Meal Plan to Lose Weight

hairybackman

Hi Guys.

I've put on some weight slowly over the past few 3 years and I'm looking to shake this. I've been following the meal plan below for the past week but I'd like to check with the experts here to see what people think..?

Background on myself (if it matters).. Age: 28 Weight: 15.5 st. Height 5.10


Breakfast
1 egg + 1 slice of Wholewheat brown Toast + Tea
or
1 slice of Wholewheat brown Toast + 2 portions of laughing cow light cheese + tea

Snack
1 protein drink (300ml)

Lunch
Wrap + Tuna + peppers + lettuce

Snack
1 protein drink (300ml)
1 Orange

Dinner
chilli con carne (mince + onion +mushroom) + rice (1 cup)
1 low fat yoghurt
or
chicken curry (lean chicken + pepper +onion) + rice (1 cup)
1 low fat yoghurt

Snack
Tea + Protein Bar

As well as all of this I drink around 1.5/2 litres of water..

Gillo

First thing I'd say is try to keep it a bit more varied or you'll get bored with it pretty soon and be tempted to eat something less healthy.

The rest I'll leave up to the experts.

smithslist

hairybackman wrote: »

I've put on some weight slowly over the past few 3 years and I'm looking to shake this.

Snack
1 protein drink (300ml)

Snack
1 protein drink (300ml)

Snack
Tea + Protein Bar

As well as all of this I drink around 1.5/2 litres of water..

seems pretty ok, vary it thou, but one question is why the protein intake daily, this will build you muscle (thus add weight), or are you eager to lose fat specifically.......just a thou when reading you post.

hairybackman

Thanks for feedback. Will try to vary it - just trying to get into a routine at the moment..

When I say I want to lose weight, I mean fat.. I'm taking protein to make sure I don't lose muscle. This meal plan is only temporary.. Once I get myself back to a decent weight I plan to cut out the protein drinks and eat (a bit) more..

celestial

Hey OP,

What was your previous diet as a matter of interest?

The first step in losing weight is to cut out junk food completely, or at the very least restrict it to a small amount once or preferably twice a week. If you've done this, then great work you've made great headway already.

You don't mention exercise? If you aren't and you can, then you should be.

Next, three things strike me about your diet:

1) It is deficient in some areas nutritionally.
2) It looks a bit plain, and in need of spicing up
3) You are overly reliant on protein drinks

To elaborate:

1) Where is the fruit?!? Maybe you do eat it, but have forgotten to mention it? You also need some good fat, found in nuts, seeds, oils, fish. I would add eggs too.

2) As mentioned, it looks like the kind of diet that could get old fast. Why not have porridge with honey and/or fruit for breakfast some days? Or you could have some natural yoghurt with or without some fresh fruit. You can also experiment with different types of veg.

3) Two protein drinks plus a protein bar in a day isn't ideal. They are fine if you are stuck for time now and again, but our energy should be coming from whole foods where possible. For fat loss, protein should feature heavily in your meals, with small amounts of carb.

Also ensure that the rice you are eating is wholegrain, plus watch the portions.

hairybackman

Thanks celestial for the very helpful comments..

In answer to your questions:

My previous diet (roughly)consisted of
Breakfast: porridge + honey, Banana, Orange
Snack: coffees
Lunch: White bread sandwich
Snack: 2 * coffee
Dinner: meat + 3 veg (big portions of mash/rice)
Snack: Tea + biscuits

Forgot to include fruit in the plan: I do eat at least 1 fruit(usually an orange) a day and the rice I use is wholegrain..

Do you suggest I replace the protein shakes with something else like nuts?

With regards exercise, the only exercise I'm doing at the moment is a brisk 15-30 walk each day.

celestial

hairybackman wrote: »

Thanks celestial for the very helpful comments..

In answer to your questions:

My previous diet (roughly)consisted of
Breakfast: porridge + honey, Banana, Orange
Snack: coffees
Lunch: White bread sandwich
Snack: 2 * coffee
Dinner: meat + 3 veg (big portions of mash/rice)
Snack: Tea + biscuits

Forgot to include fruit in the plan: I do eat at least 1 fruit(usually an orange) a day and the rice I use is wholegrain..

Do you suggest I replace the protein shakes with something else like nuts?

With regards exercise, the only exercise I'm doing at the moment is a brisk 15-30 walk each day.

Yes indeed, nuts are great! Two things though - make sure they are unsalted and unroasted, so cashews, almonds, brazil nuts etc are all great, plus take them in small portions as they are actually very calorific - thankfully it only takes a few to fill you up.

Also take a look at the 'Snacks' thread on page 1 or 2 on here, some good ideas on there too.