Hi,

I was just wondering what the average food intake people have daily. I know the less intake of calories to the the calories burned will cause weightloss, I was just wondering what actual foods you would eat for breakfast lunch and dinner.

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I'm trying to eat cleaner and cleaner so right now my typical day is something like:

meal 1: bowl of cheerios with skim milk OR bowl of oatmeal and 2 boiled eggs (whites only)

meal 2: slimfast shake or small serving of tuna fish or cup of yogurt

meal 3 healthy choice lunch

meal 4 vegetable snack - carrots or spinach or cabbage or asparagus

meal 5 (pre-workout meal) 1 tbsp natural peanut butter on 1 slice health nut bread

meal 6 (post workout meal) baked chicken or fish with one side steamed vegetable and one side leafy vegetable.

water all day long, some crystal light green tea at night when I want something sweet tasting.



Some days I will eat a McDonalds grilled asian salad for lunch or a 6 inch turkey on wheat from subway with lots of veggies and no mayo or anything, and I don't consider either of those a cheat meal.


On my cheat meals, I have usually still been eating clean, just lots of it. When I get a little lighter I will actually indulge myself with 2 real cheat meals a week.

Hi Tryinghard,

I have been on the diet bandwagon since I was 8. My heaviest weight was 275 lbs and my lowest was 145 I am sitting at 170 and of course I am trying to get back to 145. Anyway to answer your question, you need to eat smaller meals every 2-3 hours. If you eat too few calories you will not loose weight and you will screw up your metabolism. So when you make a meal for breakfast for example, eat a high fiber english muffin with 2 tsp. of peanut butter a small apple and a cup of milk. You need high quality high fiber carbs and you do need to eat fat and lean proteins like chicken breast turkey breast, fish, and other lean meats. I always cook with olive oil but never fry things. If you stick with the smaller frequent meals it will help you not feel like your depriving yourself.
On top of that you need to sitck with a cardio and weight training routine. Do at least 30 mins of cardio 5 times a week and you will be good to go! I am up to running 4 miles 3 times a week and spinning 3 times a week for an hour. I am seeing great results. Just get into something you think is fun and it won't seem like a chore.
Keep up the good work.
Kathy

Thank you for the advice... the only problem that I have is that I can not eat breakfast.. I have tried.. I am up at 5:30 and I do not eat anything until around 9AM and at that time I eat either a cereal bar or a piece of fruit. I went out today and bought alot of veggies so that I could bring them to work and snack on them when ever that is usually what my lunch consists of. I did buy some yogurt so I will try to eat that in the morning . I do exercise but not hard areobics.... I have 70 pounds to shed and i want to do it the right way so it never comes back...

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I used to be the same way, could not eat when I woke up, just didn't have the stomach for it. Just force yourself to eat before you leave the house, something small like a cup of fat free yogurt, before long you will WANT to eat breakfast.

there's a bunch of articles in the news forum here regarding the importance of breakfast - it's a habit you've gotten into - not having it- it's a h abit you need to get into - having it..

and it doesn't need to be bacon and eggs or some big deal.. some fruit, a smoothie, something you can take to go.. (tortillas with peanut butter and an apple or banana is a big to go favorite of mine)

Normally my breakfasts are
frozen waffles
cottage cheese and fruit
yogurt and fruit
oatmeal

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