Weight-Loss Rate My Meal Plan

[Nestea1]

I've recently decided to begin a diet/exercise plan, I'm looking to lose 45-55lbs & this is what I've been eating for a few days:


Breakfast:


Egg Whites (3) & veggies (omelet)

OR

Oatmeal with 1% milk (1 cup) & banana

OR

Yogurt + fruit blended (shake)



Lunch/Dinner

Dempsters Body Wise Bread (2 slices) + 3 slices of smoked turkey breast with cucumber, tomatoes and onions + 2 tbsp of honey mustard

OR

Chicken breast (1) chopped in a salad with fat-free Italian dressing or balsamic vinegar with an assortment of veggies

OR

Chicken breast (1) chopped in a whole wheat pita (small) + 1tbsp hummus or low-fat sour cream & assorted veggies



Snack (Between breakfast-lunch & lunch-dinner)


Banana OR Apple OR Celery/baby carrots + 2tbsp hummus


I have a BMR of 1700 calories & I go to the gym 5 days/week for about an hour of cardio and 15-20 minutes of weight training.

 

[Peterg]

Increase the caloric intake in the morning and lunch and eat smaller meals at night. 3 egg whites and veggies isn't any calories really, egg whites on average have 15 calories a pop, unless your dumping a ton of veggies in there they likely have less than 100 calories, so 145 calories (I'm being generous) isn't nearly enough.


Oatmeal and milk with a banana is a great breakfast, slow burning complex carbs, protein from the milk, a nice boast of sugar from the banana.


Now the only real issue I see in your diet is a lack of fat. Unsaturated fat is extremely good for you, and your diet should be made up of 25% of your calories from fat daily. Chicken has a little fat, but most of the rest of the items you are eating do not. Nuts are a great source of fat and protein. So are healthy oils.


It's good to see you are weight training, alot of people neglect it.