HELP

I have totally fallen off the wagon and have gained 15 pounds. I got back on today and need dietary guidelines for each day. ie protein, fat, carbs ect. I used to have them memorized......please help.

My doc suggests 60+ grams of protein per day for a healthy woman.

I don't log or worry about fat/carbs, etc -- except to focus on protein and cut way back on the processed carbs ---- so, if I am eating fruit/veg carbs and some whole grains, I would say that my carb count is under 100g per day.

I try to get 15-20 grams of protein at each meal and then 8-15 for each snack

So, I have Greek yogurt or eggs/meat at breakfast
I have tuna or another protien with salad or crackers and sliced vegs for lunch
I have meat/fish for dinner with some veg

I have a string cheese and a few crackers for a snack  and a luna bar or another yogurt as a snack.

Also -- plenty of low- or - no-cal liquids -- I aim for 60-80 ounces

Totally agree! If you need help with what is what, use MyFitnessPal.com until you get back in the swing of things. It will help you remember what is what.

Good luck, you can do it!

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