Re: Meal Plan for getting started

[Guest guest]

CR is about less calories so many use diff plans. A good diet plan, IMO, is one approved by the medicals, ie, DASH, Ornish, Pritikin. there are diet books but even the good ones do not have a complete plan. I'd start with the DASH book, easy to read. But I use mostly Ornish.

You'll need to scale the plan based on what you think is the caloric level you need. You can calculate that using the harris benedict equation for women.

http://www.floyd.edu/academics/divisions/smpe/biology/th/2190/13.htm

Benedict equations

Man: BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Woman: BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

Regards.

----- Original Message -----

From: jenniferschwallie

Sent: Tuesday, September 07, 2004 2:55 PM

Subject: [ ] meal plan for getting started

Hello,My name is and I am extremely interested in following a CR eating plan. I have always paid attention to nutrition and I exercise very regularly. I've also done some exploring on different CR sites but I cannot seem to find a meal plan to follow. There's different examples and ideas but I am looking for something that states Breakfast, Lunch, and Dinner and what to eat at each. I have no problem with eating the same thing everyday. Could someone please e-mail me an example of what they eat on a daily basis? Obviously I would be looking for the menu of a female in her 20's (I am 27). I live in Buffalo, NY and it is very difficult to meet other people that are interested in nutrition and eat healthy. I've followed a vegan diet in the past and mostly follow a vegetarian diet. Through this I am hoping to improve my lifestyle and to drop a few pounds. Thank you so much for your time and I look very forward to hearing from you. My e-mail address is jenniferschwallie@...Jennifer

[Guest guest]

: Not sure why you're having so much trouble. Dr W gives plenty of examples in his book " Beyond T120Y Diet " . Also a meal plan is pretty much the same whether you're 20 or 80, but perhaps varies in calories according to the amt of exercise or metabolism.

Here's an example of a typical day's eating for me:

Breakfast: coffee with skim milk, bowl of Cheerios with skim milk and strawberries or blueberries. Or oatmeal and strawberries or blueberries

Lunch: salad similar to the one described below (romaine lettuce, onion, red pepper, tomato, red cabbage, broccoli sprouts,( and any other fresh veggies I have on hand), with 3 or 4 oz canned salmon

Examples of Snacks: cup of coffee with skim milk and artifical sweetner, fat free plain yogurt sprinkled with Brewer's Yeast, a few mixed unsalted nuts, small round of pita bread topped with allfruit & pure unadulterated peanut butter.

Dinner: 4 oz either poultry or fish, mixed steamed vegetables (such as brussel sprouts, broccoli, green beans cauliflower. Piece of sweet potato.

after dinner snack: mixed fresh fruit salad topped with ff yogurt and brewer's yeast.

All cooking is either steamed or sauteed with extra-virgin olive oil as the " fat " used.

Also, on pp. 219 - 221 of " Beyond " Dr W outlines examples of what a typical day's meals/start up pattern should be:

Breakfast: Blend: 1/2 to whole banana, cube of tofu, cup of blueberries, milk or kefir. If not enough pour over oatmeal or whole oats.

Lunch: large salad with : romainelettuce, chpd spinach, red pepper,

raw sweet potato, broccoli or broccoli sprouts, long grain rice, beans,

chpped red cabbage, onion, salza. Season with balsamic vinegar and extra virgin olive oil.

Dinner: steamed veggies (cruciferous such as broccoli,

brussel sprouts, , kale, cauliflower), sliced carrots, onions, garlic, sweet or white potato,topped with tomato sauce. Add 3 1/2 oz. fish or lean meat. If not enough add whole grain bread (no butter or margerine - olive oilw/mashed garlic or other omega 3 spread)

on 9/7/2004 3:55 PM, jenniferschwallie at jenniferschwallie@... wrote:

> Hello,

> My name is and I am extremely interested in following a CR

> eating plan. I have always paid attention to nutrition and I exercise

> very regularly. I've also done some exploring on different CR sites

> but I cannot seem to find a meal plan to follow. There's different

> examples and ideas but I am looking for something that states

> Breakfast, Lunch, and Dinner and what to eat at each. I have no

> problem with eating the same thing everyday. Could someone please e-

> mail me an example of what they eat on a daily basis? Obviously I

> would be looking for the menu of a female in her 20's (I am 27). I

> live in Buffalo, NY and it is very difficult to meet other people

> that are interested in nutrition and eat healthy. I've followed a

> vegan diet in the past and mostly follow a vegetarian diet. Through

> this I am hoping to improve my lifestyle and to drop a few pounds.

> Thank you so much for your time and I look very forward to hearing

> from you. My e-mail address is jenniferschwallie@...

>

>

>

[Guest guest]

Hi :

Welcome. You might want to take a look at this site also:

http://crdiary.blogspot.com/

It is updated frequently by a member here.

Rodney.

> Hello,

> My name is and I am extremely interested in following a CR

> eating plan. I have always paid attention to nutrition and I

exercise

> very regularly. I've also done some exploring on different CR sites

> but I cannot seem to find a meal plan to follow. There's different

> examples and ideas but I am looking for something that states

> Breakfast, Lunch, and Dinner and what to eat at each. I have no

> problem with eating the same thing everyday. Could someone please e-

> mail me an example of what they eat on a daily basis? Obviously I

> would be looking for the menu of a female in her 20's (I am 27). I

> live in Buffalo, NY and it is very difficult to meet other people

> that are interested in nutrition and eat healthy. I've followed a

> vegan diet in the past and mostly follow a vegetarian diet. Through

> this I am hoping to improve my lifestyle and to drop a few pounds.

