I was told by my Doctor for a normal person working out 3-5 days a week for 45 min. - 1 hour, 1200 calories is sufficient. Yep, we have to workout. That's our normal. This is to insure we don't gain inches, keep toned and develop endurance. As keeping up with the kids, hiking, climbing the 200 Step Lighthouse, gardening and running around all day etc.
Ask your Doctor because depending on how much you exercise and what kind of exercise routine you are doing it might be different for you.
For the 1200 Calories a day, I try and split those calories into 4 - 5 meals a day.
Drink liquids- Water, Water with Lemon, Hot or cold Tea at least 1/2 before and 1/2 after each meal.
Using My Fitness Pal App is easy to figure out how many calories and what we can eat for the day.
I try to input my meal the night before. That helps me stay on track and if I have to change it up then I know how many calories I have left if changing.
Each meal is about as big as your palm or, 1 cup of food, or 4 oz. at each meal.
Breakfast, Lunch, Snack, Dinner and Snack
Breakfast, Snack, Lunch, Snack and Dinner. (if you eat dinner later in the evening then no snack afterwards) Should not eat 2-3 hours before you go to bed.
For my main meals I try to have up to 300 calories.
My breakfast is not always a breakfast meal as Eggs etc. it can be a chicken salad. Just as long as you get in your Protein at least 80 grams a day and stay within 1200 calories your fine. and if you are hungry in between drink lots of water. if that doesn't fix it then eat a salad. You just don't want to eat too much at one time and over stuff yourself.
Below are some ideas. These are what I usually eat.
Please read: PAGES: right side of main page, 1st listed on top of the menu lists PAGES. My Bariatric Friendly Recipe list.Click on it and you will have a list of all Bariatric Friendly meals that I eat.
Snacks being about 100 - 150 calories. Depending on your main meal Calories.
Yogurt, Protein bar, Hard boiled Egg salads,
1/2 Apple and 1/2 ounce cheese, or TBS Almond Butter
2 pieces of cold cuts (Virginia Ham and 1 ounce cheese roll up) with 1/4 piece of fruit,
Protein bar 200 calories (if I'm going to workout and not eat dinner much until later),
|Cucumber and Hard boiled Egg with honey mustard|
|1 Hard boiled Egg Sliced into 3 -|
Laughing Cow Cheese 1 wedge divided into 3,
Smear on 3 Brenton Crackers
Hard boiled Egg slices, Honey Mustard on top.
Hard boiled egg salad
|2 Hard Boiled Egg Salad,|
1 tsp Mayo 1/4 tsp honey mustard
|Hard Boiled Egg with Salad Balsamic Vinegar|
|Hard boiled Egg, cucumbers, roasted peppers, 1/4 sliced apple, lettuce, 2 baby carrots Balsamic Vinegar|
|Ezekiel Toast with 1 TBS Almond Butter, 1/4 banana slices|
|Ezekiel Toast with 1 Tbs Cream Cheese, 1 Tsp jam|
|Ezekiel Toast with 1 Sunny side Egg, 1 oz cheese|
|Cold cuts Roll ups - Virginia Ham, Mortadella, roll up with only 1 oz cheese.|
|2 Slices Roastbeef with side salad|
|Hard Boiled Egg smeared with honey mustard. Stringbeans, 1/2 Feta cheese|
|Stuffed Portabella Mushrooms Pizza Caps. Recipe on this site.|
|Home made Chili: Recipe on this site|
|Cauliflour Arncini (riceball) on this site|
|Italian wedding soup recipe on this site|
|Cucuzza Soup. Recipe on this site|
|Homemade: Chicken Burger with String Beans and feta cheese|
|Homemade Chicken burger with salad|
|Homemade Chicken Burger. Recipe on this site.|
|Grilled Chicken Salad|
|Chicken Tender Salad|
|Grilled Chicken and Zucchini Soup recipes on this site|
Omeletes - Endless mixtures.
1 Egg Omelet - veggies
can add 1/2 oz feta cheese ,Munster or Provoloni
|Asparagus, onion, cheese egg Omelet|
|Ham, mushroom, onions, feta, Omelet|
Cook Veggies as stated above.