Re: Need example of daily meals for one day

[Guest guest]

Here's an example of a day with no shakes and bars, as little prep as

possible

M1: protein pancakes: 1/3 cup cottage cheese, 3 egg whites, 1/3 cup

oatmeal, a little vanilla extract and a little cinnamon, blended

until smooth and then cooked like regular pancakes in a non-stick

pan. These are the BEST! Eat with a little sugar free maple syrup.

M2: diced apple, 3/4 cup cottage cheese, Splenda and cinnamon

M3: 3 oz grilled chicken (make a double portion the night before,

you'll always have meat for lunch that way), 3 cups salad greens,

salad veggies, flax-oil based salad dressing, medium baked potato

(made in the microwave) with salsa and fat free sour cream

M4: crunchy tuna--3 oz tuna (1 small can or 1/2 large can) with a

little lowfat mayonnaise and 1 apple, diced, or with 1/2 cup canned

pineapple. These sound kind of strange, but they're really good!

M5: 3 oz chicken, cubed stirfried with 1/2 cup brown rice and frozen

sitr-fry veggies, a little teriyaki too

M6: yogurt and cottage cheese, blended until really smooth, or

leftover chicken and a piece of fruit or cottage cheese and frozen

red raspberries (with a little splenda, these are so good).

You don't have to eat just chicken--extra lean ground beef and pork

tenderloin, salmon, shrimp are all good. Also, 1 whole egg and 5 egg

whites and canadian bacon are always good and very versatile in the

morning. You can make chili and chicken noodle soup and freeze them,

they're good in the afternoon as well. I've frozen leftover stir fry

too and taken it to work with me to eat at lunch too. I eat a lot of

tuna too--it's really quick to prepare.

HTH,

Maggie

> Can someone post an example of day worth of meals that includes

only

> food without shakes or bars? Very simple meal example needed

[Guest guest]

I really hate to cook, so all of my meals involve little or not

prep. I tend to eat the same things over and over, just because they

work for me, and I find that if I experiment too much and make it too

complicated, I'm less likely to stick to the plan. This is what I

ate yesterday:

meal 1: oatmeal with cottage cheese

meal 2: yam with cottage cheese, raw veggies

meal 3: tuna pouch and apple

meal 4: chicken/veggie stirfry served over barley

meal 5: salmon, barley, veggies

meal 6: oatmeal with cottage cheese

> Can someone post an example of day worth of meals that includes

only

> food without shakes or bars? Very simple meal example needed

[Guest guest]

Maggie,

Thanks for the examples. I've been trying to figure out how to make

a meal. Do you just follow the BFL approved foods and take 1

protein and 1 carb for a meal with at least 2 meals having

vegetables added? I see a lot of people talking about how much

protein to eat per body weight. So should I be trying to calculate

the protein and carb grams in each meal?

Melinda

[Guest guest]

Melinda--

On BFL boards, you'll often see people talking about protein

requirements and stuff like that. When it comes down to it, you

really just need to keep it simple, say a palm-size chicken breast

and a fistful of brown rice. Those usually equal out to about 3oz of

chicken and 1/2 cup brown rice, so sometimes people will say that.

There are some things, like cottage cheese and egg whites, where you

have to do some calculating. 1/2 cup cottage cheese is only 13g of

protein, so you need about 3/4 to 1 cup of that to make a serving of

protein and 1 egg white is only 3g protein, so you need about six to

seven of them to get enough.

If you want to think in terms of grams, the average woman doing BFL

needs about 25g of protein and 25g of carbs and 6-7g of fat in each

meal. You can go between 20g and 30g and still come out okay.

Anything in the BFL veggies column on the authorized food list

doesn't count into those gram totals. Make sure you eat veggies with

at least two meals, you can add them to other meals as well, please

don't feel like you'll be inhibiting your progress if you do, they

will only help you to burn the fat.

So, you don't HAVE to calculate the grams at all, but if you want to,

that's about what you should be getting.

HTH,

Maggie

> Maggie,

> Thanks for the examples. I've been trying to figure out how to

make

> a meal. Do you just follow the BFL approved foods and take 1

> protein and 1 carb for a meal with at least 2 meals having

> vegetables added? I see a lot of people talking about how much

> protein to eat per body weight. So should I be trying to calculate

> the protein and carb grams in each meal?

> Melinda

[Guest guest]

Here's mine:

Meal 1-- oatmeal cooked w/ cinnamon, topped with equal or splenda and 1/2 cup

cottage cheese

Meal 2--1 apple with 2-4 oz sliced turkey

Meal 3- whole wheat tortilla toasted in the oven and topped with chicken

mixed with cottage cheese and salsa

Meal 4- sliced chicken with Wasa high fiber crackers

Meal 5- Whole wheat pizza crust with low fat mozzerella cheese, low fat

tomato sauce

Meal 6- smoothie made with cottage cheese, frozen raspberries and ice.

Hope this helps!

[Guest guest]

Well here's mine:

m1: myoplex lite

m2: tuna salad with 1/2 whole wheat pita

m3: oatmeal with a lean turkey sausage patty

m4: turkey burger on whole wheat toast with mixed frozen veggies

m5: chicken breast with 1/2 cup brown rice

m6: 1 c. cottage cheese w/ apple

HEY, who had the recipe with the tuna and apple mixed together? I think it was

, what was it again? I keep wanting to try it because I realized after not

eating tuna for 2 weeks, that tuna is VERY filling and I wanted to find

something different to do with it! thanks!

~kim

Need example of daily meals for one day

Can someone post an example of day worth of meals that includes only

food without shakes or bars? Very simple meal example needed

[Guest guest]

1. 4 egg whites and 1 egg scrammbled and but in a ww tortilla with some

salsa

2. cottage cheese and yogart mixed

3. homemade beef barley soup that I make a bit batch of and freeze

4. cottage cheese again with fruit

5. dinner, chicken brown rice and veggies

6. chicken from dinner in a tortilla with veggies etc.

x_suziku_x wrote:

> Can someone post an example of day worth of meals that includes only

> food without shakes or bars? Very simple meal example needed

>

>

>

[Guest guest]

> 3. homemade beef barley soup that I make a bit batch of and freeze

>

[Guest guest]

Hey Kim--

Here's the recipe for the apple/tuna thing:

1 apple, diced

3oz tuna (1 small can or 1/2 large can)

1-2 tsp low fat mayo

Mix all together. Add salt and pepper if you want. It's sweet,

crunchy, and very filling!

Maggie

> HEY, who had the recipe with the tuna and apple mixed together? I

think it was , what was it again? I keep wanting to try it

because I realized after not eating tuna for 2 weeks, that tuna is

VERY filling and I wanted to find something different to do with it!

thanks!

> ~kim

[Guest guest]

thanks!!!!

Re: Need example of daily meals for one

day

Hey Kim--

Here's the recipe for the apple/tuna thing:

1 apple, diced

3oz tuna (1 small can or 1/2 large can)

1-2 tsp low fat mayo

Mix all together. Add salt and pepper if you want. It's sweet,

crunchy, and very filling!

Maggie

> HEY, who had the recipe with the tuna and apple mixed together? I

think it was , what was it again? I keep wanting to try it

because I realized after not eating tuna for 2 weeks, that tuna is

VERY filling and I wanted to find something different to do with it!

thanks!

> ~kim