What I'm Eating

Over the past few weeks, I've had the chance to visit with a few friends following the blog and all of them ask, "What are you eating?" I thought I would use today to go through a full day's menu for me.

Now remember, I'm eating to feed 120 pounds of lean body mass and I'm averaging 3-6 hours a week of exercise activity.. I'm also trying to lose 2 pounds of fat a week. Considering all this, my total daily caloric intake should be 1688 calories.

I've divided this up into five meals a day, targeting around 330 calories a meal. This is a target, not a rule! And what I'm finding, the more I eat these smaller, more frequent meals, my stomach is adjusting and learning how much food it actually takes to properly nourish my body.

I've also added protein drinks to my daily menu - I'll be writing a full blog entry about that in the future!

Okay, so here's a day's worth of food:

7AM Meal 1: Protein Drink (I have this first thing in the morning - it has replaced my morning cup of coffee)

2 scoops protein powder (I like GNC's Amplified Wheybolic Extreme 60 in chocolate)
1-1/2 cups skim milk

Total cal: 321
Protein: 54 g
Carbs: 23 g
Fat: 0 g

10AM Meal 2: Light Breakfast - Egg Sandwich

1 egg (scrambled in Pam, hard boiled, or poached)
1 slice American cheese
1 slice high fiber whole wheat bread
1 cup skim milk

Total cal: 300
Protein: 22 g
Carbs: 32 g
Fat: 9.5 g

1PM Meal 3: Light Lunch

1 chicken breast, grilled
lettuce & tomato slices
1 cup skim milk

Total cal: 317
Protein: 40 g
Carbs: 18 g
Fat: 8 g


4PM Meal 4: Protein Drink

2 scoops protein powder
1-1/2 cups skim milk

Total cal: 321
Protein: 54 g
Carbs: 23 g
Fat: 0 g

7PM Meal 5: Dinner

1 3-1/2oz lean cut beef, grilled (steak/burger)
1 cup steamed vegetables
1 small baked potato
1 pat butter
1 T sour cream
Iced tea w/Splenda and lemon

Total cal: 386
Protein: 31 g
Carbs: 37 g
Fat: 11 g


This brings my totals for the day to this:

Total calories: 1645

Total for Nutrients:
Protein: 201 g
Carbs: 133 g
Fat: 28.5 g

This is good as it shows the majority of my nutrients are coming from protein and I'm keeping my fat under control.

Here's a tip for making meal planning easier: make "meal cards" with your favorite things to eat with the quantities, calories and nutrients already figured out. Use these to plan what you'll eat and what you'll buy at the grocery store!



Are you with me? :)

-- Kristin