[Obesity Discussion]

I really tried hard to incorporate the "foods you like" into a sample meal plan, but it was very hard given that a lot of the food you listed is junk. The other thing I noticed when doing this is you listed no fruits or vegetables on your food list. While you don't need fruit, you do need some veggies, so I added a serving with dinner. Please be very strict following this list as far as portion sizes go, and remember condiments add calories, fat and carbs! So one serving of light Italian Dressing max, etc. Based on the foods you gave me there's not a lot of wiggle room to add more food or condiments to your meals, except maybe some more veggies on your salad would not be a bad idea. Normally I would never design a meal plan with chips and a peanut butter/jelly sandwich, because they're both ladened with carbs, but you didn't give me much to work with for snacks besides carbs. Since you do like chicken/beef, something I would like to do is substitute out the potato chips for a serving of beef or chicken jerky, but I didn't see that on your list so I didn't add it.

Now keep in mind the food you gave me to work with is food I am assuming you are OK to eat, don't have allergies to and won't react bad with any drugs. This is merely an example of how to structure the food you like and is safe for you to eat into a meal plan that will allow you to meet a calorie target you set for yourself.

Breakfast
2% Milk 1 Cup (8oz)

Actual Calories: 121
Actual Fat: 5g
Actual Protein: 8g
Actual Carbs: 11g


Breakfast
Scrambled Eggs 2 eggs

Actual Calories: 198
Actual Fat: 14.8g
Actual Protein: 13.6g
Actual Carbs: 2.6g


Breakfast
Oatmeal, 1 packet, unseasoned/unflavored


Actual Calories: 110
Actual Fat: 2g
Actual Protein: 4g
Actual Carbs: 19g


Snack
Tilapia (3 ounce serving)

Actual Calories: 106.5
Actual Fat: 2.5g
Actual Protein: 21g
Actual Carbs: 0g


Lunch
Tuna Sandwich (full can Tuna, low calorie wheat bread, 2 slices)

Actual Calories: 235.75
Actual Fat: 1.75g
Actual Protein: 37g
Actual Carbs: 18g


Lunch
Dark Green Leafy Lettuce (3oz) w/ 1 Tomato, Lite Italian Dressing, 2% Milkfat shredded cheese

Actual Calories: 184.4
Actual Fat: 11.2g
Actual Protein: 9.1g
Actual Carbs: 11.8g


Snack
Potato Chips (1oz)

Actual Calories: 156.2
Actual Fat: 9.8g
Actual Protein: 2g
Actual Carbs: 15g


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
Refried Beans (1/2 cup)

Actual Calories: 126.5
Actual Fat: 2.5g
Actual Protein: 6g
Actual Carbs: 20g


Snack
Low Fat Peanut Butter/Jelly Sandwich (1 serving of each), 2 slices low cal whole wheat bread

Actual Calories: 349
Actual Fat: 13
Actual Protein: 12
Actual Carbs: 46


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BELOW ARE THE GRAND TOTALS OF ALL THE MEALS LISTED ABOVE

Actual Total Calories: 1966.75
Actual Total Fat: 75.15g
Actual Total Protein: 159.3g
Actual Total Carb: 163.3g


BELOW ARE THE TARGET CALORIES/NUTRITIONAL VALUES I WAS SHOOTING FOR WHEN CREATING THIS MEAL PLAN

Target Total Calories: 1955
Target Total Fat: 75g
Target Protein: 160g
Target Carb: 160g