Newbie looking for diet help

[Bonzojohns1962]

Hello

Does anyone have a diet sheet you have completed and would be willing to share that is made up with easily available foods please? Forgot to add so I am editing post..I am 22 st and just under 7 feet tall goal is to get under 20 stone..was 36 stone at worse

Cheers

Mark

[YellowRose55]

Hi Bonzojohns1962

Welcome to the weigh loss forum.

If you download the NHS 12 week plan it includes a blank diet sheet for each week. Also have a look at the Daily Diary post for ideas with your meals.

Take a look at the Welcome Newbie post in the Pinned post section at the right hand side or at the bottom if your on a mobile. Have a look at the nhs 12 week plan, many members have had success following this plan. Use the BMI checker to work out your daily calorie allowance.

Have a look at the Daily Diary which you can find on the Home page in Events. It is where all the members are sharing their daily plans on what they are eating and any exercise they are doing. This thread will give you some ideas on how to start.

Below the Pinned posts are the Topics where members share a range of weight related subjects.

Take your measurements at the start together with a photo so you can see the changes on the days the scales don't move.

We have daily weigh ins so why not come along and join us today. You can find the weigh ins on the Home page in the Events section on the right. Just click on the post in Events and record your start weight and any loss/gain or maintain for the week.

To get the most of the forum be active, share tips, recipes and experiences. Read some of the posts they are very motivating.

Have a good first week.

Rose

[Bonzojohns1962 in reply to YellowRose55]

Many thanks rose

[Diana]

Well the nhs 12 week plan does that, depends on your calorie range, my typical day if I'm losing is like this. I work on 1400 to 1500 cals, maintaining around 1700

Breakfast

slice of toast with nut butter and fruit (kiwi or red fruit, maybe fun sized pears 2, either one of those fruits)

Or 2 medium scrambled eggs, with just a splash of milk, 1 slice of toast, fruit as before.

Or greek style yoghurt 1 pot, teasp of honey and banana

Sometimes banana and two egg pancakes, blend together and fry with virgin olive oil spray, make small mini pancakes, add teasp of honey and red fruits

Snacks

Varies quite often mini nut pack ..................greggs, sains,lidl or Alidi, or fruit, today I had two mini lindt style balls from lidl, and a lemon graze flapjack.

Snacks tend to add up to about 300 cals tho that depends on the day , and how things pan out.

Dinners

Varies up to about 500 cals , tonight chicken 125g roughly marinated in lemon juice, garlic and parsley with a handful of pasta and courgettes , add in a mushroom sauce with veg stock, and thickened with rice flour.

Other dinner ideas veg curry, healthy cottage pie, fish pie, made with creme friache and celeriac, not masses of cheese sauce!

protein tends to be in meat and fish roughly 100g per meal, aim for the 5 a day , lots of recipe ideas out there!

[Bonzojohns1962 in reply to Diana]

Many thanks diana

[EllaMidlands in reply to Diana]

brilliant Diana, now if you could just pop round do the shopping and cook the food I will be all sorted. Sounds like a good range of food!

[Diana in reply to EllaMidlands]

I can't do all that, tho I believe you can make life easy for yourself, if you roughly plan stuff and portion it properly.

It has to vary and of course tomm am, at 4.15am before work I won't be cooking eggs for breakfast, toast, nut butter and fruit a def!

Having another egg roll tomm, and a roasted pepper and tangine, for dinner,prob all in the slowcooker by tonight, and reheat tomm in the microwave, i should be home by 3 tomm if all goes to plan!

[EllaMidlands in reply to Diana]

I totally agree. Planning and making food yourself is best way to lose weight as you can control what you buy and eat. Ditching ready meals and starting to cook has been the biggest contributory factor to my weight loss - that and not getting takeaways delivered to the door!

[bikegrrrl 1lb in reply to EllaMidlands]

EllaMidlands I wish I could hit "like" on your post 100 times! So true.

[Itsbab in reply to EllaMidlands]

I totally agree with you Ella and you find yourself being introduced to veg, fruit etc you have never even heard of. I find also that in some stores veg and fruit are so cheap I actually save money besides all those preservatives in pre cooked meals.