Calorie Countdown - Humpday! What are you eating?

Here's my plan B - carnation plus 16oz mootopia - 240cal, 33g protein, 3g fiber S - 1/2 of a 100cal english muffin, 1oz muenster toasted - 150cal, 8g protein, 2.5g fiber L - rotisserie chicken thigh and leg, meat only plus 2 compari tomatoes - 300cal, 31g protein, 2g fiber S - fiber one yogurt D - 4oz meatloaf, 1 small boiled red potato - 440cal, 32g protein, 5g fiber S - other half of 100cal English muffin, 2tbsp peanut butter, toasted 250cal, 10g protein, 4.5g fiber Calories - 1458 (a little high but I won't finish all that chicken or meatloaf probably) Protein - 118g (a 20g "cushion" yay!) Fiber - 22g I decided not to worry about fat and carbs as long as the other numbers are in line with my plan.  I don't have specific instructions for fats and carbs anyway, just a general idea to keep them both moderate. .

Looks like a good day for you, Jen - chicken thighs and meatloaf - yum!!!   I never got specific instructions for fats and carbs either.  I found a "formula" that some folks use, which is 30% carbs, 30% fat, 40% protein when your trying to lose, and 40% carbs, 30% fat, 30% protein when you are trying to maintain.  I tweaked that for myself and do 50% carbs, 25% fat, 25% protein - because I exercise quite a bit, I burn through a lot of carbs so that's just what works for my body.  I don't hit those percentages exactly every day, but I use them as a guideline. 

Anyway, here's what's on my plate today - edited 7/3 to reflect actual Wednesday totals Breakfast:  1 c. 1% milk in my coffee, 1 packet Quaker Weight Control oatmeal

Snack #1:  3/4 c. low-fat cottage cheese, 3 tbsp. SF preserves, 2 large, diced strawberries, 2 oz. blueberries

[workout #1:  lower body strength training, core work]

Lunch:  WW SmartOnes salisbury steak w/ mac & cheese

Snack #3:  7 oz. Fage 2% yogurt, 1/4 c. Bob's Red Mill Mueslix, 2 large, diced strawberries, 2 oz. blueberries

Snack #4:  1 slice whole-grain bread, 3 slices smoked turkey, 1 slice low-fat cheese, alfalfa sprouts

[workout #2:  60 minutes cardio]

Snack #5:  post work-out banana

Dinner:  ~9 oz. leftover beef stroganoff

Snack #6:  3 sugar-free fudgesicles

 

Total calories: 1896
Carbs:  266.8
Fats:  48.5
Fiber:  33.4
Protein:  124.3

 

I've seen those guidelines too, usually I run about 35% protein, 35% carbs, 30% fat.  I've tried getting the 40/30/30 but when I do I never have enough fiber unless I go above my calorie allotment.  Personally I am finding fiber is very very important for my daily outlook on life because I am extremely evil when I am full of hard dry poo. 

I don't know how my percentages were running at 11-12 months out, but I know they were very different than what I'm doing now.  And it is super important to keep your fiber numbers up, so 35/35/30 may just be the right ratio for you right now.  Being full of hard dry poo can definitely make one extremely evil, so it's a situation best avoided!!

I am still doing decent at one protein rich meal a day and the rest liquid with the exception of a few bites of bananna in the morning with my potassium pill.   B - about 2 inches of bananna L - refried beans and fresh tomato Liquid Liquid Liquid for the rest of the day.

B- 1oz. string cheese L- 1/2 cup seafood salad, maybe some applesauce D- not sure yet.  Maybe shrimp I'm getting tired of doing all of my own meal prep.  I used to eat out several times per week.  I'm not hungry enough to eat anything from a restaurant (even an appetizer) and I have a rule that nothing passes my lips from a fast food joint, but maybe I will pick up some take out for DH and have a bite or two.  Just seems easier.

