It’s Time.

The training wheels came off today.  I’m officially no longer on meal replacements.  My dietitian has been telling me for a while now that I’m ready, but, as usual, I didn’t believe in myself.  After my second week of large weight losses, my metabolism told us all, through the scale, that it really is time.  Let’s do this.  My journey takes another turn.

Photo by Scott Wills

So, now it’s on to burgers and fries, snow cones, and all-you-can-eat Chinese buffets.

Actually, now it’s on to applying everything I’ve learned about nutrition, planning, shopping, cooking, portioning, and eating, but on a much larger scale.  It’s life-size meal planning, and it’s very exciting.

It’s not magic; it’s nutrition.  To begin with, we used the unpronounceable formula to calculate that to lose 2 pounds per week, I should be consuming a smidge over 2300 calories per day while working out at levels I’m comfortable with.  My dietitian broke that down into the recommended proportion of protein, fat, and carbohydrates for me, yielding a daily plan of 9 proteins, 3 milk exchanges, 7 fats, 5 fruits, 11 starches, and 5 vegetables.  When I got home, I started planning.

Meal Breakdown

This table breaks down my food into three meals and three snacks.  For lunch, for instance, I’ll be having 2 starch exchanges, a fruit exchange, a vegetable exchange, three protein exchanges, and a fat exchange.  That’s going to be two slices of bread, some lettuce and tomato, turkey lunch meat, low-fat cheese, some miracle whip, and a small banana.  See how it works?


So, for each meal and snack, I filled out the template with foods that sounded tasty from the exchange list.  Then, I made up my grocery list, went shopping, and came home with enough food to feed an army.  I’ll be posting reflections on my first day on 100% conventional food, meal-by-meal.

To the kitchen!

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4 thoughts on “It’s Time.

  1. How exciting! Congratulations 🙂

  2. […] 1/2 and 2 pounds per week at my level of exercise.  In retrospect, we aimed too high.  I wrote a series of posts detailing my meals that day including breakfast, morning snack, lunch, afternoon snack, dinner, and […]

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