A Meal Plan for Jenna

I hope everyone has at least attempted to log what they eat!  I know that a couple of people in my life hate me are having a JOYFUL time getting to know the world of counting calories!  Despite the difficulties that arise with tracking your food, I'm encouraged by the many questions that have been sent my way!  People are learning that budgeting your calories requires a plan-and that, my friends, may just be the hardest part of this whole bit.  That's my cue to remind you that this is a lifestyle.   This is not some fad diet that is supposed to be "easy."  This is supposed to be a lesson on learning how to eat; how to grocery shop, meal plan, COOK (at least a little bit) and still cash in under or at your calorie goal.

I'm going to say it again, cause it's just that important-this is not a race to see how many pounds per week or how fast you can reach your goal, but a lifestyle change with the bottom line being your overall health. 

That being said, I have also realized that a lot of people have the same questions/concerns:

• WHAT on earth do you snack on (see last weeks entry to get you started)?
• How often?!
• I need something fast, easy and able to be eaten on the go (this is probably the biggest one)!
• It's 8pm and I have 400 calories left
• Why is my *fill in the nutritional blank (sodium, calcium, fiber, ect)* amount always over/under?!

In order to address those questions I'm going to focus on one of my best friends, Jenna.  She was asking some of the same questions you were and was a good enough of a sport to let me use her log as an example-its always nice to have specifics!  Anyways, thanks Jenna! and here goes...

Jenna has a log that is probably pretty similar to many.  She is allotted 1460 calories on a "no workout" day.  This number is her "net" goal.  Any calories she burns, she then gets to eat.  I know that sounds odd, but remember: its a NET goal of 1460.  As tempting as it is to just write off your burn as "an extra deficit," I would NOT recommend it!! Your specific number is already designed to help you lose weight.  When you cut more than it is suggested, you risk putting your body into starvation mode.  

Side Note: One exception would be is if you burned under ~175 calories.  I've noticed that MFP (My Fitness Pal) overestimates the calories you've burned, as well as do some of the calculators out there.  On a low burn day (<175) I would only eat them back if you're hungry or maybe only eat back a portion.  Again.  The problem with weight loss is there isn't a formula that is 100% for everyone.  You need to trust MFP but also listen to your body.  The smaller your "net calorie" goal, the more I would recommend eating back your burn.  

So.  Below is what an average day for Jenna should look like (I'm going to be very specific here because after all, this IS Jenna's blog.  The rest of you can adapt it to fit your day and/or dietary needs

 : ) ).  Also, the text in red is the additions to her diet she needs to make on a WORKOUT day:

Jenna's work day: 7:45-5 with an hour lunch at noon.

Breakfast: ~250-450 calories:

• On a no workout day, a bowl of HEALTHY cereal may suffice-so long as its almost 250 with milk.  To find a "healthy" cereal, you pretty much just have to walk into Trader Joe's or Sprouts (hint, TJ's is cheaper for cereal unless Sprouts has a killer sale and also has less "unhealthy" options-you pretty much can't go wrong at TJ's).
• On a workout day, you're going to need more than cereal.  It could be as simple as adding a piece of fruit before your cereal, but aim to start your day with protein.  
• On the go option: fruit and yogurt-again, get that kind from TJ's with granola
• Eggs are an EXCELLENT way to start the day.  Yes, you may have to get up 6 minutes earlier to make them.  
• Whole wheat english muffin with PB, (preferably almond butter) and banana
• Avoid juice.  Empty calories and high in sugar.
• Fruit and oatmeal or Cream of Wheat

Snack: around 9:30-10:00 or whenever you can catch a break in between patients. ~150-250 cal

• Trail Mix that has almonds or other low fat nut as the main ingredient (you and your allergy to most nuts is going to kill me). 
• That yogurt and granola you didn't eat for breakfast.
• Fruit
• Pretzels with peanut butter (they sell individual Jiff containers at Costco).
• A nutrition bar.  Start with Luna or Cliff, since I know your taste buds. Hahah. Eventually we'll graduate to Pure bars, ect.  
• Baby bell cheese has only 70 cal
• Carrots, raw broccoli or snap peas
• IF you MUST snack on crackers, switch out your Cheez-its, Goldfish ect for a whole wheat/whole grain cracker.  TJ's makes a good one called 12 Grain Mini Snack Crackers and they also have a good line of organic cheese/peanut butter crackers.

Lunch:  you're going to have to pack a lunch.  There are a COUPLE places you could eat out, but choose wisely.  Pay attention to the calories and KNOW WHAT YOU'RE GOING TO ORDER BEFORE YOU GET THERE.  Aim for 450-600 cal.  

Example:  I love Chipotle.  Die hard.  Being a vegetarian allows me to eat there without any worries re: my calorie intake.  One time I decided "hey, I'll switch it up and get a salad with their dressing; it's a vinaigrette (which is USUALLY a very safe option). 260 calories and 25g of fat!!! Holy cannoli.  Now, I'd like to think that those are all nutrient filled calories and fat grams, but it's not likely. Not to mention, I'd rather have one of my cookies ; ) (not that those are any more nutritious, but man...they're SO much more worth it! hah). 

