Diet and Exercise Plan for 6/30/15

Breakfast
5:00 AM
Boost Shake ~ 250 calories

Snack 1
6: 30 AM
Boost Shake
Total calories ~ 120

Lunch
11:00 AM - 12:30 PM
1 cup soup ~ 90 calories
2 slices of wheat toast ~140
Total calories ~ 230

Snack 2
2:00 PM
Peaches ~ 50 Calories

Dinner
4:45 - 5:15 PM
1 cup soap ~ 90 calories
1 slice toast with butter ~ 150 calories
Total calories ~ 240

Exercise 1
5:45 - 6:00 PM
Stretching

Snack 3
7:15-7:30
Peaches ~ 50 calories

Exercise 2
7:45-8:00 PM
DVD/video exercise

Snack 4
7:30 - 8:00 PM
Hunts chocolate/caramel pudding bar ~ 120

Total number of calories ~  1060 (too low!)

Diet and exercise plan for 6/29/15

Breakfast
6:30 AM
Boost Shake ~ 250 calories

Exercise 1
7:15 - 7:45 AM
Exercising from TV show or dvd

Snack 1
9:30 AM
Wheat toast ~ 70
Grape jelly ~ 50
Total calories ~ 120

Lunch
11:00 AM - 12:30 PM
1 cup soup ~ 90 calories
2 slices of wheat toast ~140
Total calories ~ 230

Snack 2
2:00 PM
Crushed pineapples ~ 80 calories

Dinner
4:45 - 5:15 PM
1 cup soap ~ 90 calories
Orange ~ 100 calories
Total calories ~ 190

Exercise 2
6:45 - 7:00 PM
Stretching

Snack 3
7:15-7:30
Crushed pineapple ~ 80 calories

Exercise 3
7:00 PM - 7:15 PM
Walking or DVD exercise

Snack 4
7:30 - 8:00 PM
0.5 cup pineapples ~ 80 calories

Total number of calories ~   960 calories ( admittedly this is dangerously low!)

Diet and exercise plan for 6/28/15

Plan for 6/26/15
Breakfast
6:00 - 7:00 AM
Boost Shake ~ 250 calories

Exercise
7:15 - 7:30 AM
Stretches
15 min

Snack 1
9:30 AM
Wheat toast ~ 140 calories

Snack 2
11:00 AM
Crushed pineapples ~ 80 calories

Lunch
1:00 PM - 3:30 PM
1 Meat
2 Vegetables
2 Starches
Total calories ~ 500 calories

Snack 3
4:45 - 5:15 PM
Crushed pineapples ~ 80 calories

Dinner
6:30 - 6:45 PM
1 cup lentils ~ 120 calories
1 Meat ~ 160 calories

Exercise 2
6:45 - 7:00 PM
DVD exercise

Exercise 3
7:00 PM - 7:15 PM
Walking or DVD exercise

Snack 3
7:30 - 8:00 PM
1 cup lentils ~ 160 calories

Total number of calories ~ 1490  calories

Exercise and Meal Plan for 6/27/15

Plan for 6/26/15
Breakfast
6:00 - 7:00 AM
Boost Shake ~ 250 calories

Exercise
7:15 - 8:00 AM
Yard Work
~ 45 minutes

Snack 1
9:30 AM
Wheat toast ~ 140 calories

Lunch
11:00 AM - 12:30 PM
Kidney Beans ~ 160 calories
Corn Biscuit ~ 330 calories

