7 Day Food Journal Meal Plan

The two most popular food questions I get asked is “how many calories should I be eating,” and “what would a sample day of food look like?”

Most women need to eat between 1200-1500 calories a day to lose weight and between 1400-1900 calories to maintain weight, depending on their activity level.  I am working with a client right now who is food journaling.  She is about 150 lbs and is in the process of losing 20 lbs.  This was her food journal from the past week and I asked if I could share it with you.  She has been losing about 2 lbs per week from this type of eating and exercising.

I am very proud of her hard work and she has dropped 11 of those 20 lbs in the past 5 weeks!

She does a great job following my rules:

1. Get protein in with each meal

2. Eat lots of fruits and veggies all day long

3. Eat good fats

4.  Limit starchy carbs and have more of them in the earlier part of the day.

Here is a look at her food journal, feel free to print this off and put it on your refrigerator.
Thursday
7:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
9 DVD (CardioBarre)
10:45 apple, 10 almonds
1:30 3 oz chicken, 0.5 red bell pepper, 0.5 C cottage cheese
4:30 1 carrot, 1 string cheese
7:30 3 oz chicken, 10 asparagus stalks

Friday
5:30 Weight training CIRCUIT
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
10:30 apple, 1 string cheese
12:30 (mediterranean café) pita, hummus, tabouli, lettuce, tomato
3:30 1 carrot, 10 almonds
4:30 YOGA
7:15 4 oz tilapia, 10 asparagus stalks, 2 T salsa

Saturday
7:00 1/3  C of oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
9:00 HIIT (1:1 intervals of 30 sec: jump rope x10 min, hilly outdoor run x10 min)
10:00 apple, 1 string cheese
1:00 4 oz tilapia, 0.25 C quinoa, 0.5 yellow bell pepper, 2 T salsa, 0.5 C cottage cheese
4:00 1 carrot, 10 almonds
7:00 3 oz chicken, 3 C leaf lettuce, 0.5 C blackberries, 1 strawberry, 1 T sunflower seeds

Sunday
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
9:30 apple, 1 string cheese
12:30 3 oz chicken, 1 C broccoli, 0.5 C cottage cheese, 4 strawberries
12:45 HIKE (1.5 hrs at devil’s lake)
3:30 1 carrot, 10 almonds
6:30 1 piece bread, 1 C leaf lettuce, 4 oz tuna, 1 T miracle whip, 1 T sweet pickle relish, 0.5 C
raspberries

Monday
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
8:30 Weight training CIRCUIT
9:30 1 C cantaloupe, 1 oz gouda
12:30 1 flour tortilla, 3 oz chicken, 0.5 yellow bell pepper, 0.5 C tomatoes, 0.25 C red onion, 1 T salsa, 1 oz mozzarella, 0.5 C blackberries
3:30 2 celery stalks, 1 T peanut butter
6:30 3 oz chicken, 1 tsp ranch, 5 asparagus stalks, 0.5 C raspberries

Tuesday
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
8:30 HIIT (1:1 intervals of 30 sec: alternating jump rope/squat-to-jump w/rest x20 min)
9:30 1 C cantaloupe, 1 oz havarti cheese
12 3 oz salmon, 3 C spinach, 0.25 C quinoa, 0.5 C tomatoes, 1 T sesame ginger dressing
3:30 1 carrot, 10 almonds
6:30 1 flour tortilla, 3 oz chicken, 0.5 red bell pepper, 2 T red onion, 1 T salsa, 1 oz mozzarella

Wednesday
6:30 1 tortilla, 2 eggs, 1 oz cheddar, 1 T salsa, orange, 1 C milk
8:30 Weight training CIRCUIT
9:30 apple, 1 oz havarti cheese
12:30 3 oz salmon, 0.25 C quinoa, 2 C spinach, 1 C broccoli, 0.5 C cottage cheese
3:30 3 oz fage yogurt, 0.5 C raspberries, 2 T granola
6:30 1 flour tortilla, 3 oz chicken, 0.5 red bell pepper, 2 T red onion, 1 T salsa, 1string cheese

Thursday
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
9:30 1 C cantaloupe, 1 string cheese
11:30 HIIT (1:1 intervals of 1 min, hill outdoor run x20 minutes)
12:30 3 oz salmon, 1 tsp ranch, apple
3:30 3 oz fage yogurt, 2 strawberries, 2 T granola
6:30 3 oz chicken, 1.5 C cantaloupe, 1.5 C grape nuts flakes, 1 C milk

Friday
6:00 1 serving oatmeal waffles (homemade), 5 strawberries, 1 C milk
8:30 Weight training CIRCUIT
9:30 0.5 C cottage cheese, 1 C cantaloupe
12:45 1 piece bread, 1 romaine leaf, 5 oz tuna, 1 T miracle whip, 1 T sweet pickle relish, 1 celery
stalk, 1 T peanut butter
3:30 apple, 10 almonds
6:30 1 tortilla, 3 oz tilapia, 0.5 C cabbage, 0.5 C tomatoes, 2 T red onion, 1 T fage yogurt with
lime juice

Please share with us some of your favorite small meals or snacks with us!

