So I am constantly amazed at how much I can eat and still take the lbs off. Here is my meal plan for today.
  • Breakfast - Toasted English Muffin with Cottage Cheese
  • Lunch - Turkey sandwich with 2 slices of cheese, lettuce, tomato and Mayo
  • Dinner - Shrimp Scampi with pasta, Caesar Salad


All in all the keys for me to lose weight are less than 16g of sugar and less than 125 carbs.......with those in check the calories are secondary.............you can eat well AND lose weight you just gotta plan. I'f you're going out to eat a Chicken Caesar Salad will always keep you on track and almost every restaurant has one.



Diary Food and Exercise Report

This report was generated by the CalorieKing.com Online Diet Diary for Paul65k.
Tuesday, 21st January 2014

 Daily Summary
Food Energy In: 1275 cals
Exercise Energy Out: 0 min, 0 cals
Net Energy: 1275 cals
Net Energy Budget: 1400 cals
End Result: 125 Calories Under
Total Fat 66.4g
Total Saturated fat 31.2g / 50g Under
Total Protein 75.3g / 250g Under
Total Carbohydrate 106.9g / 125g Under
Total Sugar 14.9g / 16g Under
Total Fiber 21.5g / 55g Under
Glasses of Fluid: 12
Steps: 2000 Under
Early Morning Snack
Item Calories Fat Saturated fat Protein Carbohydrate Sugar Fiber
1 cup (8 fl.oz) of Coffees: Brewed, Percolated 2 0 0 0.3 0 0 0
1 tbsp (0.5 oz) (0.5 oz) of Cream: Whipping, Heavy (37% fat) 52 5.6 3.5 0.3 0.4 0 0
1 teaspoon of Splenda: Sugar Substitutes: No Calorie Sweetener 2 0 0 0 0.3 0.3 0
Total 56 5.6g 3.5g 0.6g 0.7g 0.3g 0g
Breakfast
Item Calories Fat Saturated fat Protein Carbohydrate Sugar Fiber
2 pat, 1" sq, 1/3" high (0.1 oz) of Butters: Regular, salted 40 4.5 2.9 0 0 0 0
1 serving, 1/2 cup (4.3 oz) of Knudsen: Cottage Cheese: Small Curd, 2% Milkfat, Low-Fat 100 2.5 1.5 13 6 4 0
1 muffin (2 oz) of Thomas': Muffins: English, Light Mulitigrain 100 1 0 7 22 0 8
Total 240 8g 4.4g 20g 28g 4g 8g
Lunch
Item Calories Fat Saturated fat Protein Carbohydrate Sugar Fiber
1 roll (43g) of Oroweat - Sandwich Thins 100 1 0 5 21 2 5
2 leaf, medium (0.3 oz) of Fresh or Dried Vegetables: Lettuce, iceberg, raw, edible portion 2 0 0 0.1 0.5 0.3 0.2
1 slice, medium, 1/4" thick (0.7 oz) of Fresh or Dried Vegetables: Tomato, red, ripe, raw, edible portion 4 0 0 0.2 0.8 0.5 0.2
2 serving, 6 slices (2 oz) of Hillshire Farm: Deli & Luncheon Meat: Deli Select, Thin Sliced, Turkey Breast, Oven Roasted 100 1 0 18 6 2 1
2 slice (1 oz) of Cheese: Swiss 213 15.6 10 15.1 3 0.7 0
1 tablespoon (0.5 oz) of Hellmann's / Best Foods: Mayonnaise: Real 90 10 1.5 0 0 0 0
Total 509 27.6g 11.5g 38.4g 31.3g 5.5g 6.4g
Dinner
Item Calories Fat Saturated fat Protein Carbohydrate Sugar Fiber
1 2 OZ. of Ronzoni Smart Taste - All 180 0.5 0 6 39 1 5
4 pat, 1" square x 0.3" thick (0.2 oz) of Butters: Regular, Salted 143 16.2 10.3 0.2 0 0 0
1 clove (0.1 oz) of Fresh or Dried Vegetables: Garlic, raw 4 0 0 0.2 1 0 0.1
6 large (0.2 oz) of Shellfish & Mollusks: Shrimp, cooked with moist heat 33 0.4 0.1 6.9 0 0 0
1 2 Tbsp (28g) of Hellman's Caesar Dressing 80 8 1.5 1 1 0 0
2 serving, 1 1/2 cups (3 oz) of Dole: Salads: Fresh Discoveries, Hearts of Romaine 30 0 0 2 6 4 2
Total 471 25.1g 11.9g 16.3g 47g 5g 7.1g