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Tuesday, May 7, 2013

How I lost 20 lbs in 3 months-Part 2

Menu Changes, Suggestions and Options!

This part of the series is one of the most important sections.  While I am not a nutritionist nor have any formal training in dietary needs,  I do know what it takes for me to lose weight! 
(ok, disclaimer out of the way:))

I have read and have been told so many times that what you put into your mouth is most critical in weight loss management.  You can do ab crunches all day long and yes, you will get nice abs but if your diet is filled with fats, excessive simple carbs etc, you will have a nice layer of cushion (fat) over those rocking ab muscles.  The key is to lose the fat while your are working those muscles!   Don't believe for an instant that you can turn that fat into muscle!  That would be the same as turning a cat into a dog!  Two entirely different species!
  You have to build muscle and burn off the fat.  I have always heard that when you have dug yourself into a "deep hole" the first thing you need to do is "stop digging".  So the first step in losing weight is to control your food intake.  I am sharing just a few of my meals and snacks and remember calories do count!   Hopefully these suggestions will help  get you started but there are numerous other options for nutritious low calorie meals. 
I eat 1500 calories each and every day. 
 And I don't waste those precious little guys on junk!

Breakfast Options/Suggestions:
 (I have to eat breakfast or I will not lose weight, period!)
I will include brand names that I use to make it easier

EAS Protein Shake made with 1 cup milk and 1/2 banana           
269 calories

1 cup of Cheerios with 1 cup milk and  1/2 cup fresh strawberries
     242 calories
1/2 cup of Eggbeaters, 2 Jimmy Dean precooked Turkey Sausages in a Pita Pocket  
 280 calories 

Lunch Options/Suggestions

3 slices of low-fat deli ham and Sargento low-fat cheddar cheese slice with 1/4 avocado, sliced tomatoes, lettuce in a pita with sliced cucumbers and baby carrots on the side
439 calories

 Ole High Fiber Low Carb Tortilla Wrap with 4 oz grilled chicken breast, 1/2 cup of shredded carrots and 1/4 avocado with a side salad with Wishbone Spray Ranch Dressing
458 calories

Italian Veggie Soup with  Tequila Lime Chicken Breast on a Pita
496 calories

Dinner Options/Suggestions

Turkey Meatloaf, Lighter Mashed Potatoes and Stir Fry Green Beans
535 calories

6 oz Grilled Tenderloin Beef Steak, Baked Sweet Potato, Steamed Asparagus
555 calories

Skinny Chicken Enchiladas,  1/2 cup No Fat Refried Beans, Lettuce and Tomatoes
545 calories

Zucchini Lasagna with Mixed Green Salad with Spray Salad Dressing (pictured above)
350 calories

Snack Options/Suggestions
(eat two snacks daily)

EAS Protein Chocolate Shake with 1 cup milk
235 calories

Pure Protein Bar
180 calories

1 Apple with 1 Sargento Light String Cheese stick
130 calories

Laughing Cow Garlic and Herb Light Cream cheese (1 wedge) and  6-8 slices of cucumber 
45 calories

4 cups of Air Popped Popcorn with 1 oz low fat cheddar cheese
170 calories

2 tablespoons of Peanut Butter on 2 stalks of celery
210 calories

Before you start on your healthy journal, a diet diary is needed. 
If you don't have an easy way to monitor your calories, those pesky little guys will totally get out of control.  I use an online diary because it's easy, always with me and does all the math:))

I have found numerous free Apps to download but right now I am using 

My Fitness Pal  

(also in my sidebar)

It's synced on my Iphone and on my desktop. So handy!

But a small notebook will also work just fine.

 Do not skimp on calories, eat all your calories every day.  Anytime I fall below my daily allowance, I do not lose weight.  Think about fueling your metabolism the same as fueling a fire.  The fire dies down if it doesn't receive fuel and so does metabolism. 

So live, eat and enjoy!!  

How I Lost 20 lbs in 3 months Series


  1. new follower from the friend connect hop!

  2. Great options, Evelyn! I think eating breakfast is THE most important meal when dieting. I always use the same diet {when actually dieting ;-) } but have noticed if I skip breakfast, I don't lose as much weight - even with the lesser calories taken during the day. It definitely has to do with maintaining your metabolism. Thanks for linking and I pinned this {will need it soon!!}

  3. I was using spark people to keep up with my calories. I need to get back to it. I was very surprised in the beginning to see that I was consuming over 2000 calories per day and with all those calories my protein consumption was still low!

  4. Good for you!!! These suggestions are exactly the ones I go to, with the exception of the Cheerios. I seem to require that 20 g. protein at every meal or I want to crash. I've also noticed that there aren't many grains in your diet. I find that a huge factor in losing weight. Thank you for sharing these ideas with us. Looks like a great menu plan/options!

  5. Awesome, Evelyn! Are we pals on Myfitnesspal yet?? Add me there. I'm cmhutch! Thanks for linking up your progress with us and for the good low-cal meal ideas. Sometimes I get stuck in a nutritional rut so it's good to have a few different options in mind! Thanks!

  6. Way to go! Hopefully one day I will get a grip on my weight. You have to feel so good!

  7. Awesome tips!!! This is exactly how you are supposed to do it, and yet most of us do not :(

  8. Congrats!!

    Thanks again for joining the Link Up this week!

  9. Great job!!! I am gonna fix those chix enchiladas! Easy and meat free!
    Living F.A.B.ulously on Purpose

  10. Great ideas! I just started an eat healthy/exercise challenge, so I will have to keep some of those meals and snacks in mind!

  11. Interesting points... Fat doesn't turn into muscle, and you need to fuel your metabolism by eating. Thanks for sharing your post at A Humble Bumble :)

  12. Your an inspiration Evelyn :))
    Thanks for sharing your tips!

    Happy WW :)

  13. Great menu even if you are not watching what you eat! Congrats on the weight loss

    Thanks for dropping this off at the In and out of the Kitchen link party! I ca't wait to see what you come up with next week!

    Cynthia at

  14. Well done on your weight loss, it can be so hard!

  15. Thanks for this! I'm much better at getting things done when there's a real plan in front of me. Just mumbling, "eat less, exercise more" to myself hasn't ever worked for me yet!

  16. I downloaded My Fitness Pal which should be easier to use than the spreadsheet I created. Plus this is always with me on my phone. Thanks and keep up the good work!

    Michelle @ On A Wing And A Prayer

  17. Love this, Evelyn. I track calories too and I love My Fitness Pal. I track my running too. People think if you run, you can eat anything you want, maybe when you're sixteen, but not at my age. I really have to watch it now that I'm food blogging so much. Love this series!

  18. I love some or your meal plan options, they do sound yummy! I need to check out the tracker! Awesome job with losing the weight!

  19. What you have done for yourself is just wonderful and it is great that you are sharing so much of it with everyone else. Hopefully many will get inspired!

  20. Wonderful post, Evelyn! I really like the analogy of the fire when it comes to calorie intake and not starving yourself. I think people need to remember that it isn't about starving yourself, just being mindful of how much you are putting into your system and cutting out the junk calories. Keep it up!

  21. I love how many vegetables you are eating - healthy and low calories. And, nothing fussy, mostly raw. Thanks for sharing the menu options with calories.

  22. Your menu looks great. Thanks so much for sharing with Adorned From Above's Blog Hop. This weeks blog hop is live. We hope to see you there this week also.
    Debi and Charly

  23. Thanks, Evelyn, for sharing this. Take care, Linda


Thank you so much for your sweet comments:)))