How I am doing it Nutrition #3


I get a lot of questions about what specifically I have done to lose weight and get fit… I’m going to write up a few pieces to give the details
This one is about nutrition, part 3 in the series
So first I cut back snacks and portions, then I started tracking everything… what am I actually eating???
Here’s a typical day in my diet:
Breakfast, usually around 8 am: yes that’s right I now eat breakfast!!! Usually oatmeal (160 calories). I use a whole grain oatmeal with less sugar and no artificial sweeteners, it is great and quick and tasty.
Morning snack: around 9-11 am. Usually berries (blueberries or raspberries about 80 calories). With it usually some nuts (almonds 160 calories or peanuts IN the shell of course for 160 calories)
Lunch: varies a lot by the day but in general- a salad with whole grains, nuts, veggies, greens and cheese (350 calories) with a slice of bread with fake butter (150 calories) or alternatively some leftovers from dinner or black beans with fixings (around the same number total calories)
Afternoon snack: usually veggies with hummus (100 calories)
Dinner: 67% of the time it will be veggie fajita style vegetables with lots and lots of salsa and a little cheese (415 calories). Here is why I love these: you can eat a huge pile (literally 5 cups of veggies) and it is so filling but at the same time healthy and nutritious. I use a bag fajita mix- I don’t eat much salt so I don’t mind the extra sodium here. If I’m not eating fajitas then I’m probably eating a meal from Marley Spoon or Plated or Sunbasket- these range from 450-800 calories usually. If it is on the higher end I usually eat a smaller portion or omit something so that I get the number down as low as I can. I love the meal services because I hate taking the time to shop and think about my meals- these are healthy and delicious. I will often take the leftovers and turn it into lunch for the next day also!
Night snacks: what I snack on depends on what I am craving and how many calories I have left for the day. My total calorie goal right now is 1760. This is to keep me losing 2 lbs per weeks. So for night snack I might eat any of the following: a salad (350 calories), veggie soy nuggets (220 calories), fruit (120 calories, cheese and crackers (350 calories), popcorn (130 calories), dark chocolate (100 calories), bean chips and pico de gallo (150 calories)
You can see by adding the numbers above it is fairly easy to keep it under my calories. If I go out to eat it is a little harder, but I’ll go into that in another post!

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