If you are 5’3 and weigh under 8.5 stone, what do you eat in a typical day?

[tired247365]

And how much do you exercise?

I want to lose some weight, ideally to be around the 8 - 8.5 stone mark.

120lb
Minimal breakfast - coffee banana
small lunch eg cheese sandwich and fruit Typical dinner chicken rice/pasta, veg
tea and 1-2 biscuits at some point in day😄

This morning, toast topped with half a tin of cannellini beans mashed with olive oil and garlic, with 2 poached eggs and avocado on top. Followed by Greek yogurt with tahini paste, berries and nuts and seeds.

3pm - homemade coleslaw, portion of quinoa and bulgur wheat and a salmon fillet, followed by a small dark chocolate bar.

Snacks; homemade popcorn and an Orange and apple and probably a tablespoon of peanut butter.

5ft 3” and 117lb. Breakfast is usually porridge with far too much sugar and a cup of tea. Sometimes toast. Lunch is hummus, veg sticks and breadsticks but sometimes a chip barm from the chippy. Dinner mainly made from scratch food like veggie soups, pizza, pasta, veggie roast dinner on special occasions. I’ve got a thing for baguette and leerdammer light at the moment. Snacks are usually salted crisps, chocolate, babybels, sometimes cake or a cinnamon bun. Biscuits of course. I do love chocolate raisins too. I walk 50 miles a week on average up hill and down dale. I don’t drink alcohol or fizzy drinks or juices.

This thread is making me realise I'm never going to be that weight again!

Breakfast- coffee and either yogurt and fruit or a small bowl of porridge with fruit. Croissant on office days
Mid morning- a banana and coffee. Maybe sone cake.
Lunch- salad or soup
Mid afternoon- toast with either smoked salmon, avocado or scrambled eggs.
Dinner- small portion roast/spag bol/curry

I walk 10k+ steps a day. Run twice a week. One pilates class.

Breakfast: porridge or toast with marmite;
Lunch: usually heated leftovers such as curry with rice, spag bol, roast dinner etc. Or a sandwich.
Dinner: a home cooked meal - meat, potato and veg, or pasta, lasagne or a rice dish or stir fry.
Daily snacks: quite a lot - crisps, chocolate, biscuits, fruit, cake, cheese and crackers, yoghurt.
Drinks: tea with whole milk, water. I do drink wine or prosecco at the weekend but not loads.
Rarely have takeaways or meals out.
Exercise: swim, cycle and weights multiple times a week.
Have always been under 8 stone, now in my fifties and appetite starting to reduce a little.

I won’t tell you what I’ve had this weekend 😅
but usually…
B - full fat Greek yoghurt, tiny bit of honey with banana and blueberries.
L - two dippy eggs with one slice of toasted sourdough and butter. Apple or other fruit.
D - Home cooked meal.
Wine at weekends and treats as and when but not everyday.

Nut bar for breakfast
Leftovers for lunch on weekdays or a salad or emmental and pumpkin seed crackers, crudités and babybel lights.
Apple
Dinner is often eg fresh filled pasta and veg
Snacks eg frozen cherries with yoghurt and granola.

Pizza on Friday nights. Still like biscuits and chocolate but in moderation. Only drink alcohol occasionally.

I very much focus on trying to eat nuts, seeds, minimum of 5/day fruit and veg, protein. Vegetarian who doesn’t like eggs so protein is tricky!

Very little but I am on wegovy totally stunts the appetite. I eat what I want but only manage a few mouthfuls probably not the advice you are looking for

This is a working day, weekend all bets are are off.

I am 5ft 1, 8st 4lb at the moment, after losing 3 stone on Mounjaro - came off 16 months ago.

I don't eat breakfast as I find it makes me hungrier, so I eat lunch at around 12.30 which is either soup, some toast or crumpets or maybe a tuna sandwich. I'll have a snack or two through the day - definitely some crisps (a multipack size bag of Wotsits or similar), maybe a biscuit, or a mini Babybel, or a mousse etc.

And then evening meal will be whatever I fancy - but I never eat pizza or pasta anymore as I feel too bloated.

Oh and several glasses of wine through the week.

