Is this a decent meal plan?

[rebeccam90]

On a scale of 1 to 10 how good or bad is this as a meal plan?

Breakfast - Egg/Ham/Cheese tacos with wheat tortillas (sometimes chorizo instead of ham)

Snack at work - Salad and Grapes/Banana/Strawberries

Lunch - Chicken/Beef/Turkey with veggies and occasionally brown rice

Snack at work - Pecans/Walnuts

Preworkout - Yogurt

Dinner - Postworkout protein shake

Maybe last minute snack - Sunflower seeds

Any better tips? Trying to keep the fat and carbs low.

[awood08]

Just my opinion.

Snack at work- salad: what kind of salad, what kind of dressing or toppings?

Preworkout- yogurt: if you do high intensity it may not sit right in your stomach

Dinner- post workout protein shake: I would suggest do protein shake before working out and after workout having a dinner packed full of protein and good carbs like a healthy fish or oven roasted chicken and steamed veggies.

That is what has worked for me personally. 🙂

[Annie-NH]

This depends on your goal. Are you trying to eat healthy and maintain your weight, or eat healthy and lose weight?   There are no quantities so even if it is healthy food, too much isn't. 

[Julia_G]

Ham and chorizo are highly processed meats, which are linked to bowel cancer.  Ideally you shouldn't eat processed meats every day.

[rebeccam90]

Greens salad with a little bit of lemon juice for dressing, a handful of croutons as a topping sometimes.

I don't really know what qualifies as high-intensity. about 30 to 45 minutes on the treadmill, about 1.5 miles. Followed by about 45 minutes of light weight lifting and some squats, lunges, dips, things like that. I am just trying several of those '30 Day' challenges right now. How would yogurt sit for that?

I kinda want to stick to some sort of protein meal replacement shake for dinner because I work all day, spend an hour and a half doing workouts, and the last thing I want to do is deal with a whole meal plus cleaning up the kitchen/washing dishes. I end up in bed late when I do that, which doesn't work for me because I get up early for work in the mornings. Plus, I am already eating a heavy protein lunch with veggies.

My goal is eat healthy and lose weight.

Quantities:

Breakfast - 1 breakfast taco, one egg

Snack at work: Small salad to hold me off until lunch, 1 banana or a handful or grapes/strawberries

Lunch: No more than 1 beast of chicken with a good serving of broccoli/zucchini/grean beans. One serving of rice or beans on occassion.

Snack at work: Nuts I am trying to eat only one serving of. Right now I am eating too much of these because its all I have to snack on at work

Preworkout - 1 serving of yogurt to just make sure I am not working out hungry

Dinner/Postworkout - 1 scoop of protein powder with soy milk. Currently using Muscle Milk, I don't know what would be better meal replacement protein shake that has a decent taste to it.

Last Minute Snack - A handful or 2 of sunflower seeds. Its enough work to eat them that I don't get carried away and its just a last minute snack in case the protein shake isn't enough before bed.

[rebeccam90]

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@Julia_G wrote:

Ham and chorizo are highly processed meats, which are linked to bowel cancer.  Ideally you shouldn't eat processed meats every day.

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So how about just an egg and cheese taco? I'm not much for breakfast meats other than chorizo. But I am fine with a taco of egg and cheese. I would skip the tortilla part altogether but I just can't stand the taste of egg without a tortilla or slice of bread

[Julia_G]

That sounds better -- you could add the chorizo as a treat now and then.

[rebeccam90]

Thanks 🙂

Since I live alone, I cut up all the chorizo from the package into separate ziplock bags and freeze it like that. So I defrost a serving's worth whenever I am going to add some in my taco. Its usually only on a weekend because I don't have time during the week.

[alphasid]

 I think is too less calories...but I don't know. I raccomand not to try eating less and less or to be too concern about you diet. A good solution can be a nutrition lifestyle...you know what you eat (healthy or not...etc) but you can eat it in a smart way...like counting your Macros (iifym or something like that)... you can eat whatever (naturally for healt is better not to eat junk food all day...) but you controll the macros percent, or nothing at all...understand your body and what is telling you. Anyway, your plan was good enough!

[emili]

one other thing to consider, for some women over 40 (don't know if that applies) yogurt is actually really hard to digest and sits which causes bloat (I know, its not what Jamie Lee Curtis tells you). I would also try to work in more veg and fruit. You have fats and proteins accounted for, but I am not sure there is enough vitamin and mineral. I would encourage you to figure out what your calorie intake should be for the day and then pie chart your allowance based on recommeded allowances (percentages) of carbs, fats, protein, etc. That will give you your nutrients and then you can split them up into whatever meals, snacks you want.

[awood08]

If you want to stay low carb I'd avoid the croutons on the salad, replace that with something else that's crunchy to get the same effect, maybe the sunflower seeds, sliced almonds or sesame seeds. I agree with @emili on the yogurt, if you are going to eat yogurt try to get one with more benefits like Activia, Yoplait Original, or Stoneyfield.... something with probiotics. What is your calorie intake for the day? And what is your calorie burn?

I personally feel better eating a banana before I workout or something packed with good carbs and lots of potassium, kiwis, avocados & mangos are all full of potassium. It seems to help me from cramping while I run or push myself harder.

I stick to low carb most of the day but before workouts I eat carb packed food, since my workouts are high intensity like intense cardio classes or running for 3 miles. If you are doing light weight lifting and core and strength I'd stick to lower carb but still make sure you have some to keep your muscles fueled.

[rebeccam90]

I guess I am trying to aim for around 1,200 calories a day. This is healthier than what my old habits are. Cutting out coke and white flour foods every day is a good start for me.

I am mid 20s. haven't had any problems with yogurt before. When I do buy it, I get Activia.

I can't decide if I want low fat or low carb. I lean towards one, then want to lean towards the other. So I can't decide what percentages to give to carbs and fats.

For the croutons, I just add a handful, maybe 5 or 6. I should try it with the sunflower seeds instead though I guess.

Calorie burn gets around 1900, 2000 by the end of the day, as far as my fitbit tells me.

I had been eating a banana before my workout, but I kinda want to be eating fruit earlier in the day as a snack when I get hungry. And then I don't want to eat too much fruit all day, that's why I was thinking of having yogurt instead.

[awood08]

I'm the same mid 20's, 5'3" and 172 pounds (started out at 235). I find low carb works better for me, and higher fat benefits me. I stick to meat, poultry & veggies. I don't eat pasta, bread (wheat on occasion) or potatoes. I burn around the same as you, 2000 on low days 2500 on higher days. And usually eat 1200-1800 depending on my day. I eat a yogurt every day, usually in the mid morning as a snack before lunch then have a banana or apple and a handful of almonds before the gym. What works for me may not work for you. Give it a try and see how you feel, your body will tell you if you aren't doing what it needs.

[emili]

this guy is not for everyone, I happen to love him. But he does offer really good advice about nutrition and how to break down your food. he also does a good job about educating on the urban legends that everyone throws around when weight isn't going down. If you have time take a read:

http://www.aworkoutroutine.com/