*Meal 1 on sunday I had oatmeal with peanut butter not potatoes and peppers.
[quote]rubberducky7o3 wrote:
Monday 3/9:
Meal 1: Life cereal w/ hemp seeds and soymilk; coffee
Meal 2: Almonds and beef jerky
Meal 3: Turkey sandwich w/ honey mustard and spinach leaves; snap peas, carrots and hummus; yogurt
Afternoon coffee w/ little creamer
Meal 4: Coconut chips; curry chicken w/ veggies [I got hungry!]
Meal 5: Curry chicken w/ veggies
Gym- 30 mins elliptical; stretch
Meal 6: Quest bar
Supplements- Juice plus, fish oil
[/quote]
Soymilk is gerenally junk. Blech. Stop it. Almond milk is probably your best non-milk “milk” product if you need something to have on your cereal.
Except that Life Cereal is also, pretty much, JUNK. Finish the box if you must. Then toss it and start eating a real breakfast. Like…
[quote]rubberducky7o3 wrote:
Tuesday 3/10:
Coffee
Meal 1: Egg whites; two dippy eggs; potatoes and peppers; 2 slices turkey bacon; ¼ grape fruit; soymilk
Gym- Back/bi/10 mins HIIT
Meal 2: Post-workout protein shake
Meal 3: Curry chicken w/ veggies and brown rice
Meal 4: Almonds and tortilla chips
Meal 5: Turkey sandwich w/ honey mustard and spinach leaves; carrots, snap peas and hummus; yogurt
Supplements- Juice plus, fish oil
[/quote]
Great!..minus the tortilla chips.
[quote]rubberducky7o3 wrote:
Wednesday 3/11:
Meal 1: Quest bar
Gym- Shoulders/Abs/10 mins HIIT
Meal 2: Egg whites; two dippy eggs; potatoes and peppers; 3 slices turkey bacon; ¼ grape fruit; soymilk; coffee
Meal 3: Almonds and protein shake
Meal 4: Curry chicken w/ veggies and brown rice
Meal 5: Turkey sandwich w/ honey mustard and spinach leaves; carrots, snap peas and hummus; yogurt
Late-night snack: Dove dark chocolate
Supplements- Juice plus, fish oil
[/quote]
Trade out this Dove dark chocolate for a higher-quality brand of dark chocolate (>70 percent cocoa mass) and you’d really be onto something here.
[quote]rubberducky7o3 wrote:
Thursday 3/12:
Coffee
Meal 1: Egg whites; two dippy eggs; potatoes and peppers; 3 slices turkey bacon; ¼ grape fruit; soymilk
Meal 2: Almonds and yogurt
Weighted complexes/abs
Meal 3: Post-workout protein smoothie (mixed berries, pineapple, spinach leaves, soy milk, honey, maca powder, flax seeds (or meal), hemp seeds, protein powder)
Meal 4: Brown rice spaghetti and turkey meatball marinara; side salad with EVOO and balsamic vinegar
Meal 5: Curry chicken w/ veggies and brown rice
Late-night snack: Dove dark chocolate
Supplements- Juice plus, fish oil
[/quote]
Ditch the soymilk for almond milk, ditto the above comment on Dove dark chocolate, but I think this is pretty good. I might recommend, for your own sanity, you look into spaghetti squash. Not because I have something against brown-rice pasta, but it’s just a good food and often helpful for folks that like the “big hot plate full of something dredged in meat and tomato sauce” who are trying to cut wheat/pasta.
[quote]rubberducky7o3 wrote:
Friday 3/13:
Coffee
Meal 1: Oatmeal w/ peanut butter
Meal 2: Almonds and yogurt
Meal 3: Peanut butter toast; carrots, snap peas, and hummus; milk
Meal 4: Brown rice spaghetti and turkey meatball marinara
Drinks; bite of hamburger and fries from Jack In the Box
[/quote]
You already know what’s wrong with this. No need to rehash it.
[quote]rubberducky7o3 wrote:
Saturday 3/14:
Meal 1: Two over medium eggs; two slices bacon; two pieces of toast w/ butter; ½ grape fruit; milk (3 glasses!!)
