1190 calories a day to eat...meal ideas

[Fatmumslim01]

I've been on mounjaro for 3.5 months and lost 23 pound but I'm in my second stall, first one was a few weeks ago and I stayed the same for 2 weeks then carried on losing, and now I'm in another 2 weeks stall.

I reached out to my provider and the pharmacist emailed back and said to cut 600 calories, not the 500 I was currently (roughly) doing.

So that means I can only eat 1190 calories a day to lose a pound a week potentially. I probably average 12-400 calories a day so this could be the reason fornth stall although I don't strictly calorie count more keep a rough guage if I'm having pre packaged food eg today I know my breakfast yogurt was 96 calories but lunch and dinner are homemade so harder to count.

Tomorrow I know my evening meal will be 600 as it's a ready meal.

1190 calories sounds so low! I'm 5 foot and weigh 180 pounds currently.

Anyone got any daily meals plans for 1000-1100 calories

Also it's going to get lower as I lose weight 😭

Are you sure the maths is right. As a 50 year old 5’5 female weighing 60kg my BMR is currently 1300. I appreciate you are having a stall, but I would suggest double checking your BMR.

then reiterating the advice above

Making sure you are doing some walking/ other exercise, even better weights to build muscle which will raise your BMR. Drink plenty of water, and make sure you are hitting protein and fibre goals. I am eating 1300-1500 cals a day, 95gm protein, and 30+ gm fibre. I am currently losing about a pound a week (but I aim for 15000 steps a day)
Also, if you aren’t tracking accurately, it can be really easy to think you are eating less than you are.
Plus the recent heat can cause water retention, as can cyclical hormone changes
I have been a big fan of daily weighing for a number of years now as I am much more comfortable with daily fluctuations, and look at the weekly trend, not just weight once a week, as that can hide overall trend. Happy scale is brilliant at this.

Dropping your calories that low seems wrong IMO

Thanks all for the replies.

Yes it's right I'm only 5 foot tall.

However this week I seem to have broken my 2 weeks stall and I lost 3 pounds! I just can't see how I can only eat 1090 calories a day, I think 1200-1400 is more of a reasonable amount.

I'm about to up my dose aswell so will see how I get on.

I'm not completely sedentary, office type based job and i swim once a week for half an hour but I wouldn't count that as exercise tbh as it's not regular enough.

I would try to up the exercise then. For a whole range of health related reasons.

I’ve stalled too, been hovering around the 12 stone 11 mark for 4 weeks (was 13 stone 12 when I started). I’m still on the 2.5 dosage. On Wed I was 12 9 but this morning back to 12 11 - sooooo frustrating.

cloudyblueglass What app are you using please?

Just placemarking this thread for advice and offering solidarity OP, I'm 5ft 1, 54, 0ffice job and in a similar position. Being short, menopausal and desk bound for most of the week makes being in calorie deficit hard!!
MJ really helps reduce hunger which makes it easier but still have to watch every mouthful, my weight fluctuates daily, if I eat "normally" or have a treat/eat out then my weight goes straight back up, eating carefully for days on end results in a small loss.

Aim for 15000 steps a day. Walk into work. Or get on and off the tube/bus a stop or two earlier and walk the rest. Walk during your lunch hour. (Eat your lunch first.). Go out for a 30/1 hour walk after dinner. Take your kids with you if you have young children.

For those of us who are completely sedentary then weight loss isn’t possible without such a low calorie goal, but it is hard to stick to.

I am 50, 5ft5, currently 16 stone and have been eating around 1200 calories per day for the last 7 months. I’ve lost almost 3 stone but tbh am surprised it has been that slow. I’m not on WLI.

My meals are mostly:
—piece of chicken / salmon / vegan burger / vegan sausages with cauliflower rice and steamed veg
-traybake of roasted veg and chickpeas
-sandwiches made with bread thins, salad and ham / vegan chicken / egg mayo
-ready meals < 400 calories
-Vegetable stir fry with tofu
-basic salad with low fat dressing and a side of vegan sausages / soya bites
-Itsu vegan bao buns / gyoza

I snack on fruit and have a protein chocolate bar each day as well. Drinks are green tea, no sugar squash, black coffee, Pepsi Max.

