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MEAL PLANS: pick and mix calorie lists!

Monday, February 15, 2010

I decided to write out a list of the foods I eat in a normal week, with their approximate calories. This way I can see at a glance what I normally eat and KNOW how many calories it will cost me. I thought I'd post it here on spark so I can access it easily when I'm planning and tracking my day's meals. All the ingredients are interchangeable and meals are made up of various combinations, to the required calorie range.

1250 daily calorie plan (very approximate)

milk + sugar for 4-6 hot drinks = 150
low cal hot choc evening snack = 50

1050 calories left for day
workout days - B 250, S 100, L 300, S 100 D 300
non workout days - B 350, L 300, S 100, D 300
weekends - B 350, L 300, D 400

sachet porridge + milk + honey 250
sachet oats so simple + milk 250
1 cup branflakes + milk 250
1 cup special k + milk 250
2 weetabix + milk 250
2 wholemeal toast + butter 200
2 hard boiled eggs 130
scrambled eggs 160
2 pancakes in 1 tsp oil 350
2 slices grilled bacon fat removed 100
2 quorn sausages 100
3 slices ham 50
1/2 can tomatoes 35
1 tbsp low fat cream cheese 40
1 tbsp jam 50
1 tbsp peanut butter 100
1 tbsp honey 50

wholemeal pita bread 150
mini bagel 100
large bagel 220
2 slices wholemeal bread + butter 200
1 slice wholemeal bread + 1tsp butter 100
tortilla wrap 250
small jacket potato with 1 tsp butter 200
2 egg omelette in 1 tsp oil 200
handful prawns 50
chicken / turkey slices 50
3 slices ham 50
1 tbsp cream cheese 40
1 tbsp low fat hummus 30
1/2 can sardines in tomato sauce 110
1/2 can tuna in water 60
homemade veg soup 150
homemade bean soup 200
homemade lentil soup 200
1/2 carton soup 150
salad vegetables 50
1/2 cup veggies 50
1 tbsp low fat salad cream/ mayo/ pickle 20

rice uncle bens boil in bag 200
1/2 naan bread 200
medium jacket potato + 1 tsp butter 250
small serving potatoes 200
small serving pasta 250
medium sweet potato 120
1 cup egg noodles 150
stif fry vegetables no oil 50
1/2 cup frozen /fresh vegetables 50
cod fillet 150
tuna fillet 200
salmon fillet 250
1/2 chicken breast 130
1/2 can baked beans 160
soy sauce 10
spices/ herbs 5
stock / gravy 30
chicken stew 300
lentil dahl no coconut milk 300

filling snacks
1/2 bagel /mini bagel + cream cheese 120
2 ryvitas + 1 tbsp hummus + cucumber 100
1 slice toast + spread 100
diet cup a soup 50

healthy fruit / veggie snacks
apple 80
satsuma 45
banana 100
melon 60
peach 40
10 strawberries 35
1/2 cup raspberries 30
1/2 cup blueberries 40
carrot 25
celery stick 5
cup beansprouts 30
1/2 pepper 30
5 mushrooms 20
10 cherry tomatoes 35
1/4 cucumber 10

sweet /savoury treats
small choc bar 100
low fat crisps 100
ryvita minis 100
cadbury highlights choc mousse 60
ww yoghurt 50
skinny cow mint/choc lolly 100
1/2 pack sugar free jelly 15
diet dessert 100
diet cake bar 100
meringue nest 50
1 tbsp nutella 100

This last section of sweet and savoury treats is something that I rarely allow myself in a normal tracked day. I think being so strict is what then leads to me falling off track every so often and binge eating in excess. So I hope to be able to pre-track some of these treats into my normal week, so I don't feel deprived and then go overboard with the treating myself!!

Feel free to comment or add to the list with your favourite meals/snacks. The more ideas we have to share the better!!
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Member Comments About This Blog Post
    Wow! this was great... I keep saying I should do something like this, now you did it for me and lots and lots of others...THanks!!!
    3682 days ago
    Man! I am moving to Europe to live near you! lol You are an inspration. Great job! :-)
    3688 days ago
    ummm, nutella! I cannot have that in my apt or I will eat half a jar...

    3698 days ago
    This is great!! Several of your entries are UK related but I could certainly use it as a guideline for myself! THANKS!! :)

    PS I adore Nutella - its fabulous!!
    3700 days ago

    Comment edited on: 2/20/2010 4:22:01 PM
    Wow. so glad I ran into your blog. I am going to do the same thing with the food I eat regularly. That right there will help me stay on track. thanks!
    3701 days ago
    Wow. so glad I ran into your blog. I am going to do the same thing with the food I eat regularly. That right there will help me stay on track. thanks!
    3701 days ago
  • no profile photo ANNIE530
    I like your attitude, and it's encouraging to me to hear what someone who is having a lot of success has to say..Keep up the good work and thank you for the calorie listing.
    3701 days ago
    This is a great idea. Thanks for sharing it. You are doing great with the Care Bears and it shows. I'm sure things like this are what help you the most. Keep up the great work!!

    3704 days ago
  • ANDREA0301
    emoticon on your organization! Your results show your determination! You're doing emoticon
    3704 days ago
  • SLIMDOWN2010
    Wow Excellent, so committed! I need to get to a pl where I do this also. How ever I'm in the process of finding what works for me right now. I find I need some kind of a treat usually daily, or I end up over the deep end in a binge. G-luck w your week! All though I know you don't need it. emoticon
    3705 days ago
    nutella on savoury rice cakes is a favourite of mine, I like peanut butter on ryvitas though, but not the calories so much!
    3705 days ago
    Hi, I was just reading your Sweet and Savoury treats and wondered have you ever tried Nutella on Ryvita Crackerbread?

    It is really tasty low fat snack, Ryvita Crackerbread only has 21 Calories per slice and zero saturated fat! so why not give it a try!

    Good Luck
    3705 days ago
  • no profile photo CD4876431
    Great idea! I enjoyed finding ways to make my life easier:) Have a great day!
    3705 days ago
    Great job...Love the list.

    Keep up the good work!!!
    3705 days ago
    great blog!
    3705 days ago
    I am going to copy that strategy - thanks emoticon
    3705 days ago
    I like this idea very good!
    3705 days ago
    I've done the same kinda thing and printed it out for the kitchen along with the serving size, its really helpful
    3705 days ago
    Yes I do use the favourites and food groupings section of my tracker which I love - but you can't see all your foods and calorie values at once. Josie - I have the hardest time finding a balance between being strict and allowing myself some slack, I'm hoping my snack treats helps with this!!!
    3705 days ago
    This sounds like a great plan, Pinky. I've done something similar, but only in my head. I also find that being too strict leads to more problems for me.

    - Josie
    3705 days ago
  • no profile photo CD1315172
    You can add them to favorites in your tracker to make it easier to enter. You can also enter food groupings that you eat all the time and it enters them all together.
    3705 days ago
    This list is a wonderful idea! Thank you for the idea. And congrats on your weight loss. You are an inspiration!
    3705 days ago
  • UNICORN212
    Wow. I had to look at your page and your "shorts" blog, and I am in awe of you. You have done such a wonderful job in losing so many pounds. You look fantastic! If your mix and match plan above works that well, I am going to have to try it!
    3705 days ago
  • CHEVL66
    This is a great idea! I don't eat eggs and I can't have dairy, so my list is pretty short of what I can eat. I like how in the nutrition page you can put your "favorites" list in - but you're right, you can't always remember how many calories are in a serving that you might consume! Thanks for the idea!
    3705 days ago
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