Podcast #6 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 6
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal
Meal Tracking/ Journaling
Calorie Budget ideas
How to make a meal plan
Short Story Featured: adapted from: The Starfish Story
Link:https://eventsforchange.wordpress.com/2011/06/05/the-starfish-story-one-step-towards-changing-the-world/
Moral: Small changes really add up
LESSON:
Make sure you are tracking every meal
Do this in your best life journal OR download a free page at WLmotivation.com
What you will track:
1. time you ate
2. what you ate
3. calories in meal
4. how it made you feel
Example: 12:00pm- cheeseburger 300 calories satisfied for 2 hours
It is important to write in all 4 columns.
#4 will come into play so that you learn your body’s patterns
This will become valuable information as you continue with your weight loss journey
You will learn:
what causes your cravings
what makes you feel full
what triggers your hunger
what leaves you unsatisfied or feeling yuck
What to eat and when:
Eat what and when you want!!
Gluten free, organic, blessed by the pope- all not necessary unless you have a medical need
you can eat fat, protein, starch, dairy, and of course fruits and vegetables
try to stay within your calorie budget
Some of my favorite foods that are lower calorie I recommend:
potatoes- baked and sweet (110 calories each)- I eat mine with salsa & light sour cream
low calorie bread, sandwich thins and English muffins
unsweetened almond milk- 30 calories per cup
rice, couscous, orzo
Cheese- american light and fit
FF feta cheese (30 cal per 1/4 cup)
nuts
dressings
avocado (124 calories for 1/2)
Making your meal plan
put the calorie budget at top of paper
ask the following questions:
1. How many meals do you want to eat per day?
when do you get hungry?
2. What do you WANT to eat?
Can you make it or do you need to buy it?
3. Look ahead on your calendar and figure out when you already have plans-
make a plan for that- look up calories for a restaurant or ask the host what foods will be available
4. What is your environment like? Will you have restrictions?
Will you have access to a fridge, microwave, cooler, stove?
5. Figure out how many days you want to prep food for.
6. Make a 3×5 index card (recipe card) for each “meal” with the calorie amount on top
This will help you in the future plan your meal prep
7. Jot down ideas throughout the week that you may want to do differently next time you make that meal
Or what you want to eat next week
8. Now you just have to figure out what you want to eat for your meals= plug in your food/ meals into the
meals you want to eat per day. (I have 3 main meals and 2-3 snacks per day)
Figuring out what you want to make if you are meal prepping for a day or a week:
Lunch ideas:
– subs
– pasta (maybe bow ties? meat balls? mac n cheese?)
– pasta salad with Italian dressing and veggies (in mason jar)
– spaghetti and meat sauce with veggies- or substit...