Meal 2: Cheat Meal! 24oz smoothie and American cheese pretzel from Keva Juice
Grocery shop
Meal 3: Beef jerky; carrots, snap peas and hummus
Light run/walk with my dog for 25 mins
Meal 4: Brown rice spaghetti and turkey meatball marinara
Meal 5: Chips and salsa
Dove dark chocolate; taste tested Flavor God seasonings with hummus and cauliflower
Supplements: Juice Plus
[/quote]
You already know what’s wrong with this. No need to rehash it.
[quote]rubberducky7o3 wrote:
Sunday 3/15:
Coffee
Meal 1: Egg whites; two dippy eggs; potatoes and peppers; 3 slices turkey bacon; ¼ grape fruit; soymilk
Meal 2: Cashews and beef jerky
Meal 3: Turkey sandwich w/ honey mustard and spinach leaves; carrots, cauliflower and hummus; yogurt
Meal 4: Tuna w/ sweet relish, lite mayo, and mustard; chips and salsa; dove dark chocolate
Meal 5: Snap peas and hummus
Supplements: Juice Plus
[/quote]
Pretty good here except for chips and mayo. Most store-bought mayonnaise is total crap (i.e. is made with soybean oil or some other hydrogenated/trans fat). If you like something as a mayo-substitute for a tuna sandwich, I’d probably recommend sour cream or Greek yogurt.
[quote]ActivitiesGuy wrote:
If you like something as a mayo-substitute for a tuna sandwich, I’d probably recommend sour cream or Greek yogurt.[/quote]
Or consider learning to make your own. Pretty cheap, and not that difficult.
OP, I’m very impressed with your dedication to logging your progress and your willingness to take constructive criticism! Looking at some of your days from the past week, you might be making a classic female mistake. We ladies often will try to skimp on food early in the day and wind up eating a bunch of food in the afternoon and evening that is not on our plan. I’m not trying to be critical - I do this too!
I’ve recently switched to eating 3 good sized meals each day. No snacks or grazing. This is helping me make every meal count. I focus on real food, getting a good source of protein, and making sure I’ve eaten enough to be okay for 4 or 5 hours.
I’m not saying this is a perfect way to do things, but you seem to struggle with making good choices for snacks, so it may be helpful for you as well.
[quote]ActivitiesGuy wrote:
[quote]rubberducky7o3 wrote:
Monday 3/9:
Meal 1: Life cereal w/ hemp seeds and soymilk; coffee
Meal 2: Almonds and beef jerky
Meal 3: Turkey sandwich w/ honey mustard and spinach leaves; snap peas, carrots and hummus; yogurt
Afternoon coffee w/ little creamer
Meal 4: Coconut chips; curry chicken w/ veggies [I got hungry!]
Meal 5: Curry chicken w/ veggies
Gym- 30 mins elliptical; stretch
Meal 6: Quest bar
Supplements- Juice plus, fish oil
[/quote]
Soymilk is gerenally junk. Blech. Stop it. Almond milk is probably your best non-milk “milk” product if you need something to have on your cereal.
Except that Life Cereal is also, pretty much, JUNK. Finish the box if you must. Then toss it and start eating a real breakfast. Like…
[quote]rubberducky7o3 wrote:
Tuesday 3/10:
Coffee
Meal 1: Egg whites; two dippy eggs; potatoes and peppers; 2 slices turkey bacon; �¼ grape fruit; soymilk
Gym- Back/bi/10 mins HIIT
Meal 2: Post-workout protein shake
Meal 3: Curry chicken w/ veggies and brown rice
Meal 4: Almonds and tortilla chips
Meal 5: Turkey sandwich w/ honey mustard and spinach leaves; carrots, snap peas and hummus; yogurt
Supplements- Juice plus, fish oil
[/quote]
Great!..minus the tortilla chips.
