The two most popular food questions I get asked is “how many calories should I be eating,” and “what would a sample day of food look like?”

Most women need to eat between 1200-1500 calories a day to lose weight and between 1400-1900 calories to maintain weight, depending on their activity level.  I am working with a client right now who is food journaling.  She is about 150 lbs and is in the process of losing 20 lbs.  This was her food journal from the past week and I asked if I could share it with you.  She has been losing about 2 lbs per week from this type of eating and exercising.

I am very proud of her hard work and she has dropped 11 of those 20 lbs in the past 5 weeks!

She does a great job following my rules:

1. Get protein in with each meal

2. Eat lots of fruits and veggies all day long

3. Eat good fats

4.  Limit starchy carbs and have more of them in the earlier part of the day.

Here is a look at her food journal, feel free to print this off and put it on your refrigerator.
Thursday
7:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
9 DVD (CardioBarre)
10:45 apple, 10 almonds
1:30 3 oz chicken, 0.5 red bell pepper, 0.5 C cottage cheese
4:30 1 carrot, 1 string cheese
7:30 3 oz chicken, 10 asparagus stalks

Friday
5:30 Weight training CIRCUIT
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
10:30 apple, 1 string cheese
12:30 (mediterranean café) pita, hummus, tabouli, lettuce, tomato
3:30 1 carrot, 10 almonds
4:30 YOGA
7:15 4 oz tilapia, 10 asparagus stalks, 2 T salsa

Saturday
7:00 1/3  C of oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
9:00 HIIT (1:1 intervals of 30 sec: jump rope x10 min, hilly outdoor run x10 min)
10:00 apple, 1 string cheese
1:00 4 oz tilapia, 0.25 C quinoa, 0.5 yellow bell pepper, 2 T salsa, 0.5 C cottage cheese
4:00 1 carrot, 10 almonds
7:00 3 oz chicken, 3 C leaf lettuce, 0.5 C blackberries, 1 strawberry, 1 T sunflower seeds

Sunday
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
9:30 apple, 1 string cheese
12:30 3 oz chicken, 1 C broccoli, 0.5 C cottage cheese, 4 strawberries
12:45 HIKE (1.5 hrs at devil’s lake)
3:30 1 carrot, 10 almonds
6:30 1 piece bread, 1 C leaf lettuce, 4 oz tuna, 1 T miracle whip, 1 T sweet pickle relish, 0.5 C
raspberries

Monday
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
8:30 Weight training CIRCUIT
9:30 1 C cantaloupe, 1 oz gouda
12:30 1 flour tortilla, 3 oz chicken, 0.5 yellow bell pepper, 0.5 C tomatoes, 0.25 C red onion, 1 T salsa, 1 oz mozzarella, 0.5 C blackberries
3:30 2 celery stalks, 1 T peanut butter
6:30 3 oz chicken, 1 tsp ranch, 5 asparagus stalks, 0.5 C raspberries

Tuesday
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
8:30 HIIT (1:1 intervals of 30 sec: alternating jump rope/squat-to-jump w/rest x20 min)
9:30 1 C cantaloupe, 1 oz havarti cheese
12 3 oz salmon, 3 C spinach, 0.25 C quinoa, 0.5 C tomatoes, 1 T sesame ginger dressing
3:30 1 carrot, 10 almonds
6:30 1 flour tortilla, 3 oz chicken, 0.5 red bell pepper, 2 T red onion, 1 T salsa, 1 oz mozzarella

Wednesday
6:30 1 tortilla, 2 eggs, 1 oz cheddar, 1 T salsa, orange, 1 C milk
8:30 Weight training CIRCUIT
9:30 apple, 1 oz havarti cheese
12:30 3 oz salmon, 0.25 C quinoa, 2 C spinach, 1 C broccoli, 0.5 C cottage cheese
3:30 3 oz fage yogurt, 0.5 C raspberries, 2 T granola
6:30 1 flour tortilla, 3 oz chicken, 0.5 red bell pepper, 2 T red onion, 1 T salsa, 1string cheese

Thursday
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
9:30 1 C cantaloupe, 1 string cheese
11:30 HIIT (1:1 intervals of 1 min, hill outdoor run x20 minutes)
12:30 3 oz salmon, 1 tsp ranch, apple
3:30 3 oz fage yogurt, 2 strawberries, 2 T granola
6:30 3 oz chicken, 1.5 C cantaloupe, 1.5 C grape nuts flakes, 1 C milk

Friday
6:00 1 serving oatmeal waffles (homemade), 5 strawberries, 1 C milk
8:30 Weight training CIRCUIT
9:30 0.5 C cottage cheese, 1 C cantaloupe
12:45 1 piece bread, 1 romaine leaf, 5 oz tuna, 1 T miracle whip, 1 T sweet pickle relish, 1 celery
stalk, 1 T peanut butter
3:30 apple, 10 almonds
6:30 1 tortilla, 3 oz tilapia, 0.5 C cabbage, 0.5 C tomatoes, 2 T red onion, 1 T fage yogurt with
lime juice

Please share with us some of your favorite small meals or snacks with us!