1

votes

Someone help me with meal planning for weight loss?

Answered on August 19, 2014
Created May 13, 2013 at 5:56 PM

OK, so it looks like I've eventually got my parents on my side. My mum is still skeptical, but for the most part she is willing to listen. Yay!

I just need help with what to eat :P

I know the basics. Meat, veg, healthy fats. What I don't know is the actual amounts.

I'm a fifteen-year-old girl. I'm 5'5", 11-12 stone (that's an estimate; we don't own scales). I do weightlifting 2-3x per week and HIIT 1-2x.

Normally, I have 4 eggs in coconut oil/butter, or 3 eggs in butter and 2 slices of bacon for breakfast.

Lunch is a salad, but we don't measure the meat, and i have a feeling I could use with some more to eat.

Dinner is meat and veg...but what meat? What veg?

Ideas for snacks?

Low-carb? Or sweet potatoes with dinner?

Also: how many times per month is it acceptable to "cheat"? I think I want to stay away from gluten forever if I possibly can (I've just thought; it's my friend's birthday next week. There'll be cake and pizza...) but I love ice-cream and chocolate, particularly dark chocolate. Would it be ok to have a tub of ice-cream, and maybe a dark chocolate bar, one or twice a fortnight? I'm a regular cinema goer, so they could be consumed there?

Thanks :)

B2379df17e386c4455996b186731db5e

(209)

on June 12, 2013
at 07:09 AM

Will do. Hopefully i'll see some changes in a few months

197651282ddd8d675b974ee811d2269e

(1836)

on June 11, 2013
at 04:19 PM

No prob. Give us an update on your situation in a few months, if you think of it.

B2379df17e386c4455996b186731db5e

(209)

on June 11, 2013
at 03:36 PM

OK. Thank you for all your help :)

197651282ddd8d675b974ee811d2269e

(1836)

on June 11, 2013
at 12:58 AM

If I were packing lunch for my daughter, I'd pack more protein for lunch than 4 oz. I guess you could add lots of lettuce, if there's a budgetary constraint. Don't try to cut back too much at lunch that you become ravenous before dinner and end up bingeing on junk food. Otherwise, breakfast and dinner look good.

B2379df17e386c4455996b186731db5e

(209)

on June 10, 2013
at 06:51 PM

(Sorry!) concerning the diet, how does this sound to you? Breakfast: 2eggs fried in a teaspoon of butter + 2 strips of bacon; lunch: 4oz of meat + 1/2 avocado; Dinner: 6oz meat + veggies and possibly some berries with greek yoghurt? Or leave the berries to 3x a week?

B2379df17e386c4455996b186731db5e

(209)

on June 10, 2013
at 06:49 PM

It's no problem :) it's just a little experimentation at the moment. At least I know, if I'm eating good foods, I'll be healthy, regardless of weight. Thanks :)

197651282ddd8d675b974ee811d2269e

(1836)

on June 10, 2013
at 05:06 AM

Sorry I didn't know you posted another question. I would def suggest you cut out fruit. Add more meat or eggs, if you are hungry. The non Paleo food that we consume regularly is white rice, but keep it to 1/2 c, twice per day max. I find that the 1/2 c serving is enough to stamp out my cravings for sweets. Sweet potatoes makes me gain weight. Give rice a try and see if it works for you. You will get there,EB. Keep on eating good food and working out, exactly as you're doing. Slow and steady wins the race.

B2379df17e386c4455996b186731db5e

(209)

on June 04, 2013
at 03:27 PM

A little less food all together? Thanks for your replies, and sorry for pestering you :P

B2379df17e386c4455996b186731db5e

(209)

on June 04, 2013
at 03:26 PM

I eat a lot less than that; A handful of meat for lunch with half an avocado, and 4oz of meat at dinner. Since I feel I could eat more, would you recommend upping the meat? The thing is, my mother is sceptical about meat. Thinks it's unhealthy. Since I'm overweight, I doubt a suggestion to eat more meat would go down well. I think I'm about a size 12-14 (UK size) so I'm quite a bit heavier than your daughter was...I know individuals are different and all, but if I ate like your daughter and stopped snacking on fruit, would I gradually and comfortably lose? Or, since i'm more overweight...

197651282ddd8d675b974ee811d2269e

(1836)

on June 04, 2013
at 01:24 PM

Interestingly enough, she used to wear size 10-12 jeans but now wears size 4-6! That 16 lbs came off her waist and butt, primarily. Now a lot of her girlfriends and their moms are trying Paleo.

