Weight Loss Challenge Week 1, Day 1 — Sample Meal Plan 1700 Calories and Some Stats

Posted in: July to October 2009, Suzanne's Weight Loss Journey, Week 1 | 4 comments

Week 1 - Day 1 Stats

Things went pretty well! I stuck to my calorie goal of 1700 calories but went on the high side of protein and fat. Not a big deal for me, but if my carbs get too low I get cranky. (And you don’t want to see me cranky! Ha!)

I worked out in the morning, using a workout from The New Rules of Lifting. I like these workouts because they’re pretty short but involve all the muscles. It was a bit weird doing it that way, but I had previously started these workouts and saw improved strength.

I forgot to re-read my goals and affirmations! Need to set up a reminder for that or print them out and put them on my desk. (Um, note to self: clean desk first!) I did drink 6 8oz glasses of water. I’m not a huge fan of the 8 glasses of water a day thing, but I was surprised I got that much in.

So, here are the numbers from my fitness tracker for July 13, 2009:

Disclaimer: I’m not a nutritionist. This is just an example of what I ate; you may have different needs.

Food Item	Amount	Cals	Carbs	Prot.	Fat	Mono Poly Sat
Tea, 1 sugar	3 serving	111	21.72	6.18	0.15	0.09 0.03 0.21
3 Egg White/1 Yolk/Veggies/Toast	1 serving	352	24.50	29.38	13.90	5.92 3.68 3.13
Apples, raw, with skin	1 medium (2-3/4″ dia) (approx 3 per lb)	72	19.06	0.36	0.23	0.01 0.07 0.04
Peanut butter, smooth style, with salt	1 tbsp	94	3.13	4.01	8.06	3.79 2.22 1.65
Chicken, broilers or fryers, breast, meat only, cooked, roasted	1 cup, chopped or diced	231	0.00	43.43	5.00	1.74 1.08 1.41
Rice, white, long-grain, parboiled, enriched, cooked	0.33 cup	66	14.28	1.32	0.16	0.05 0.04 0.04
Beans, snap, green, cooked, boiled, drained, without salt	0.5 cup	22	4.92	1.18	0.18	0.00 0.09 0.04
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, broiled	3 oz	254	0.00	19.77	18.78	8.31 0.66 7.17
Broccoli, cooked, boiled, drained, without salt	1 cup, chopped	55	11.20	3.71	0.64	0.06 0.27 0.12
Mushrooms, cooked, boiled, drained, with salt	1 cup pieces	44	8.25	3.39	0.73	0.02 0.28 0.09
Milk, nonfat, fluid, with added vitamin A (fat free or skim)	1 cup	83	12.15	8.26	0.20	0.12 0.02 0.29
Soy Protein (Small Pieces)	25 gram	75	3.33	11.67	2.08	0.00 0.00 0.00
Bananas, raw	1 medium (7″ to 7-7/8″ long)	105	26.95	1.29	0.39	0.04 0.08 0.13
Water, municipal	6 cup (8 fl oz)	0	0.00	0.00	0.00	0.00 0.00 0.00
Protein Powder - Wheat Isolate	0.5 serving	50	1.50	10.00	0.50	0.00 0.00 0.00
Yogurt - Activia Vanilla (1/2 cup)	0.5 serving	65	9.00	2.50	2.00	0.00 0.00 0.00
		1679	159.99	146.45	53.00	20.15 8.52 14.32