Snack 2
2:30 - 3 PM
Crushed pineapples ~ 80 calories

Dinner
5:00 - 6:30 PM
Kidney Beans ~ 160 calories
Corn Biscuit ~ 330 calories

Exercise 2
6:45 - 7:00 PM
Stretching

Exercise 3
7:00 PM - 7:15 PM
Walking or DVD exercise

Snack 3
7:30 - 8:00 PM
Baked potato ~140 calories

Total number of calories ~  1590

Plan for 6/26/15

Breakfast
5:00 - 7:00 AM
Boost Shake ~ 250 calories

Lunch
11:00 AM - 12:30 PM
Beans and rice ~ 500 calories
Cornbread ~ 120 calories

Dinner
5:00 - 6:30 PM
Beans and rice ~ 500 calories
Cornbread ~ 120 calories

Snack 1
10:00 AM
Orange ~ 90 calories
Prunes ~ 50 calories

Snack 2
2:30 PM
Boost Shake ~ 250 calories

Snack 3
7:30 PM
Orange ~ 90 calories



Total number of calories ~ 1970

Plan entry 6/25/15

Breakfast
7:00 AM
Boost Shake ~ 250 calories

Lunch
11:00 AM - 12:30 PM
Beans and brown rice ~ 500 calories

Dinner
5:00 - 6:30 PM
Beans and brown rice ~ 500 calories

Snack 1
9:00 AM
Orange ~ 90 calories

Snack 2
2:30 PM
Boost Shake ~ 250 calories

Snack 3
7:30 PM
Prunes ~ 100

Snack 4
8:30 PM
Orange ~ 90 calories

Total number of calories ~ 1780 calories

Journal entry 6/24/15

Breakfast
7:00 AM
Boost Shake ~ 250 calories

Lunch
11:00 AM
Rotini Sausage Stew ~ 530 calories

Dinner
5:30-6:30 PM
Rotini Sausage Stew ~ 530 calories

Snack 1
8:00 AM
Orange ~ 90 calories

Snack 2
2:00 PM
Wheat toast ~ 140

Snack 3
7:00 PM
Prunes ~ 100

Total number of calories ~ 1640

Plan entry 6/22/15

Breakfast
7-8 AM
Boost glucose shake ~ 250
Total ~ 500

Lunch
12:00 PM - 12:30
Salad ~ 530

Dinner
4-5:30 PM
Tuna Sandwich
Celery
Calories ~ 320

Snacks
I also tend to consume snacks throughout the day, even on Sunday.
Total # of snacks 4

Snack 1
~ 9:30 AM
Orange and 1/2 cup pineapple ~ 170

Snack 2
2:30 PM
1/2 pineapple ~ 70

Snack 3
9:30 AM
Orange and 1 cup pineapple ~ 230

Snack 4
~  7:00 PM
Tuna with crackers - 330

Approximate number of calories consumed ~  1830 +

Physical therapy
11:00 AM - 12:00 PM

6/21/15 Journal entry plan

Breakfast
7-9 AM
That is the time when I often eat breakfast.  It can be a large meal such as sausage, eggs, and toast or a meal replacement shake.  This is usually the largest, or small meal of the day.  I start off well, so in that aspect, I have no reason to feel bad about not consuming foods in moderation.
Snack Shake-Boost Glucose Control-Creamy Strawberry
Calories ~ 250
Boost glucose shake ~ 250
Total ~ 500


Lunch
1:30 PM - 2:30
For Sundays, I tend to consume a lot of meat and carbs.  I would like to consume more fruits, vegetables, and whole grains.  The list is usually not exact.
Meat ~ 200
Carbs ~ 450
Vegetables ~ 90
Calories ~ 740

Dinner
4-5:30 PM
This is often on average a smaller meal than lunch, but at smaller meal than lunch.  This is the average calorie intake.  It can also be at times the same calorie intake that I eat at lunchtime.  I tend to not eat a variety of foods.  Lunch is prepared around the afternoon, so I often consume what I prepare for lunch.
Tuna Sandwich
Tossed salad
Calories ~ 300

Snacks
I also tend to consume snacks throughout the day, even on Sunday.
Total # of snacks 4

Snack 1
~ 9:30 AM
Orange and 1/4 cup raisins ~ 170

Snack 2
~ 11:30 AM
2 stalks of celery ~ 20

Snack 3
~ 1:00 PM
Orange ~ 90

Snack 4
~  7:00 PM
Toast with orange juice ~ 190

Approximate number of calories consumed ~  2000

Meal Plan for 6/20/15

Breakfast
7-9 AM
That is the time when I often eat breakfast.  It can be a large meal such as sausage, eggs, and toast or a meal replacement shake.  This is usually the largest, or small meal of the day.  I start off well, so in that aspect, I have no reason to feel bad about not consuming foods in moderation.
Snack Shake-Boost Glucose Control-Creamy Strawberry
Calories ~ 250
1 cup white seedless grapes
Calories ~ 90
Total ~ 340


Lunch
11 AM- 1:30 PM
This is the largest meal of the day.  Should it be, I am not sure?  Maybe I should consult a nutritionist about this.  All I know is that I don't always consume foods in moderation at that time.  I make every effort to prepare foods at that time even if I make unhealthy choices such as salty processed foods.
Chicken Nuggets
Tossed Salad with dressing
Calories ~ 450

Dinner
4-5:30 PM
This is often on average a smaller meal than lunch, but at smaller meal than lunch.  This is the average calorie intake.  It can also be at times the same calorie intake that I eat at lunchtime.  I tend to not eat a variety of foods.  Lunch is prepared around the afternoon, so I often consume what I prepare for lunch.
Tuna Sandwich
Tossed salad
Calories ~ 300


