Daily menu format

Since I have stopped losing and even gained 2 lbs from my lowest, I am worrying about regain/bounce.  I have not tracked much during this whole weight loss journey.  I just input my food occasionally to see where I am. 

I have decided to try a more regimented program and stop the gain and maybe drop another 5 lbs if I can.  I am lazy when it comes to my food, I'll admit it.  I don't like to think about it too much and sometimes my lack of a plan leads me astray. 

I have come up with a daily menu that I think I can live with  most of the time.  So my plan is to follow this 5 or 6 days a week to the letter and substitute a little a few days a week if I feel the need for variety. 

Give me your thoughts, I know there is a variety of opinions on carbs and mine may be higher than some like, but this is lower and healthier than my usual day, sad but true.  I have been having sourdough pretzels and crackers (junk carbs) and want to get those out of my routine.

NUTRIENT SUMMARY

 BREAKFAST

Premier Protein Shake (11 oz) Calories: 160, Fat: 3g, Carbs: 5g, Sugar: 1g, Protein: 30g

 SNACK

Apple large (3-1/4" round) (0.75 large)

Calories: 83, Fat: 0g, Carbs: 22g, Sugar: 17g, Protein: 0.8g

Peanut butter, smooth style, with salt (2 tbsp)                         

Calories: 188, Fat: 16g, Carbs: 6.3g, Sugar: 3g, Protein: 8g

 LUNCH

American Salad Mix (2 Cups)

Calories: 15, Fat: 0g, Carbs: 3g, Sugar: 2g, Protein: 1g

Kraft Light RASPBERRY VINAIGRETTE DRESSING (2 Tablespoons)

Calories: 50, Fat: 3.5g, Carbs: 5g, Sugar: 5g, Protein: 0g

Seeds, sunflower seed kernels, with salt (0.25 cup)

Calories: 186, Fat: 16g, Carbs: 7.7g, Sugar: 0.9g, Protein: 6.2g

Bacon Bits (2 TBS)

Calories: 60, Fat: 4g, Carbs: 0g, Sugar: 0g, Protein: 6g

Apple large (3-1/4" round) (0.25 large)

Calories: 28, Fat: 0g, Carbs: 7.3g, Sugar: 5.5g, Protein: 0.3g

Cucumbers (3 slices) 

Calories: 5, Fat: 0g, Carbs: 1g, Sugar: 0g, Protein: 0g

Carrots, baby, raw (2 medium)

Calories: 7, Fat: 0g, Carbs: 1.6g, Sugar: 1g, Protein: 0.1g

 SNACK

Nuts, almonds (0.25 cup, whole)

Calories: 206, Fat: 18g, Carbs: 7.7g, Sugar: 1.4g, Protein: 7.6g

 DINNER

Meat  (3 oz)

Calories: 190, Fat: 8.7g, Carbs: 0g, Sugar: 0g, Protein: 26g

Veggie (0.5 cup, chopped)

Calories: 27, Fat: 0.3g, Carbs: 5.6g, Sugar: 1.1g, Protein: 1.9g

 SNACK

Microwave popcorn, regular (butter) flavor 1 mini bag

Calories: 160, Fat:7g, Carbs: 19g, Sugar: 0.2g, Protein: 4g

Some of you may notice that your calories and grams are not adding up the way you think they should. It is generally thought that carbohydrate contains 4 calories per gram, fat contains 9 calories per gram, and protein contains 4 calories per gram. For example if there is 10 grams of carbohydrate in a food and nothing else, you would expect for the food to contain 40 calories. While this is an acceptable way to estimate the caloric content of a food, small differences do exist in the amount of energy or calories we can actually use in different types of fatty acids, carbohydrates, and proteins. One good example of this is whole grain bread vs. white bread. Fiber is a carbohydrate and whole grain bread contains more fiber than white bread. However, we can only use a fraction of the calories contained in fiber. So, even though a slice of whole grain bread and white bread may have the same number of grams of carbohydrate, the caloric content may differ. This principle applies to fat, carbohydrate, and protein.

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First of all congrats on your awesome success.  I might cut back a bit on the amount of seeds and nuts and add some more protein for the snacks and put some kind of meat like chicken or tuna on the salad.  But that's just me lol.  i eat more carbs than some  Some days i am up as high as 120 for carbs, i keep my protein between 70 and 80 sometimes more.

Anne

Thanks for your input and reading my post.  I have a thing about wanting to chew lol  That is why I have salad and popcorn on my menu.  They both last because they mash down a lot and take a while to eat.  If I add solid protein to my salad I cant fini**** ! But cheese will work.

I see your point on the nuts/seeds, they are high in calories.  I will omit them from the salad :) and add an ounce of shredded cheese.  YUM  CHEESE.

That changes it to about 60 net carbs and 90 grams protein, 1280 calories

I like to chew also.   I eat popcorn and salads a few times a week.  I eat some kind of nuts almost every day.  I put walnuts in my oatmeal and yogurt. I eat a half oz or an ounce of almonds for as a snack once on a while too.  I am happy when I eat a variety of foods.

Anne

I am trying something different.  Variety is not getting me to the right place and my variety has to many not good choices in it, I feel myself slipping.  I think this may work for my personality.  More structured without a lot of planning, counting and logging involved.  I can just make dinner for the family and eat some of the meat and veggies.  All the other items are grab and go.  (protein shake,nuts, apple & PB, popcorn)  The salad is all I will have to prepare for myself and I almost always have romaine lettuce chopped up in the fridge.   

I will exchange some snacks for other easy snacks sometimes.  Like apple and cheese stick instead of BP or yogurt instead of the nuts or popcorn. 

OK now I just have to do it !  I will try tomorrow, no use waiting.

My breakfast, protein drinks and snacks stay the same most of the time.  I do a protein and a veggie for supper and leftovers basically for lunch.  I do like having a routine and it works for me.  Yes, you have more carbs and less protein than I do but you have to find what works for you, both to keep you where you want to be AND what you can live with.  I am lucky that I really like the protein and greens.  I love being able to basically live of that.

Planning equals success!

Sounds like you have a great plan!