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Help on what to eat

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traineo Newbie
Posts: 2
Member since
Jun 14, 2010
Posted: June 14, 2010
Hey guys - new here, this place looks great.

I have a question on what to eat. I'm eating the right foods and exercising, not really counting calories.

For breakfast I'm eating:

2 whole eggs
2 egg whites
2 wholemeal toast (no butter)
small portion of cottage cheese.

Lunch:

Sauteed chicken breast
salad
1 piece fruit

Around 3pm:

Almonds
1 or 2 piece fruit

Dinner (6-6.30pm or so):

Sauteed chicken fillet
boiled veg (carrots, brocolli, peas, sweetcor, small potato)
Sometimes I have brown rice


Is my breakfast ok? 2 toast contains a lot of carbs but I was told I need to eat some carbs. Anything you recommend changing?

Lunch - is this enough? Any tips on what else I can make? I'm not the best cook but I can make simple things.

Dinner - What should I eat with the rice? I can make this sauce with tomato puree and sweetcorn w/ some herbs and spices. What d'ya think? If I have this sauce + rice, leave out the veg?

Another thing - I have hot sauce with most of what I eat otherwise it's pretty bland. Is this ok? or high in salt etc?

Any help would be appreciated!
traineo Guru
Posts: 1117
Member since
Sep 21, 2006
Posted: June 14, 2010
Looks alright to me. Not really sure of your size and how many calories you are going for but this could be a little low in calories... although some items are vague such as salad.. maybe it's a huge salad

Off the top of my head your breakfast looks to be around 450 calories. Depending on salad dressing and what you saute your chicken in, your lunch is about the same.

If you eat a handful of almonds and 2 pieces of fruit your snack is about 300 calories and your supper looks to be around 600 calories if you have the brown rice. That puts you at about 1800 calories which is decent.

I use sea salt for flavour and try to avoid processed foods. Most canned foods (including veggies) have a LOT of salt. Regular salt is pretty much pure sodium whereas sea salt has all the minerals that are good for you. It also has potassium which counters some of the bad effects that sodium has on your body.
traineo Newbie
Posts: 2
Member since
Jun 14, 2010
Posted: June 14, 2010
Thanks for the reply Dan, much appreciated!

Yeah, 1800 seems low. I'm 300lbs+ and 5'11 and basic calculations tell me i need way over 1800. Any ideas on what I can add?

Maybe 4 whole eggs v 2 and 2 egg whites? Another slice of toast for lunch, and chicken, rice, sauce and veggies for dinner? The veggies aren't canned, except for sweetcorn. Maybe I should avoid the sweetcorn.

Thanks again!
traineo Guru
Posts: 1301
Member since
Mar 25, 2009
Posted: June 14, 2010
Don't skip the veggies. Better to skip the rice. I'd replace the bread in the morning with a handful of berries.

Better to steam those veggies instead of boiling.

Corn isn't a vegetable, it's a starch.

Read your labels carefully.
traineo Guru
Posts: 519
Member since
Sep 10, 2007
Posted: June 14, 2010
I would not say you need way over 1800, especially not if you're trying to lose weight. If you want to lose weight at about 1 pound per week, you should probably shoot for 1800-2200 daily, so it looks like you're right on track. If you eat "way over 1800" you will probably be maintaining your weight (not gaining or losing), but I assume you are wanting to lose weight.
traineo Guru
Posts: 1117
Member since
Sep 21, 2006
Posted: June 14, 2010
I plugged in your numbers into a calculator (I put your age as 30) and it tells me you need to eat about 3300 calories per day to maintain that weight.

For healthy weight loss (deficit of about 500 calories per day) you'd be best to stick around 2500-2800 for now and adjust as you lose weight.

I think the important thing isn't to make sure everything single thing you eat is super healthy but try to eat less and make gradual changes to your diet. I still go out for lunch once and awhile, I'll eat ice cream, maybe a cookie here and there, last Friday I had a donut. Start off eating like you normally do but eat a little less and get a bit more fruits and vegetables in there.

My experience has been that anyone who goes too extreme will fail in the first few weeks. Same with exercise, maybe start with a walk every second day or something.
traineo Guru
Posts: 1700
Member since
May 25, 2008
Posted: June 14, 2010
My experience has been that anyone who goes too extreme will fail in the first few weeks. Same with exercise, maybe start with a walk every second day or something.

Words to live by Dan!
If only i discovered that when i was like, oh, ten!
traineo Guru
Posts: 1117
Member since
Sep 21, 2006
Posted: June 15, 2010
Oh Matt.. I hope you weren't dieting at 10
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