3 Day calorie counted meal plan?

Anyone please!!!!

Hi Hunnybirduk

Obviously what you'll eat will depend on how many calories you're on. The heavier you are to start the more calories your body needs jjust to go about your normal day. And the more active you are the more calories you need. To loose 1lb of fat a week you need to burn 3500 more calories than you take in.

I lost 70lb in a just under a year using ELMM. (the eat less bit I did by calorie counting and reducing portion sizes, the move more was walking and using a wii fit until I lost some weight and gained confidence then I started using dvd's and wii personal trainer and finally taking up running)

I don't exactly calorie count now but still mentally add up roughly what I'm eating to keep on track so I may be a bit hazy as to exact amounts but a typical day would be something like

Breakfast

40g shredded wheat with 100 ml skim milk and dried apricots approx 300 cal

cup of tea with sweetner and skim milk

Mid morning

banana approx 100 cal

Lunch

Tuna Mayo sandwich= 1/2 tin tuna in brine 60 cal, 2 slices wholemeal bread 180, tbs low cal mayo 20, sweetcorn 40 & lettuce free

Apple 50

Mid Afternoon (would be my downfall as the girls eat early and I tend to get sugar cravings so I snack to keep me going until dinner)

2 ryvita 64 with tbs peanut butter 100

cup of tea

Early evening

cup of tea with either sweet ryvita 50 or digestive 70

Dinner

quorn bolognese - homemade using quorn mince, tin toms, onion,garlic, tom puree, mushrooms & peppers. 100 cal

served with 75g pasta 270 and 10g parmesan 40 and salad

100g low fat greek yogurt , tsp honey and strawberries approx 100

Milk for tea during the day 35. As it takes more calories to digest veg than they contain I don't count calories in veg. And as I only calorie count as a guide to ELMM I tend to only roughly count but approx 1500 for the day

or

breakfast

or 50g dry weight porridge oats made with water 1tsp honey and small banana or handful sultanas 270

cup of tea

mid morning

nectarine 70

Lunch

homemade veg & lentil soup with 2 slices wholemeal bread approx 280

grapes 50

mid afternoon

cuo of tea & a few pumpkin seeds 100

Early evening

cup of tea with either sweet ryvita 50 or digestive 70

Dinner chicken stir fry - loads of veg, chicken breast no skin, garlic, ginger, soy sauce Approx 150

serve with 75g noodles approx 300

2 fnger kit kat 100

Approx 1400

I do some form of exercse eery day, I walk 2 miles every day on school runs then every other day i run 5k (only recently managed doing the full 5k I followed a walk run plan before). days not running I do a 30 min work out, part aerobic and part weights for lower or upper body .

But I do think the biggest key to succss is working out a diet for you. You can't just it what and how someone tells you to. I found I need to snack, especially mid afternoon. I go for a carb/protein mix as that's what satisfies my hunger but they're not the lowest calorie snacks. You could substitue fruit to lower the calories. I drink 8 glasses of water a day and never deny myself anything. If I want chocolate or crisps or a full blow out on a takeaway firstly I deciide if I really want it, am i really hungry? Am I bored ? Would something else satisfy me ? But if I really want something I have it. I just watch what else I eat and do some more exercise

hth a little. I lost 5 stone in 11 months and since then although I didn't plan, or need, to loose anymore I've lost another 6 lb over 3 months just by being careful and exercising.

Thanks hun that helps alot!! I know i need to exercise more hubby went and got me a wii and wii fit i strated to use it but got fed up!!! But thinking now i need to move my big bum and do something!!! I try to eat as healthy as i can!! I need to drink more water and cutt out the coffee. Will take on what you have said turn off the laptop \nd put on the wii :-) thanks hun x x