A balance of Mind-Body-Spirit

Saturday, December 20, 2008

Eating plan

Hi Julie and all

Here is my eating plan, cut and pasted from Word. Not sure how it will come through but I can email the doc to you if you want.
Really it is just eating 5 times a day. About 1400 calories and spacing them out. You can eat whatever you prefer, but I just listed foods I like, that are healthy, satisfy me and easy to keep aournd. I just like having a structure, so when hunger hits I run to my list to see what to eat, versus grazing through my fridge and pantry! Usually what I have planned sounds really good and I stay on track.

Of course I still struggle, and at night especially. Candy... chips, still call my name and I an working on that. Let me know if you want any more info... sometimes I like structure sometimes not.. hope this helps!

Breakfast: 300 cal
2 eggs and toast
6 oz yogurt, 1 t honey and
¾ C Blueberries
coffee w/ ½

Snack: 200 cal
Chicken 6 oz
or mini bagel 120 w/ 2t pb 80
Or 6 oz Yogurt w/ 1 t honey

Lunch 300 cal
Salmon patty 4 oz,
tuna 6 oz 200
with salad 1 t Oil/vinegar or spianch
1/2 C corn or small potato

Snack: 200
Tea or banana and 1 t pb
Fruit and cheese: choose between
-1 C grapes
-1 orange
-1 C strawberries
Mozz or Feta cheese 1oz

Dinner: 300 cal
4 oz salmon, or chicken
green veg
½ c corn or small potato
small fruit

Sugar free pudding or max glut and tea 100

Omega Oil

Water 1 2 3 4 5 6 7 8 total 1400 cal


Julie said...

Thank you!

Cindy said...

You are welcome.
I substitue a lot.. like tonight my dh made roast chicken, green beans (with pecans!) and mashed potatos.. so I ate that. But this structure helps me a lot with portion control.. I am horrible at that. Snacking doesn't help...

Oh, yeah and after that stellar circut workout, I ate a WHOLE BAG of candy that night! ARGHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

A balance of Mind-Body-Spirit

Thought for the Day

"Good friends are good for your health."

~Irwin Sarason

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