Share a weekly meal plan?

Anyone kind enough to share a good weekly meal plan for
a man 47 wanting lose abt 30 lbs?

I thought bat making my own in Excel.... but it came to
me to ask what others are eating each week

I "think" Id want abt 1500 cals? Don't know for sure

I think to lose weight you need to know exactly how many calories you
are eating and burning. It is easy to know this if you count calories
religiously and are either losing weight, gaining weight or staying the
same, since there are 3500 cal in 1 pound, approx. Here is my list of
the very best diet foods. This list is almost all very high fiber,
moderate to high protein and all is low-fat, meaning you can eat a lot
of it, too.

Breakfast 200 cal

1/2 cup oatmeal (150 cal) (plain) plus 1/2 cup of frozen blueberries(35
cal) plus a splash of non fat milk. 6 grams Protein, 3grams of fat
total

Lunch Subway Veggie Delight, diet pop. 230 cal total. 9 gm protein, 3
gms. fat

Huge snack- 2 egg whites, 30 cal and 5 gms protein, no fat plus a cup
of oatmeal (300 cal, 10 gms protein, 3 grams fat.

Dinner 200 cal total , A whole can of green beans( if your stomach can
take that much fiber)....2 grams protein, no fat, 70 cal, your own
veggie delight made with Sara Lee "Delightful" bread which has only 45
cal per regular size slice, plus jalapenos, plus mustard, plus green
pepper, plus pickles, plus cucumber, plus lettuce, plus hot sauce, plus
garlic, plus a nice slice of onion, plus 3 slices of tomato....total
cal is 130 for this huge sandwich, but you gotta love veggies.

Super snack 300 cal. 2 and 1/4 cups of corn flakes, plain Cheerios or
Wheaties, plus just over 1/2 cup skim milk.

So far for the entire day you have only had 1260 calories...exactly.
You should eat another home-made veggie, more green beans, plus another
1/2 cup dry serving of oats plus berries, plus splash of milk for a
total of 1660 cal for the entire day. Just look at all the fiber,
protein, healthy food, low fat and large amount of food this involves.
If someone eating this is still hungry, likely they are just living to
eat.

This is what I eat almost everyday, plus a little more, since I consume
1900 cal/day exactly. I also work out 6 d/week moderately, am 5'8",
male and weigh 136 pounds. HR is 45, BP 115/68 and I'm 60. This is a
vegetarian diet, but I think it is one of the healthiest. If you love
meat, you can try not eating it for a while. With me, after 2 weeks of
no meat, anything with meat started smelling gamey, as in rotten. I'm
sure a little white meat chicken wouldn't hurt you though. I just don't
like meat anymore. dkw

This seems extremely low in protein to me -- looks like only 20-some
grams. And I don't see many good fats in there. It's mostly all
carbs -- mostly "good" ones, but still way out of proportion to the
other macronutrients, seems to me.

What sort of exercise do you do? With that little protein, I think it
would be hard to build/retain much muscle, in case that's a concern of
yours.

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

wrote:
Anyone kind enough to share a good weekly meal plan for
a man 47 wanting lose abt 30 lbs?

I thought bat making my own in Excel.... but it came to
me to ask what others are eating each week

I "think" Id want abt 1500 cals? Don't know for sure

I'm a mighty mouse at 5'8" and 158lbs. I'm eating 2100 calories so I
think your 1500 is too low. Care to share a height?
--

Cheese

http://cheesensweets.com/contact/cheese

You need .8 gm protein per kg of weight, so for me that is 50 KG. My
vegetarian diet provides 70 gm. of protein a day. Both skim milk and
egg whites are complete protein. The diet is 10% fat almost all of it
good fat with essentially no cholesterol and very low sat. fat.

I walk at 4 MPH for 30 min.on a treadmill. That's 2 miles, I lift
weights for upper body, but only light to moderate 50-90 lb reps of 10,
then 5. I do 20 chin ups, 70 sit ups and the entire routine takes about
45 min. Been doing it for over 3 years. I probably could cut down to
exercise 3X a week, but it allows me to watch the news, listen to music
and watch the girls. It's as much recreation as exercise and I am in
great shape.