No exercise really - try to do a minimum of 8000 steps on a weekday, and around 12,000 min on the weekend.

Black coffee with syrup and a slice of toast with butter and marmalade.

A bowl of soup with a slice of bread, or a tuna mayo/salami sandwich.

A plate of pasta and sauce, a roast dinner, or a baked potato with cheese/beans/coleslaw/salad.

A couple of cups of tea with half a sugar during the day but I also have herbal teas and water.

I may have a pack of crisps or a chocolate bar at some point.

I try and avoid snacking/tea after my evening meal so as to have a nice long fast.

These are just examples in a typical day.

Breakfast is always either granola and yogurt with fruit, or bacon and eggs and chocolate croissant
Lunch I have a cheeseburger every day at home.

And dinner is hello fresh, so varies; risotto, mac and cheese, curry, tacos etc
I snack whenever I fancy, crisps, chocolate, biscuits, and drink loads of tea with 2 big sugars and we only use gold top milk!
usually have a takeaway once a week and I never drink alcohol

5' 2" 107lb
B - porridge made with water (I don't like it with milk) or overnight oats. Both with fruit, nuts and seeds
Snack - babybel or apple
L - pasta salad with tuna or chicken, avo on toast, sandwich with lots of salad and a protein, or some homemade soup with bread. Fruit
Snack - couple of biscuits/toast/cake
D - anything I fancy but always with lots of veg
I do over 10k steps most days and do a short 20 min strength or cardio workout every day. I lost 1.5 stone a couple of years ago (didn't snack but ate as above) and have maintained since

5’3 and 8st8

breakfast - 2 x toast with butter, fruit juice and cup of tea
lunch- cheese or tuna and salad sandwich , packet of crisps, 2 pieces of fruit. or might har leftover from dinner eg pasta or curry and rice
dinner - pasta bolognaise or curry and rice/naan or burger, chips and salad or pizza or veggie chilli and wraps. Very varied dinner can be anything. Always has vegetable or salad. Portions are medium size
snqcks - cheese and crackers 2 a day. Or yogurt. Breadsticks with hummus. Small piece of chocolate.

take away or eat out about 1 x week

also drink about 1 bottle of wine per week.
deink 3-4 cups of tea day with semi skimmed milk.

I generally eat what I want. Exercise most days running about 25 miles per week, bike 13 miles a week and swim 2 k per week

5’2” and vary between 8 and 8 1/2 stone.

I tend to only eat two meals, either breakfast and dinner or lunch and dinner. I don’t plan it religiously, I just wake up and see how I feel.

I eat any food I want, I don’t restrict myself to a particular diet, but I stopped eating UPF several years ago after reading the Ultra Processed People book. As a family we eat a varied diet with plenty of fruits, vegetables, salads etc.

I have a sedentary job so my portions day to day are smaller. I do strength-focused fitness classes 2-3 times a week and otherwise walk the dog, go for the occasional run and swim in the sea regularly.

It’s taken me about 20 years to get to a good point of food/exercise/weight etc. after pretty unhealthy habits in my teens and 20s.

I’m 5’2 and 51kg

I eat
Breakfast:
Full fat Greek yoghurt with collagen powder
2 own brand weetabix with a scoop of Zoe daily 30 (mixed with the cheaper M&S version) and a scoop of linwoods flax, walnut, q10. Oat milk

Chocolate

Lunch:
Avocado on toast/mushrooms on toast/a sandwich/bread and cheese/cheese and crackers/leftovers

Chocolate

Dinner:
Home cooked meal
Last few days have been Thai red& green curries with rice and veg, pasta with tomato and feta sauce and spinach, roast lamb with lots of different vegetables, leftover roast lamb with flatbreads, salad, hummus and tzatziki, today is the remainder of the lamb made into a curry with a saag aloo, a dhal, rice and poppadoms

Disclaimer: I use curry pastes/stock cubes/tinned tomatoes etc but still count using those as home cooked meals which I know some don’t.

I drink lots of water and herbal tea, not much alcohol.

I walk daily and do yoga once a week. Generally active rather than exercising.

Im a little bit flabbier than I’d like but overall still pretty slim.

