First, I let the Lose It! App tell me how many calories I was supposed to get. Then, I would budget all of the food I was going to eat all week on Fridays. Then Saturdays I would grocery shop, and Sundays I would prep and pack. I learned soon after I started that logging and prepping was so much easier if I ate the same thing for a week. Many are NOT ok with this. I found this easier for me and I didn't mind it. I would ALWAYS switch it up so I was never bored. Sometimes that meant switching it out and going against my plan. It happened. As long as I stayed in my calorie range, it was ok. The key to it is the planning and prep. Without this, there would be no real success. Here are some of my plans.
This was the first plan I ever did....I took it everywhere with me and tracked on paper. For some reason the app wasn't enough. I also journaled.
1,487-1,944
Calories, Lose it: 1,697
6 tiny meals
247-324 calories each, every 2-3 hours
123 oz of water
Recalculate every
5-10 lbs loss
March 31st-
April 6th, down 2.5
Breakfast 7am
|
Calories
|
Day
|
Item
|
Item
|
Drink
|
|
|
Monday
|
Oatmeal
|
Banana
|
Coffee
|
|
|
Tuesday
|
Oatmeal
|
Banana
|
Coffee
|
|
|
Wednesday
|
Oatmeal
|
Banana
|
Coffee
|
|
|
Thursday
|
Oatmeal
|
Banana
|
Coffee
|
|
|
Friday
|
Oatmeal
|
Banana
|
Coffee
|
|
|
Saturday
|
Oatmeal
|
Banana
|
Coffee
|
|
|
Sunday
|
Oatmeal
|
Banana
|
Coffee
|
Morning Snack 9:30am
|
Calories
|
Day
|
Item
|
Item
|
Drink
|
|
|
Monday
|
Blueberries/Raspberries/Strawberries (1/2c each)
|
|
Water
|
|
|
Tuesday
|
1c cucumber/banana
|
2 wedges of laughing cow cheese
|
Water
|
|
|
Wednesday
|
Apples
|
Peanut Butter
|
Water
|
|
|
Thursday
|
Edamame
|
|
Water
|
|
|
Friday
|
Apples
|
Peanut Butter
|
Water
|
|
|
Saturday
|
10 baby carrots
|
Greek yogurt/ranch mix
|
Water
|
|
|
Sunday
|
10 baby carrots
|
Greek yogurt/ranch mix
|
Water
|
Lunch 12:00pm
|
Calories
|
Day
|
Item
|
Item
|
Drink
|
|
|
Monday
|
Cobb Salad
|
Chocolate Teddy Grahams
|
Green Tea
|
|
|
Tuesday
|
Cobb Salad
|
Chocolate Teddy Grahams
|
Green Tea
|
|
|
Wednesday
|
Cobb Salad
|
Chocolate Teddy Grahams
|
Green Tea
|
|
|
Thursday
|
Cobb Salad
|
Chocolate Teddy Grahams
|
Green Tea
|
|
|
Friday
|
Cobb Salad
|
Chocolate Teddy Grahams
|
Green Tea
|
|
|
Saturday
|
Turkey Sandwich
|
Chocolate Teddy Grahams
|
Green Tea
|
|
|
Sunday
|
Turkey Sandwich
|
Chocolate Teddy Grahams
|
Green Tea
|
Pre-Workout Snack
3:30pm
|
Calories
|
Day
|
Item
|
Item
|
Drink
|
|
|
Monday
|
Banana
|
|
Water
|
|
|
Tuesday
|
Apple
|
PB/Yogurt Mix
|
Water
|
|
|
Wednesday
|
Banana
|
|
Water
|
|
|
Thursday
|
Apple
|
PB/Yogurt Mix
|
Water
|
|
|
Friday
|
Banana
|
|
Water
|
|
|
Saturday
|
Apple
|
PB/Yogurt Mix
|
Water
|
|
|
Sunday
|
Banana
|
|
Water
|
Post Workout Snack
5:00pm
|
Calories
|
Day
|
Item
|
Item
|
Drink
|
|
|
Monday
|
Skinny Peanut Butter Granola Bites
