mercenar1e said:
OK.. my order came in, George Foreman grill and a microwavable safe cup
Breakfast -
Special K with Skim Plus
- Maybe 2 scrambled eggs on some days
Snack -
2 apple slices
Lunch
Chicken cutlets with broccoli and salad (dunno what dressing yet)
Dinner -
Chicken cutlets with broccoli
what do you guys think? is it a healthy plan
No, it's not a good plan, but it's a good start. You need more calories, otherwise your metablism will slow down, and losing weight will become even more difficult.
Definitely add the eggs to your breakfast. The most important part of every meal is protein. There is very little protein in cereal. Protein will slow the digestion rate of the carbs from the cereal, which will make it less likely to cause an insulin spike and therefore not as likely to be stored as fat, but rather used as energy. Personally, I would ditch the cereal and switch to Quaker Oats old fashioned oatmeal (not the instant kind). It's far better for you than any cereal, and it will provide you with a good amount of slow burning energy.
The snack is OK, but again, add some protein to it to slow the digestion rate of the carbs that are in the apple. The apple has some fiber which helps slow it down, but adding protein will help even more. A simple solution: add a scoop or two of protein powder.
Your lunch is good, but I would add a serving of complex carbs. Examples include: sweet potatos, yams, oatmeal, brown rice, wild rice, 100% whole grain bread. Also, add in a serving of fat. You can get this from your salad dressing. You could try mixing 1 tbsp of olive oil with a tiny bit of vinegar to make a dressing. I would be wary of use any store-bought dressings as they are typically loaded with sugar.
For your dinner, just add another serving of fat (about 120-200 calories worth). Some examples of good fats are: olive oil, flaxseed oil, walnuts, almonds, avocado
Beyond that, just add another snack or even a meal in there somewhere. I eat 6 times a day. 5 times a day is the minumum I would suggest. Don't go over 3 hours without eating. Eat your complex carbs during the first half of your day, and switch to just fibrous carbs (green vegetables) in the latter half.
In addition to your diet, I would strongly suggest you to do some resistance training and cardio.
Weigh yourself every week at the same time on the same scale. If you are losing 1-2 lbs a week, stick with the eating plan. If you are losing more, increase your calories. If you are losing less than 1 lb a week, honestly, the best option is to exercise more. But you can also decrease your caloric intake slightly. If this is the case, lower your calories by 100 per week until you start losing 1-2 lbs weekly.
(note: in the first week, you will likely lose a lot of weight...maybe as much as 10lbs. This is almost purely water weight, so don't worry about it. But after the first week, you'll want to aim for 1-2 lbs a week.)
