danman77220

lol @ me and Vario having almost the same threads

My mom has been doing Nutrasystem and now Jenny Craig, trying to lose weight. She's come along way (I think she's lost almost 90 lbs in a little over a year), but she's hit a wall. Mainly because she's stressed out with her college classes and such, but she keeps gaining/losing the same 8 pounds. So now that she's done with her classes, she's going to stop doing Jenny Craig and start eating normal store bought foods like I do, and she asked me if I (being my household's resident "health freak") if I could put together a meal plan for her. I know a fair deal about bodybuilding/weight lifting nutrition, but I don't know much at all about female nutrition... this is where I could use your help, IM.

I want to make her 3 meal plans, all totaling the same amount of calories and macro nutrient ratios, but with varying amounts of meals. My mom is very busy and sometimes she can't make 5 meals a day. So the plan is to make her 3 meal plans; 1 with 3 meals/day, 1 with 4 meals/ deal and one with 5 meals/day. For calories, her BMR is estimated as somewhere around 1500 a day, but she loses the most weight when eating around 1200 calories. So for the meal plans I don't think they should exceed 1250?

I made a list of healthy foods and had her circle the ones she would be willing to eat everyday and not get tired of. Here are the foods I'm going to work with:

Proteins

-Eggs
-Low-fat cottage cheese
-Chicken breast
-Steak

Carbs

-Yams
-Strawberries
-100% whole grain bread
-Peas
-Salad

Fats

Almonds
EFAs

So that's what I'm working with... she also takes whey protein in the smoothies she makes.

I was just messing around and threw this together as a 3 meal/day meal plan... tell me what you guys think:

Breakfast

5 egg whites, 1 whole egg, scrambled w/ calorie-free no-stick cooking spray
2 slices 100% whole grain bread
1/2 cup low fat cottage cheese

Lunch

1 cup low fat cottage cheese
1 yam w/ *Altern (optional)
No more than 10 medium-sized strawberries

Dinner

Medium sized chicken breast (grilled or baked) OR < 6 oz. lean steak
Decent amount of peas and/or salad with minimal fat-free dressing
EFAs

Totals

Calories: ~1200
Protein: 126g (48%)
Carbs: 100g (30%)
Fats: 26g (22%)

I have no idea how this would work for a woman, but my main focus was to keep the protein high and carbs low at dinner time.

Please critique the diet I posted and make suggestions for 4 meal/day and 5 meal/day plans...

I appreciate any help. Thanks guys.

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A.FreeRadical

Woman are not much different than men nutritionally. Woman may need more iron because of their monthly, but most everything else is the same.

I think you are doing pretty well with the above. How does your mom feel about this meal plan? It is important to have hunger satiating foods that taste good if she is going to stick with it.

Many woman crave chocolate and or sugar tasting foods. If this is the case, you could include cocoa and sugar substitute items. There are some low calore, no sugar puddings and jello.

I crave salty snacks, so I keep a jar of mixed nuts (the almonds are salted) on my kitchen table. I also have Triskets in a glass jar on the the same table. A small amount of either of these and a glass of water satisfies my craving.

I allow myself unlimited amounts of strawberries (no sugar or cream), blueberries, blackberries and apples. These don't have many calories in them and I like them.

Keep in mind that celery, broccoli, cauliflower, radishes, asparagus and greens have lots of fiber and do not have many calories or carbs in them. These with an olive oil and herb pesto dip can be a great picker upper between meals and keep your mom from feeling deprived.

I think variety is also important. Give your mom lots of options for the protein sources each day. Eggs, chicken and steak will get boring after awhile.

You might have a carb-up day for her if she loves pasta, potatoes or even pizza (lots of veggies and tomato sauce, light on the cheese and use any protein source for the final topping. err.. skip the pepperoni and sausage).

Nutrasystem and Jenny Craig are successful because they have tasty food that is not calorie dense but is satisfying. You can look at what they are using.

Tell your mom congratulations on how far she has come.

Just some thoughts... I'll keep an eye this thread.

*

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