197651282ddd8d675b974ee811d2269e

(1836)

on June 04, 2013
at 01:19 PM

My daughter eats about 3 cups of lettuce, drizzles with olive oil & balsamic vinegar and topped with maybe 1-2 cups of sliced meat for lunch. For dinner, she will eat maybe 10 oz of steak or roast. When she goes out with friends, she eats anything she wants -- pancakes, pizza, tacos, etc. We live in central TX and haven't heard of Nandos but I think chicken and rice is fine. I eat 1 cup of rice everyday and my daughter eats rice several times per week. My daughter is 5'6" and was 146 lbs, not overweight but had a bit of a muffin top wearing a bikini. 9 months later, she's down to 130 lbs.

B2379df17e386c4455996b186731db5e

(209)

on June 03, 2013
at 06:27 PM

Sorry, I know I'm being annoying, but could you possibly give me some stats? eg, how much meat does your daughter eat on meal times, and how to measure it? You say large salad. Is it a handful of protein, and veggies? Also, how much meat at dinner? And you say your daughter eats out 1-2x a week. What does she eat when she's out? My friends always want to eat out. I dunno if you've ever been to nandos, but it does spicy chicken and rice. That would be OK, right? Also (sorry!) this maybe too personal, but: how overweight was your daughter (if at all) and how much did she lose?

B2379df17e386c4455996b186731db5e

(209)

on May 14, 2013
at 08:10 PM

Okay, thank you. :)

197651282ddd8d675b974ee811d2269e

(1836)

on May 14, 2013
at 05:52 PM

Yes, usually 2-3 eggs and a couple strips of bacon or some type of meat. However, my teen son hates eggs and does not have a huge appetite early on the morning so he sometimes skips breakfast. He's very thin and healthy as well so I think of breakfast as an optional meal, totally depends on your personal preference.

B2379df17e386c4455996b186731db5e

(209)

on May 14, 2013
at 05:35 PM

Does your daughter eat breakfast?

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2 Answers

3
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 13, 2013
at 06:13 PM

So just my personal thoughts:

  1. When I cook with fat, the fat is primarily used to keep the meat/ veggies from sticking to the pan. There is no need to eat gobs of fat from added sources (like coconut oil/ butter/ olive oil/ etc). Get your fat from your foods. You want coconut fat? eat a coconut.

  2. Are you hungry? Do you have low energy? It seems like you are doing a good but of exercise, if you have the energy to get through your workout while also staying on top of your studies -- you are eating enough. If you are tired and hungry all the time, try eating a bit more.

  3. I try to get at least one portion of fish, red meat, and shell fish every week. After that I eat based on desire.

  4. In terms of vegetables, eat what you like -- experiment with ones you don't like. Staples (for me) include broccoli, spinach, kale, asparagus, and squash. I eat those on a multiple-times-per-week basis. Everything else is, again, based on desire or pairing with protein.

  5. No reason to avoid starches, especially with teh amount of glycogenic exercises. But sweet potatoes are only one. There are lots of other starchy veggies, experiment with them.

  6. I don't see any fruit on your daily diet. Fruit IS good for you. Enjoy it. Berries and bananas are especially good -- no reason to avoid them).

  7. Cheats (and I hate that word, but you used it) are ok moderately. I would limit cheats as much as possible during weight loss. After that occasional cheats are fine. 4oz dark chocolate would be preferable to a tub of ice-cream IMO).

1
197651282ddd8d675b974ee811d2269e

on May 14, 2013
at 03:51 AM

For my teen daughter, lunch is usually a large salad with sliced beef or lamb (leftovers from dinner the night before), 1/2 cup of berries with a Tablespoon of sour cream or yogurt, and some celery, carrots, cucumber, etc. Dinner is usually steak, lamb roast, pork chops, or rotisserie chicken with sauted veggies such as leafy greens or broccoli, and a cup or less of starch such as potatoes or white rice. She eats dark chocolate pretty regularly (one or two squares at a time, not the whole bar) and macadamia nuts but not cake and ice cream.

She eats out with friends 1-2 times per week, every week. I think this is okay if you are active and close to your ideal weight. Since you are still in weight loss mode, try to cheat as little as possible. Keep at it and you will get there!

197651282ddd8d675b974ee811d2269e

(1836)

on May 14, 2013
at 05:52 PM

Yes, usually 2-3 eggs and a couple strips of bacon or some type of meat. However, my teen son hates eggs and does not have a huge appetite early on the morning so he sometimes skips breakfast. He's very thin and healthy as well so I think of breakfast as an optional meal, totally depends on your personal preference.

B2379df17e386c4455996b186731db5e

(209)

on May 14, 2013
at 05:35 PM

Does your daughter eat breakfast?

