The last 3 blogs I have posted focused on getting ready to start your weight loss journey. Remember to speak to your doctor before starting any calorie reduction plan.
- We looked at practical advice for healthy and sustainable weight loss. Sept 9, 2024
- Than we looked at Establishing your “why” for weight loss Sept 19, 2024
- We looked at figuring how many calories you eat in a day. Sept 24, 2024
Breakfast ( 350-400 Calories )
- Oatmeal (1/2 cup dry) cooked with 1 cup almond milk or water
- Add 1 tablespoon of chia seeds and top with 1/2 mixed berries
- 1 boiled egg for protein.
- Optional: Black coffee or tea without sugar.
Mid-Morning Snack ( 150 Calories )
- 1 small apple or pear
- 10 almonds
Lunch ( 400-450 calories )
- Grilled chicken breast ( 3-4 oz. ) of tofu for plant based options.
- 2 cups mixed greens with assorted veggies ( cucumbers, tomatoes, carrots )
Afternoon Snack ( 150 calories )
Greek yogurt ( plain, 5 oz ) with 1 tablespoon of honey or a few nuts for crunch.
Dinner ( 400-450 calories )
- Baked Salmon ( 3-4 oz ) or lentils for plant based protein
- 1 cup steamed broccoli or any green vegetable
- 1/2 cup roasted sweet potato
- 1 teaspoon olive oil for cooking or drizzling over veggies
Evening snack ( 100 calories )
- Dark Chocolate square ( 1 oz ) or a 1/2 cup of berries
This is an example of a 1550 calorie day. It can be done!
Here is the Nutritional value of the 1500 calorie day.
- Protein 15-25% of calories. ( 75-95 grams )
- Carbs: 40-50% ( 150-180 grams )
- Fats: 25-35% ( 40-60 grams )
Lets break this one day meal down in a little detail.
1500 calories
85 grams of protein
150 grams of carbs
50 grams of fat
Helpful hint: Remember these numbers, especially, 1500 calories, 150 grams of carbs, 50 grams of fat. There is a rhythm to 1500, 150, and 50. Remember those numbers. One more time 1500, 150, and 50. Calories, Carbs, Fat.
You will need these tools to get started on your weight loss journey.
Gram scale
Measuring cup
On-line calorie counter https://www.eatingwell.com/category/4286/meal-plans/
Journal or log
On-line meal planner with calories posted https://www.eatingwell.com/category/4286/meal-plans/
Key takeaways for healthy eating.
- You have to prepare for meals in advance
- You need to develop a good shopping list, and only prepare a week at a time.
- You will notice you shop on the outside of the store aisles, not the inside.
- Load up on healthy veggies and fruits.
- Keep the carbs to a minimum.
- Read the calorie labels
- Measure out proteins, fish and chicken to 4 oz portions
- Weigh or measure all of your foods for the first few months.
Stay as diligent as possible the first 30 days.
Stay away from fast food and restaurants for the first 60 days.
Be patient with yourself and stay the course.
This is a marathon and not a foot race.
If you have any questions or would like to add some comments please do so.
Thanks for reading.
Simple Weight Loss 