Chris Braun wrote:
This seems extremely low in protein to me -- looks like only 20-some
grams. And I don't see many good fats in there. It's mostly all
carbs -- mostly "good" ones, but still way out of proportion to the
other macronutrients, seems to me.

What sort of exercise do you do? With that little protein, I think it
would be hard to build/retain much muscle, in case that's a concern of
yours.

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

+1

Increase the protein! 6 days/wk is a lot of time to be at the gym. It
seems odd that you would stress your muscles that much yet starve them
of protein at the same time.
--

Cheese

http://cheesensweets.com/contact/cheese

Some nutritionists argue that you should NOT have that much protein
because it can be bad for your kidneys. They also argue that any
exercise except body building does not require more protein. I really
don't know, except that the 70 gm of protein I get is more than
adequate according to everything I've read. I add the egg whites and
milk just to boost the protein, since I don't care for soy. I went for
years with a lot less protein before adding milk and egg whites and
truthfully, I can't see any difference in my muscle mass. I'm fairly
muscular for 136 pounds. I do not believe in supplements. Don't think
they hurt, but just probably do you no good and that includes added
protein. GNC stores are kind of a joke in my opinion.

You know, concerning body building. Fat always looks a little
disgusting, but too many muscles are not esthetic to me either. The
prototype body builder phenotype is nothing I would strive for. Slim
and trim with good muscle tone look much better to me. I think it is
probably healthier too.

wrote:
You need .8 gm protein per kg of weight, so for me that is 50 KG. My
vegetarian diet provides 70 gm. of protein a day. Both skim milk and
egg whites are complete protein. The diet is 10% fat almost all of it
good fat with essentially no cholesterol and very low sat. fat.

I walk at 4 MPH for 30 min.on a treadmill. That's 2 miles, I lift
weights for upper body, but only light to moderate 50-90 lb reps of 10,
then 5. I do 20 chin ups, 70 sit ups and the entire routine takes about
45 min. Been doing it for over 3 years. I probably could cut down to
exercise 3X a week, but it allows me to watch the news, listen to music
and watch the girls. It's as much recreation as exercise and I am in
great shape.


0.8g of protein would be fine for someone who wasn't frequenting the gym
but for someone lifting for upper body strength you may want to google
"minimum protein for building muscle." The range you'll find is more
like 1.2-1.8g/kg body weight. As I mentioned before, I'd hate to see
someone work that hard and miss out on the results because of something
as simple as nutrients.
--

Cheese

http://cheesensweets.com/contact/cheese

wrote:
Some nutritionists argue that you should NOT have that much protein
because it can be bad for your kidneys. They also argue that any
exercise except body building does not require more protein. I really
don't know, except that the 70 gm of protein I get is more than
adequate according to everything I've read. I add the egg whites and
milk just to boost the protein, since I don't care for soy. I went for
years with a lot less protein before adding milk and egg whites and
truthfully, I can't see any difference in my muscle mass. I'm fairly
muscular for 136 pounds. I do not believe in supplements. Don't think
they hurt, but just probably do you no good and that includes added
protein. GNC stores are kind of a joke in my opinion.


"The RDA's are the official government guidelines set by the national
research council. Currently the RDA for protein is based on body weight
and is set at .8 grams per kilogram of body weight (that's .36 grams per
lb. of body weight). For a 172 lb. man that equates to a paltry 62 grams
per day. It is important to note that the RDA's were developed for the
"average" sedentary person to avoid deficiency, not for athletes in hard
training to gain muscle and strength. In fact, the RDA handbook even
says, "no added allowance is made for stresses encountered in daily
living which can give rise to increases in urinary nitrogen output."

Pointless to argue since we'll both find studies to back up our opposing
claims. I admire your vegetarian diet BTW.
--

Cheese

http://cheesensweets.com/contact/cheese