After the first few weeks I re-introduced restaurant food to my life.  I started with brothy soups like wonton soup or minestrone or chicken soup.  I'd drink some broth, wait a bit and then eat any proteiny items from the soup, like the inside of the wonton, the chicken, or the beans from minestrone.  That worked fine, was inexpensive, and allowed my husband to have a meal out now and again.  Then I moved on to chili and finally  I progressed to lean meats, generally grilled, but they can get dry sometimes.  I'd steal from husband's plate if he ordered something I wanted, but more often I'd order what I wanted, eat just a little bit, and have it boxed up for Ryan to take to work the next day.  Places that serve breakfast also work well for me because I just get an egg with some cheese or something like that..  Japanese or Thai work really well for us because both are light but tasty. When you do decide to go out, be careful of sauces, creamy soups, anything fried or cooked with oil, etc.  Don't be afraid to order something specially prepared, I haven't had any issues with my very picky orders.  Also, restaurant food tends to really pack in the salt so watch that!

As far as fast food, I had to learn what to eat so that I could maintain my fast-paced lifestyle.  With my position, meetings, etc., I have to remain very flexible.  With school that doesn't help much either, and to top it all off, I am not a very organized person.  I fly by the seat of my pants quite well. My fast food joint of choice is Wendy's because I am pretty familiar with their food & nutrition guide.  I will usually get the Ultimate Chicken Grill sandwich, plain (because they dip it in a sauce that I'm not sure what it's comprised of).  I'll eat half of it with both pieces of bread and then the remaining half, I pull off the top of the bread and just use the lettuce.    It's 320 cal, 7g fat, 36 carbs (with both pieces of the bun), and 28 g protein.  Early out, I couldn't eat the whole thing!  Now it's a stretch, but I can do it. Another good thing from wendy's is the chicken BLT salad with vinagrette.  I can't eat the whole thing, but I do eat all the chicken and try to pick out the cheese and bacon to eat.  I also don't pour the salad dressings on the salad, but dip my fork in them (old richard simmons trick).  It has 340 calories, 29 g fat, 17 carbs and 38 g protein.  With about 50% of the salad dressing, it adds an additional 65 calories. And, last but not least, Wendy's small chili.  190 calories, 6g fat, 19 carbs, 14 protein.  I've always been able to eat the whole chili (after 6 weeks) and 4 crackers too.   McDonalds has a great grilled chicken sandwich on a whole wheat bun.    I also love the chipotle snack wrap grilled.  I tear off most of the tortilla because it just fills me up. I rarely eat burgers and didn't try one for probably 5 months.  Now I eat the small hamburger minus half the bun.  Not the best choice, but something different for a change. Ah, and good old taco bell has the fresco style tacos now.  No cheese, and just a fresh pico de gallo.    Soft taco - 180 cals 7g fat, 21 carbs 8 protein (beef)/ Ranchero chicken soft taco 170 cal, 4/5 g fat, 20 carbs and 12 proteins. If fast food scares you, just become familiar with their nutrition guides so you can order confidently and with an educated guess.   So those are some options and hopefully that can help you.  You can do fast food in pro-WLS manner.  I think the only thing you cannot control with fast food is the sodium.  Any prepared food has much more sodium in it than something you would make at home.

Kathy, I think that you bring up some excellent points about fast food restaurants.  Right now, it is a rule that I have, but when I return to school in the fall, it is a rule that I will probably break due to my own cir****tances and you're right, I can make smart choices about what I eat.  I have to realize now that I am post-op that I don't need (or want) to engage in the "fourth meal", the "third meal" does not need to consist of a QPC AND chicken nuggets, etc.  I just have fast food terrors yet. Thanks Jenn for the great ideas about restaurant choices. Most restaurants offer a carb side dish and I know that I'm going to have to be creative and perhaps ask for fresh fruit or veggies instead.  I notice that a lot of places have shrimp skewers and grilled chicken which I might try.  I think that I am going to talk DH into going out tonight.  I know that I won't be able to eat much, but it will be nice to have someone else take care of the food prep tonight.  There's a little cafe by our house that serves sandwiches.  I don't want (can't eat) that much bread, but maybe I'll try a grilled chicken or turkey and swiss sandwich and remove most of the bread.  They usually serve the sandwiches with potato chips or carrots and celery, but since I can't eat either of those yet I will try to ask if they can give me a side of the steamed veggies that they serve with their entrees. Again, thanks for the ideas.  It really helps.