My diet was something I created with the guidance of a registered dietitian and a physician. I ate six to seven meals per day. Most meals were between 100-200 calories each. My strategy was to avoid hunger but still lose weight. It worked.
Most healthy meals for someone my size are between 500-600 calories.
Let’s do a few comparisons.
I ate two breakfasts. I call them “First Breakfast” and “Second Breakfast.” I am just that creative.
Combined, both breakfasts come to 275 total calories.
For comparison, the typical American omelette with hash browns has 536 calories. The typical bacon and eggs breakfast has 588 calories. See PopSugar’s blog.
I ate first breakfast around 7:00 a.m. and second breakfast between 9:00 and 10:00 a.m., depending on the timing of my morning break.
Between 11:00 a.m. and noon, I eat my Elevenses meal. It usually consists of carrots, chicken and low-carb bread.
I had lunch between 1:00 and 2:00 p.m. Sometimes lunch is only a fifteen calorie salad. Other times I include a baked potato and tuna.
Combined, Elevenses and lunch come to 332 calories.
For comparison, the typical American salad with fried chicken, bacon and creamy dressing comes to 800-1,000 calories.
Between 4:00 and 5:00 p.m., I had Tea. Tea pretty much mirrored Elevenses with the addition of nutritional supplements.
Between 6:00 and 7:00 p.m., I ate supper. Most nights supper was broccoli and tuna.
Combined, tea and supper come to 315-330 calories.
For comparison, a McDonald’s Quarter Pounder with cheese has 510 calories. That is without the fries.
At bedtime, I typically ate a slice of bread, tablespoon of peanut butter and a small banana.
That brings my total calorie count for the whole day to 1,190.
For comparison, a typical western “healthy” diet has 2,100-2,300 calories.
I say these things to share what worked for me. I have no cause to boast. But I do have cause to celebrate the results.
Blessed are you who are hungry now, for you shall be satisfied. – Luke 6:21 ESV