HELP with meal plan!!!

[Serge S.]

Okey here is the story:
My g/f were on the mealplan taht was udner 1000 cals for 3 months. She went into starvation mode. In order to help her bring things to normal i decided to make her a meal plan.
Here is the sample (Mon, Wed, Fri): (it is about 1350 cals) - we increase calories - 100 - 150 each week.

1 MEAL:
oatmeal (80g)
cottage cheese (100g)
fruit (orange, apricot)

2 MEAL:
chicken breast sandwitch:
2oz chicken
2 breads
salad - spinack, tomato, lucttuse

3 MEAL:
1 Apple
Turkey 1 oz
salad (vegies)
Half of bread (70 cals)

4 MEAL:
1 whole egg , 2 egg whites
small baked potato
salad (cucumbers, brocolli, spinach, luctusse, cauliflower)

5 MEAL:
Cottage cheese (125 grams)
Plane Yogurt (125 grams)

Please psot any feedback. And information on how to incerse cals..(add amounts of foods, different foods?) in order to icnrease cals for next week.

[imperfectly_lou]

It is looking pretty good to me. She definitely needs to work on getting her cals up to at least 1,500.

I would make a couple of recommendations for this week and into the future

- She needs some healthy fats. Try adding ground flax to oatmeal (it is delicious!) and olive oil to salad. Replace one of the pieces of fruit with a serving of nuts
- Increse size of portions. One oz of turkey is miniscule! Try to aim for 3oz per serving of chicken/turkey/fish/steak
- Replace the egg whites with a meat source with dinner, or alternatively make it an omelette with veggies. Increase to 6 egg whites, 1-2 yolks.

[Serge S.]

Tuesday and Saturday.
Evrything is the same except for:
Meal 1:
Fiber flake cereal (80g)
skim milk - 1 cup
1 apple
some carrots (she just loves vegetables)

Meal4:
Peanut butter 1 tbsp
5 almonds
1 bread
salad

(is it okey to have fat (from penut butter and almonds) and carbs together in one meal?)

[Serge S.]

Thursday and Sunday:
Everything is the same as in Monday, Wed, Fri meal, except for:

Meal 1:
Fiber flake cereal (80g)
skim milk - 1 cup
1 apple
some carrots

Meal4:
Pink salmon (100g)
1 bread
salad

[Serge S.]

Originally posted by imperfectly_lou
It is looking pretty good to me. She definitely needs to work on getting her cals up to at least 1,500.

Sorry, I forgot to write that she does cardio 4 times a week, and weight training at home (she does exercises with weights or palates (sp? =)) 3 times a week. During her cardio sessions she runs for about 45 minutes burning around 600 cals.
She is 5"8 and her weight now is around 125. She lost quite a few punds on starvation diet.
So therefore due to the amount of exercise she does, it will be okey to put calories up, for at least 1800?
By the way, is there any accurate way to calculate how many calories u need in order to moderate yr weight?

[imperfectly_lou]

If she is doing that much cardio, and given she is underweight, I would recommend at least 1,800cals, even up to 2,000 or so.