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2004/07/01, 02:41 PM
I went to my nutritional analysis to see the breakdown for my daily calories and percentages. They are:
Protein- 141 g
Carbs- 282 g
Fats- 23 g
Calories- 1,878
Here's a sample meal plan that I've devised, but it needs help!!!!!
Breakfast- 1 cup Cream of Wheat
with strawberries and skim milk
256 cals
49 carbs
12 protein
0 fat
Snack- EAS Chocolate Fudge Shake
100 cals
4 carbs
15 protein
3 fat
Lunch- Tuna made with celery and fat free mayo
on 5 wheat crackers and an orange
267 cals
37 carbs
22 protein
4 fat
Snack- 1/2 cup Cottage Cheese and an apple
181 cals
25 carbs
14 protein
1 fat
Dinner- Skinless Chicken breast and sweet potato
252 cals
28 carbs
33 protein
4 fat
Total Calories- 1,056 Calories
Total Carbs- 143 Carbs
Total Protein- 96 Proteins
Total Fats- 12 Fats
What do I need to add in that will bring each total closer to what the analysis recommends? Thanks!!
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Do just once what others say you can't do, and you will never pay attention to their limitations again.
James R. Cook
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2004/07/02, 12:20 PM
I got you closer but you will need to eat MORE food ; ) One things for sure you will not complain of hunger!
I'm not used to working with the ratios you have and keep in mind that your whey protein has more carbs than mine so that will up the calories and carb ratio. Below comes to, according to fitday: 1596 cals, 26g fat, 198g carbs, 142g protein. Use real food in place of one of the whey protein supps and it will up your cals more. Ratios and such are just something you will have to work on, eventually you will find your nich and it will be smooth sailing : )One thing is for sure, you will have to eat 6 meals a day!
Meal 1
Cream of wheat 1 serving
Whey Protein (mixed into cream of wheat YUM!)
Meal 2
Whey Protein
Apple 5 oz
Meal 3
Tuna Canned 2 serving (add to 2 cups of lettuce and tomatoes and YUM it makes a great salad!)
Sweet Potato 4 oz
Meal 4
Chicken breast 4 oz
Sweet Potato 4 oz
Broccoli 1 c
Meal 5
Cottage Cheese 1/2 c (SO lucky you can eat this!)
Apple 6 oz
Meal 6
Chicken breast 3 oz
Brown Rice 1/2 c
Broccoli 1 c
Flax seed Oil 1 serving (UDO's taste better but it's up to you) E-mail me if ya need more help Wendy : )
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Damselfly
Whoever said that sunshine brings happiness never danced in the rain. \\"unknown\\"
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2004/07/02, 01:03 PM
:) Thanks Lisa!!!!! I don't actually know how lucky I am to be able to eat cottage cheese (the consistancy is ICK). I have flax seed capsules in my cabinet. LOL, I need to use them. What is UDO? I'd probably do better using the liquid form of flax seed. Does whey protein come in various flavors? Is it mixed with water? You know I'm going to need HELP!!! I'll e-mail you when further questions arise and post them here too I'm sure.
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Do just once what others say you can't do, and you will never pay attention to their limitations again.
James R. Cook
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2004/07/02, 01:52 PM
Mmmmm I so loved cottage cheese <sniff> specially with a tad of salt on it!
As for the oil, UDO's is a brand of oil, put 1T on a baked potato and it tastes like it's been smothered in butter! You can find it online or at your local health food store in the fridge section. MUST be refrigerated! Flax on the other hand, YUCK! Not good on anything and tastes like swamp grass lol but that's JMO ; ) UDO's is also higher in omega 6 than flax is.
Whey protein is just a protein powder, with you needing more carbs you may want to stick with what you have. Whey protein comes in chocolate, strawberry and vanilla. I'm not sure of any other flavors it may come in. You mix it with water or milk. I don't use milk products as you know but even when I could I still didn't because of the extra calories I didn't want.
Are you using FitDay to track your ratios and cals? BTW good fats keeps you satiated so you will really want to make sure you get a good fat supplement right away.
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Damselfly
Whoever said that sunshine brings happiness never danced in the rain. \\"unknown\\"
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2004/07/02, 04:29 PM
I didn't use Fit Day when I typed that out because I was going through my fridge and cabinets and reading labels to tally the totals. I will use it once I get my meals planned because it'll be faster than manually doing it on paper!
Which flavors have you tried? I'm usually a chocolate person, but if strawberry or vanilla are as good or better I'll try it.
Thanks again!! :)
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Do just once what others say you can't do, and you will never pay attention to their limitations again.
James R. Cook
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2004/07/02, 06:59 PM
Wendy, I use Designer Whey and the chocolate is the best. If you get the vanilla or strawberry they both (IMO) need a packet of sweetner put in it. As you know I'm not real big on chocolate but I really like the chocolate protein powder! It's terrific in the cream of wheat to <smack> Vanilla is best in oatmeal, strawberry I just drink.
I can't live without my FitDay lol once you get everything plugged in manually you will love it to :)
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Damselfly
Whoever said that sunshine brings happiness never danced in the rain. \\"unknown\\"
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2004/07/02, 07:40 PM
It sounds like a trip to the city is in order!!! Thanks!! :)
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Do just once what others say you can't do, and you will never pay attention to their limitations again.
James R. Cook
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