I’m 39, 5’2, around 8 stone. A typical breakfast is a bowl of fruit & fibre cereal with blueberries or 1 slice of wholemeal toast with a poached egg & half an avocado. Weekday lunches & dinners are usually chicken/fish/prawns with veg/salad and sometimes a small portion of wholemeal rice or potatoes. Weekend meals are things like a (small) Sunday roast, cottage pie, homemade curry/stew or lasagne/half a thin-crust veggie pizza with salad. Weekend dessert is a couple of mini meringues with strawberries/ raspberries and a little honey & cream. I usually have 2/3 snacks per day such as crisps/nuts, crackers with hummus/cottage cheese & cherry tomatoes or a banana/apple. A couple of times a week I’ll have ‘treats’ like a bacon/sausage sandwich or chocolate brownie. Have a takeaway or meal out around once a month on average. Drinks are mostly coffee/tea & water, no more than 1 small glass of fruit juice per day, and around 1 bottle of red wine per week with the occasional G&T thrown in! Exercise is mainly just short-medium dog walks and a weekly pilates class.

I eat between 11am and 5pm during the week. I alternate between an omelette with mushrooms/strong cheddar/spinach tomatoes or Greek yoghurt with berries and honey as my 11am meal. My lunch or early dinner is a salad with either chicken, ham or tuna and boiled eggs if it's a yoghurt day. I will snack on almonds, couple of squares of 85% chocolate and an apple for fibre.

On a weekend, I eat whatever I like - but only once.

Average weekday
Breakfast, cereal or scrambled egg and toast.
Lunch, sandwiches /noodles /scrambled egg and toast
Dinner, spaghetti Bolognese / sausages / pasta bake, chilli and rice etc, usually a pretty decent sized portion as I'm hungry by then.

Snacks, fruit, hot cross buns, crumpets, maybe some chocolate if I have it in the house but don't usually go it much. Often scoff a big bag of crisps on the evening if I'm hungry.

Don't do low fat anything. Full fat milk, real butter on everything. We're pretty low on processed foods in our house, not as a conscious change, just thats how we've always been. I think some of the "healthy" versions of things are a con.

Cups of tea all day long, maybe water if I'm feeling like it.

I walk a lot. I do think I could do better in terms of nutrition, more fruit and veg, nuts etc. Plus more exercise just to be fitter and stronger but I'm rubbish at sticking to routines.

I don't watch what I eat particularly and my weight is always about the same but I think the key is low amounts of sugar and processed foods in your diet. And not sitting all day.

5"3 and 7.7 stone. I'm in my forties. Ive been roughly the same weight for two decades.
I don't calorie count, never dieted, dont weight myself. I love food.

Typical day:
-Medium bowl of porridge with coconut yoghurt, half a banana, toasted seeds and flaked almonds and 2-3 small squares of dark choc melted in
-mid morning: slide of wholemeal toast with two dippy eggs
-Lunch: leftovers eg homemade veggie stew with dumplings
-Dinner : vegetable and chickpea curry with rice
Dessert- few squares of dark chocolate

My advice - take it or leave it...
-Be veggie, eat lots of veg and pulses. In fact, as long as it's vegetables and pulses, eat as much as you like. Don't diet, your body needs nutrition. Eat healthy food and plenty of it.
-Go easy on the fruit
-No alcohol, no smoke
-No fizzy drinks
-Avoid all ultra processed food, read the ingredients list of everything you buy. If it contains stuff that sounds like it comes from a lab, don't buy it. Be assiduous. Cook from scratch.
-Dark chocolate is your friend (no sugary supermarket 'treats', no milk choc)
-Occasional slice of homemade cake is good for the soul. Enjoy it
-Eat full fat everything (no low fat or sugar free versions, they're just UPF)
-Butter not marg, always
-Three square meals a day, smallish portions, keep your blood sugar level
-Carbs are fine, they keep you going, but go for wholemeal & make sure you always have protein with it.
-Dont eat too much cheese, a bit is lovely
-Eggs are a winner
-Aim for maximum nutrition, not weight loss

Exercise is overrated for keeping a low weight. Exercise to stay fit and strong, not to lose weight. It's almost all about what you eat.

