So far I have really stuck to my New Year’s resolution. I have been eating really well, working out at least 5 days a week and I have not had any alcohol this year! I have been tracking what I eat using the My Fitness Pal app and it has been so helpful. It breaks down your daily eats into carbs, protein, and fats and I have been trying to incorporate more protein in my diet to stay full longer and have a little more energy. The recommended ratios are 40% carbs, 30% fat and 30% protein. Once again, I am not on a “diet”, I am just watching what I put in my body and being disciplined about my decisions. I’m not crazy counting calories, it’s more of a guide to see how many calories are in some of the things I eat on a regular basis. I did however record my calorie count in this post just so you can see the breakdown and that I’m not just sitting in the corner chewing on celery to shed some pounds.
Breakfast: Another feature I love about the My Fitness App is that there is a section where you can input your own recipes and ingredients and it calculates the calories per serving. On Sunday night I made a quiche to have for breakfast this week.
I used a Pilsbury Pie Crust, 2 whole eggs, 2 egg whites, boiled green peppers, onions, tomatoes, 1/2 cup of bonus chicken and 1 slice of American cheese. I put it into my recipe app and it calculated that each of my 8 servings is about 150 calories. I also had 1/2 a banana with my breakfast which made this breakfast about 200 calories total.It’s very helpful to have my lunch and snacks packed up the night before. I’m not hungry first thing in the morning so if I don’t pack anything ahead of time I severely underestimate how hungry I will be later and I always under pack.
Lunch: I found these great new wraps at the supermarket from Fiber One. They are 80 calories a wrap and they are the perfect size. I hate when I find low calorie wraps that are so tiny nothing fits in them. I had no problem loading this one up!
I used 3 slices of lean deli turkey breast, 1/2 slice american cheese, lettuce, tomato, and a few thin slices of avocado. According to my app it’s about 150 calories. On the side I had 1/2 cup mixed veggies and a clementine. Altogether this is about 250 calories for lunch. Since the wrap has extra fiber, it was really filling and kept me hungry for a few hours.
Snack # 2: Before I left school for the day I had my Blackberry Chobani yogurt with 1/2 cup of Trader Joe’s Very Cherry Blend. (185)
I try and pack in some extra protein at the end of my work day because I go right to the gym after work and if I’m hungry my workout suffers and I get real cranky. Since I am trying to consume close to 1200 calories per day, I still had about 500 calories left for dinner. AND after my 45 minutes of cardio at the gym, I burned an extra 350 calories.
Before I left for work in the morning, I threw dinner into the crock pot. I used 2 boneless chicken breasts, 1/2 jar of medium salsa (leftover from our football tailgate) 1/2 cup chopped green peppers, 1/4 cup diced yellow onion and 1/3 cup of black beans to make a big batch of Fiesta Pulled Chicken.
I served it up with a side salad dressed with 1 tbsp of Ken’s Light Italian dressing. (only 22 calories!) I once again used the My Fitness Pal app to calculate the total calories in this meal and figured out that this dinner was only about 150 calories per serving! -I definitely ate about 2 servings.
So, if you were keeping track, I took in about 1190 calories and burned about 350 at the gym. I ate real food, with real ingredients, and it was easy to stay within my goal. I really recommend using the My Fitness Pal app to anyone trying to lose some weight or just get healthy. So far I’m down 5 pounds and I feel fantastic. Ok, my MFP infomercial is now over. No, I wasn’t paid to endorse them, I just like sharing!
Enjoy the Day!
Have you kept up with your New Year goals?
What was the best thing you ate this week?
Do you have any tips or tricks to staying on track?