Sample food plan

Food Intake:
Jumbo HALF & HALF (lemonade & tea)
Foot Long meatball marinara sub from Subway

Someone posted their food plan on one of the forums I post at. I thought it would be useful to me so im adding it in here.

i wouldn't say i so much have a program bc i'm not into fad diets and all that, i refuse to be someone who loses 70 plus lbs just to gain it back and go through this again. i've basically made lifestyle changes that i know i can follow for the rest of my life. i count calories. i know that i can't stick to low carb for the rest of my life.. i can't do a food group deprivation forever but what i can do is tweak my calories to where i burn more than i eat or it's even for maintenance without giving up any of the food i love. i keep my calories under 1000 but i didn't look at ur height or weight.. i'm small and only 5'4" so i'm gonna say about 1200 for a medium build and a litle taller.. here r some samples of what i eat...breakfast-*egg 70 cal, 2 pieces turkey bacon 50 cal, low cal toast 35 cal. TOTAL 155*cereal with skim about 250 cal*low cal french toast 2 pcs 90 cal, walden farms syrup 0 cal, 2 pcs turkey bacon 50 cal. TOTAL 140 *egg 70 scrambled with fat free shredded cheese 45 cal and veggies 15 cal (i use green onions, mushrooms, green peppers, and tomatoes) and 1/2 oz of ham 30 cal. TOTAL 160 *breakfast cassarole (line the bottom of a baking dish with one bag frozen hashbrowns i get the cubed ones with the onions and peppers in them, pour over that a carton of egg beaters, throw in some veggies, cook some turkey sausage and crumble it up and throw it on top, sprinkle some fat free shredded cheese on it and bake at 350 til the eggs r fluffy and cooked- usually about half an hour). TOTAL 250 for a half a cup and it feeds a ton of ppl or it's great reheated.*mcdonalds fruit and yogurt parfait with granola (this is my fav it's easy to grab on the way to the gym, it's good, it's only a dollar) 160 cal.lunch:*oz of ham 60 cal on low cal bread 70 (2 slices) with mustard 0 cal and half a cup healthy choice soup (that's 1/4 of a can) usually about 50 cal. TOTAL 180 *salad (i use spinach leaves as a base) 15 cal, veggies 15 cal, fat free cheese 45 cal, 2 oz grilled chicken 60 cal, dressing under 50 cal. TOTAL 185*grilled cheese low cal bread 70 cal, tablespoon light butter 50 cal, 1 oz of 2 percent velvetta 60 cal with light chips 75 cal. TOTAL 255 cal (this feels like a total cheat to me but it's not bc my whole meal is under 300 cal which is my goal).*smart ones and lean cuisines r always easydinner:lean proteinsgrilled chicken 4 oz 110 calgrilled tilapia 4 oz 100 calgrilled lean steak 4 oz 120 callean ground beef 4 oz 160 calturkey 4 oz 160 cal shrimp 4 oz 80 calpork loin 3 oz 175 cal(invest in a food scale they're like 6 bucks at walmart for a dial one u don't need digital)veggies:broc with cheese 1/2 cup 45 calgreen beans 1/2 cup 20 calgreen salad with light dressing 60 calasparagus 20 calspinach 20 calmashed potatoes (with skim and light butter) 1/4 cup 40 calsquash 1 cup 20 cal(i usually do 2 sides with a meat)u can do fajitas with veggies low cal tortillas.spaghetti with light pasta.. i do a lot of veggies in mine onions peppers mushrooms.whatever u like u can find a low cal recipe.. my fav is oven fried chicken... (i'm from the south!)snacks/desserts*i LOVE the 100 cal packs it's genius.. u don't have to give up the foods that u love but it's in moderation. it is forced portion control and i love the carrot cakes from hostess and the nutty bars from little debbie.*baked chips and salsa 145 cal*fruit 50-100 cal*cut up raw veggies with light dip 100 cal*beef jerky 70 cal*yogurt 100 cali still get a craving for fast food and bad foods sometimes too, the only way to do this forever and not to go on a binge is to do everything in moderation...so i'm craving kfc okay i go and get an original recipe drumstick (110 cal) an order of mashed potatoes and gravy (140 cal) and green beans (20 cal) i'm satisfied and all for 270 cal. i'm craving french fries i usually get a frozen bag and spray them with cooking spray season them and bake them til they're really crispy and they're about 120 cal if i do go fast food and get them fried i get a small. reesee blasts from sonic have always been my weakness now they have a junior reesee sundae and it's 160 cal (the blast is close to 600). it's going to take some research to know the calories in the food u eat but being informed is the most important tool. exercise:cardio cardio cardio cardio!! running walking elliptical whatever best way to burn calories. i did pilates videos and crunches... i do weight training now but that's bc i'm at goal... i did cardio and abs 6 days a week. i do at least 30 mins a day sometimes up to an hour a day..