[quote]rubberducky7o3 wrote:
Wednesday 3/11:
Meal 1: Quest bar
Gym- Shoulders/Abs/10 mins HIIT
Meal 2: Egg whites; two dippy eggs; potatoes and peppers; 3 slices turkey bacon; �¼ grape fruit; soymilk; coffee
Meal 3: Almonds and protein shake
Meal 4: Curry chicken w/ veggies and brown rice
Meal 5: Turkey sandwich w/ honey mustard and spinach leaves; carrots, snap peas and hummus; yogurt
Late-night snack: Dove dark chocolate
Supplements- Juice plus, fish oil
[/quote]
Trade out this Dove dark chocolate for a higher-quality brand of dark chocolate (>70 percent cocoa mass) and you’d really be onto something here.
[quote]rubberducky7o3 wrote:
Thursday 3/12:
Coffee
Meal 1: Egg whites; two dippy eggs; potatoes and peppers; 3 slices turkey bacon; �¼ grape fruit; soymilk
Meal 2: Almonds and yogurt
Weighted complexes/abs
Meal 3: Post-workout protein smoothie (mixed berries, pineapple, spinach leaves, soy milk, honey, maca powder, flax seeds (or meal), hemp seeds, protein powder)
Meal 4: Brown rice spaghetti and turkey meatball marinara; side salad with EVOO and balsamic vinegar
Meal 5: Curry chicken w/ veggies and brown rice
Late-night snack: Dove dark chocolate
Supplements- Juice plus, fish oil
[/quote]
Ditch the soymilk for almond milk, ditto the above comment on Dove dark chocolate, but I think this is pretty good. I might recommend, for your own sanity, you look into spaghetti squash. Not because I have something against brown-rice pasta, but it’s just a good food and often helpful for folks that like the “big hot plate full of something dredged in meat and tomato sauce” who are trying to cut wheat/pasta.
[quote]rubberducky7o3 wrote:
Friday 3/13:
Coffee
Meal 1: Oatmeal w/ peanut butter
Meal 2: Almonds and yogurt
Meal 3: Peanut butter toast; carrots, snap peas, and hummus; milk
Meal 4: Brown rice spaghetti and turkey meatball marinara
Drinks; bite of hamburger and fries from Jack In the Box
[/quote]
You already know what’s wrong with this. No need to rehash it.
[quote]rubberducky7o3 wrote:
Saturday 3/14:
Meal 1: Two over medium eggs; two slices bacon; two pieces of toast w/ butter; �½ grape fruit; milk (3 glasses!!)
Meal 2: Cheat Meal! 24oz smoothie and American cheese pretzel from Keva Juice
Grocery shop
Meal 3: Beef jerky; carrots, snap peas and hummus
Light run/walk with my dog for 25 mins
Meal 4: Brown rice spaghetti and turkey meatball marinara
Meal 5: Chips and salsa
Dove dark chocolate; taste tested Flavor God seasonings with hummus and cauliflower
Supplements: Juice Plus
[/quote]
You already know what’s wrong with this. No need to rehash it.
[quote]rubberducky7o3 wrote:
Sunday 3/15:
Coffee
Meal 1: Egg whites; two dippy eggs; potatoes and peppers; 3 slices turkey bacon; �¼ grape fruit; soymilk
Meal 2: Cashews and beef jerky
Meal 3: Turkey sandwich w/ honey mustard and spinach leaves; carrots, cauliflower and hummus; yogurt
Meal 4: Tuna w/ sweet relish, lite mayo, and mustard; chips and salsa; dove dark chocolate
Meal 5: Snap peas and hummus
Supplements: Juice Plus
[/quote]
Pretty good here except for chips and mayo. Most store-bought mayonnaise is total crap (i.e. is made with soybean oil or some other hydrogenated/trans fat). If you like something as a mayo-substitute for a tuna sandwich, I’d probably recommend sour cream or Greek yogurt.[/quote]
Not going to make excuses. I knew the mistakes I was making when making them. Just going to try to improve each week and take what you say into consideration. Can’t say I won’t mess up every now and then. But knowing what is wrong is half the battle.
Would love to try making spaghetti squash! Great idea. I’ve already gone shopping for this week so maybe I’ll add that in next week.