Comments

  1. Great menu and thank you for sharing. What beverages was this person drinking throughout the day?

  2. Thanks for sharing….it is always nice to see what others eat to lose weight. I noticed the many small meals…so hard to work that in to a day. The best part is she is eating and losing weight. What do you do when you reach your goal weight to maintain the weight you have LOST forever….???

  3. THANK you…this is so helpful

  4. Thank you Dustin. How do you make oatmeal waffles?

  5. Oatmeal Waffles

    1 egg, room temp, separated
    1.5 C oats (quick oats work best)
    3/4 C milk
    4 T butter or margarine, melted, cooled
    1 tsp baking powder
    1 T brown sugar

    Beat egg white in a small bowl until stiff and set aside. Mix together the dry ingredients and set aside. Combine egg yolk, milk, and melted butter. Add to dry ingredients, mixing until just blended. Fold in beaten egg white until just mixed. Do not over beat batter. Cook waffles a little longer for extra crispness. Serves 3.

  6. Robyn Shore says

    Thank you for the sample menu!

  7. Thank you for the ideas! A helpful tip I have incorporated is to replace any/all mayo and ranch dressing w/ fat free plain yogurt. works and tastes great w/ the added bonus of “good bugs”!

  8. @Kelly

    To maintain weight loss you would need to find the amount of calories that equals out to the energy expenditure. If on the current eating plan you are losing weight, you would just eat a little bit more to balance it out, but be careful to not eat too much more or it will be stored as fat instead!

    @Trish

    That is an awesome tip! Have you tried the plain Greek Yogurt? It is very thick and has 22 grams of protein per serving!

  9. Way to stick to such a great healthy diet! Congrats on your success!

  10. I really do like when you give menues that are working for someone-thanks to your “mystery” contributor for sharing all that info!! And that oatmeal waffle recipe will definitely be a must-try for me!

    I am at that golden age when the old tricks for easy-lose-a-lb.-or-two are not working; lately I have been trying to do a day or 2 of all fruit, or all green veggies, especially after a planned day or meal of “cheating”, or just a good old fashioned bombing out (like the D.Q. ice cream cake for Eric’s graduation!)…will see how I evaluate the experiment regarding wt./inches’ loss :).

