The picture explains my relationship with food in a nutshell. The Blood Sugar Diet has taught me to find alternative ways of dealing with stress instead of turning to food.
I’m sure many of you can relate to this!
If you are joining us for the first time, a big welcome to you.
This is where we post our meal plan for the following day with if possible our calorie count for each meal and the total calorie range for the day.
I find it a great source of inspiration for myself.
If you are planning to excercise it would be very useful to tell us what you have planned.
Please can I ask you all to comment on at least one other persons post.
As I am following the Blood Sugar diet so 800 calories a day is my limit.
Tomorrow looks like this:
Bfast - Greek yogurt with nuts, seeds & berries 200
Lunch - Watercress, orange & sardine salad 320
Dinner - Chinese duck with green pancakes ( pancakes being little gem lettuce leaves ) served with hoi sin sauce 340
Total 860 cals Slightly over but think I will let that one slip by!
Exercise - Spin class booked!
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dazzle
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I just love avocado, try to eat one a day when I can. I don't usually cook the avocado when I am having an omelette, just have it on the side. I often cook avocado at other times though and it really changes it.
I do like brunch on Saturdays but during the week its not possible with work (dont think they would be too impressed if i slipped of at 10.30 to cook my bacon and eggs!!
Thanks Minnie, it does feel as though I am making progress, albeit slow.
You challenged me ages ago to set a target and I did - huge surprise to me as I usually don't. I am in danger of hitting it - the deadline was for Christmas. That isn't my final goal, plenty more to go after that!
I must remember that motto this week. I have been very busy the last few days and know I need energy but without cutting the unnecessaries I will never get off this plateau!
Tomorrow I will aim to stick to my plan and nothing more:
B. Peanut butter overnight oats with berries and seeds
L. 3 poached eggs on seeded toast with almond butter. Banana and almond milk smoothie.
Almond butter and eggs!? I love both ingredients but would be frightened to try them together! Your garlic mushroom pasta on the other hand inspires only the fear that id never stop eating
Heavens is it already that time of day? I am still digesting the Greek yoghurt I had this afternoon as a treat!
Hello @dazzle and thank you for hosting. I do like your poster but in my case I am perhaps being somewhat guided by what healthy food I can eat and so that rather takes priority. Does that make sense?
Also, I am wondering if you are in the United Kingdom because it is pretty cold where I am and I am not so keen on salad anymore
My DD for tomorrow will be:-
B - porridge with fruit and two coffees
L - home-made soup, other half of the two egg cheese omelette from lunch time today and a hot vegetable (possibly defrosted ratatouille), yoghurt
S - chicken breast, perhaps a baked potato and roasted squash (note to self to not dirty the oven as it has just been cleaned)
Snacks - fruit
Water - amap but warm when possible
Exercise - some gardening if the weather is good if notquite a bit of much needed thorough housework
I’ve had a busy couple of days but stuck to plan more or less
Tomrrow will be a boiled egg with ryvita and sliced tomato
Lunch is lentil soup with grated cheese and an apple
Dinner is vegetable pasta bake with wholemeal pasta and an orange
Exercise is 30-45 minutes of cardio plus some strength training including kettle bell swings
Tip,of the day is something I’ve just read on another post by Pineapple27
”If you don't keep a log of what you are eating and the calories foods contain, then it's a bit like trying to travel from one place to another without a map! You might get there eventually BUT it's likely to take you much longer than if you planned the route and used a map PLUS you might take a few wrong turnings and end up going back on yourself!” very wise words 😊
When are you going to invite me over to sample your delicious menus IndigoBlue61 I would eat every last morsel! Not sure I could keep up with all that exercise though. Kettle bells sound dangerous!
Had a lovely relaxing afternoon at my parents - as predicted dinner included a very yummy piece of apple strudel with ice-cream.........would have been rude to refuse.
Tomorrow is my new plan of more protein - still struggling to up the calories though!!
Hi dazzle thanks for hosting. I am starting week 5 of BSD. I have slipped over a few times recently, but keep to the principles. The cold weather hasn't helped!
B - mini egg and bacon quiche -119 cals
L- veg soup - coconut flour muffin, slice of beef and one tomato 270
D - home made salmon and smoked haddock fishcakes with celeriac mash and broccoli- 330
S- almond milk latte, Greek yog and raspberries, a sprinkle of flaked toasted almonds - 160
Mmm! Those fish cakes sound delicious wakywoo . An all round lovely menu for so few calories. Well done for sticking with the BSD. Can't wait to see how much weight you've managed to lose while on it.
