber), 121g protein.

I'm about 163cm, and 57 or 58kg (so shorter and slightly lighter than you), twice your age (so I likely have a slower base metabolic rate, even if we were the same height and weight), and get about 30 minutes a day of exercise (much less than you). And that's about maintenance calories for me. Maintenance for you is likely to be more; if you eat below maintenance, you'll lose weight. Don't cut back so drastically that you can't stick with your plan - you don't need a huge deficit to lose, and it's a lot easier to lose in the long-run if you have a plan you can stick with.

 

[nasus]

What changes have you made/are intending to make? How easy has it been to stick with this diet? Is there something you do to avoid snacking, to keep yourself distracted?

I've stopped eating out as much and actually cooking for myself. I'm trying for less processed foods too, less frozen foods, no more easy mac etc. I usually eat chicken, tuna, salmon, nonfat milk, or egg whites for protein. I'll also switch up between whole wheat pasta, brown rice, baked potatoes, and oatmeal when it comes to starchy things. I try to eat two servings of fruit a day and two or three of veggies. I also eat almonds and black/kidney/garbanzo beans. I'm in college and an RA so there's tons of opportunities for free food, so I try to limit my junk food/cheat days to that stuff. It's been hard mainly to stop myself at those kind of events from eating mass quantities of the stuff though :/

To avoid snacking I typically drink lots of green tea and chew gum. It's also easier if you only keep things around that require cooking or preparation to eat. I'm typically too lazy to put forth that much effort, but if there were things like string cheese or pudding cups in my fridge, I would grab them much faster. And even faster if there was cookies and candy, for sure Sweets are totally my weakness too, so I empathize with you there.