Foid I should consume

[Lizanne48]

I would love a sample daily menu to lose weight please as I am ready & desperate to lose weight.  Help!!!

[NellyG]

@Lizanne48 I have move your post to the Weight Loss Discussion forum as it it is more appropriate than tha Fitbit Coach forum.

[WendyB · Accepted solution]

Today

B

Scrambled Eggs with diced Canadian Bacon

Avocado  <--Fat

Fruit

Milk

L

Left over shrimp scampi

Salad with Olive Oil  <--Fat

D

Pork chop

Veggie with Olive Oil <--Fat

1/2 cup rice

Snacks

Yogurt

string cheese

Cut up veggies

[WendyB]

No one can tell you what to eat. You need to like what you eat.

I just try to add a lot of veggies and some kind of fat and protein as they keep you full

[Lizanne48]

Thank you.
Being new to this forum, I need to know what a sample daily menu/intake of food would be to lose weight as I am dedicated, serious, & desperate to succeed THIS time.
Liz

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[Lizanne48]

Thank you Wendy.
I failed to mention that I am a pescatarian (vegetarian that eats seafood/fish)
I take it that portions are rather small?


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[Lizanne48]

Thank you.
Could I eat a slice of bread daily or only stick to pure food?
I really want to do this right.
Could you recommend a recipe book to buy that would give me variations?
I am so full of questions. 🤗🙄

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[Dominique]

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@Lizanne48wrote:
Could I eat a slice of bread daily or only stick to pure food?

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The primary driver of weight loss are calories: you need to be in a caloric deficit for some time. You may very well be able to fit in a slice of bread and still be in a deficit: it all depends on what else (and how much) you are eating, in relation to your activity.

There is nothing "impure" in bread. It’s just that calory for calory, it may not be provide as much satiety as other items. If you choose to eat bread, try to favor whole-grain bread high in fiber.

[Lizanne48]

I eat the weight watchers bread which is a very thin slice of bread.
Planning to broil a combo of 1 egg, 1 green onion, broccoli, celery, all on a slice of WW bread.
Sound reasonable and within reason?

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[Dominique]

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@Lizanne48wrote:

I would love a sample daily menu to lose weight please as I am ready & desperate to lose weight.

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I’d view this as "give a man a fish" vs. "teach him how to fish". A sample menu (or meal plan) would be the former. What you want is learn the basic principles of nutrition, from what matters most to what matters least. Once you master the basics, it’s much easier to make your own decisions about what and how much to eat.

Check this topic on eating for health vs. eating for body composition. It points to two e-books. You don’t necessarily have to read them. Start by watching the videos included in the topic, as well as listening to the following podcasts:

Evidence-Based Healthy Eating Principles

Understanding Healthy Eating. Part 1/2

Understanding Healthy Eating. Part 2/2

This will give you a good overall picture of what really matters in nutrition, and in a non-dogmatic way.

[Lizanne48]

Point taken. I agree. Just wanted a kick-start for the very first day, as opposed to being spoon fed.
Thank you for all the info.

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[GershonSurge]

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@Lizanne48wrote:
Thank you Wendy.
I failed to mention that I am a pescatarian (vegetarian that eats seafood/fish)
I take it that portions are rather small?

Given that you are already pescatarian, it is simple to adjust your food so you don't have to count calories.

1. Eliminate all added oils: They pack in useless fat calories.
2. No junk food.
3. For vegetables, eat fresh or frozen without butter or anything added.
4. Get the majority of your calories from starches (complex carbs). -- whole grain bread or pasta, rice, beans, corn, couscous quinoa, corn, lentils, etc. (Google starches). It's impossible to gain weight on carbs as the body doesn't have the mechanism to turn carbs to fat. 
5. Use fish more like seasoning. Crumble a piece about the size of your palm. Don't fry in oil.
6. No nuts, but if you insist, you can have one palm-full a day. 
7. One or two fruits a day since you are trying to lose weight.
8. No avocados. They are packed with calories. 

As I said, eat all you like (not all you can eat.) If you are hungry eat. 

[Lizanne48]

Ty ty ty for all your advice Gershon

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[GershonSurge]

@Lizanne48,

You did ask for recipes, so I'll give you one and refer you to others.

Every day, I make a big pot of rice and beans. I use one cup of brown rice (use 2 cups of water to cook) and two cans of Kuner's black beans. Use a quality brown rice, if possible.

I also make a pound of grated vegetables. These last me two days. I use a food processer I got at Target for $31.95.

Always include the two B's (Broccoli [About 3 florets] and Brussel sprouts [2 or 3]) and two C's [Cauliflower [about 3 florets] and Cabbage [Purple is best. I put in about 2 good hunks]). I add carrots and four or five other random vegetables. I use one Jalapeno pepper to make it tangy.

The total calories for the whole thing is about 1,600. During the day, I eat it cold. About equal amounts of each mixture. You can add salsa, but it's not needed. 

If you are interested in macros, it will be about 81% carbs, 6% fats and 13% proteins.

You can't gain weight on it because carbs can't turn to fat. They turn to excess energy. You will either get warmer, get motivated to get some exercise or not get hungry. Your body will eventually self-regulate to your ideal weight.

For other easy recipes, you can look here: McDougall's fast and easy recipes.

If you lose the link, Google McDougall's recipes and click the fast and easy button. 

The beauty of this way of eating is you don't need to count calories. 

[Lizanne48]

This is sooooo helpful.
Thank you
Liz

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