Hi dazzle and thank you for hosting. I must say I'm trying very hard to not let food be my boss these days but I really have had to work at it.
Your menu, especially the dinner, sounds lovely.
Tomorrow I'll have;
B - porridge with strawberries, full fat Greek yoghurt and tsp honey - 326 cals
L -Warm wholemeal pitta bread filled with houmous, tomatoes, lettuce and red onion - 240 cals and an orange - 69 cals
D - Left over nut roast ( which I brought home from my daughter's after dinner there today so not sure of the calories) app' 400 cals, with roasted vegetables and a salad - 198 cals, followed by tinned pears and evaporated milk - 112 cals ( a childhood favourite )
Total of 1,345 cals. I'm aiming for 1,500 so maybe a handful of nuts.
Exercise - Walking around the Tate Liverpool and museums with hubby.
Tip - Look in the mirror every day and tell yourself ' YOU'RE WORTH IT' because you are!
It is a wonderful city. Hubby has just suggested we have lunch out while we are there, so that puts paid to my menu but I'll try to keep to my allowance!
Snap! I either have grapes, strawberries or frozen mixed fruit. I’ve always eaten porridge anyway and that it’s very filling is a bonus while counting calories.
hi happybee, I've done it once before. Just normal lasagne but with sheets of butternut squash instead of pasta. It's nice, the squash has a similar consistency to pasta when it's cooked, so you don't really notice the difference. No adverse comments from the children, which is good. However, I looked in the freezer this morning and didn't have any mince, so I've switched to meatballs and will do the lasagne tomorrow instead
Good evening thank you for hosting dazzle. It is the start of a nother week. I hope everyone has a good week. It is good to be on the forum with all you lovely folk. Breakfast will be porridge with a banana and a coffee. Lunch home made soup Spinach and Kale. Dinner meat free sausage and veg. 1100 calories so I will have 2 easy peel orange and some mixed nuts. I really hope you all have a great Monday.
Hello dazzle and all. Thank you for hosting today's DD.
I wish I could stop it. A week without snacking went south last night when an iced bun found it's way onto my plate. Managed to cut it in half and spread jam on it. I'm shaking my head even as I write this.
So today...
B: Back to porridge, fresh fruit, maple syrup & cinnamon. Tom juice & worc sauce and trying out a third tea out of four, which I'm taking black at the moment.
L: Some of the leftover tuna, pasta, tomato chili, olive bake. I added black beans into it yesterday which helped me reduce the amount of pasta.
S: Plenty of tuna bake left
Snacks: Apple and tangerines (I always have these, just don't know why I didn't yesterday)
Ex: Dog walking and another day of moving rubbish to the tip.
oh, tiggerr, that iced bun, I'm shaking my head for you too. Still, well done for getting straight back on the wagon, no snacking today. Your menu sounds good, hope your day goes well
I was silly at the weekend too Tiggerr. Bottle of white wine found its way into my fridge. Somehow much of it is still there. Had a couple of glasses, was nice, but thinking on it I was actually missing my usual kombucha routine, ended up stopping at far less than I usually would. Maybe we need to remind ourselves every now and again why the old favourites aren't top of the list anymore!
There appears to be an epidemic of things magically appearing over the weekend. For Tiggerr it was an iced bun, for Ruth_canal_runner wine and for me beer.
Love that poster. I need to stop feeling that I can’t say no. I need to learn to say, just a glass of water instead of large white when I have to eat out for work.
Meal plan for today
B muesli bread with peanut butter 350
L Mexican soup, chilli crackers 200
D smoked mackerel salad 150
Snack malt loaf, fruit, brunch bar 300
Total 1,000 but am away 3 days so saving up for later
Let us know if you work out how to say no to the large white wine. I have yet to learn that skill - socially, yes, but at work it seems extra hard to turn it down! I like the sounds of all your menu by the way, excellent work fitting that into 1000 cals. Hope it's all delicious
Hello and thanks for hosting dazzle , completely agree with the poster and feel I was the boss this weekend instead of food for once! I won't list all the things I avoided but included sticky toffee pudding, garlic bread ....
I also found that after the first day of overindulgence (Friday night didn't go quite to plan) I then stuck to healthy eating and no alcohol for the rest of the weekend and consequence is no weight gain for once, woo hoo. Just as well as being whisked off to Paris next weekend, sure there will be things to tempt me there too.