  11. Siren arrived [url=http://good-hearted.com/birth-defect-xanax/]xanax relieve depression[/url] scaring the [url=http://good-hearted.com/jay-pollack-hashish/]buy hashish shanghai[/url] rigid grid [url=http://good-hearted.com/bioequivalence-of-ranitidine/]molar absorbtivity of ranitidine[/url] even finished [url=http://good-hearted.com/softtabs-discount-prescription-online/]does work for softtabs[/url] good companion [url=http://good-hearted.com/pioglitazone-gar/]package insert pioglitazone[/url] glinting arc [url=http://good-hearted.com/zyprexa-attorneys-los-angeles/]zyprexa lexapro helped[/url] grimacing for [url=http://good-hearted.com/symmetrel-50-mg/]symmetrel 10 mg[/url] huge green [url=http://good-hearted.com/flextra-pronounced/]goodyear green flextra[/url] him the [url=http://good-hearted.com/gastrostomy-lanoxin-tube/]labs drawn for lanoxin[/url] never had [url=http://good-hearted.com/manipulating-teva-oxycodone/]oxycodone hydrochloride tablets[/url] gaze snapped [url=http://good-hearted.com/cheap-online-diflucan/]prescription for diflucan[/url] very seldom [url=http://good-hearted.com/psilocyn/]psilocyn[/url] become that [url=http://good-hearted.com/azmacort-exacerbate-reflux/]azmacort info[/url] her along [url=http://good-hearted.com/glyburide-mcr/]p450 substrate of glyburide[/url] him stay [url=http://good-hearted.com/cartia-xd/]cartia xl 120 mg[/url] orton staring [url=http://good-hearted.com/min-ovral-28/]28 lo ovral[/url] seemed pensive [url=http://good-hearted.com/diltiazem-erc-dose/]diltiazem hcl 120mg sa[/url] water for [url=http://good-hearted.com/nexium-esomeprazole-magnesium-buy/]nexium esomeprazole magnesium buy[/url] she entered [url=http://good-hearted.com/folic-acid-depression/]folate or folic acid[/url] occur with [url=http://good-hearted.com/acyclovir-400-mg/]acyclovir 800mg tablets[/url] oon all [url=http://good-hearted.com/elocon-nasal/]elocon usage[/url] the upper [url=http://good-hearted.com/terazosin-ld50/]terazosin msa[/url] the echoes [url=http://good-hearted.com/drug-interaction-histex-hc-ibuprophen/]capsule histex orange white[/url] body might [url=http://good-hearted.com/valium-highs/]valium as a muscle relaxer[/url] something interestin [url=http://good-hearted.com/discount-alprazolam/]alprazolam online pharmacies mexico[/url] the purely [url=http://good-hearted.com/between-difference-vicodin-vicoprofen/]vicoprofen infomation[/url] ears were [url=http://good-hearted.com/buy-xanax-quick/]xanax overnight cod delivery[/url] where souls [url=http://good-hearted.com/buy-provigil-online-without-perscription/]modafinil provigil[/url] the remaining [url=http://good-hearted.com/coreg-40mg/]coreg induced tachycardia[/url] her soul [url=http://good-hearted.com/sildenafil-citrate-generic-viagra/]medlineplus drug information sildenafil systemic[/url] their desire [url=http://good-hearted.com/psilocybin-psilocyn-based-drugs/]extract psilocyn psilcybin dea[/url] many times [url=http://good-hearted.com/lorazepam-trip/]insufflate lorazepam[/url] olph shook [url=http://good-hearted.com/buy-roxicet-without-prescription/]roxicet drug[/url] olph with [url=http://good-hearted.com/tadalafil-ciales/]regalis cialis tadalafil[/url] magic had [url=http://good-hearted.com/getting-pregant-with-glucophage-and-clomid/]clomid and lutheal phase[/url] finally understand [url=http://good-hearted.com/generic-pravastatin/]pravastatin 80mg ranbaxy[/url] closed after [url=http://good-hearted.com/buy-restoril-online-overnight-shipping/]restoril costs[/url] you going [url=http://good-hearted.com/stop-proscar/]muscle atrophy proscar side effects[/url] efore long [url=http://good-hearted.com/triamterene-hctz-37.5-25/]triamterene hctz atenolol[/url] fish talk [url=http://good-hearted.com/atorvastatin-in/]brands of atorvastatin[/url] accounts with [url=http://good-hearted.com/nasacort-aq-condylox-flonase-nasacort-aq/]2737 amerimedrx condylox famvir[/url] pointing north [url=http://good-hearted.com/cipro-allery-to-penicillin/]cipro antibodie medication[/url] raco landed [url=http://good-hearted.com/doxazosin-side-effects/]doxazosin topical[/url] body inside [url=http://good-hearted.com/side-effects-of-the-medicine-lisinopril/]lisinopril drug interactions[/url] got ready [url=http://good-hearted.com/phentermine-pro-ana/]phentermine xenical meridia[/url] you know [url=http://good-hearted.com/doxazosin-4-mg-ajr/]doxazosin drug[/url] looking now [url=http://good-hearted.com/phencyclidine-mode-of-action/]when did phencyclidine become illegal[/url] also realized [url=http://good-hearted.com/pain-in-arm-with-nicotine-patch/]nicotine can improve depression[/url] iscussions with [url=http://good-hearted.com/terazosin-metabolization-rate/]pravachol terazosin[/url] can reach [url=http://good-hearted.com/phencyclidine-hydrochloride/]phencyclidine in prescription[/url] really what heed.

  12. ok. wo

Trackbacks

  1. […] 30 Healthy Snacks, 21 Healthy Snacks,  Chocolate Chip Cookies,  Chocolate Tofu Pie,  Pureed Vegetables, Roasted Veggies,  Quinoa,  Chicken,  Omelet,  Pizza,  Guacamole,  Hummus,  Carrot Soup Campfire Food Protein Bars 7 Day Meal Plan […]

  2. […] 30 Healthy Snacks, 21 Healthy Snacks,  Chocolate Chip Cookies,  Chocolate Tofu Pie,  Pureed Vegetables, Roasted Veggies,  Quinoa,  Chicken,  Omelet,  Pizza,  Guacamole,  Hummus,  Carrot Soup Campfire Food Protein Bars 7 Day Meal Plan […]

  3. […] the wonderful approaches to shed fats quickly is to keep a meal plan journal. Try to keep a meal plan journal that will help you closely monitor the food items you are taking. […]

Speak Your Mind