Typical Meal - Critique?

[Roshanda]

I am taking up a suggestion by Chris to post a typical days meal for critique.

Here is a sample of what I might eat:

Breakfast:
1 egg over (3/4 cup) potatoes O'brien (potatoes mixed with peppers and onions)

Snack:
Protein bar

Lunch:
Lean ham on 2 slices of light whole wheat bread
baby carrots

Snack:
protein bar

Dinner:
1 serving Asian beef stir fry (from EFL book)

Snack:
Vanilla myoplex light with OJ and a spoonful of light whipped cream


I just bought some Jimmy Dean's Delights breakfast sandwiches and they are really good but I am not sure if they are ok to eat all the time. They are made with Canadian bacon, whole wheat english muffin, and egg. Some have turkey sausage instead of the bacon. What do you think about these as well?

[Chris]

2 things pop out at me right away... 1) bars are only recommended for 1 meal replacement per day, and they often have hidden empty calories. I'd recommend eating them close to workout time and be sure to drink lots of water.
2) It looks like your carb portions are a little higher than your protein. You can have 3 or so eggs for breakfast with 3/4 c potatoes. to cut cholesterol you can remove the yolks and eat 4 or 5.

Ham and sausage have a lot of salt and therefore will hinder weight loss. Watch ANY sausage for fat. Doesn't matter if it's turkey, pig, or fish, sausage has fat in it.. that's what makes it good. Not that you have to avoid it completely, but don't eat it every day (maybe once per week).

BUT.. these are easy fixes. Looks like you are on the right track!

[Roshanda]

In 12 weeks I have eaten sausage 2 times and the ham is a new thing for me. I got sick of turkey breast. I have been talking with Mike Harris and according to him I am doing a lot of things wrong. He said I need a lot more protein in my diet and that eggs probably are not the best way to get there. He also said I need to cut out the lunch meat entirely. Some days I eat as many as 3 protein bars a day because I can grab them last minute as I am rushing out the door. I think this is my biggest problem. I have gotten used to not planning ahead and doing everything on the fly. I did good at first but then school got hectic and I got lazy. Well, life will always be hectic so I need to learn to keep control over it.

[Chris]

I can completely relate. I've been very guilty of not planning ahead lately and my meals have been suffering. Once you know how to compose your meals, it's important to plan it.
I may not write out everying I'm going to eat, but I think about it the night before. I think through each meal and if there's enough in the fridge to accomodate the day.

I'm interested to hear your revised meal plan when you get it together. I think it's something a lot of us could benefit from seeing.

[blondebunny]

Roshanda, Thank you for posting your meal. Its good to see what others eat. I know it gets hard eating the same kinds of things everyday.

here is sample of what i eat

1) 1 cup oatmeal cooked, with either 1 scoop protein powder or i have 4 eggwhites scrambled, water, cla, green tea

2)myoplex choc shake

3) tuna, garden salad, ff dressing, garden salad, flax see, water, cla

4) turkey bites (I know not the best but oh well), orange, water

5) Usually a protein berry shake after workout. water

6)cottage cheese pudding water

[gnash]

Originally Posted by Roshanda

In 12 weeks I have eaten sausage 2 times and the ham is a new thing for me. I got sick of turkey breast. I have been talking with Mike Harris and according to him I am doing a lot of things wrong. He said I need a lot more protein in my diet and that eggs probably are not the best way to get there. He also said I need to cut out the lunch meat entirely. Some days I eat as many as 3 protein bars a day because I can grab them last minute as I am rushing out the door. I think this is my biggest problem. I have gotten used to not planning ahead and doing everything on the fly. I did good at first but then school got hectic and I got lazy. Well, life will always be hectic so I need to learn to keep control over it.

Hi..

Agree with Chris..some of those bars are loaded with sugar..I buy some at Walmart..the Adkins Advantage is pretty good..12g prot.and 1g sugar..I don't eat over 1 per day


I think you and Sonya could eat a lot more vegetables in your meal plan..
Fresh,frozen,and canned..the more variety,the more vitamins and minerals..just microwave and store the balance..greens,white,orange,or purple. They fill you up for less cals and are good fiber..

and 1 fruit per day,or take a Vit C pill..apples, canned pineapple..anything and lots of variety on the fruit too..pour off sugary water..

About 70-80% of your program success is NUTRITION, so 70% of your attention should be on that..does take planning,shopping,and cooking..I eat a lot..(My wife is a great cook and I cook too)...I make a lot of soup in the winter..stores well..Had tomato bisque for lunch today..

Cereals ? Bran Flakes and flax meal..low fat milk etc.. and don't forget the sweet potatoes..bake 6 and refrigerate..and how about a little natural peanut butter on the best wheat bread you can get (pricey but worth it..)
I get both at Walmart.. The Pb is 10g fat/tbsp..