Today
B: Porridge/banana/seeds/greek yoghurt, 320
L: Spicy veg and lentil soup, Ryvita and 30g cheddar 400 approx
D: Cottage pie with plenty of veg, sweet potato mash on top. 500
Snacks if hungry fruit, almonds, jelly, aiming for around 1500
Ooh Paris sounds exciting! There is the French cuisine in Paris of course, but there is also an old Moroccan community, probably a sizeable Turkish community now too, and last time I went there was an excellent Vegan cafe near Sacre Coeur, I think the area round there is amazing for stuff like that. So lots of food delights to explore that haven't been stuffed full of butter (apparently that's what makes all French food so delicious!) Mind you my recommendations may be out of date as I think it's over 10 years since I last went!
Hope you have an excellent day, and congrats on reining it in over the weekend.
Thanks for the info Hidden yes I'm sure I won't have difficulty finding things that are delicious to eat there! Will try to keep off the pastries and cake at least. Glad to hear you are doing so well with the food planning and shopping, your menu is really nice.
Thank you, you're making me remember some great trips to Paris. I went a few times in my 20s but nothing since... it seems so easy to just catch a train over, maybe that makes me lazy about planning to go. I'll have to plan a trip back there soon
Good morning dazzle you sound on top form for a Monday, especially your attitude to not letting food cravings take over when stress strikes. I think that's one most of us struggle with.
I have a solid plan I think. 2nd week back on the calorie counting to reverse my annoying maintenance gain, and I'll see if 1800 proves to be the right level for me to lose at when I weigh in tomorrow. Although I am trying to stay slightly below where possible.
B porridge with 25g oats, 150ml almond milk, 10g ground almonds, 10g peanut butter, and 50ml 'oatly' oat cream - 361 cals
L 1x thin bagel, 70g smoked salmon, soya spread and 2x poached eggs - 405 cals
D spicy chickpea stew with tinned tomatoes, grilled aubergines, onion, carrot and spinach with 50g rice and 2 tsp mango chutney - 562 cals
Snacks - 3x coffees with soya milk, 1 x chai tea, 250ml kombucha, half a sharon fruit and a protein eat natural bar - 347 cals
Total 1675cals out of a possible 1800
Exercise - approx 8-10k cycling, plus I may also run to B&Q this evening to pick up something I've ordered last night on click & collect (it's small so I can fit it in my jacket pocket). Or I may save my run for tomorrow morning as planned. Will update!
Tip - I've planned two days in advance as over the weekend I was getting behind on remembering to enter my meals on myfitnesspal and then I wasn't posting on the DD. By planning two days in one go it then became obvious that I'm running low on fresh veg. So now I can plan my shopping a couple of days ahead, and avoid getting behind on that too. Goes to show planning is a big part of this whole process!
Woohoo, Ruth! This is fab and is bound to make a big difference to you!
I had to Google your 'oatly' oat cream and all of those products sound amazing! If memory serves me correctly Caroline62 has a problem with dairy and may be interested too. If my memory has failed me, which it often does, my apologies, Caroline
I've been experimenting with some dairy free options beyond soya milk and almond milk. I tried soya cream, to try and wean myself off the usual drizzle of honey on my porridge, and then this time thought I'd experiment with oat cream. Just working my way through the dairy alternatives shelf in Holland & Barrett basically! The oat cream is delicious by the way, not that I remember what real cream tastes like anymore!
I think, given time, we can accustom ourselves to virtually any tastes. I remember struggling to go from whole milk, to semi-skimmed and then back again!
Good morning moreless thankyou for remembering me. I can take dairy as long as it in low fat with having problems with my intestines I am aloud very little fat . Thank you again for thinking of me.
Hello, so another Monday and another weekend been and gone. It was pretty active with an hour and a half dog walk both days. It is lovely and sunny here today and I will be going for a run later, but it will be dark by then.
Breakfast
Toast and jam - 174
Mini Millionaires shortbread ( I know not a great start to the day) 126
Satsuma - 21
Lunch
Scrambles eggs on toast - 298
Dinner
Tesco's Falafel Wrap - 432
Snacks
Mini cheddars - 129
Mini sausages 120
Milk - 115
Apple - 32
Total - 1447
Mondays are always go a bit awry as I run in the evening and am not home to eat and also Tesco comes late in the day so no real food in the house.
dazzle
Good poster dazzle and something I'm working on! I like your green pancakes idea, I have used iceberg leaves as a burger 'bun' but not as pancake subs, sounds GOOD! Contrary to the spirit of your poster I now want your dinner for breakfast.