|
|
Green Tea
|
|
|
Tuesday
|
Skinny Peanut Butter Granola Bites
|
|
Green Tea
|
|
|
Wednesday
|
Skinny Peanut Butter Granola Bites
|
|
Green Tea
|
|
|
Thursday
|
Skinny Peanut Butter Granola Bites
|
|
Green Tea
|
|
|
Friday
|
Skinny Peanut Butter Granola Bites
|
|
Green Tea
|
|
|
Saturday
|
Chocolate Milk
|
|
Green Tea
|
|
|
Sunday
|
Chocolate Milk
|
|
Green Tea
|
Dinner 6:30pm ½ Plate veggies; ¼ starch; ¼ protein
|
Calories
|
Day
|
Item
|
Item
|
Drink
|
|
|
Monday
|
BBQ Chicken
|
Portabella
|
Water
|
|
|
Tuesday
|
BBQ Chicken
|
Zucchini
|
Water
|
|
|
Wednesday
|
Chicken Chili
|
Zucchini
|
Water
|
|
|
Thursday
|
Chicken Chili
|
|
Water
|
|
|
Friday
|
Pot Roast
|
Broccoli
|
Water
|
|
|
Saturday
|
Pot Roast
|
Broccoli
|
Water
|
|
|
Sunday
|
Steak Bites
|
|
Water
|
Late Snack Snack
8:00pm
|
Calories
|
Day
|
Item
|
Item
|
Drink
|
|
|
Monday
|
Skinny Peanut Butter Granola Bites
|
|
Water
|
|
|
Tuesday
|
Peanut Butter Chocolate Smoothie
|
|
Water
|
|
|
Wednesday
|
Peanut Butter Chocolate Smoothie
|
|
Water
|
|
|
Thursday
|
Peanut Butter Chocolate Smoothie
|
|
Water
|
|
|
Friday
|
Peanut Butter Chocolate Smoothie
|
|
Water
|
|
|
Saturday
|
Peanut Butter Chocolate Smoothie
|
|
Water
|
|
|
Sunday
|
Peanut Butter Chocolate Smoothie
|
|
Water
|
My allocation on
Loseit.com: 1,563; 6 tiny meals @ 260/meal; 112 oz of water
Monday June 2nd,
2014
|
Cal
|
M Meal Time
|
Item
|
Item
|
Drink
|
OZ
|
|
301
|
7:00am
|
Oatmeal/ ½ banana/ flax
|
Melon Cocktail
|
Tea & Greens
|
32
|
|
176
|
9:30am
|
Toast/ Avocado/ Egg Whites
|
|
Water
|
33.9
|
|
301
|
12:00pm
|
Chicken Pita/hummice/let/tomato
|
Teddy Grahams (18), carrots
|
Green Tea
|
16
|
|
211
|
3:30pm
|
Rice Cake/PB/Almond (1TB)
|
½ banana
|
Water
|
33.9
|
|
469
|
5:30pm
|
Main:
|
Veggie Side:
Whole Wheat Side:
|
Green Tea
|
^
^
|
|
105
|
8:00pm
|
Honey Toast
|
|
|
|
|
__cal
|
|
|
|
|
__oz
|
Tuesday June 3rd,
2014
|
Cal
|
M Meal Time
|
Item
|
Item
|
Drink
|
OZ
|
|
301
|
7:00am
|
Oatmeal/ ½ banana/ flax
|
Melon Cocktail
|
Tea & Greens
|
32
|
|
176
|
9:30am
|
Toast/ Avocado/ Egg Whites
|
|
Water
|
33.9
|
|
301
|
12:00pm
|
Chicken
Pita/hummice/let/tomato
|
Teddy Grahams (18), carrots
|
Green Tea
|
16
|
|
211
|
3:30pm
|
Rice Cake/PB/Almond (1TB)
|
½ banana
|
Water
|
33.9
|
|
469
|
5:30pm
|
Main:
|
Veggie Side:
Whole Wheat Side:
|
Green Tea
|
^
^
|
|
105
|
8:00pm
|
Honey Toast
|
|
|
|
|
__cal
|
|
|
|
|
__oz
|
Wednesday June 4th,
2014
|
Cal
|
M Meal Time
|
Item
|
Item
|
Drink
|
OZ
|
|
301
|
7:00am
|
Oatmeal/ ½ banana/ flax
|
Melon Cocktail
|
Tea & Greens
|
32
|
|
176
|
9:30am
|
Toast/ Avocado/ Egg Whites
|
|
Water
|
33.9
|
|
301
|
12:00pm
|
Chicken
Pita/hummice/let/tomato
|
Teddy Grahams (18), carrots
|
Green Tea
|
16
|
|
211
|
3:30pm
|
Rice Cake/PB/Almond (1TB)
|
½ banana
|
Water
|
33.9
|
|
469
|
5:30pm
|
Main:
|
Veggie Side:
Whole Wheat Side:
|
Green Tea
|
^
^
|
|
105
|
8:00pm
|
Honey Toast
|
|
|
|
|
__cal
|
|
|
|
|
__oz
|
Thursday June 5th,
2014
|
Cal
|
M Meal Time
|
Item
|
Item
|
Drink
|
OZ
|
|
301
|
7:00am
|
Oatmeal/ ½ banana/ flax
|
Melon Cocktail
|
Tea & Greens
|
32
|
|
176
|
9:30am
|
Toast/ Avocado/ Egg Whites
|
|
Water
|
33.9
|
|
301
|
12:00pm
|
Chicken
Pita/hummice/let/tomato
|
Teddy Grahams (18), carrots
|
Green Tea
|
16
|
|
211
|
3:30pm
|
Rice Cake/PB/Almond (1TB)
|
½ banana
|
Water
|
33.9
|
|
469
|
5:30pm
|
Main:
|
Veggie Side:
Whole Wheat Side:
|
Green Tea
|
^
^
|
|
105
|
8:00pm
|
Honey Toast
|
|
|
|
|
__cal
|
|
|
|
|
__oz
|
Friday June 6th,
2014
|
Cal
|
M Meal Time
|
Item
|
Item
|
Drink
|
OZ
|
|
301
|
7:00am
|
Oatmeal/ ½ banana/ flax
|
Melon Cocktail
|
Tea & Greens
|
32
|
|
176
|
9:30am
|
Toast/ Avocado/ Egg Whites
|
|
Water
|
33.9
|
|
301
|
12:00pm
|
Chicken Pita/hummice/let/tomato
|
Teddy Grahams (18), carrots
|
Green Tea
|
16
|
|
211
|
3:30pm
|
Rice Cake/PB/Almond (1TB)
|
½ banana
|
Water
|
33.9
|
|
469
|
5:30pm
|
Main:
|
Veggie Side:
Whole Wheat Side:
|
Green Tea
|
^
^
|
|
105
|
8:00pm
|
Honey Toast
|
|
|
|
|
__cal
|
|
|
|
|
__oz
|
Saturday June 7th,
2014
|
Cal
|
M Meal Time
|
Item
|
Item
|
Drink
|
OZ
|
|
301
|
7:00am
|
Oatmeal/ ½ banana/ flax
|
Melon Cocktail
|
Tea & Greens
|
32
|
|
176
|
9:30am
|
Toast/ Avocado/ Egg Whites
|
|
Water
|
33.9
|
|
301
|
12:00pm
|
Chicken
Pita/hummice/let/tomato
|
Teddy Grahams (18), carrots
|
Green Tea
|
16
|
|
211
|
3:30pm
|
Rice Cake/PB/Almond (1TB)
|
½ banana
|
Water
|
33.9
|
|
469
|
5:30pm
|
Main:
|
Veggie Side:
Whole Wheat Side:
|
Green Tea
|
^
^
|
|
105
|
8:00pm
|
Honey Toast
|
|
|
|
|
__cal
|
|
|
|
|
__oz
|
Sunday June 8th,
2014
|
Cal
|
M Meal Time
|
Item
|
Item
|
Drink
|
OZ
|
|
301
|
7:00am
|
Oatmeal/ ½ banana/ flax
|
Melon Cocktail
|
Tea & Greens
|
32
|
|
176
|
9:30am
|
Toast/ Avocado/ Egg Whites
|
|
Water
|
33.9
|
|
301
|
12:00pm
|
Chicken
Pita/hummice/let/tomato
|
Teddy Grahams (18), carrots
|
Green Tea
|
16
|
|
211
|
3:30pm
|
Rice Cake/PB/Almond (1TB)
|
½ banana
|
Water
|
33.9
|
|
469
|
5:30pm
|
Main:
|
Veggie Side:
Whole Wheat Side:
|
Green Tea
|
^
^
|
|
105
|
8:00pm
|
Honey Toast
|
|
|
|
|
__cal
|
|
|
|
|
__oz
|
My allocation on
Loseit.com: 1,412; 6 tiny meals @ 235/meal; 101 oz of water
Aug 31st-
Sept. 7th, 2014
|
Calories
|
M Meal
Time
|
Item
|
Item
|
Drink
|
OZ
|
|
110
|
6:45am
|
Protein Drink
|
|
Green Tea/Lemon
|
16
|
|
221
|
9:45am
|
Fiber One Cereal
|
Watermelon
|
Green Tea
Water
|
25
|
|
289
|
12:30pm
|
BBQ Turkey Sausage
Brown Rice
|
Corn
Choc Grahams
|
Flavored Water
|
16
|
|
197
|
3:30pm
|
½ pita
Hummice
|
Snap Peas
|
Green Tea
Water
|
28
|
|
470
|
6:30pm
|
Meat – 3ounces:
|
Veggie:
Fruit:
|
Water/ Fruit Water
Green Tea w/ lemon
|
16
|
|
124
|
7:00pm
|
Skinny Brownie
|
|
|
|
|
1,412
|
|
|
|
|
101oz
|