I can bore people to tears about nutrition..it is the backbone of my program.

[blondebunny]

Gnash - You can bore me with nutrition stuff I love it...
I see you put low fat milk in your message. Now on BFl they say no milk or so I have been scolded for having it.. I like the unswseetened soy or almond milk to make my protein smoothies. They are very low cal and fat. What do you think of them?

Thanks for the suggestions you posted here. I like getting new ideas cause i get bored easily and tend to fall off track.

have a great afternoon

Dawn

[gnash]

Originally Posted by blondebunny

Gnash - You can bore me with nutrition stuff I love it...
I see you put low fat milk in your message. Now on BFl they say no milk or so I have been scolded for having it.. I like the unswseetened soy or almond milk to make my protein smoothies. They are very low cal and fat. What do you think of them?

Thanks for the suggestions you posted here. I like getting new ideas cause i get bored easily and tend to fall off track.

have a great afternoon

Dawn

I think you should drink the milk...I drink FF or half%..it's good protein and calcium..I don't care what anybody says..I don't overdo it..4 oz.at breakfast and on cereal..it does have a good bit of sugar..11g as I recall..I make protein shakes with half water and half milk..

Some things I do compromise on,but I think milk is better for you than harmful.

You stay on here bb and don't get bored with your program..you are a good asset to this forum...we need you..

[blondebunny]

Thanks gnash - Ill be here for a good long time.

thank you for the milk information. I dont drink a lot but it makes a much better protein smoothie than water.

Off to the grocery store i go.

Have a great evening

Dawn

[Chris]

They don't say no milk at BFL... In fact I just saw it as a "quick tip" the other day. It's just not listed on the approved list b/c it doesn't fall into a specific category. Milk is both protein and carbs and is important to keep in mind... it doesn't have to be paired with anything and it makes your smoothies taste better.

[Roshanda]

Lots of good information going on in here. On Fridays I go to a school and assist the art teacher for the day. The classes are back to back and my snack has to be fast (I sneak off and eat while the classes are switching). Last week I had:

1) eggs with potatoes
2) protein bar
3) turkey sandwich, carrots
4) protein bar
5) (dinner)
6) (snack)

I haven't eaten my last two meals of the day yet, so I am not posting them. Here is what I've eaten so far today:

1) oatmeal with whey protein, flax seed, and a little bit of milk
2) cholcolate myoplex lite w/ natural peanut butter (1-2 teaspoons)
3) chicken salad on lettuce, almonds, apple, sm can low sodium V8
4) cottage cheese, yogurt

I think I made much better choices. I made up my shake and I could sneak off and drink that quicker than the protein bar. It tastes better too!

[blondebunny]

Chris - thank you for the milk info. I did get blasted though when I asked about drinking it on gb. I was told if i want the program to work i should only have it on free day.

Roshanda - Your meals look better today. Keep up the good choices.

[Roshanda]

Thanks Dawn, I am actually pretty proud of myself today. For dinner I had:

Asian beef stir fry (EFL recipe) and a can of green beans

That is right, I ate the whole can. But, I had a smaller serving of the stir fry (I am usually generous with my portions of this food because it tastes soooo good) and for the first time in my entire life, I didn't salt my green beans! They tasted fine without the salt. I am a big salt user. Well, I used to be. That is changing since doing BFL. Also, I had lettuce for lunch so I felt I needed some extra veggies today. I forgot, I also had a small low sodium V8 with my lunch (I should edit that in).

[gnash]

Originally Posted by blondebunny

Roshanda - Your meals look better today. Keep up the good choices.

I agree...those are good choices..I try to eat a good dinner and don't eat anything else until breakfast...If you space out the meals (5), you should be in good shape for the night..

Ok..I did have a handful of raw almonds last night...

[Roshanda]

I always fit my 6 meals in. I will have a protein and oj shake before I go to bed. I found that I am better off eating right before bed if I have to than skipping that last meal. I do my workout at 6:30am. If I don't eat before bed, I get light headed during my workout. I figure it is better to eat and go to bed than to be dizzy during my workouts.

[Chris]

I guess it depends on what you call dinner... my last meal of the day is often right before I'm off to bed, but ideally I like at least 1 hr before sleep. I try not to have this be a "heavy" meal.

Roshanda, your meals look a lot better! Make sure you get your fist-sized portion of protein and carb, then fill up on the veggies all you want. I don't know what you consider small, medium, or large portions, but just keep it in mind... Isn't it funny when we binge on healty food? I love it!

[blondebunny]

I find if I have some type of protien snack around 9 my blood sugar in the morning is much better than if i dont have anything. I dont understand why.

Binging on healthy food is fun isnt it.