Kathyd wrote:The meal plan I am trying to follow is this:
breakfast 7am- hot green tea - trying to add in eggs or something to eat; favorite is a bowl honey nut cheerios and whole milk / I don't like the plain oats but I like oatmeal packages.
(Try Skimmed Milk instead of Whole)
snack 10 am- piece of fruit-- banana, orange; small avocado ; handful of almonds; package of PB crackers
(Check the suggestions regarding the afternoon snack)
lunch12:30 Tuna with pickles or jalapenos; chicken - boneless/skinless; salad; steamed veggies
(Pickles are greasy and I think quite Salty, which could contribute to excess water weight; Salt often being a key contributary factor in that, so I'd pitch them. Tuna has heavy metal in it and is reccomended at 3x a week, so considering the Tilapia, I'd say pitch the Tuna altogether for something like Chicken and keep the Tilapia in sometimes with Dinner.
Alternatively you could split the Tilapia 50/50, so you'd have say 100g, (3.5OZ), then have 50g for Lunch, add in something like Rice, Mushrooms, Peas, Beans or Lentils to top up the Protein, then add in your Carbohydrate source like Veggies for example, making sure to reduce your normal amount, because of the Carbs already in the other foodstuff eaten with the Fish.
You could then utilise this methodoology for Dinner later, with 50g Tilapia and the intermediary food and the reduced Carb source. So another way to look at your Fish consumption)
snack 3:00 piece of fruit-- banana, orange; small avocado ; handful of almonds
(Good call having either the Almonds or Avocado with Fruit, but obviously be mindful of the extra Carbs in Avocado versus the Almonds. You could possibly add something in there, like a bit of Chicken or Lean Beef for more Protein, or sub the Almonds for Peanuts.
If you are very bothered by mould and aflatoxins in Peanuts, consider western grown, but if not, eastern grown should often be fine.)
usually a workout before 6
dinner-- Tilapia with seasoning; rotisserie chicken; salad; sides may be - asparagus, yams, steamed veggies
(Fine but obviously be mindful of what was discussed earlier re: fish)
other things added: low-fat yogurt, grapes, carrots, goldfish crackers
(Those additions seem okay. You can also get Yoghurt pots with Nuts in them, which would boost the nutritional content, particularly of things like EFA's, Copper, Selenium, Calcium etc)
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