I think I am out of the Dove dark chocolates now and the tortilla chips lol. Although, I would say chips and salsa are a better alternative to some snacks. Snacks are the hardest part for me right now. I get a craving for something salty and I feel like I have zero options. The choices I have right now are almonds, cashews, and jerky which I’m already out of. Actually I’m out of almonds too. So more veggies and humus. What does everyone snack on?!
Crazy busy week this week so it’s gonna be a tough one and a challenge. Couldn’t get to the gym today but I did meal prep and ate pretty good. In fact, don’t think I ate enough. Anyways… thanks for all the help!! Thanks for keeping me moving forward!
[quote]LiftingStrumpet wrote:
OP, I’m very impressed with your dedication to logging your progress and your willingness to take constructive criticism! Looking at some of your days from the past week, you might be making a classic female mistake. We ladies often will try to skimp on food early in the day and wind up eating a bunch of food in the afternoon and evening that is not on our plan. I’m not trying to be critical - I do this too!
I’ve recently switched to eating 3 good sized meals each day. No snacks or grazing. This is helping me make every meal count. I focus on real food, getting a good source of protein, and making sure I’ve eaten enough to be okay for 4 or 5 hours.
I’m not saying this is a perfect way to do things, but you seem to struggle with making good choices for snacks, so it may be helpful for you as well.[/quote]
Snacks are a struggle. And I’m finding that the bigger meals are keeping me full so I don’t need to snack as much. But my schedule is pretty chaotic so sometimes a snack is all I have time for. Especially at work when I only get a 10 minute break. I’ve been scarfing down my dinners…not even enjoying them…just eating because I need to. So not sure what to do lol. But thank you for the input I’ll see what I can do!
[quote]rubberducky7o3 wrote:
[quote]LiftingStrumpet wrote:
OP, I’m very impressed with your dedication to logging your progress and your willingness to take constructive criticism! Looking at some of your days from the past week, you might be making a classic female mistake. We ladies often will try to skimp on food early in the day and wind up eating a bunch of food in the afternoon and evening that is not on our plan. I’m not trying to be critical - I do this too!
I’ve recently switched to eating 3 good sized meals each day. No snacks or grazing. This is helping me make every meal count. I focus on real food, getting a good source of protein, and making sure I’ve eaten enough to be okay for 4 or 5 hours.
I’m not saying this is a perfect way to do things, but you seem to struggle with making good choices for snacks, so it may be helpful for you as well.[/quote]
Snacks are a struggle. And I’m finding that the bigger meals are keeping me full so I don’t need to snack as much. But my schedule is pretty chaotic so sometimes a snack is all I have time for. Especially at work when I only get a 10 minute break. I’ve been scarfing down my dinners…not even enjoying them…just eating because I need to. So not sure what to do lol. But thank you for the input I’ll see what I can do![/quote]
The scheduling issue definitely sounds like a challenge. Could you add a protein shake to your snack to turn into more of a meal? When I’m super busy during the day, I often make a “lunch” out of an apple, a handful of almonds and 2 or 3 sticks of string cheese. Not perfect, but it holds me over for a few hours.
[quote]LiftingStrumpet wrote:
[quote]rubberducky7o3 wrote:
[quote]LiftingStrumpet wrote:
OP, I’m very impressed with your dedication to logging your progress and your willingness to take constructive criticism! Looking at some of your days from the past week, you might be making a classic female mistake. We ladies often will try to skimp on food early in the day and wind up eating a bunch of food in the afternoon and evening that is not on our plan. I’m not trying to be critical - I do this too!
I’ve recently switched to eating 3 good sized meals each day. No snacks or grazing. This is helping me make every meal count. I focus on real food, getting a good source of protein, and making sure I’ve eaten enough to be okay for 4 or 5 hours.
I’m not saying this is a perfect way to do things, but you seem to struggle with making good choices for snacks, so it may be helpful for you as well.[/quote]
Snacks are a struggle. And I’m finding that the bigger meals are keeping me full so I don’t need to snack as much. But my schedule is pretty chaotic so sometimes a snack is all I have time for. Especially at work when I only get a 10 minute break. I’ve been scarfing down my dinners…not even enjoying them…just eating because I need to. So not sure what to do lol. But thank you for the input I’ll see what I can do![/quote]
The scheduling issue definitely sounds like a challenge. Could you add a protein shake to your snack to turn into more of a meal? When I’m super busy during the day, I often make a “lunch” out of an apple, a handful of almonds and 2 or 3 sticks of string cheese. Not perfect, but it holds me over for a few hours.