> Thank you so much for your time and I look very forward to hearing

> from you. My e-mail address is jenniferschwallie@y...

>

>

[Guest guest]

whoops almost forgot: I drink liberal amounts of all kinds of tea: green,

regular, herb, between meals.

If you are a vegetarian or vegan, eggs, small amounts of soy, beans with

whole grains, ff yogurt etc can be substituted for meat or fish protein.

IMHO though some fatty fish such as wild salmon should be in everyone's

diet. Just my opinion.

on 9/7/2004 5:01 PM, Francesca Skelton at fskelton@... wrote:

> : Not sure why you're having so much trouble. Dr W gives plenty of

> examples in his book " Beyond T120Y Diet " . Also a meal plan is pretty much

> the same whether you're 20 or 80, but perhaps varies in calories according

> to the amt of exercise or metabolism.

>

> Here's an example of a typical day's eating for me:

>

> Breakfast: coffee with skim milk, bowl of Cheerios with skim milk and

> strawberries or blueberries. Or oatmeal and strawberries or blueberries

>

> Lunch: salad similar to the one described below (romaine lettuce, onion,

> red pepper, tomato, red cabbage, broccoli sprouts,( and any other fresh

> veggies I have on hand), with 3 or 4 oz canned salmon

>

> Examples of Snacks: cup of coffee with skim milk and artifical sweetner,

> fat free plain yogurt sprinkled with Brewer's Yeast, a few mixed unsalted

> nuts, small round of pita bread topped with allfruit & pure unadulterated

> peanut butter.

>

> Dinner: 4 oz either poultry or fish, mixed steamed vegetables (such as

> brussel sprouts, broccoli, green beans cauliflower. Piece of sweet potato.

>

> after dinner snack: mixed fresh fruit salad topped with ff yogurt and

> brewer's yeast.

>

> All cooking is either steamed or sauteed with extra-virgin olive oil as the

> " fat " used.

>

>

> Also, on pp. 219 - 221 of " Beyond " Dr W outlines examples of what a typical

> day's meals/start up pattern should be:

>

> Breakfast: Blend: 1/2 to whole banana, cube of tofu, cup of blueberries,

> milk or kefir. If not enough pour over oatmeal or whole oats.

>

> Lunch: large salad with : romainelettuce, chpd spinach, red pepper,

> raw sweet potato, broccoli or broccoli sprouts, long grain rice, beans,

> chpped red cabbage, onion, salza. Season with balsamic vinegar and extra

> virgin olive oil.

>

> Dinner: steamed veggies (cruciferous such as broccoli,

> brussel sprouts, , kale, cauliflower), sliced carrots, onions, garlic, sweet

> or white potato,topped with tomato sauce. Add 3 1/2 oz. fish or lean meat.

> If not enough add whole grain bread (no butter or margerine - olive

> oilw/mashed garlic or other omega 3 spread)

>

> on 9/7/2004 3:55 PM, jenniferschwallie at jenniferschwallie@... wrote:

>

>> Hello,

>> My name is and I am extremely interested in following a CR

>> eating plan. I have always paid attention to nutrition and I exercise

>> very regularly. I've also done some exploring on different CR sites

>> but I cannot seem to find a meal plan to follow. There's different

>> examples and ideas but I am looking for something that states

>> Breakfast, Lunch, and Dinner and what to eat at each. I have no

>> problem with eating the same thing everyday. Could someone please e-

>> mail me an example of what they eat on a daily basis? Obviously I

>> would be looking for the menu of a female in her 20's (I am 27). I

>> live in Buffalo, NY and it is very difficult to meet other people

>> that are interested in nutrition and eat healthy. I've followed a

>> vegan diet in the past and mostly follow a vegetarian diet. Through

>> this I am hoping to improve my lifestyle and to drop a few pounds.

>> Thank you so much for your time and I look very forward to hearing

>> from you. My e-mail address is jenniferschwallie@...

>>

>>

>>

>

>

[Guest guest]

I tend to adhere more to guidelines than to a plan. Here are the ones I follow:

.. Veggies should be the centerpiece of any meal. Eat a variety of them, but concentrate whenever possible on veggies which are deep in color (spinach as opposed to lettuce, e.g.)

.. I'm not fond of veggies for breakfast, and that is when I'll eat the most nutrient dense fruit with some form of low fat protein. Blueberries, skim milk, brewer's yeast some ice cubes whipped in a blender are my almost daily breakfast.

.. I chose beans and grain combos over other forms of protein sources. Research has shown that red beans are the highest in antioxidant level. You can buy them and make them yourself, or if time is a constraint there are plenty of vegan chili mixes out there. As a vegetarian, I don't eat fish, but to add Omega 3s to my daily diet I eat a couple of slice of Omega 3 enriched bread every day.

.. To some degree, CRONING is a mindset. I can not perfectly CRON every day. My objective is to improve my eating habits and reduce my calories without it becoming so disruptive to my life that I through in the towel and head for Ben & Jerry's. So, I don't talk about CRONING with noncroners, I don't make a huge deal out of it when I go out. I find the less I focus on CRONING being a "program" and the more I focus on eating healthfully, the simpler it is.

Best of success!