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food journal

7 Day Food Journal Meal Plan

By | Behavior Change, Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

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 Read More