I am trying to lose some weight, but i can not get myself to stick to chicken and brown rice with broccoli, its got to have more! Below is my meal plan, i have a trainer who gave me an outline of what to eat and i have tried to fit all my macros in that he wants, but i can NOT eat fish or shrimp everynight for dinner, and i can NOT eat just a garden salad with chicken and a yam for lunch. I think this is all pretty close and "clean" Let me know what you think.
Goal-lose about 15lbs of fat (get BF around 13%), tone up (abs especially)
Breakfast: 8am
Oats ? cup,2tbsp Flax seed, 4 strawberries, ? cup blueberries
Egg Beaters 3/4cup,sun dried tomatoes, ? cup cooked spinach
Post workout:11am
Protein-1 scoop protein powder
Fruit-1 banana (small)
5 g glutamine
Lunch:1pm
4 oz chicken with 4 oz sweet pototao (measured after cooking, cook in cubes like hasbrowns, no oil) Serve this over a bed of watercress with orange sections and pureed cranberries (simmer on stove to heat) and 6 toasted walnuts.
Snack:4pm
Op 1:
Protein-1/2 cup FF cottage cheese
Fat-10 almonds
Veg-broccoli, celery
Op 2:
1 apple, 1tbspoon peanut butter
Dinner:7pm
4 oz chicken or turkey and twice a week seafood
Side of pureed cauliflower twice baked; spinach and asparagus soup-cook both with shallots and leeks, then puree and season with pepper. Top with a few sundried tomatoes or roasted red peppers
Gravy for chicken and cauliflower-carmelize onions, mix some cornstartch with some beef broth and a touch of worstshire.season with pepper and sage. Or if ground turkey is on sale, I?ll make turkey meatloaf, with no carb filler, just veggies and tomato sauce and seasoning.
Snack:9pm
Green Tea
Protein 1.5 scoops-different ways-as a pancake, mixed with jell-o, as a pudding
Bed around 11
Heres the workout:
7:30am-30 min spinning, sometimes longer or shorter
Mon Back, Tue quads/calves,Wed Chest/tri/bi, Thur Shoulders, Fri just cardio and abs, Sat glutes/calves
My goal is after my workout to do about 20min HIT cardio. I know i should, but i have the HARDEST time doing abs!
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10-13-2007, 11:02 AM #1
I am cursed with loving to cook great food but im trying to lose weight!
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10-26-2007, 06:13 AM #2
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10-26-2007, 09:01 AM #3
On the fruit note, I only eat it once a day too. I didn't realize how much sugar/carbs I was getting from my 3 cups of fruit a day! So I replaced 2 cups with salad.
If you love to cook, check out recipezaar.com. You can search recipes and filter results by nutritional needs (ie: less than so many grams of fat, more than so many grams of protein). I started cooking before I started working out and it really bums me out when I think of all the yummy recipes I have that I would never eat now. I had to start a new recipe book of only healthy recipes because it depressed me too much to see all the ones I won't make.
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10-31-2007, 05:52 PM #4
Everyone is different. I eat 3 half cups of fruit a day.
Breakfest
1/4 (uncooked) oats
1/2 cup of fruit
3 egg whites
Snack
3 oz Chicken
1/2 cup of diced potatos
Lunch
3 oz Sirloin
1/2 cup of rice noodles
1 cup of veggies(oriental style)
Snack
3 oz Chicken
1/2 cup of fruit
Dinner
2oz of Chicken
2 cups of veggies(any type)
Night snack
1-2oz of Chicken
1/2 cup of fruit
That's my usual diet.
I can't make anything too fancy since you have to take in consideration of how much calories is in what.If it's not helping you, it's hurting you!
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11-01-2007, 08:12 PM #5
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11-02-2007, 01:45 PM #6
- Join Date: Feb 2007
- Location: New York, United States
- Age: 48
- Posts: 129
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I think eating healthy and clean after a while becomes robotic.Every now and then ya gotta make things up yourself, try it out ,just to keep your sanity... One day I had some brown rice with spinach left over ,and of course chicken. I wanted something for a clean snack that would satisfy me ,so I made an omelet with the rice and sliced up about 2 oz of ch. brst with some franks red hot buffallo wing sauce ,topped it off with a little parmesean cheese ..OOOh la la ,yummy . To me any way. Ya just gotta be creative..Omlets are awesome for trying different things,and can be eaten at any time......
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11-02-2007, 01:47 PM #7
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11-07-2007, 11:45 AM #8
- Join Date: Mar 2007
- Location: Manchester, Connecticut, United States
- Age: 44
- Posts: 17
- Rep Power: 0
I also have one piece of fruit a day and that is post workout when your body needs and utilizes simple carbs.
I used to love cooking to but with this diet and w/o stuff I don't have time for it so I have had to simplify everything and not dress it up. Occasionally I will cook something but in bulk so I can have for the week.
If you have time and love cooking the key word is *substitution*. Seek and you will find great alternatives for already great recipes.
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11-08-2007, 05:31 PM #9
Hey!
I cook with my clients and you can keep your love of cooking, have really good tasting food and still eat clean.
Here is what I suggest:
Go to your nearest middle eastern store and go to an Indian Market. They have some awesome spices that you can learn to incorporate into your cooking. I make the healthiest curried chicken available to mankind and it is super yummy. I make "savory sweet mashed potatoes" with yams and herbs de provence ( I use molly mcbutter)...
My broccoli has been substituted for spinach most time, using the indian Palak spices. If you have a tolerance for heat use more indian spices. THey are really cheap if you buy them where Indians actually shop. I pay $2 for safron!!
If fire isnt ur thing, look at middle eastern spices. They eat alot of Okra and they have some yummy ways to make it. There is a whole world out there with great recipes and food to play with if you like to eat clean and cook!---
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