Jen T.
figured out my problem....I think
Apr 27, 2009
I've been struggling for a few weeks to try and lose some weight without any success. I 'thought' I was eating the right foods and the right amounts and I've been exercising so I couldn't understand how I could gain weight. Well last night I went to a support group meeting and the subject was menu planning. We were given a list of foods that are acceptable and told to try eating only from that list for a month and see if we made more progress.After looking at the list I noticed that I eat about twice as much as what was suggested on the list. I thought I was eating a proper portion and now I realize I wasn't. So THAT is why (I think ) that I've been playing up and down with the same 5 lbs. Here's the list in case anyone is interested.
Breakfast:
1) 2-3 egg whites with 1/2 banana
2) 1 cup cheerios with 1/2 cup skim milk with 6 strawberries
3) 1 cup oatmeal mixed with skim milk or water
4) egg beaters (or egg whites) with 1 piece of wheat toast (40 calorie bread) - use butter spray and sugar free jelly
5) fat free yogurt with blueberries
6) 1/2 cup to 3/4 cup fat free cottage cheese with peaches
7) 2 slices of turkey bacon with one piece of wheat toast
8) 3/4 cup of corn flakes + 1/2 cup of milk
9) 2/3 cup of light fruit yogurt + 1/4 cup of granola
10) 1 serving of protein supplement
11) 1 small apple + 1/2 cup of milk
12) 1/2 english muffin + 2 tbsp sugar free strawberry spread
13) 1/4 large whole wheat bagel + 1 oz fat free cream cheese
14) blenderize: 1/2 cup light vanilla yogurt + 1/2 cup berries of choice
15) 1 low-calorie granola bar + 1/2 cup of milk
16) 1 whole grain waffle + 1/4 cup of mixed berries + sugar free syrup
17) 2 egg whites, scrambled
Lunch and/or Dinner:
1) tuna fish mixed with pickle relish or mustard (can add fat free mayo too) and 5 fat free crackers and 1/2 apple
2) any Lean Cuisine or Weight Watchers Meal that is 5 or less fat grams per meal
3) deli turkey or deli ham with 5 fat free crackers and 10 grapes
4) salad with grilled chicken or shrimp (only lettuce and veggies) with fat free dressing (or 2 tsps of light dressing)
5) baked potato with 1/2 cup fat free cottage cheese or fat free ranch dressing
6) grilled or baked chicken marinated in BBQ sauce or fat free italian with 1/2 cup brown rice and steamed veggies
7) grilled or baked fish with 1/2 sweet potato and veggies
8) 1 cup whole wheat pasta with red sauce with chicken or shrimp in the pasta
9) grilled or boiled shrimp with cocktail sauce and veggies
10) vegetable soup
11) chicken noodle soup
12) 1 tsp tomato sauce, 1/4 oz fat free mozzarella cheese atop 4 whole wheat crackers
13) 1 slice whole grain bread with 1 oz lean ham or 1 oz fat free cheese
14) 3 oz baked chicken + 1/2 cup of green beans
15) salad: 1/2 cup salad greens, 2 oz grilled chicken, 1/4 cup raw carrots, 1/4 cup raw bell peppers, 2 tsp low calorie vinagrette dressing
16) 1 serving of low calorie beef and vegetable soup + 4 whole wheat crackers
17) 1/2 pita stuffed with 2 oz turkey, lettuce, and tomato
18) 2 oz baked fish + 1/2 cup broccoli
19) 1 medium baked potato + 1 oz grilled chicken, 1 oz cheddar cheese, 1/4 cup chopped tomatoes
20) 2 oz turkey + 1/2 cup mashed sweet potato with 1 tsp of margarine and 1 tsp of cinnamon
21) 1/2 cup refried beans, fat free sour cream, and salsa on a whole wheat tortilla
Snacks: (one a day)
1) any fruit
2) fat free popcorn
3) 100 calorie snack pack (only 1)
4) yogurt
5) turkey or ham slices from deli
6) 1 piece of laughing cow cheese with 5 fat free crackers
7) kiddie size frozen yogurt (sugar free/fat free) from TCBY
8) 1 small peach, plum, apple or orange
9) 1 low fat, no sugar added ice cream sandwich
10) 1/2 cup light yogurt
11) 1 oz fat free cheese with 3 whole wheat crackers
12) 1 low calorie granola bar
13) 1/2 cup vanilla fat free, no sugar added ice cream
14) 1/2 cup sugar free jello or pudding
15) 17 grapes + 1 oz fat free cheddar cheese
16) 1 small while grain bagel + 1 oz fat free cream cheese
17) 1 no sugar added juice popsicle
18) 1/2 cup etamame (soybeans)
19) 1 small apple with fat free caramel