NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2013

[JoeP@TeamBeckyD]

Originally Posted by CFD

Believe me I live on "on the go meals" I will be 58 next month, I am a single dad with a 16 yr old son, I am the owner operator of Carter's Fab and Design as well as Carter's Auto service and almost never miss my workouts, barring injuries lol. If you think there's spare time in my schedule your sadly mistaken, yet I always eat healthy with no excuses.

This recipie I've posted before because it is a life saver, it's not just acceptable but is considered a fat burning meal, the ingredients and macro-nutrients are spot on.

The calorie count is most likely high for your needs so this is what I do, double the recipie and than make three servings instead of two. I keep these in my freezer and any time, especially for breakfast I grab one and take it with me, you can eat it anywhere, it tastes good and it will fill you up. Try it, you will see how easy it makes things.

Thanks I'll give it a try. Looks great and I love oatmeal!!

[CFD]

Originally Posted by BeckyD@RodgersChevrolet

Thanks for the ideas. I shop at Krogers so that's probably
going to be my first stop. Thanks for the "on the run" ideas.
I may need more of those for lunch - but that's after I
get a good morning routine.

Now what about mid-morning? Is that the 2nd meal time?
Fruit? Yogurt (I'd like to keep the greek yogurt if it makes
sense) -ideas?

Easy on the fruit and yogurt, they are healthy but are mostly sugar.Greek yogurt is all I use but keep an eye on it, some have added sugars. If you find it check out Fage' or Chiboni, they have no added sugars and are a little higher in protein than some. Here is something I do that is easy and would balance things out. Take your greek yogurt, add a small serving of fruit, I use wild bluberries, and a scoop of protein powder. This is mostly simple carbs and protein so if consumed pre or post workout it has added benefits

[CFD]

Originally Posted by BeckyD@RodgersChevrolet

Thanks I'll give it a try. Looks great and I love oatmeal!!

My first meal of the day almost always contains oatmeal, it is a very good source of a low glycemic complex carb. If you have 4-5 min. to spare to make breakfast try this.

1/2 cup oatmeal
1/2 cup skim milk
1/2 cup sliced strawberries
1 whole egg
1 scoop protein powder
1/2 banana
small portion of slivered almonds

Mix the oatmeal, egg. protein powder and milk well with a fork, nuke for two min. Top with the rest off the ingredients, you'll love it and it's packed with nutrients. It's my breakfast of choice most of the time.

You mentioned protein shakes, do you make them or buy them?

[JoeP@TeamBeckyD]

Originally Posted by CFD

My first meal of the day almost always contains oatmeal, it is a very good source of a low glycemic complex carb. If you have 4-5 min. to spare to make breakfast try this.

1/2 cup oatmeal
1/2 cup skim milk
1/2 cup sliced strawberries
1 whole egg
1 scoop protein powder
1/2 banana
small portion of slivered almonds

Mix the oatmeal, egg. protein powder and milk well with a fork, nuke for two min. Top with the rest off the ingredients, you'll love it and it's packed with nutrients. It's my breakfast of choice most of the time.

You mentioned protein shakes, do you make them or buy them?

I have bought the lean shakes from GNC, but really they
are too much to drink. I prefer to make them so they
are not so big. I use a whey protein and vanilla coconut
milk - very good. I like this as I'm catching my breath
after a work out and before I shower. Should that be
counted as breakfast under those circumstances? I
really only drink them after a workout. Maybe I should
try to add more of them???

[CFD]

Originally Posted by BeckyD@RodgersChevrolet

I have bought the lean shakes from GNC, but really they
are too much to drink. I prefer to make them so they
are not so big. I use a whey protein and vanilla coconut
milk - very good. I like this as I'm catching my breath
after a work out and before I shower. Should that be
counted as breakfast under those circumstances? I
really only drink them after a workout. Maybe I should
try to add more of them???

Don't add more of them but as a post workout shake it is as good as it gets. Coconut milk is a simple carb but unlike some simple carbs it is very easily digested and used for energy, this along with protein is an ideal pre or post workout shake.

You should always try to eat your calories rather than drink them, pre and post workout are the exception.

Yes, it does count as a meal.