Let's make it simple and pack a lunch.  Well, I say simple, but really it's going to take equal planning- maybe even cooking it the night before so it can be reheated.

• A sandwich is going to be easiest.  In your optimal world, your break room would be stocked with a quicktop stove and a panini press.  With those two things, your lunch options are endless.  Seriously though, if you work with people you trust, put a panini press in the break room!  You make your sandwich ahead of time and then warm it up in the press for lunch-you could do grilled cheese, ham and cheese, or I don't know...bell peppers, red onion, Costco's jalepeno Greek yogurt spread, lettuce and spinach...oh wait.  That's MY lunch.  Sorry.  The whole panini thing got me excited.  
• Take a stroll through the prepackaged section of TJ's.  They actually have some really good options of lunches that are made ahead-just be sure to read the ingredients.
• I know this may sound lame, but take last night's dinner!  Make enough the night before that there's enough.  Not to mention, it's really cheap : )
• Whatever you do, stay away from things like LeanCuisine ect.  They are not healthy.  At all.  
• Make your own burrito bowl!  I'll list some key items to buy at the end...

Snack #2 at 3:00 or 4:00- This one is going to be tricky.  On a non workout day, a snack around 3-3:30 of about 150 cal should do.  On a workout day, you're going to want to have enough calories in you by 5pm that you have the energy (or at least not starving) to work out.  As a general rule of thumb, you want about 200 cal of lean protein an hour before your workout.  This is going to take trial and error to see what the perfect amount of food your body can consume without seeing it on the gym floor.  In general, an hour before your workout should be enough time if you choose your snack wisely.  

Dinner: ~450 to 600: You're going to have to cook.  It's that simple.  There are a few things that are "ready made," but 99% is going to require you to actually to combine ingredients.  Over the course of time, I'll get some super easy recipes up for you, but here are a few ideas to get you started:

• Make your own pizza! TJ's has premade dough in the fridge section-go for the whole wheat one. All you have to do is take the dough out of the bag, top with sauce and your fav toppings.  Try to get as many veggies on there as possible.
• Tacos: step away from the ground beef.  I mean it's fine every now and again, but aim for chicken.  
• Stir fry: this is to get your veggies in.  Basically, take as many veggies as you can handle and put them in a big skillet or wok.  Use preferably coconut oil or olive to heat and measure your oil! You really only need a tsp.  Throw in things like shredded carrots, sprouts spinach, broccoli, green peppers (think of Mongolian BBQ but ADD THE VEGGIES! haha) and about a TBS of Teriyaki Sauce-also at TJ's.  Serve with chow mein noodles or brown rice.  
• Feel free to do breakfast for dinner!  I'll post about homemade bisquick asap and it's ok to have things like pancakes on a night after a workout.  Carbs are fuel-not your enemy.  They just need to be used in moderation (remember to check your daily intake).  Better yet, scramble some eggs and serve with toast, avocado and salsa (haha...Jenna...I can see you laughing at this right now...).

The last thing to remember is to make sure you're checking your daily nutrient goals to make sure that you're not overkilling one! 

Example:  Jenna texted me one night saying that she was ALWAYS over on her sodium.  That is crucial for her to realize and such is the beauty of tracking her food!  By becoming aware that a level was out of whack, to make a healthy change before it affected her too much.  She now knows to read the labels and compare the facts to her daily allowance.  

Finally, Jenna, here is a rough draft of things to have on hand.  Try to buy organic where possible.  

• Organic brown rice bowls from Costco
• Black beans
• Lettuce
• Chicken breast-remember you can freeze these!
• Bell peppers 
• Onions
• Shredded Mozzarella 
• Salsa 

Hey look! You now have a burrito bowl!

• premade pizza dough from TJ's or Sprouts-the kind that's not already baked.
• Tomato sauce 

Hey look!  Take the dough, tomato sauce, shredded mozzarella and other veggies above and you now have a homemade pizza! 

• Corn Tortillas
• Coconut oil (see this article on how to choose the right one-it stands the high heat much better than olive and refined is tasteless).  

Hey look!  Take those tortillas and add the chicken, black beans, bell peppers and shredded cheese and you now have tacos!

• Baby Bell or string cheese
• Your favorite sliced cheese-not American : )
• If you're not a fan of Greek yogurt (we'll make you one eventually...) find a natural yogurt that you do like but be careful of added sweeteners-especially the fake ones (hint: Dannon and Yoplait aren't that great). 
• A nutritional bar that you like.  I know I mentioned Luna and Cliff (which are the same company) but even those aren't great for you.  They're a good introduction, but eventually we want to see you eating ones that don't have any fillers or added sugar.   

So you see? There is a lot that goes into eating right-especially when you pair it with working out.  The bottom line is PLAN.  The days where you "wing it" or "log it later" are the days that you're going to end up failing.  I'll try to post some actual recipes down the road, this was mainly to see how to break down your calories and give you a couple ideas. I know this was kinda a lot of information to take in so please keep the questions coming and I'll do my best to answer them.  

Your homework:  comment below letting me know your family's favorite meal(s) that may need some revamping-I'll try to find a healthy version of it!