So What Do You Eat?

Back to food. A favorite subject of mine! It is hard to stay within your calorie count sometimes. It takes practice and some patience. Like I said when you are just starting on your journey, ONLY worry about calories. That is what will ultimately help you lose weight. NOTE: make sure when you are looking at labels that you are reading the info for 1 serving, and you are only eating 1 serving. A bottle of Coke has 2.5 servings in it, so you may think you are only drinking 100 calories, but if you drink the whole bottle, that is actually 250 calories! Once you have your calorie counting down, you can focus on getting 50% carbs, 25% protein, and 25% fat in your diet. It is easily tracked by going here and then clicking on the Analysis button after your foods have been entered. It will give you a grade for your food choices, and a pie chart to tell you what percentage of carbs, fats, and protein you are eating. I love caloriecount.com!

So, what do you eat? I wanted to give you some ideas of what I eat to stay within my calorie count (1400-1600) calories each day...

Breakfast:
My two favorite breakfasts are:
1. Egg Sandwich:2 slices whole wheat toast, 2 egg whites, and 1 ounce low-fat cheese.
Total calories: 212
2. Banana Bread: 2 slices and 1.5c skim milk. Total cal: 348
3. Peanut Butter Toast: 2 slices whole wheat toast, 2 tbsp peanut butter, 1 c skim milk. Total cal: 370 cal

Lunch:
1. Tuna Sandwich: Sandwich thins bread (these are new to me, and I LOVE THEM) 1 pouch tuna, 2 tbsp fat free mayo. Total Calories: 200
2. Grilled chicken sandwich: Sandwich Thins, 3 oz grilled chicken, buffalo sauce, lettuce, tomato. Total calories: 230
3. Grilled chicken salad: (Make a heaping salad- a whole bag of lettuce is only 45 calories!) Lettuce, tomato, 1/2 ounce cheese, 2 tbsp Ranch dressing, 3 oz. chicken, 2 tbsp Buffalo Sauce. Total calories:390

Sides I put with my lunch:
1. Sunchips: 140 cal
2. Jello Sugar Free pudding: 60 cal (dip some strawberries in the chocolate one- it only adds about 50 calories- yummy!)
3. Jello Sugar Free: 10 cal
4. Cheese stick: 80 cal
5. Fresh veggies: minimal calories depending on what you choose

Dinner:
I skip all around for dinner on what I eat, but be sure to always save yourself about 600-700 calories for dinner. One of our favorite things to eat are the Stouffer's or TGI Friday's skillets.




You can find them in your grocer freezer section for $4-$7. The are delicious, can be cooked in the microwave, and average about 450 calories. The most wonderful thing about them is they force you into portion control. I am positive these bags were a key to my weight loss.

We also do things like grilled chicken, meat loafs from the Biggest Loser cookbook, Subway. Whatever goes as long as you stay in your calorie count. Now, I won't lie. These skillets would probably leave me wanting more, so I always either make a big side salad or veggie to go with them.

Snacks: (I don't always snack, it truly depends on whether or not I'm hungry, but if I do, I try to keep it under 150 calories, and I try not to snack after 8 p.m.) Most of my snacks are afternoon snacks . Rarely do I eat any snacks after dinner.
1. Popcorn: mini bag 150 cal
2. Apple: 100 cal
3. V-8: small can 30 cal
4. Rice Krispy Treat (for something sweet): 90 cal
5. Pickle: 5 cal

As you can see, my diet is not perfect. I am not a rabbit! I eat things that normal people eat. The key is finding foods that fit. Get creative. Take a little time to prepare. I cut a bag of veggies each Sunday. I put celery, carrots, tomatoes, green pepper, and cucumber all in one bag, then when I need fresh veggies for a side or a salad, I grab a handful. Easy as that.

One other tip is, don't reinvent the wheel. As long as you vary your diet slightly, you can eat the same things. You can have the same general breakfast or lunch. Find a few things that work, and use them. You don't have to eat 30 different breakfasts or lunches each month. I stick to the same 3-4 breakfasts and lunches, and work to vary my dinners.

I would love to hear some of your ideas. It would be wonderful if you would add some ideas in the comments section! I hope this was helpful.