FORUMS > Losing Weight Forum Rules

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

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 =)

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

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.

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

It's suggested to give up dairy and wheat for a month, which contributed to bell fat. (article I read by Zen Gray )

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.