Brand spankin new sample menu
I just put together a new sample menu to go off, like literally just made it 5 minutes ago. I am usually not to smart when it comes to the diet aspect of losing weight so I figured I’d bring it to the forum to get sum tough luv and figure out whether this is a good menu or not. So before you give advice let me tell you a little bit more about what I eat, I am a lacto-ovo vegetarian, I Do Not eat beef, poultry, pork, and seafood. I do eat eggs, milk products, soy (fake meat) products, tofu, very few fruits (I am allergic to alot of them especially bananas). ALSO, I am in no way shape or form interested in switching back to eat meat. If only I had the same dedication going vegetarian that I do trying to stick to a diet. I don’t count calories or macros, dieting is already hard add an extra challenge and it’s harder for me to stick with. I am a total endomorph, gaining muscle is easy losing fat is a major challenge. Ok that’s enough about me hehe, here’s my sample menu:
Meal 1 ~ 1 whole egg and 2 egg whites mixed with half cup ea of chopped tomato and spinach; 1 packet of instant grits
Meal 2 ~ 1/2 cup low fat cottage cheese; 1 piece whole wheat toast with 1/4 tsp margarine; handful of mixed nuts
Meal 3 ~ 3/4cup Mock Tuna Salad (mashed chickpeas, fat free ranch dressing- i hate mayo, honey/brown mustard, salt/pepper); 1 boiled egg white; 1 piece whole wheat toast
Meal 4 ~ 1 boca burger; 1/2-1 cup steamed broccoli drizzled in 1/4tsp olive oil; brown rice; 1/2cup tomato sauce (before working out)
Meal 5 ~ 1 boca burger; 1/2-1cup steamed broccoli; 1/2 cup salsa; or protein shake w/ water or fat free lactaid milk (after working out)
Meal 6 ~ 98% fat free butter popcorn or casein protein shake w/ water
Ok so there is my meal plan let me know what you think. Thanks to anyone and everyone who offers advice it is much appreciated.
November 10, 2008 at 12:03 pm
HI
here are my few suggestions for what it’s worth…switch the instant grits to 1/2 cup thick rolled oats (will take longer to digest than instant), take out the 1/2 C tomato sauce (lots of sugar and since you’re trying to lost 60 lbs according to your profile, you don’t need it) and stick w/just the protein shake instead of popcorn for your last meal. Of course, being consistent is going to be more important than the rest of the little details, so keep at it and good luck to you!! take care, Emily
November 10, 2008 at 12:11 pm
^^ Agreed! Also, taking in some EFA’s along with your casein shake at night will aid in fat loss - so that might be something to take into consideration. This isn’t really necessary if your casein shake already has a nice amount of fat (you don’t want too much), but this will depend on your brand. If you’re still hungry - you could try cottage cheese (I use dry curd as it’s higher in protein) or add some veggies to the meal - it will fill you up and slow digestion even more.
Good luck!
November 10, 2008 at 12:15 pm
Oh, and you could also try replacing any bread with a serving of sweet potato instead.
January 31, 2009 at 2:39 am
Hi
I’m noticing a lot of carbs in your diet. Too much bread. Try cutting out more carbs if possible. Also, eat any fruit that you can eat, you need those natural sugars for energy. Try not to eat too much before your workout. And depending on how hard you push at the gym, always have a protein shake after. It gets digested faster than eating protein and your muscles won’t go too long without the protein they need.
By your timing it looks as if you work a normal 8-5 job or so, working out after work? If you’re working out after work and have a protein shake then your next meal is also a protein shake and then bed. You should have another meal in between those two. A protein shake before bed is good if you’re wanting to grow because protein gets digested slowly while you sleep and it won’t get burned off. It also helps you sleep. If you’re wanting to lose weight instead, try not to eat 3 hours before bed. So have your protein shake after your workout and then a light meal for dinner.
If you have any questions I’m more than happy to help.
You’re on the right track and I don’t see anything "bad" in your diet!
Good luck!
-Nickole