Thursday, September 21, 2006

Some more menus...

Hey I found some more menus on my computer :)

These ones wern't mine but ones I did for one of the ladies 2 or 3 years ago. I think she was around 130kg at the time and stuck for ages despite being so good. She said she needed something boring and rigid like this so I gave it a go. This was 1,700 calories a day and she wasn't exercising to my knowledge other then working alot. For those who lose fine without counting feel free to ignore the calories :)

I cut right down on her dairy at the time but let her have a limited amount of cream. She went on to start losing weight again after this, I have no idea how long she did it for. She used to have a muffin for a snack by the same people who made the cereal I used so I have substitued that for almonds or cheese of similar values.

I should say please don't think I am telling everyone to count calories and restrict them. My main aim is to give an example for people who do this especially as I want to show that calorie amounts like 1,200 calories a day shouldn't be necassary on Atkins in order to lose weight. I should note when I was eating 1,500 calories a day and exercising, looking back, I feel that I could've got away with eating more and in fact needed more to fuel the exercise I was doing.

Also I just did this for her as a friend, I have no experience in this, I was just helping her plan her menu to a set calorie limit etc. This is for purely unproffesional and informational purposes only.

Anyway, here are a few examples, its a bit monotomous but thats what she wanted and suggested salad and vegies were just examples, it was up to her to experiment. You could skip snacks and have bigger meat portions for dinner and lunch. If your eating more then this and losing weight don't lower it to this!


Menu 1

Breakfast: 2 large eggs, 50g bacon (with fat), 100g spinach, 1/2 small tomato (50g) ad 10g butter.
Lunch: salad consisting of 100g of cooked chicken breast, about 200g of greens such as celery, lettuce and cucumber, 100g tomato and 20g egg mayonaise.
Dinner: 100g pork chop w/fat, 100g broccoli, 100g zucchini, 200g spinach and 10g butter
Snacks: 20g vintage cheddar cheese, protein shake with 20ml cream and 15ml flax, 2 decaff with 20ml cream and 2 tsp splenda each.

Total: 1,735 Calories 118 gms Protein 137 gms Fat 18 gms Carbs


Menu 2

Breakfast: 2 large eggs, 50g bacon (with fat), 100g spinach, 1/2 small tomato (50g) ad 10g butter.
Lunch: salad consisting of 100g of cooked chicken breast, about 200g of greens such as celery, lettuce and cucumber, 100g tomato and 20g egg mayonaise.
Dinner: chicken breast (200g when raw), 100g broccoli, 100g zucchini, 200g spinach and 10g butter
Snacks: 15g almonds, protein shake with 20ml cream and 20ml flax, 2 decaff with 20ml cream and 2 tsp splenda each.

Total: 1,744 Calories 148 gms Protein 121 gms Fat 20 gms Carbs


Menu 3

Breakfast: 2 large eggs, 50g bacon (with fat), 100g spinach, 1/2 small tomato (50g) ad 10g butter.
Lunch: salad consisting of 100g of cooked chicken breast, about 200g of greens such as celery, lettuce and cucumber, 100g tomato and 20ml flax oil.
Dinner: beef fillet (200g when raw), 100g broccoli, 100g zucchini, 200g spinach and 10g butter
Snacks: 15g almonds, protein shake with 20ml cream and 10ml flax, 2 decaff with 20ml cream and 2 tsp splenda each.

Total: 1,713 Calories 145 gms Protein 118 gms Fat 20 gms Carbs


Menu 4

Breakfast: 2 large eggs, 50g bacon (with fat), 100g spinach, 1/2 small tomato (50g) ad 10g butter.
Lunch: Salad consisting of 100g of cooked chicken breast, about 200g of greens such as celery, lettuce and cucumber, 100g tomato and 20g egg mayonaise.
Dinner: Salmon (200g raw), 100g broccoli, 100g zucchini, 200g spinach and 10g butter
Snacks: 15g almonds, protein shake with 20ml cream and 15ml flax, 2 decaff with 20ml cream and 2 tsp splenda each.

Total: 1,657 Calories 142 gms Protein 118 gms Fat 19.5 gms Carbs

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