It's good you make your own, most protein shakes have some not so healthy ingredients, figure that. Where as you have protein powder on hand it is a great supplement to use along with whole foods to up the protein intake.

I have a couple of recipies for home made meal replacements(shakes) that are balanced and can be utilized when you don't have time for a solid meal. I'll post them up.

Now that I know you use protein powder and like oatmeal I have a few more recipies you/everyone will like, I will post them in a minute.

[CFD]

Here are a few more on the go recipies, they are well balanced and give some explanation to them.

With the exception of the MRP (meal replacement) I freeze them and take them as needed, meals on the go made easy lol.

These are very good BUT although tasty they should not be your whole diet lol

[CFD]

I think I've mentioned this before. I love to eat but I always (almost always lol) eat healthy. I do eat a LOT of pre made meals but like to eat freshly cooked delicious meals at least a couple of times a week. There is a program on TV (ION LIFE) called Body Fuel. Check it out,they have excellent recipies for meals, snacks and suplimentation and explain every ingredients usefulness. You can also find the recipies if you search Body Fuel on line but the explanations are only on the show.

I here a lot of times my wife loves to cook for me so I have to eat it, well pass on these recipies and let her cook her heart out.

[JoeP@TeamBeckyD]

Thanks for the recipes - that's a great start.

I am NOT one to cook. Don't care for it except at
Thanksgiving. That meal is more like a project and
I can do it well - but that's it!! Anything quick that
mixes easily or runs through a blender, I'm OK with.

I'll try to watch that show sometime and watch for
more ideas.

[CFD]

Originally Posted by BeckyD@RodgersChevrolet

Thanks for the recipes - that's a great start.

I am NOT one to cook. Don't care for it except at
Thanksgiving. That meal is more like a project and
I can do it well - but that's it!! Anything quick that
mixes easily or runs through a blender, I'm OK with.

I'll try to watch that show sometime and watch for
more ideas.

The recipies I posted come from BBR's author Will Brink, the recipies are something he allows to be shared so I will post a link, I tried once before but it didn't work. Keep in mind these recipies although are good for weight loss, they are geared for muscle gaining so you may want to cut down on the carb sources on the high carb recipies.

[RubyCamaro]

Now that is useful! Thanks.

[CFD]

Originally Posted by RubyCamaro

Now that is useful! Thanks.

Your welcome.

I'm going to use the recipie book for refference on how to put together a days meals.

The meals give you the nutrient breakdown and all are good for our needs.Let's say you are a woman who is on a 1400 cal diet. From the recipies pick any 5 who's total calories are close to the 1400 target. That's your meals for the day,eat them every 3 hrs if possible, now glance through the ingredient list and make the two with the higher carb counts meals 1 & 3. This will be a good start, now if you want to take it a step further, let's say you also want your diet to be more fat burning let's say 40/40/20 (this varies from person to person, that's why you keep track, so it can be fine tuned) now choose five meals who's carb/protein/fat totals are close to 40/40/20 and you're on a fat burning diet.

If you use recipies that you know the nutrient ratio's regardless who's they are, and follow the above guide and you're good to go.

This is why I tried in earlier threads to show how to figure out nutrient ratio's because you then can design your own meal plan and be on target all the time.

[RubyCamaro]

Okay, Now this is a good start.

[CFD]

Some of the recipies have a high calorie count so adjust portion sizes to meet your specific caloric needs

[11BEE]

Here is one of my favorite breakfasts and everyone that tastes it loves it.

-Cook 2 1/2 pounds of ground turkey (Size I can get at Sam's Club) like hamburger meat and drain.
-Add 1 whole bunch of celery chopped up
-Add 6-8 Red potatoes chopped up
-Add 1 1/2 cup of chopped carrot
-Add Cyan Pepper to tast
-Add 1 carton of egg beaters / whites that were scrambled separately

Cook on low on stove until the celery is tender mixing periodically.

Portion it with 1 1/2 cup serving sizes into a plastic bowl you can cover. You should get about 10 breakfasts out of this and it keeps for a while in the fridge. Prep time is about 1 hour, but 45 minutes of it is just cooking, so 15 minutes of work.

They heat up in the microwave in about 1 minute per serving. It gets you lots of protein and some carbs in the AM.