Critique my Meal Plan

  • Posted by a hidden member.
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    Jul 30, 2008 6:49 PM GMT
    Breakfast:

    1 cup shredded wheat plain
    1 cup non-fat yogurt
    1 banana
    1/4 tsp cinammon

    Lunch
    sliced steak over salad w/ fat free bleu cheese

    Dinner
    whl wht penne in meat sauce (93% lean)
    sauteed zucchini
  • Posted by a hidden member.
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    Jul 30, 2008 7:03 PM GMT
    For starters, what are your goals?

    I would maybe shrink the size of your meals and add in another 3 snacks/meals in between b/l/d. They say that 5-6 small meals throughout the day are better for you than 3 big ones, and I believe it.

    But, to critique:

    Shredded wheat isn't bad, but I worry that it's mostly just carbs. Do you like oatmeal? It and Kashi cereals are very good for you. Try swapping out the banana for blueberries. Bananas are very high on the glycemic index, and while they have potassium and other vitamins, aren't nearly the superfood that blueberries are. I buy mine frozen, and have 100oz with my 1/2c of Kashi GoLean cereal and ground flax in the mornings.

    Lunch, how much steak are you eating and how much salad? Is it the organic mixed baby greens, or iceberg? Be careful with dressings, most of them have high fructose corn syrup in them. I tend to go for the all natural ones, yes they cost more but they taste great and are all natural, no brainer.

    Dinner doesn't sound too bad, but you might find a different way to cook the zucchini, sauteing usually means butter or oil, and either in large quantities are bad. Whole wheat penne's not bad, but again it's more about how much you're having, and what the meat/protein to carb ratio is.

    I invested in a food scale, was like $40 and has been amazing. Now I weigh what I eat according to the recommended serving size, and it's easier for me to see what a "proper" portion size is. Then I can tailor it from there depending on what my goals actually are.

    For the in between meals, maybe try an apple and cottage cheese, something with enough fiber and protein to get you to your next meal. Avoid anything high in sugar as that only spikes your metabolism and will make you want more.

    Hope that helps =)
  • Posted by a hidden member.
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    Jul 30, 2008 7:21 PM GMT
    Looks pretty good, Chaser. I am not sure that you are getting enough of every nutrient, but you sure are getting a good variety.

    Shredded Wheat:
    Wheat, bulgur, cooked
    1.00 cup
    182.00 grams
    151.06 calories
    Nutrient ... Rating
    manganese ... very good
    dietary fiber ... very good
    tryptophan ... very good
    magnesium ... good

    yogurt
    Yogurt, low-fat
    1.00 cup
    245.00 grams
    155.05 calories
    Nutrient ... Rating
    iodine ... very good
    calcium ... very good
    phosphorus ... very good
    vitamin B2 (riboflavin) ... very good
    protein ... good
    vitamin B12 (cobalamin) ... good
    tryptophan ... good
    potassium ... good
    molybdenum ... good
    zinc ... good
    vitamin B5 (pantothenic acid) ... good

    banana
    Banana
    1.00 each
    118.00 grams
    108.56 calories
    Nutrient ... Rating
    vitamin B6 (pyridoxine) ... very good
    vitamin C ... good
    potassium ... good
    dietary fiber ... good
    manganese ... good

    cinammon
    Cinnamon, ground
    2.00 tsp
    4.52 grams
    11.84 calories
    Nutrient ... Rating
    manganese ... excellent
    dietary fiber ... very good
    iron ... very good
    calcium ... very good

    steak
    Beef tenderloin, lean, broiled
    4.00 oz-wt
    113.40 grams
    240.41 calories
    Nutrient ... Rating
    tryptophan ... excellent
    protein ... very good
    vitamin B12 (cobalamin) ... very good
    zinc ... good
    selenium ... good
    phosphorus ... good
    vitamin B6 (pyridoxine) ... good
    iron ... good
    vitamin B3 (niacin) ... good
    vitamin B2 (riboflavin) ... good

    whl wht penne in meat sauce (presuming a tomato sauce and that the following nutrients survive processing; see above for the wheat )
    Tomato, ripe
    1.00 cup
    180.00 grams
    37.80 calories
    Nutrient ... Rating
    vitamin C ... excellent
    vitamin A ... excellent
    vitamin K ... excellent
    molybdenum ... very good
    potassium ... very good
    manganese ... very good
    dietary fiber ... very good
    chromium ... very good
    vitamin B1 (thiamin) ... very good
    vitamin B6 (pyridoxine) ... good
    folate ... good
    copper ... good
    vitamin B3 (niacin) ... good
    vitamin B2 (riboflavin) ... good
    magnesium ... good
    iron ... good
    vitamin B5 (pantothenic acid) ... good
    phosphorus ... good
    vitamin E ... good
    tryptophan ... good
    protein ... good

    zucchini (I dont have data for zucchini, so here it is for summer squash; also steaming veggies preserves nutrients better than sauteeing)
    Summer squash, cooked, slices
    1.00 cup
    180.00 grams
    36.00 calories
    Nutrient Amount DV
    (%) Nutrient
    Density ... Rating
    manganese ... excellent
    vitamin C ... excellent
    magnesium ... very good
    vitamin A ... very good
    dietary fiber ... very good
    potassium ... very good
    copper ... very good
    folate ... very good
    vitamin K ... very good
    phosphorus ... very good
    omega 3 fatty acids ... good
    vitamin B6 (pyridoxine) ... good
    vitamin B1 (thiamin) ... good
    calcium ... good
    zinc ... good
    vitamin B3 (niacin) ... good
    vitamin B2 (riboflavin) ... good
    iron ... good
    protein ... good
    tryptophan ... good

    http://whfoods.com/foodstoc.php
  • Posted by a hidden member.
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    Jul 31, 2008 6:41 AM GMT
    You need to eat more fruit and vegetables otherwise you are going to be hungry.

    Apples are great for combatting hunger as the skins contain pectin which are a natural appetite suppressant.

    Swap shredded wheat for porridge and raisins or some other sliced fruit. Shredded wheat won't fill you up.

    Swap salad for some boiled potatoes and loads of vegatables. Use mustard rather the blu cheese to spice things up.

    Add broccoli to your pasta.

  • Posted by a hidden member.
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    Aug 04, 2008 11:14 PM GMT
    also as yuor goals are weightloss you need snacks in between if your calorie allowance is sufficient if not eat less at breakfast.

    dont underestimate the milk, its the gunpowder in your metabollic arsenal
  • Posted by a hidden member.
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    Oct 01, 2008 6:30 PM GMT
    It's suggested to give up dairy and wheat for a month, which contributed to bell fat. (article I read by Zen Gray )
  • Timbales

    Posts: 13993

    Oct 01, 2008 6:41 PM GMT
    Try eating 5 meals a day instead of three. 5 smaller meals will help with your metabolism. I'd also suggest cutting wheat out, especially for your evening meals. Just stick to a meat and a veggie.