Planning: More Non-Meat Meals

Met with my nutritionist yesterday. She’s pleased with my long-term progress and thinks I should keep doing what I’m doing for the most part. We recalculated my BMR and protein requirements based on my new weight.

With a weight of 179, my BMR is 1517.

If I apply the Harris Benedict equation (I just love writing that – it sounds so scientific!) for a moderate activity level, I see that I need to eat 2351 calories a day to maintain my current weight.  That assumes I am working out 3-5 times a week at a moderate pace. (I do more than that, but I’ve gotten a little resistant to weight loss after 3 years of losing, so I use the lower formula to be sure I hit my goals.) So I should be losing 2 pounds a week if I keep my calories to under 1400 calories per day.

While that is not very different from what I have been eating, we are going to try changing the balance of carbs to protein to fat. Instead of doing 40% Protein and 35% Fat and 25% Carbs, I’m going to begin increasing my carbs and shift to a 40% Carbs, 30% Protein and 30% Fat ratio. I’ll do this by using more non-meat sources of protein, such as beans and quinoa. That should give me a lot more energy for the increased workouts that I’m doing and help me reduce some of the belly fat that I still have hanging around.

So I need to revisit my meal planning and come up with some sample meals that fit the new criteria. Livestrong.com/myplate is a great tool for that. I just go to an unused day and start adding different foods/amounts and looking at the resulting numbers for the day, including the percentages. Here is a one day menu plan that would work on my new plan:

Meals Item Name Calories Sugars Carbs Fats Protein Sodium Dietary Fiber
breakfast Applesauce  (unsweetened) 6.5 1.4 1.6 0.0 0.0 0.0 0.1
Oatmeal 40.0 0.3 6.8 0.8 1.8 0.0 1.0
Smuckers Natural Peanut Butter 52.5 0.3 1.5 4.0 2.0 30.0 0.5
Whey Matrix Vanilla Protein Powder 65.0 1.5 3.0 1.0 11.0 30.0 0.0
lunch Avocados 58.8 0.3 2.7 5.5 0.8 3.5 1.8
Boneless Skinless Chicken Breast 60.0 0.0 0.0 0.5 13.0 20.0 0.0
Ezekeil Whole Grain 80.0 0.0 15.0 0.5 4.0 75.0 3.0
Peach, Small 31.0 6.6 7.5 0.2 0.7 0.0 1.2
afternoon snack Fage 0% Yogurt 60.0 4.5 4.5 0.0 10.0 42.5 0.0
Blueberries, Raw 42.0 7.5 10.5 0.0 0.5 0.5 2.0
Honey 18.0 4.8 5.1 0.0 0.0 0.0 0.0
Smokehouse Almonds 85.0 0.5 2.5 8.0 3.0 75.0 1.5
dinner Dove Dark Chocolate Hearts 37.0 3.0 4.0 2.0 0.5 0.0 0.5
Goya Black Beans 90.0 1.0 19.0 0.5 7.0 460.0 6.0
Organic Free Range Chicken Broth 2.5 0.0 0.3 0.0 0.3 142.5 0.0
Quinoa Cooked 127.0 0.0 23.4 2.0 4.5 10.0 2.0
Shredded Cheddar Cheese 57.0 0.0 0.2 4.7 3.5 88.0 0.0
post-workout Banana – Small 19.8 4.8 5.0 0.1 0.4 0.4 1.0
Ice 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Natural Peanut Butter, Creamy 100.0 0.5 3.0 8.0 3.5 45.0 1.0
Organic Cocoa Powder 10.0 0.0 0.6 0.5 1.0 0.0 1.0
Peanut Butter Cookie Protein Powder 132.0 0.0 1.0 1.0 25.0 94.0 0.0
Skim Milk 55.0 6.0 6.5 1.3 4.0 62.5 0.0
Totals: 1229.1 42.9 123.5 40.5 96.4 1178.9 22.7
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