[/quote]
I’ve had great success in the past by eating a big dinner and living off protein shakes, fruit and nuts for the remainder of the day. That was before I developed a lactose intolerance, of course.
Okay well fruits and nuts and shakes it is! Maybe I’ll get string cheese but my stomach doesn’t really like dairy.
Hey rubberducky7o3, make sure if nothing else, that the last meal (dinner?) of the day has something you can Sink your Teeth into, Literally !
It has been shown that those who eat dinner at a rested pace AND have to take time to chew through their food tend to be leaner.
There is a level of Satiety that occurs in the brain, that helps the body say: yeah, this is good tasting and good for me.
Another site has what is known as the Meat, Eggs, nuts and seeds breakfast. I have found this to help keep me lean when I do not have time to do my conditioning which includes Prowler Pull-Pushes, 40 and 100 meter sprints and farmers walks.
By consuming a Protein and heavy fiber breakfast I feel full until lunch, when I go unlimited veggies, Protein that i can sink my teeth into…and then an afternoon snack and dinner replicating lunch.
As someone had previously mentioned, by taking a day (sunday) to do all your shopping and meal fixings, you will rarely run out of time.
Hope this help, and continue the valiant struggle. Remember that once you get to the point you want to be, it is easier to maintain that, than what it took to get their !
killerDIRK
[quote]rubberducky7o3 wrote:
Okay well fruits and nuts and shakes it is! Maybe I’ll get string cheese but my stomach doesn’t really like dairy.[/quote]
Beef jerky is a great and easy snack. If I’m not mistaken you mention liking salty snacks so it could be a perfect fit. I make my own so it’s just beef and idolized salt, but I understand you may not have the time for that.
[quote]usmccds423 wrote:
[quote]rubberducky7o3 wrote:
Okay well fruits and nuts and shakes it is! Maybe I’ll get string cheese but my stomach doesn’t really like dairy.[/quote]
Beef jerky is a great and easy snack. If I’m not mistaken you mention liking salty snacks so it could be a perfect fit. I make my own so it’s just beef and idolized salt, but I understand you may not have the time for that. [/quote]
How well has this worked for you? I’ve contemplated it because jerky is pretty expensive, but can’t figure out if it’ll be much cheaper to make my own. What meat do you use, how do you cook it, etc. Do tell.
(Sorry for threadjack, OP)
[quote]ActivitiesGuy wrote:
[quote]usmccds423 wrote:
[quote]rubberducky7o3 wrote:
Okay well fruits and nuts and shakes it is! Maybe I’ll get string cheese but my stomach doesn’t really like dairy.[/quote]
Beef jerky is a great and easy snack. If I’m not mistaken you mention liking salty snacks so it could be a perfect fit. I make my own so it’s just beef and idolized salt, but I understand you may not have the time for that. [/quote]
How well has this worked for you? I’ve contemplated it because jerky is pretty expensive, but can’t figure out if it’ll be much cheaper to make my own. What meat do you use, how do you cook it, etc. Do tell.
(Sorry for threadjack, OP)[/quote]
In the long run I’m pretty sure it’s much cheaper. I had to get a dehydrator so you’re up fronting $40-$50, but a $5-$10 piece of meat makes way more Jerky than a $5 bag you get at the store.
I’m not particularly picky as far as meat choice goes. I usually grab a London Broil or a similar cut. I just try to avoid cuts that are overly fatty because you have to try and cut all the fat off since it doesn’t dehydrate. That can be a bit of pain in the ass.
I made something like this. It worked well until the cat found and destroyed it.
Used a 100W bulb, cardboard box. I just sliced the meat, seasoned it, and put it on skewers. Leanest meat I could find (don’t remember what I used, it was awhile back).
You’re the king of DIY LoRez!
