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Need a meal plan

c17martinez Posts: 4 Joined: 2002/05/06	2002/05/06, 06:57 PM I was wondering of anyone can give me a meal plan to get me started. I have been plateaued at 160 (5'6 1/2") for about a year. I have been on weight watchers and can't seem to lose the last 20 pounds. I just recently started working out 4-5 Days a week doing and hour of aerobics and simple weights for upper and lower body. I did the nutrition breakdown with ft and don't know how to meet my requirements. My breakdown is: 164 g protein 328 g carbs 27 g fats total calories 2184 Can someone give me some meal ideas for breakfast lunch and dinners and snacks. I can't imagine eating 5-6 times a day so I need some guidancew with how to do it.
Arnold Posts: 1,112 Joined: 2000/11/27	2002/05/07, 10:02 AM On your personal nutrition plan page, at the bottom of the screen there is a list of healthy food types with nutritional information that you can follow. -------------- .o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
ltroisi Posts: 764 Joined: 2001/11/06	2002/05/08, 06:29 AM Sometimes we plateau as the body adjusts to your current regime...so change is needed. 1st...the training should help 2nd...try counting your calories for a week..see where you are at. If the 2184 is lower than what you are consuming start there. If you are consuming around the 2184 calories a day, take your current number and try going about 250 calories lower a day, see what happens then. Here is a sample meal plan..........also put Master Food List is search engine you should come up with a list I have posted. Meal #1 1 whole egg + 3 egg whites 3 oz. Chicken or Turkey breast (or have a scoop whey protein in oatmeal instead) 1/2-cup oatmeal (before cooking) Meal #2 Protein Drink and 12-oz water OR 1 cup cottage cheese with 1/2 cup pineapple (packed in own juice no sugar) Meal #3 5 oz. chicken (before cooking) or can of Tuna (lemon & pepper only no mayo!) 4 oz. potato or 1/2 cup cooked brown rice 1 cup vegetables (broccoli, etc.) or Salad with 2 TBS. Low Cal Dressing or 1 TBS Paul Newmans Oil & Vinegar Dressing OR 6 oz chicken or turkey breast OR 1 cup cottage cheese 1 apple Meal #4 Protein Drink (your choice) & 12-oz water Meal #5 6 oz. chicken, turkey, fish or 93% lean beef or once weekly sirloin steak 1-2 cups vegetables or Large Salad with Low Cal Dressing (no sugars) 2 tsp Flax Oil or Flax Oil Tabs OR repeat any meals from above. -------------- Take care of what you have been given......Leslie