My day is a slight variation what I planned on my weekly planner. Flexibility and all that. Didn't bother my lazy bum to make the planned chilli.
B - bio yoghurt, almonds, cashews and walnuts. Coffee with coconut milk. (250)
L - meat free sausage casserole (300)
D - a surprise - P is making. It will be fish. I'm guessing foil baked fish with broccoli and carrots and mash and some kind of lemon butter. Very specific guess. Let's see how well I know him. (600)
Supper - rice cakes with peanut butter and half a banana. Camomile tea (200)
Total 1350 which brings the last 7 day average to 1500/day
TIP - watch out for sugar in yoghurts. I have made the mistake of thinking organic, grass fed, bio yoghurt just wouldn' be the kind I need to check. Wrong. 14g in one of the tiny little yoghurts I frequently buy. 9g in my most commonly eaten one. I have now bought an organic grass fed yoghurt intended for babies haha. No sugar of any kind aside from the naturally occurring sugars of milk and fruit pieces. 5g total. Not that I agree with demonizing sugar, or isolating one thing as the 'problem child' but I really don't like foods being heavily marketed as healthy and then sneakily sweetened or modified. Watch out for the secret sugar!
Also forgot to put that I am had a red delicious apple and conference pear for snacks. Plus I walked to my favourite coffee bar by the river (nearly managed 10,000 steps today).
Firstly, I'm going to ask if you entered your details into the NHS BMI calculator, for a personal calories allowance, as 1400 is a generic number?
Next, I'm going to say be very wary of low fat products, even weight watchers, as they can have hidden sugar and sweeteners. Full fat will be less processed, with fewer additives and more satiating, but have a look at HappyBeee's tip.
I would always go for full fat milk too and just think how yummy your lattes will be
Have you found the Topics yet? There are dozens of scrummdiddlyumptious recipes there and many of them are already calorie counted
Thank you for your response. I have entered my details into the NHS BMI calculator and it gave me an amount between 1,522 to 1,957 (and said to try and aim a bit below the lower amount than the higher one to lose 1 to 2 pounds a week). The reason why I have gone a bit lower today is that I am staying with my friends this weekend as it's my friend's birthday and bound to have a bit more over the weekend so allowing for this.
Interesting to hear what you say about the low fat products. Maybe I'll just go for the full fat yoghurts. I actually prefer semi-skimmed milk though to full fat as I find it too creamy but don't like skimmed milk though.
Do you think I should be eating a bit more though? I actually don't count things like lettuce or broccoli and I also don't worry about the odd cup of coffee made with a little bit of semi skimmed milk. Do you think I should be counting any of these at all?
All calories add up, but you'd have to eat a heck of a lot of lettuce for it to make any difference. Milk in drinks is more, but again, if you're only having a couple a day, it's minimal, but 6 a day, counts!
We always advise that you eat as much as you can, whilst still losing weight, so aim for nearer the top end of your allowance. The less your body gets used to eating now, the less it will need to maintain. Think of the future, rather than a quick fix now!
The BMI calculator says to stick to the lower end, but experience tells us differently! Many of us are here after years of yoyo dieting. We're now in it for the long haul and want a healthy lifestyle, not another diet.
You'll need full fat natural yoghurt, like Fage, not the sweet puddingy Muller type
You'll soon get used to full-fat milk. I thought I wouldn't, but I wouldn't go back to semi-skimmed now. Mind you, I use cream, more than milk
I like that - 'think of the future, rather than a quick fix now'!! I most definitely will - thank you.
I literally only have 2 or 3 cups of coffee a day (mostly just the two) so I won't worry counting these (unless I do have more - say 5 or 6).
Will try the full-fat milk and also the Fage yoghurts you mention too. So not the flavoured ones then cos of the sugar nor the 0% ones as they won't be so satisfying.
Thank you for your help with all of this. I so much want this to be for life and for the long haul as tired of always having to 'get back on the diet'!!
Don't go mad with the protein, as excess will be stored as fat. You're better to get your extra calories from natural fat, as strange as that may sound, so butter, cream, olive oil, coconut oil, lard, dripping, avocado, oily fish, nuts, etc
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