@LycheeFizz I agree - I’m 5ft 4 and 63 - I’m a stone and 5 lbs down in 3 and a half months and that’s on 1150 day Monday to Friday and 1500 a day at weekends ( to allow for wine) - i did use mounjaro for 5 weeks initially but realised I didn’t like the heart burn and can lose at the same rate without it, simply follow the principles- but yes I agree it’s tough, you need good and consistent willpower and an ability to eat a slightly repetitive diet , helps if you like eggs, salad, veg, chicken etc !!

@Crikeyalmighty it’s frustrating isn’t it? Fortunately, like you, I can eat the same things over and over again which helps when you find some low calorie options.

I am all for WLI and had done my research but just thought sod it, you need willpower and restraint with the jabs anyway so I’ll try without. I just never imagined it would be so slow though.

I eat around 1200 cals a day and I’m rarely hungry. Today I had 2 x sachets of porridge made up with skimmed milk and a tablespoon of Elmlea for breakfast. Lunch I had a full tin of tuna with a small wrap (with lettuce and tomatoes). Dinner was 3 x scrambled eggs, 2 Heck chicken sausages, some mushrooms and 1/2 tin of baked beans. Whole thing came in at 1012 calories. That’s a bit lower than normal but it’s jab day so I’m really full.

I also bought a walking pad so I try to do 30 minutes a day on that (usually while watching TV).

I'm not far off this and generally only eat 2 meals a day. I tend to have a couple of Americano type coffees in the morning then muesli/a weetabix and fruit or salad with protein or air fryer omelette with veg as first meal. I then have enough calories for a nutritious dinner. I tend to have salmon/chicken and veg with a few potatoes or a mindful chef for dinner or occasionally wholemeal pasta and sauce. It doesn't allow much space for treats but I can have a couple of glasses of wine or small treat at the weekend and still lose weight if I'm strict most days

I’m 5 4, and 1,200 is my standard “on a diet” amount.

breakfast, 250g fage 0%, 100g blueberries and 5g of chia seeds (soak in hot water for 10 mins)
mid morning apple
lunch; huge green salad with tin tuna, and dressing - 5g olive oil, balsamic and grainy mustard
mid afternoon: flavoured protein shake
evening: 150g chicken, chopped veg (esp cauliflower and broccoli) in a stir fry with Thai green curry paste

@DarkForces that’s how I eat when dieting 1150 in week - 1500 Friday and Saturday to allow for wine. I find I can hack it better long term if I have a weekend that feels a bit more liberal -

I would eat:

• fat free Greek yoghurt with chia seeds and berries (I have raspberries because they’re high fibre and I like them, but they are expensive!)
• I usually have a low carb mission wrap for lunch (14g fibre, only 125 calories) with 40g mozzarella and 4 chorizo slices, some cherry tomatoes
• soup also great for lunch
• egg whites are your friend - I buy the carton of these, so handy
• I eat apples for snacks or sometimes little packets of chicken satay
• for dinner often have chicken breast with a lentil side (rather than a carb)

I do use ChatGPT to help with recipes and calorie counting. Sometimes I take a photo of my dinner to get it to estimate the calories

It's crazy how little we can eat when we're short. All this 2000 calories a day is so far off the mark. I wish there were more healthy low calorie options on menus or smaller portion options for us. I'm looking forward to maintaining and having a small breakfast as I do miss it!

It must be really hard if you can't move. My cousin is paralysed from the waist down and has real issues with her arms so can only self wheel her chair for short periods. She does try and so little and often weights for her arms but this is tricky (and boring).
She would do anything to be able to move more (and eat more!).

OP upping the exercise is so the easy way. If you walked 5k a day (even slowly i
It would only take an hour) you would have an extra 250ish calories to eat. Then add in an exercise class or swimming/tennis/football you would easily get that up to 500.

But, if you can only eat 1090 a day, I don’t think a 600 cal evening meal works. I would suggest

300 breakfast 300 lunch 400 dinner and one snack.

Use ChatGPT. For that amount of calories I would do intermittent fasting till lunch and spread my calorie intake across a 6 hour pm window, 12-6pm perhaps.