5ft 3in & 7st 5lb

Two days a week I follow the Michael Moseley Fast 800 Diet. The rest of the time
Breakfast - Porridge made with water and skimmed milk. Berries and half a banana (defrosted frozen) Sprinkling of nuts and seeds. Replace with overnight oats in the summer.
Lunch - Tuna sandwich (1 slice of bread ) or similar. Apple
Dinner - something made from scratch but with fish or chicken. On a lazy evening beans on toast or baked spud with tuna.
No alcohol in the week maybe one drink Friday and Saturday although can often be a cocktail.
My downfall is chocolate so couple squares of chocolate a day or bag mini Malteser's although not every day.

Drink loads of milky decaf tea and watered down cranberry juice.

Obviously there are days when I eat more chocolate have a pancake with yoghurt and fruit for breakfast go to a cafe for tea and cake but these are treats and not too often.

5’2” - 8 stone 2lb - age 70

I weigh exactly one stone heavier than I was up until menopause, so 7 stone 2 lb for most of my adult life.

I’m a grazer. I don’t eat until midday and then have a bowl of porridge with full fat milk and honey. The rest of the day I just graze… when I feel hungry I’ll have something like cheese and biscuits, nuts, Greek yoghurt, crusty bread and cheese, whole grain rice with egg, jacket potato with cheese, digestive biscuits… anything I fancy really. It all depends on when I feel hungry. I don’t have set times when I sit and eat a full meal.

I don’t eat meat or drink alcohol. I’ve always eaten like this and it suits my metabolism. If I lived alone I doubt I’d cook at all.

First breakfast: yoghurt, pastries, blueberry muffins, flapjack or anything else that is quick to eat and doesn't require preparation (I get up at 4am, so need something to make me feel more human before I go to work)

Second breakfast: omelette, cereal, yoghurt or a sandwich, plus pickled beetroot (I had a horrendous stomach inflammation a while ago, and the habit of eating pickled beetroot has stuck with me). This is usually around 9am, hence why it isn't called 'brunch'!

Lunch: soup and sandwiches, or fish/meat with vegetables and/or rice.

Dinner: usually fish/meat with vegetables, or sometimes rice.

I will snack on fruit and plain chocolate most days. I might get takeaway pizza once a month, but other than that, I eat at home, and usually stick to homemade things (e.g. soup, flapjacks, muffins, etc.). I drink mainly water and pineapple juice. I rarely have hot drinks, unless it's a miserably cold winter.

I have a manual job, which includes an alarming amount of walking around (usually 10-14 miles a day) and unintentional weight training, so I am fairly muscular and surprisingly strong for someone of my size. I struggled to keep weight on because of it initially, so I eat more protein than I did, and bigger meal portions.

If I'm not in work, I tend to graze more than eating full meals. Oh, and I have time to cook and bake, so I'm more likely to eat cake/puddings, or more adventurous meals.

First breakfast: yoghurt, pastries, blueberry muffins, flapjack or anything else that is quick to eat and doesn't require preparation (I get up at 4am, so need something to make me feel more human before I go to work)

Second breakfast: omelette, cereal, yoghurt or a sandwich, plus pickled beetroot (I had a horrendous stomach inflammation a while ago, and the habit of eating pickled beetroot has stuck with me). This is usually around 9am, hence why it isn't called 'brunch'!

Lunch: soup and sandwiches, or fish/meat with vegetables and/or rice.

Dinner: usually fish/meat with vegetables, or sometimes rice.

I will snack on fruit and plain chocolate most days. I might get takeaway pizza once a month, but other than that, I eat at home, and usually stick to homemade things (e.g. soup, flapjacks, muffins, etc.). I drink mainly water and pineapple juice. I rarely have hot drinks, unless it's a miserably cold winter.

I have a manual job, which includes an alarming amount of walking around (usually 10-14 miles a day) and unintentional weight training, so I am fairly muscular and surprisingly strong for someone of my size. I struggled to keep weight on because of it initially, so I eat more protein than I did, and bigger meal portions.

If I'm not in work, I tend to graze more than eating full meals. Oh, and I have time to cook and bake, so I'm more likely to eat cake/puddings, or more adventurous meals.