Could anyone critique my proposed daily meal plan?

[artycakemaker]

I seem to have lost the ability to guage what is healthy or not. I have 3 stone to lose. I walk about 45 minutes a day.

This is what I think I can live with. I am a former bulimic, so anything too restrictive triggers my bingeing and vomiting cycle.

B - small bowl of porridge made with water, a teaspoon of milled flax seeds, berries and banana

L- home made chunky vegetable soup with a chunk of sour dough bread / whole meal baguette

D - these are the meals planned for this week, so something like this;

• dips and vegetable sticks
  

• baked salmon with salad
  

-grilled halloumi and salad
-marinated lamb chops and huge greek salad

• homemade spinach paneer with rice
  

Drinks - black coffee, herbal tea and water (I have decided the daily bottle of wine shared with DH has to go).

I am 13 stone, 5 foot on the button.

I'd be hugely grateful for thoughts. I am about to embark of a healthier eating plan and think I can definitely live well like this, but am afraid like I said of triggering a binge / purge cycle.

[fishonabicycle]

More protein in breakfast and lunch for sure.

[Cornishmumofone]

I would make sure you have protein with every meal to keep you fuller for longer

[artycakemaker]

Great advice thanks.

Would adding nuts at breakfast and a boiled egg with the baguette for lunch do it do you think? I am usually desperately afraid of 'fats' in food like nuts- do this is a complete retraining of my brain!

[artycakemaker]

*so , not 'do'

[QueenMortificado]

If you're 13 stone and 5 feet I assume your new meal plan will be quite a significant cut back from what you were eating before and I'd be concerned if would be unsustainable

You need to add in some healthy snacks and I'd set aside a treat few hours once a eeek where you can eat anything you want, it will save your sanity!

[artycakemaker]

I have always eaten relatively healthily- but the portion sizes have been rather mad - I would make myself an entire roast chicken for lunch for example.

[OwlinaTree]

I don't think dips and veg would be enough for an evening meal.

I'd ditch the bread at lunch and have a couple of ryvita. Adding boiled egg sounds like a good idea too.

Maybe milk with the porridge, there seems to be a lack of dairy in that plan, you might want to add some for calcium. If you don't want to have dairy think about how you could add calcium to your meals.

I'm no expert, but that would be my suggestions. The meals all sound lovely by the way. What is the advantages of the milled flax seed BTW? What is its nutritional benefit? I know nothing about it!

[PurpleDaisies]

Those dinners wouldn't keep me full unless you've got something really filling in your salads. I'd add things like brown rice, sweet potato, cous cous, mixed roasted veg etc. I tend to measure carbs because I have a tendency to eat too much.

[misscph1973]

I suggest you go LCHF. Eggs and bacon for breakfast, big salad with plenty of avocado, tinned tuna and mayonnaise for lunch, a 100-150 g piece of meat/chicken fish with skin/fat on with a big plate of steamed kale drenched in butter for dinner.

The key is to not go crazy on protein, and to have a lot more fat than you would think. And of course minimal carbs. So fat, protein, green leafy veg, and that's it. You will feel full.

Add some intermittent fasting (skip breakfast 2-3 times per week) and you have a really healthy diet that will not only make you lose weight, it will also improve your skin, nails, hair and general health. Look up Dr. David Perlmutter.

[honeyroar]

I agree dips and beg wouldn't be enough for me. I'd add some carbs too. I've lost 21lbs this year just by cutting out sugar and processed foods. Swooped diet to full fat, but not particularly done low carb, just a balanced, healthy diet.

[MozzchopsThirty]

Definitely more protein, particularly at breakfast.
I eat salmon & egg on granary every day, only thing that fills me up until lunch

For protein snacks think a chicken breast, or half a tin of tuna with some balsamic vinegar

Less doughy carbs like a baguette

You should get to your evening meal not feeling like you'd chew your arm off

[2littlemoos]

If you enjoy the food you have listed above then I would sneak in some protein to them.

For your porridge add your oats, water and an egg. Whisk it with a fork and cook. It can taste a little eggy but I have mine with fruit and a little honey.

Add some beans to your soups.

Some of your dinners don't sound like much and so you might end up eating more than you planned and then feel like a failure because you haven't stuck to plan. So see how it goes for a week but be flexible and then readjust the following week.