Snacks
I tend to consume snacks at various times of the day obviously.  On average, I consume mostly 2-3 snacks a day on average.  The amount of snacks should be no more than 100-200 calories per snack time. Sometimes I would add a 4th snack because I admit that I  often consume foods during the day and it is hard for me to stay full after a meal, even a large meal at times.  So the 4th, even the 3rd snack tends to be optional however.
Total # of snacks 3

Snack 1
Orange and 1/4 cup raisins ~ 200

Snack 2
2 stalks of celery ~ 20

Snack 3
6 peanut butter crackers ~ 360

Approximate number of calories consumed ~ 1670

Meal Plan for 6/19/15

Sadly I have taken the time to mistake what I plan to consume.  Not only did I not follow the plan as written beforehand, but the food I consumed did not according to plan.  I admit that I do not eat healthy enough. I need to be more realistic and make more realistic plans for the day.  Subject to change is not of help to me. In fact, it make things worse.  Plans are to be followed.

The above entry is from yesterday.  I don't wish or even want to follow that same pattern.  I tend to follow that pattern because I don't take the time to slowly follow a plan that not only healthy, but that follows the health goals that I wish to set.  For example, 2 chili dogs are great for the moment, but they do not spell moderation.  I will write the description of realistic plans and explain each meal.

Breakfast
7-9 AM
That is the time when I often eat breakfast.  It can be a large meal such as sausage, eggs, and toast or a meal replacement shake.  This is usually the largest, or small meal of the day.  I start off well, so in that aspect, I have no reason to feel bad about not consuming foods in moderation.

Lunch
11 AM- 1:30 PM
This is the largest meal of the day.  Should it be, I am not sure?  Maybe I should consult a nutritionist about this.  All I know is that I don't always consume foods in moderation at that time.  I make every effort to prepare foods at that time even if I make unhealthy choices such as salty processed foods.

Dinner
4-5:30 PM
This is often on average a smaller meal than lunch, but at smaller meal than lunch.  This is the average calorie intake.  It can also be at times the same calorie intake that I eat at lunchtime.  I tend to not eat a variety of foods.  Lunch is prepared around the afternoon, so I often consume what I prepare for lunch.

Snacks
I tend to consume snacks at various times of the day obviously.  On average, I consume mostly 2-3 snacks a day on average.  The amount of snacks should be no more than 100-200 calories per snack time. Sometimes I would add a 4th snack because I admit that I  often consume foods during the day and it is hard for me to stay full after a meal, even a large meal at times.  So the 4th, even the 3rd snack tends to be optional however.

Meal Plan for 6/18/15

Sadly I have taken the time to mistake what I plan to consume.  Not only did I not follow the plan as written beforehand, but the food I consumed did not according to plan.  I admit that I do not eat healthy enough. I need to be more realistic and make more realistic plans for the day.  Subject to change is not of help to me. In fact, it make things worse.  Plans are to be followed.

Breakfast
*I won't be able to consume foods because I have an appointment tomorrow.  The results work better if I am fasting.

Lunch
* Same as breakfast.  I have an appointment that will interrupt what I will eat for lunch.

Dinner
Tuna Sandwich
30 potato chips

Snack 1
Orange

Snack 2
Orange smoothie

Snacks 3 and 4 will be optional.  The fact of the matter is,  I end up eating too much food to consume more than two snacks a day.  That is the reality.

Meal Plan for 6/17/15

Unfortunately I didn't follow today's plan very well.  I would like to learn from that mistake.  However, that does mean that I won't give up in making a plan.  It just means that I will have to take more time to follow create a plan each and every day.  Here is the plan for 6/17/15.

Breakfast
Lenders blueberry bagel with 1 ounce cream cheese

Lunch ( Subject to change)
Collard greens (1 cup)
Spanish rice with sausage (1.5 cup)

Dinner
Collard greens (1 cup)
Spanish rice with sausage (1.5 cup)

Snack 1
Celery(2)  with peanut butter

Snack 2
Orange and 1/4 cup raisins

Snack 3
1/2 cup oatmeal with honey and cinnamon

Snack 4
Boost Glucose Control shake-Creamy Strawberry or Chocolate

Meal Plan for 6/16/15

It is quite similar to yesterdays.  However, any changes could be made.

