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Diet plan help please

FaustinoBashkir Posts: 8 Joined: 2008/05/19	2008/05/20, 03:35 PM Protein 77 g Carbohydrates 193 g Fats 15 g Total Calories 1197 Hey, The above are my daily requirements... Can anyone think of a diet plan for a week, sticking to these guidelines? I'm not too good with the maths :P I don't mean to be picky but... Just a few things -No beef please -No difficult fish :P Salmon, haddock and similar is alright though -Not TOO long cooking times, unless it lasts a few days -Very quick cooking times for breakfast. Cheers, Faustie
rkahl Posts: 84 Joined: 2002/11/21	2008/05/20, 11:20 PM Where did you get those daily requirements if you don't mind me asking?
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/05/21, 08:48 AM eggs and oatmeal for breakfast, almonds for mid-morning snack, chicken and veggies for lunch, cottage cheese for afternoon snack, turkey and rice for dinner/after workout, cottage cheese before bed. Bam, there you go. If you need a faster breakfast then hardboil eggs in advance and keep them in your refridgerator.
FaustinoBashkir Posts: 8 Joined: 2008/05/19	2008/05/21, 11:26 AM ============ Quoting from rkahl: Where did you get those daily requirements if you don't mind me asking? ============= From the nutrition plan on the website. I'm 13 :P, so it doesn't seem too odd... hopefully. Ecle5c, thanks for the plan. I didn't realize that such a large looking thing could contain just the right guidelines. I suppose you mean 1 portion, right?
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/05/21, 11:58 AM You have to figure out the portions to your caloric needs. For example an egg has like 60 calories, 6 grams of protein, figure out how many to eat then. Measure a cup of oatmeal and figure that out. I can't give you the exact measurements.
FaustinoBashkir Posts: 8 Joined: 2008/05/19	2008/05/21, 05:03 PM Right... How should I divide? I mean, I might accidentaly put 3 eggs in morning, taking up 50% of the days protein :P Any tips on getting it right, and formulating plans?
angiem6 Posts: 136 Joined: 2007/12/07	2008/05/21, 05:53 PM Use the nutrion tracker on here. If you put in each meal as you eat it, you will know how much of each category you have consumed. I am not sure that at 13 you should be concerned with these numbers - tyr eating nutrious foods in moderation without all of the calculating - your body still has alot to go through.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/05/22, 08:34 AM Don't worry about eating too much protein. Make sure to stay at or below the calorie number if you're trying to lose weight. By the way, what is your weight/height? 1197 calories per day seems low.
asimmer Posts: 8,201 Joined: 2003/01/07	2008/05/22, 09:08 AM Yes, the calories do seem awfully low, especially since you are 13 and still growing. At 13 you need to eat a wide variety of foods so that you get a wide variety of important nutrients. Calcium will be important, as will protein and complex carbs. I would think an active 13 year old would need more like 2,000 calories or more. For breakfast have oatmeal - it cooks quickly, and skim milk or 2%. If you need quick protein, as someone else suggested - hard boil eggs in advance. Or make a scrambled egg sandwich on whole grain toast - you could even add a tomato for more nutrients. Another quick breakfast is to make a smoothie - yogurt, fruits, even throw some oatmeal into the blender, blend it up and drink it on the go. Lunch - a lean protein like chicken or turkey on whole wheat bread with lettuce, onions, tomatoes and low or reduced fat cheese, light mayo and mustard, a side of carrots or an apple. For dinner, a baked potato (or rice, or couscous or any grain), some baked or poached fish, a large side of vegetables like broccoli or salad, some olive oil dressing. For snacks - lowfat string cheese, nuts, apples, oramges, berries....pretty much any fresh fruit/vegetables. Hummus is a good snack to have with whole grain crackers or vegetables, you get some protein and fat and fiber.... -------------- Argue for your limitations, and sure enough, they\'re yours. Richard Bach
FaustinoBashkir Posts: 8 Joined: 2008/05/19	2008/05/22, 11:27 AM Right. Well, I'm 4ft 9 (not too tall), and 35k. I'm not trying to lose weight. I might even gain weight with muscle, but I'm trying to lose flab.