Good Housekeeping Day 4 1200 calorie meal plan

Day 4

Breakfast

• 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Lunch

• 1 cup tomato soup

• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce

• 1 cup raw veggies

• 1 pear

Dinner

• 3 ounces poached salmon

• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)

• 3/4 cup cooked brown rice

• 1/2 cup pineapple chunks in juice

Day 3 Meal Plan from Good Housekeeping (with exercise)

Simple.  I plan to walk.  Walking I have been advised is a great exercise even for my back.  I haven't walked in a long time, not at least as an exercise.  Walking and exercise in general has many benefits and it would do much as far as how my mind works for instance.  My plan is to walk tomorrow morning.

Day 3
Breakfast

• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

Lunch

• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

• 1 banana

Dinner

• 4 ounces steamed shrimp

• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

• 3 cups spinach, steamed

• 1 low-fat frozen fudge bar

Day 2 of sample meal plan (with exercise)

Day 2

Breakfast

• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.

• 1/2 English muffin spread with 1 teaspoon light margarine

Lunch

• 1 cup vegetarian vegetable soup

• 1 veggie burger in a mini whole wheat pita with lettuce and salsa

• 6 ounces light yogurt

• 15 grapes

Dinner

• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.

• 1/2 cup vegetarian baked beans

• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

Exercise plan:

Simple.  I plan to walk.  Walking I have been advised is a great exercise even for my back.  I haven't walked in a long time, not at least as an exercise.  Walking and exercise in general has many benefits and it would do much as far as how my mind works for instance.  My plan is to walk tomorrow morning.

Sample 1 Day meal plan (1200 calories)

Day 1

Breakfast

• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Lunch

• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

• 1 stick part-skim mozzarella string cheese

• 2 kiwifruits

Dinner

• 4 ounces broiled flounder or sole

• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

• 1 cup cooked couscous

• 1 cup steamed broccoli

• 1 fat-free pudding cup

Source:
http://www.goodhousekeeping.com/health/diet-nutrition/advice/a20559/lose-weight-meals-oct04/

How I am doing

Should I do a weekly meal prep?  I do complain too much.  It would help if I would be more thankful more often.  The truth is, I definitely am.

A change in plans

Maybe I should also create schedules concerning what I consume.  I have grown tired of always making diet and exercise plans.  They are easy to follow.  However, it can be tiresome.  In fact, losing weight is hard and can wear a person out.  I admittedly consume a poor diet and I am sedentary.  This is what adds to the issue of stress.  At least I can identify the problems I am going through.  I wonder if my weight or thinking constantly about my weight is an anxiety problem or another set of problems.  Sometimes, losing weight is all I think about.  I think that starting tomorrow, an actual schedule may actually be a good idea.

I need help.

Right now, I wish to take a break from making plans.  For the moment, I am just too tired.  I am on a personal journey of sorts.  I have wanted to start losing weight for sometime now.  I finally realize that I have muscle weakness and that could be a result of back pain due to having excess weight.  My weight is of great concern to me and I have no clue where to begin.