Need a diet to share

[getnfit06]

I told my niece i'd print out some meal ideas for a good weight loss diet for her and her friend. Mostly for her friend I'm supposed to give it to her on Easter Sunday.
They are college girls and both need to lose some weight. Sometimes there is a large time gap between eating (which is unavoidable) My niece only needs to cut some but her friend is on the road to destruction. She is pretty overweight, unhappy, eats TONS of Crap and is tired all the time and sleeps alot. Very unmotivated! I thought maybe i could try and help by giving her a diet and she could share it with her friend.
I am going to TRY a rough draft *i'm just a novice* so someone, everyone PLEEZ add your opinions, etc.

M1: (Protein + Carbs) 1/2 c. oatmeal and source of protein i.e Shake, OR 2-3 egg whites with 1 yolk.

M2: (Protein + fat) Handful of Nuts should i add something else here?

M3: (protein + carbs) Tuna salad, and some whole wheat crackers.

M4: (protein + carbs) Lean meat source and veggies.

M5: (protein + fat) Shake

Ok elite'ers, add something!!! I am sure I missed something.
Also some ideas for WHAT to eat would be great. I know she will ask and eating on campus will be more of a challenge than what i face daily. ANd WHere could i add some Fruit in? That would be an easy thing to bag up and take.

Thanks!!!

 

[scorpiogirl]

I told my niece i'd print out some meal ideas for a good weight loss diet for her and her friend. Mostly for her friend I'm supposed to give it to her on Easter Sunday.
They are college girls and both need to lose some weight. Sometimes there is a large time gap between eating (which is unavoidable) My niece only needs to cut some but her friend is on the road to destruction. She is pretty overweight, unhappy, eats TONS of Crap and is tired all the time and sleeps alot. Very unmotivated! I thought maybe i could try and help by giving her a diet and she could share it with her friend.
I am going to TRY a rough draft *i'm just a novice* so someone, everyone PLEEZ add your opinions, etc.

M1: (Protein + Carbs) 1/2 c. oatmeal and source of protein i.e Shake, OR 2-3 egg whites with 1 yolk. Make this 4 or 5 whites and 1 yolk

M2: (Protein + fat) Handful of Nuts should i add something else here?A small peice of fruit or some LC Yogurt is what I usually add to my nuts

M3: (protein + carbs) Tuna salad, and some whole wheat crackers.

M4: (protein + carbs) Lean meat source and veggies.

M5: (protein + fat) Shake

Ok elite'ers, add something!!! I am sure I missed something.
Also some ideas for WHAT to eat would be great. I know she will ask and eating on campus will be more of a challenge than what i face daily. ANd WHere could i add some Fruit in? That would be an easy thing to bag up and take.

Thanks!!!

If they have limited time, I would also suggest adding some salad with canned chicken breast, boiled egg (whites ONLY) and broccoli with a lite dressing. It's easy to take and has everything all wrapped up in one.

Another option that's easy is the packets of tuna, albacore, salmon, etc. I eat a lot of solid white albacore in the packets. It's flavored and doesn't need to be cooked.

There's more, but everyone and their brother want's to tan today, so I'm REALLY busy here at the studio.........hope that helps some!

 

[getnfit06]

That does help scorpiogirl Thanks! I don't want to be giving bad info or not enuff info. Just trying to be helpful and share some of the great info i've gotten on here.

ANY OTHERS!!!!????









Do i need to name names ??

 

[scorpiogirl]

I would also put EXTRA emphasis on getting all the protein in instead of eating "high carb fluffy cardio bunny" diets, such as too much bread, pasta, high GI veggies, high GI fruit....

 

[Gymgurl]

Bunny is cardio fluffy???Bwhahahahahha j/k

 

[Daisy_Girl]

She is in college? I am assuming she is 18-21 years old?

SHe needs a more balanced diet - she needs DAIRY in her diet. SHe is still building bone mass .... do not limit dairy here. Yes, brocolli has some calcium in it - but it is not the best source.

The base of the diet looks good - but add some cottage cheese, yogurt. A veriety of veggies and fruits are good too (for vits and minerals). Good fruit include berries, apples, oranges.


As for "unavoidable" gaps in eating - I call BS on that. Unless they are working in a sterile environment, there is always time to eat. A handful of almonds, an apple or even a granola bar are easy to eat on the run and in class.

 

[sbt2082]

Hmmm... well like scorpio girl mentioned... if time is a factor could always just have some tuna in a low carb wrap too because at least that can be made ahead of time. Then could always use some cottage cheese, and diced up veggies for snacks too. Hope that helps in giving you a few more options anyways Have a good weekend and Happy Easter!

 

[*Bunny*]

She is in college? I am assuming she is 18-21 years old?

SHe needs a more balanced diet - she needs DAIRY in her diet. SHe is still building bone mass .... do not limit dairy here. Yes, brocolli has some calcium in it - but it is not the best source.

The base of the diet looks good - but add some cottage cheese, yogurt. A veriety of veggies and fruits are good too (for vits and minerals). Good fruit include berries, apples, oranges.


As for "unavoidable" gaps in eating - I call BS on that. Unless they are working in a sterile environment, there is always time to eat. A handful of almonds, an apple or even a granola bar are easy to eat on the run and in class.