I honestly don’t snack much at all. Snacking in general is a bad habit that you should just try to break completely. Being able to push hunger out of your mind is a useful skill to develop over time.
That being said, I drink a protein shake throughout the day that I keep at my desk. It’s a simple whey isolate shake. No carbs no fat. I mix it with water. I recommend fruit flavored shakes if you’re going to mix with water.
Even I’m reallllllly feeling like I need to have something solid in my stomach, I’ll eat a protein bar. That’s usually sufficient for satiety.
If you avoid feeding your cravings every time you have them, the cravings will cease. It takes patience and discipline, but at the end of the day it’s freeing.
[quote]flipcollar wrote:
I honestly don’t snack much at all. Snacking in general is a bad habit that you should just try to break completely. Being able to push hunger out of your mind is a useful skill to develop over time.
That being said, I drink a protein shake throughout the day that I keep at my desk. It’s a simple whey isolate shake. No carbs no fat. I mix it with water. I recommend fruit flavored shakes if you’re going to mix with water.
Even I’m reallllllly feeling like I need to have something solid in my stomach, I’ll eat a protein bar. That’s usually sufficient for satiety.
If you avoid feeding your cravings every time you have them, the cravings will cease. It takes patience and discipline, but at the end of the day it’s freeing. [/quote]
That’s basically what I was trying to say, but you were much more eloquent.
[quote]killerDIRK wrote:
Hey rubberducky7o3, make sure if nothing else, that the last meal (dinner?) of the day has something you can Sink your Teeth into, Literally !
It has been shown that those who eat dinner at a rested pace AND have to take time to chew through their food tend to be leaner.
There is a level of Satiety that occurs in the brain, that helps the body say: yeah, this is good tasting and good for me.
Another site has what is known as the Meat, Eggs, nuts and seeds breakfast. I have found this to help keep me lean when I do not have time to do my conditioning which includes Prowler Pull-Pushes, 40 and 100 meter sprints and farmers walks.
By consuming a Protein and heavy fiber breakfast I feel full until lunch, when I go unlimited veggies, Protein that i can sink my teeth into…and then an afternoon snack and dinner replicating lunch.
As someone had previously mentioned, by taking a day (sunday) to do all your shopping and meal fixings, you will rarely run out of time.
Hope this help, and continue the valiant struggle. Remember that once you get to the point you want to be, it is easier to maintain that, than what it took to get their !
killerDIRK[/quote]
-
I will try when I can but I work most nights and I don’t get an actual meal break I get 10 minutes to use the bathroom and eat my entire dinner.
-
Been eating lots of nuts for snacks, jerky when I have it, and eggs when I have the time to cook them
Thanks for the help!
[quote]flipcollar wrote:
I honestly don’t snack much at all. Snacking in general is a bad habit that you should just try to break completely. Being able to push hunger out of your mind is a useful skill to develop over time.
That being said, I drink a protein shake throughout the day that I keep at my desk. It’s a simple whey isolate shake. No carbs no fat. I mix it with water. I recommend fruit flavored shakes if you’re going to mix with water.
Even I’m reallllllly feeling like I need to have something solid in my stomach, I’ll eat a protein bar. That’s usually sufficient for satiety.
If you avoid feeding your cravings every time you have them, the cravings will cease. It takes patience and discipline, but at the end of the day it’s freeing. [/quote]
So if you’re not snacking do you just eat 3 really large meals? I feel like I need to snack because I don;t have a whole lot of time to cook and et meals throughout the day. Depending on the week. Some weeks I have a lot of free time during the day and some weeks, like this one, I barely have time to sleep, eat, or shower. My schedule is very inconsistent lol. It’s a pain in the butt, but it’s necessary for the career I’m trying to build.
[quote]rubberducky7o3 wrote:
I feel like I need to snack because I don;t have a whole lot of time to cook and et meals throughout the day[/quote]
yes you do. You don’t think you do, but you do. Cook in bulk, buy tupperware. Once you get into the habit of meal prep it gets really easy really fast.
It’ll take a bit of doing, but people who are way busier than you can make it work so you can too.
Believe!