Here is my diet/menu plan for tomorrow, 6/15/15:

Breakfast
2 Boiled eggs
Smoked beef sausage

Lunch
Collard greens
Chicken wings
Spanish rice with sausage
Corn biscuit

Dinner
Collard greens
Chicken wings
Spanish rice with sausage
Corn biscuit

Snack 1
Lightly Salted potato chips

Snack 2
Orange and 7 prunes

Snack 3
Orange and 1/4 cup raisins

Snack 4
Lenders blueberry bagel with 1 ounce cream cheese

Menu plan for 6/15/15

Tomorrow will not be an easy day.  On Mondays, I tend to eat leftovers.  But now, I don't wish to.  That is not my desire for tomorrow. Today, I have also learned about adding water to my menus.  Here is my diet/menu plan for tomorrow, 6/15/15:

Breakfast
Scrambled Eggs
Bacon
1 homemade corn biscuit
Smoked beef sausage

Lunch
Tuna sandwich
Potato Chips

Dinner
Lima Beans
1 homemade corn biscuit

Snack 1
Peanut butter crackers

Snack 2
Orange

Snack 3
1 cup pineapples

Snack 4
1.5 cup pinepples

Diet plan for 6/14/15

Trying to find and create a plan that works can be quite difficult.  It has been for myself.  I had to first find out what a diet plan entails. Do I create a plan for a day?  A week? or a month?  I wish I had to patience to take the time to create a weekly or monthly plan, so I go for a daily plan.  However, my plan needs to be more specific.  It also helps that I need to be more honest and actually follow the plan.  My goal is NOT to be such a perfectionist with it however.

Here is my diet plan for tomorrow, June 14, 2015.

Breakfast

Strawberry and banana yogurt (160-190 calories)

Black Coffee (0 calories)

Lunch

I have to admit that for Sundays, I have no idea what I will eat.  I don't always prepare the meals then, so I will make somewhat of an idea of what I will consumed and what will be prepared on Sunday.  

2 carbs or proteins

1 or 2 vegetables (I need to add more fruits and vegetables to my plate)

1 serving of meat

Water

Dinner

Penne with spinach sauce and tomato pasta sauce

Baked chicken breast

Water

Snack 1

Apple

Water

Snack 2

Orange

Peanut butter crackers

Snack 3

Plain oatmeal with cinnamon (1/2 cup prepared) and honey

Water

Snack 4

Canned pear canned in juice

Making small changes

I am doing pretty well.  I have also made a decision to take baby steps when it comes to diet and exercise. Right now, I am only concentrating with diet for now.  I am going to be okay if I were to just take things one day at a time and take baby steps.  For one thing, I need to purchase foods that are lower in sodium or have no sodium at all.  That would be of great help.  I have had so much information to the point where it became stressful and confusing.  Making small changes like adding more fruits and vegetables have been helpful for me.

Here is my plan for tomorrow, June 13, 2015

Breakfast
6:30-8:00 A
Vanilla Yogurt

Lunch
11 AM- 12:30 PM
Penne with spinach onion dip and pasta sauce

Dinner
4:30-5:30 PM
Penne with spinach onion dip and pasta sauce

Snack 1
9-9:30 AM
Sliced cucumber and Bacon

Snack 2
2:00 PM
Peanut butter crackers

Snack 3
7:00 PM
Apple

Snack 4
8:30 PM
Orange

Meal plan for June 12, 2015

This time I will only create a meal plan for a day or two.  I want for the plan to be realistic and so I have decided to create, rather a menu for tomorrow.  The goal is to follow this menu for tomorrow.

Breakfast
7-9 AM
Strawberry and Banana Yogurt

Snack 1
9:30-10:30 AM
Strawberries

Lunch
11 AM-1 PM
Velveeta skillet dinner

Snack 2 
2-4 PM
Sliced Cucumber

Dinner
5-7 PM
Velveeta skillet dinner
Sliced tomatoes and cucumber with dressing

Snack 3
6:30-8 PM
Canned pear

Snack 4
8-9:30 PM
Raisins

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My dietary and exercise needs

Breakfast
Fruit
Cereal

Lunch
Carbs
Fruit or Vegetable
Grains
Dairy

Dinner
Carbs
2 Fruit or vegetables
Grains

Snacks
1 vegetable
2 fruits
3 carbs

I realize that I should consume more fruits and vegetables.  I have read through various resources, so I am not as sure about carbs.  Either they are an enemy or they are a friend.  Right now I am thinking of my health. I have been in pain and I also have hormonal issues.  Those are the things that I need to think about when it comes to my diet and exercise needs.

Planning to plan

I shall remember to plan something that is productive.  I shall plan something that is responsible and that could keep me alive and well.  I have complained that I have not been doing such.  I have taken a break for so long that I forgot to make plans.  I just hope to follow up on those plans.