Originally Posted by Obesity Discussion  BigBoydMan, I created an example of what you should look to eat in a given day based mostly on the items you just purchased at the store, and it is attached in this Microsoft Excel Spreadsheet. If you are home this type of meal plan should be fairly easy to maintain, but if you are not home all day, you will may need to premake some of these items. If you do not have the ability to eat all the snacks listed between meals, feel free to eat them along with breakfast/lunch/dinner. Please note, the deviled eggs for breakfast I added, the recipe is in the "Main Course" section of our Atkins Diet forum.
Now, going by a similar template, you can create your own meal plan and adjust to your schedule and/or tastes. Just make sure use the nutritional labels and try to measure out your portions. You should write down what you eat and write down it's nutritional value, so you can see exactly what you are eating on a given day. This will help you realize whether you are overeating or undereating. Keep in mind, if you eat say 2100 calories one day, and 2700 calories the next day, that will even out to an average of about 2400 calories a day, which is roughly the target I set for you. The amounts you eat each day don't have to be exactly dead on to what I prescribed below; it's hard to be that precise. Try to keep average somewhere around your daily targets over the long haul.
Breakfast
Deviled Eggs (see Atkins Recipe Section)
Actual Calories: 209
Actual Fat: 17g
Actual Protein: 12g
Actual Carbs: 2g
Breakfast
Oatmeal (1 cup) with One Small Banana Sliced up
Actual Calories: 250.1
Actual Fat: 3.3g
Actual Protein: 5g
Actual Carbs: 50.1g
Snack
One Whole Wheat Muffin (66g)
Actual Calories: 147
Actual Fat: 1.4g
Actual Protein: 6.9g
Actual Carbs: 26.7g
Snack
Tuna Sandwich w/ Mustard (full can Tuna, low calorie wheat bread)
Actual Calories: 235.75
Actual Fat: 1.75g
Actual Protein: 37g
Actual Carbs: 18g
Lunch
Healthy Choice Beef Merlot Meal (Veggies already in Meal)
Actual Calories: 210
Actual Fat: 6g
Actual Protein: 17g
Actual Carbs: 22g
Lunch
Turkey Sandwich w/ Mustard, Pickle (4oz turkey, low cal wheat bread)
Actual Calories: 219
Actual Fat: 3g
Actual Protein: 30g
Actual Carbs: 18g
Snack
Prunes, 1 oz
Actual Calories: 70.8
Actual Fat: 0g
Actual Protein: 0.7g
Actual Carbs: 17g
Dinner
Rotisserie Chicken (8oz), light seasonings
Actual Calories: 280
Actual Fat: 8g
Actual Protein: 44g
Actual Carbs: 8g
Dinner
1/2 Mixed Frozen Veggies (cooked), light butter (1 tbsp)
Actual Calories: 99.4
Actual Fat: 4.6g
Actual Protein: 2.6g
Actual Carbs: 11.9g
Dinner
Lettuce (3oz) w/ 1 Tomato, Lite Dressing, Fat Free shredded cheese
Actual Calories: 138.4
Actual Fat: 5.2g
Actual Protein: 11.1g
Actual Carbs: 11.8g
Snack
Cottage Cheese (4oz) with 1 cup sliced Peaches
Actual Calories: 172.6
Actual Fat: 2.6g
Actual Protein: 17g
Actual Carbs: 20.3g
Snack
Mixed Nuts Dry Roast 2oz (or can break up into two 1oz snacks)
Actual Calories: 359.6
Actual Fat: 29.2g
Actual Protein: 9.8g
Actual Carbs: 14.4g
Actual Total Calories: 2391.65
Actual Total Fat: 82.05g
Actual Total Protein: 193.1g
Actual Total Carb: 220.2g
Target Total Calories: 2420
Target Total Fat: 80g
Target Protein: 200g
Target Carb: 225g
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