Daily Plan for Thursday (Wagoneers)
Meal 1:
(2) Slices of Whole Wheat Bread (French Toast) topped with cool whip. (28g Carbs, 3g Protein)
1 Egg (7g Protein)
1 oz Roasted Turkey (7g Protein)
Total: 28g Carbs - 17g Protein (2 Servings Carbs, 2 Servings Proteins)
Meal 2:
3/4 cup of Grits (30g Carbs) w/ butter and salt and pepper
3-4 oz sirloin steak (26g Protein) w. sautee onons and mushrooms.
Total: 30g Carbs - 26g Proteins (2 Servings Carbs, 3 Servings Proteins)
Meal 3:
1/2 Blueberry muffin (15g Carbs) w/ light butter spray
8 oz Skim milk (8g Protein)
Total: 15g Carbs - 8g Protein (1 Serving Carbs, 1 Serving Protein)
Meal 4:
3-4 oz sirloin steak (26g Protein)
1/2 baked potato topped with sourcream and chives (30g Carbs)
Total: 30g Carbs - 26 Proteins (2 Servings Carbs, 3 Proteins)
Workout:
Complete body weight training, HIIT Treadmill workout
Total 1 hour.
Post workout meal:
1/2 cup Strawberries
1/2 bagel topped with p-nut butter
(No need to count servings here, the body will use most of this to replenish glycogen levels.)
Meal 5:
1 Cup Pinto Beans (15g Protein)
2 oz cut of cornbread (25g Carbs) w/ light butter spray
Total: 25g Carbs - 15g Protein (2 Servings Carbs, 2 Servings Protein)
Total: 1820 Calories approximately.
For every carb serving, multiply it by 80.
For every protein serving, multiply it by 100.
My BMR is 2500.
My requirement to lose 1-2 lbs a week is 1700-2000 calories a day.
Today is going to be a good day!
Wow, that is really nice of you to go to all that work and provide it to us! I think you are right, we need to think balance. I know that my doc really did not want us to use protein shakes for long, just for recooperation after surgery, then we are to get protein from what we eat. I ate 2 eggs and a piece of whole wheat toast this morning because of you! I need to take time for me and make eggs:), instead of drinking a quick shake or yogurt. I need not to wait until I am hungry and grab whatever is quick. So, I am getting ready to go out shopping so I did drink a shake so I will be full and ready to eat something more substantial when I return. Hope you and yours have a Happy 4th tomorrow:)
Sorry it took me so long to respond, I was helping my doctor today at his bariatric center speak to future patients about nutrition after WLS. Let's take a look at your menu. EM - EAS Chocolate Protein Shake (abt 5A) This is good but we need a least 15g of carbs here to bring sugar levels up into normal ranges, remember you blood sugars are low when waking up, so let's do this. (1 Slice of Toast w/P-Nut Butter) This provides 1 serving of carbs and 1 serving of protein. Blood sugars will rise a little but not enough to cause a spike. This also provides glucose for the brain and gets the Central Nerve System up and running. B - (1) Slice of Turkey Bacon, w /1 scambled egg & cheese Hazelnut Decaf Coffee Let's add some glucose here. 1 Cup of Oatmeal with butter and cinnamon. Remember the body is hovering just above low blood sugar in order to keep glucogen hormone (Fat burning) secreted. Adding glucose here produces glucose for the brain and other organs and also keep blood sugars normal (Control hunger and cravings). This meal will now have 2 Servings of Carbs, and 2 Servings of Proteins (Balanced) L - Grilled Chicken Breast w /tossed salad & LF Italian dressing Not bad, but let's add a slice of garlic bread here. By now you should know why we added the glucose. This meal will now have 1 Serving of Carbs, and 1 Serving of Protein. The salad is fiber and the body breaks it down but do not use it for anything nutritious, it's a filler. S - Cottage Cheese w /Peaches The cottage cheese is good with the peaches, but let's add a little protein here. Let's go with a 5-6 Vanilla wafers topped with peanut butter. Cottage cheese has protein but it is lactose base, so where does the body store lactose? In the liver, so blood sugar is not effected by the cottage cheese or the peaches which is fructose (another sugar that is stored in the liver) The balance of this meal is 1 Serving of Carb, 1 Serving of Protein. D - Spinach/Turkey Quiche w /tossed salad & LF Italian dressing The spinach is fiber (Ignored by the body), the quiche is your protein source, and the salad is fiberous. Where is the glucose? Let's do another slice of garlic bread here with your quiche. This will provide the brain with glucose and keeps blood sugars normal. S - Dannon Yogurt Smoothie w /1 scoop of Whey Protein (abt 2a) This is a good snack. My question is does this satisfy your sweetness craving? If no, let's satisfy it with 1 Hershey Bar or 1/2 of any candy bar you like with 8 oz of Milk. This provides the with 1 serving of carbs, and 1 serving of Protein. This also satisfy the reward center of the brain where the hormone Dopamine is secreted. This stops overeating and cravings for a lot of sugars. Overall very good protein sources, a little lacking in glucose, but by making little changes like this will help turn the body into a fat burning rocket!