^^ agree totally with this beautiful momma right here ... take her advice


as well as SG's suggestions

Bunny is cardio fluffy???Bwhahahahahha j/k

That's a first for me

 

[getnfit06]

Ok, how about adding a fruit at M1 or M2. WHich would be best? I am going to try to incorporate some yogurt on one of those also, good calcium source. I know they like the string cheese sticks, where would be a good place to stick one of those?
Is it a bad thing to combine fats with fruits, like adding fruit to m2 nuts? I'm not real clear on what is good and what is bad to put together.
I may try a dummy day on fitday and try to get more accurate ideas for her.

Lots of ??'s I know.
Thanks peeps!

 

[*Bunny*]

Is it a bad thing to combine fats with fruits, like adding fruit to m2 nuts? I'm not real clear on what is good and what is bad to put together.

I think an apple with almonds (nuts) is fine...

IMO it's the bad fats & carbs you have to watch when combining ...

 

[Daisy_Girl]

I think an apple with almonds (nuts) is fine...

IMO it's the bad fats & carbs you have to watch when combining ...

agreed.

I forgot about cheese sticks - I LOVE those. They are great for on the go.

While fruit is good, and I highly recommend it, it is still sugar, so eating it earlier in the day is a good idea.

For example, I have to focus on a more balanced diet right now (with extra calcium) and not limiting any food groups. I am eating a banana in my AM cream of wheat (made w 3/4 cup skim milk). A banana is not the BEST fruit to eat (higher sugar), but I love them in CoW. I eat an apple and almonds as a snack mid-day (usually 11am or 2pm). Another snack is 8-10oz low fat vanilla yogurt w low fat organic granola (cinnamon raisin flavor, yum yum).

 

[getnfit06]

Ok, I've been working on this.

m1: 4 eggs (1 yolk only) and 1/2 c. oats OR 4 eggs on low carb tortilla w/ mustard, salsa whatever.
1 c. lowfat milk

m2: 2 tbs almonds and 1 sm-med apple OR 6 med. strawberries

m3: Can water packed tuna with 1 tbs lite mir.whip and 1 egg and 6 whole wheat crackers. Or eat tuna salad on l/c tortilla
1 c. milk (trying to get her some calcium)

m4: lean meat (chicken or fish) 3 oz sweet potato (don't know if she likes these) and 1 c.veggie (no corn, peas or carrots)
1 c. milk

m5: pro shake (she doesn't have this yet i know) or 3/4 lowfat cott. cheese

cals ranged from 1400-1500 43/29/28

Thoughts??

 

[getnfit06]

^bump^

 

[scorpiogirl]

Ok, I've been working on this.

m1: 4 eggs (1 yolk only) and 1/2 c. oats OR 4 eggs on low carb tortilla w/ mustard, salsa whatever.
1 c. lowfat milk

m2: 2 tbs almonds and 1 sm-med apple OR 6 med. strawberries

m3: Can water packed tuna with 1 tbs lite mir.whip and 1 egg and 6 whole wheat crackers. Or eat tuna salad on l/c tortilla
1 c. milk (trying to get her some calcium)

m4: lean meat (chicken or fish) 3 oz sweet potato (don't know if she likes these) and 1 c.veggie (no corn, peas or carrots)
1 c. milk

m5: pro shake (she doesn't have this yet i know) or 3/4 lowfat cott. cheese

cals ranged from 1400-1500 43/29/28

Thoughts??

Yogurt for calcium?

also, on the low carb / low fat stuff there are things to look for. Most low fat, or fat free are loaded with carbs (ie, SUGARS) - #1.

#2 - I get the low carb yogurt from Kroger, which I wasn't really all that concerned about UNTIL I looked at the protein. The low carb has TWICE the protein than the lite or regular.....sneaky, sneaky.....

 

[getnfit06]

We don't have a kroger here, but i was going to suggest to her what i eat, Light n fit which is sweetened with splenda and is made by dannon.
per cup: cals: 90
fat: 0
sodium: 120
potass.: 330
total carb: 15 g
sugars: 9
protein: 7
Not sure how this measures up, i've not checked around. But it really tastes good. This is for the strawberry which is my flavor of choice.
I may stick a serving of yogurt in m2 instead of the fruit. Or maybe m3 but i figured i shouldn't put it in later than that in the day.
The low carb tortillas already have the Elite stamp of approval, So I know they're ok.

 

[scorpiogirl]

We don't have a kroger here, but i was going to suggest to her what i eat, Light n fit which is sweetened with splenda and is made by dannon.
per cup: cals: 90
fat: 0
sodium: 120
potass.: 330
total carb: 15 g
sugars: 9
protein: 7
Not sure how this measures up, i've not checked around. But it really tastes good. This is for the strawberry which is my flavor of choice.
I may stick a serving of yogurt in m2 instead of the fruit. Or maybe m3 but i figured i shouldn't put it in later than that in the day.
The low carb tortillas already have the Elite stamp of approval, So I know they're ok.

L&F Yogurt is fine.....

 

[getnfit06]

DOes anyone see a problem with this?? I am going to print it out and give it to her tomorrow!

Opinions???

 

[getnfit06]

^ bumpity bump bump^