B2379df17e386c4455996b186731db5e

(209)

on May 14, 2013
at 08:10 PM

Okay, thank you. :)

197651282ddd8d675b974ee811d2269e

(1836)

on June 04, 2013
at 01:24 PM

Interestingly enough, she used to wear size 10-12 jeans but now wears size 4-6! That 16 lbs came off her waist and butt, primarily. Now a lot of her girlfriends and their moms are trying Paleo.

197651282ddd8d675b974ee811d2269e

(1836)

on June 04, 2013
at 01:19 PM

My daughter eats about 3 cups of lettuce, drizzles with olive oil & balsamic vinegar and topped with maybe 1-2 cups of sliced meat for lunch. For dinner, she will eat maybe 10 oz of steak or roast. When she goes out with friends, she eats anything she wants -- pancakes, pizza, tacos, etc. We live in central TX and haven't heard of Nandos but I think chicken and rice is fine. I eat 1 cup of rice everyday and my daughter eats rice several times per week. My daughter is 5'6" and was 146 lbs, not overweight but had a bit of a muffin top wearing a bikini. 9 months later, she's down to 130 lbs.

B2379df17e386c4455996b186731db5e

(209)

on June 03, 2013
at 06:27 PM

Sorry, I know I'm being annoying, but could you possibly give me some stats? eg, how much meat does your daughter eat on meal times, and how to measure it? You say large salad. Is it a handful of protein, and veggies? Also, how much meat at dinner? And you say your daughter eats out 1-2x a week. What does she eat when she's out? My friends always want to eat out. I dunno if you've ever been to nandos, but it does spicy chicken and rice. That would be OK, right? Also (sorry!) this maybe too personal, but: how overweight was your daughter (if at all) and how much did she lose?

B2379df17e386c4455996b186731db5e

(209)

on June 04, 2013
at 03:27 PM

A little less food all together? Thanks for your replies, and sorry for pestering you :P

B2379df17e386c4455996b186731db5e

(209)

on June 04, 2013
at 03:26 PM

I eat a lot less than that; A handful of meat for lunch with half an avocado, and 4oz of meat at dinner. Since I feel I could eat more, would you recommend upping the meat? The thing is, my mother is sceptical about meat. Thinks it's unhealthy. Since I'm overweight, I doubt a suggestion to eat more meat would go down well. I think I'm about a size 12-14 (UK size) so I'm quite a bit heavier than your daughter was...I know individuals are different and all, but if I ate like your daughter and stopped snacking on fruit, would I gradually and comfortably lose? Or, since i'm more overweight...

B2379df17e386c4455996b186731db5e

(209)

on June 10, 2013
at 06:51 PM

(Sorry!) concerning the diet, how does this sound to you? Breakfast: 2eggs fried in a teaspoon of butter + 2 strips of bacon; lunch: 4oz of meat + 1/2 avocado; Dinner: 6oz meat + veggies and possibly some berries with greek yoghurt? Or leave the berries to 3x a week?

197651282ddd8d675b974ee811d2269e

(1836)

on June 11, 2013
at 12:58 AM

If I were packing lunch for my daughter, I'd pack more protein for lunch than 4 oz. I guess you could add lots of lettuce, if there's a budgetary constraint. Don't try to cut back too much at lunch that you become ravenous before dinner and end up bingeing on junk food. Otherwise, breakfast and dinner look good.

B2379df17e386c4455996b186731db5e

(209)

on June 11, 2013
at 03:36 PM

OK. Thank you for all your help :)

B2379df17e386c4455996b186731db5e

(209)

on June 12, 2013
at 07:09 AM

Will do. Hopefully i'll see some changes in a few months

197651282ddd8d675b974ee811d2269e

(1836)

on June 10, 2013
at 05:06 AM

Sorry I didn't know you posted another question. I would def suggest you cut out fruit. Add more meat or eggs, if you are hungry. The non Paleo food that we consume regularly is white rice, but keep it to 1/2 c, twice per day max. I find that the 1/2 c serving is enough to stamp out my cravings for sweets. Sweet potatoes makes me gain weight. Give rice a try and see if it works for you. You will get there,EB. Keep on eating good food and working out, exactly as you're doing. Slow and steady wins the race.

B2379df17e386c4455996b186731db5e

(209)

on June 10, 2013
at 06:49 PM

It's no problem :) it's just a little experimentation at the moment. At least I know, if I'm eating good foods, I'll be healthy, regardless of weight. Thanks :)

197651282ddd8d675b974ee811d2269e

(1836)

on June 11, 2013
at 04:19 PM

No prob. Give us an update on your situation in a few months, if you think of it.

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