S/o 300 cal meals, , NEED HELP Meal Plan

amother

Sun, Oct 25 2020, 9:38 am

I saw somewhere and wanted to see if there is any truth to this.
An easy approximate way to calculate the amount of calories to eat to get to your goal weight is to take that goal weight and x10.
So if your goal weight is 130lbs you should eat 1300 calories.
Is this true.

I need help meal planning

amother

Sun, Oct 25 2020, 11:08 am

amother [ Pearl ] wrote:

no, I don't think this is true, it sounds too little.
there are websites that calculate, I think I used fitnessapal, also it takes your gender, lifestyle and height into account.

I’m female (of course)
5’0
52yrs old
Goal weight -130 I know this is slightly over a normal BMI , but I’m happy if I can get that low and maintain it for life.
Current weight 185 (Need to lose 55 lbs)
Live a very sedentary life style

It’s hard to exercise at this weight because of joint issues.

I need 2 complete knee replacements
I know it will be easier if I’m at a normal weight

I need a lot of help

My insurance doesn’t cover a nutrionist and I can’t afford to go

amother

Oak

Sun, Oct 25 2020, 2:57 pm

amother [ OP ] wrote:

Are you sure? Try BP Nutrition (they have locations in many boros/areas). The only insurance they don't take is Medicare.

amother

Sun, Oct 25 2020, 3:22 pm

amother [ Oak ] wrote:

Are you sure? Try BP Nutrition (they have locations in many boros/areas). The only insurance they don't take is Medicare.

Sorry I didn’t clarify I don’t live in the tri-state area and I don’t have Medicare/Medicaid

amother

Pearl

Sun, Oct 25 2020, 4:05 pm

would you want to do weight watchers? it's great cuz you can do it from anywhere and it gives ideas and recipes, plus there's a huge range of what you can eat...
also, I don't know about exercise in terms of you knees, but maybe if you doctor allows, a small brisk walk daily can do wonders. when I was very out of shape I started with walking, now I do dance a few times a week (I try) I really love it...but I started out with walking....

amother

Sun, Oct 25 2020, 8:37 pm

amother [ Pearl ] wrote:

I’ve tried weight watchers eating 0 points I gained weight

This is why I need an exact menu with exact amounts with minimal choices

It’s hard walk even 1 block
My knees don’t hold me up much
I walk like Frankenstein since I can’t bend my knees because of the pain
And then keeping them straight for so long gives me pain as well.
Also I don’t have much stability so I need both feet on the ground to hold me up
I’m about to get a walker but I’m trying to avoid that
I’m hoping if I can lose 15 lbs I can start walking more and be able to lose more.

I’ve exhausted my allotted PT for the year

I do some stretching in bed though. Exercise I learned in PT.

amother

Sun, Oct 25 2020, 8:51 pm

amother [ Violet ] wrote:

Download the noom app. First two weeks are free.

Can you tell me about the plan
Does it give clear cut menus

Someone told me to try keto because it decreases inflammation and will help me start moving.

amother

Seashell

Sun, Oct 25 2020, 9:44 pm

This is basically what I have eaten for the last 3 months and I have lost 20 pounds. I am strict about weighing and measuring my food. It is a lot of prep. It is based off of previous plans I've had from a nutritionist.

Breakfast
Coffee (with skim milk only)
4oz cottage cheese
8oz veggies (cucumber, tomato, scallions)
Sprinkle of everything but the bagel spice

Lunch
4oz protein (salmon, egg plus an egg white, can tuna with 1T mayo)
4oz whole grain (brown rice, quinoa, baked potato, chick peas, squash)
8oz roasted vegetables (I roast a huge batch every few days of roasted eggplant, zucchini, purple onion and peppers)
1oz cheese (either mozzarella shredded or feta)
2T sugar free marinara sauce

Snack
4oz fruit
100 calories of nuts

Dinner
4oz protein (fish, chicken, meat)
4oz carb (repeat of options above)
8oz vegetables (either 2 types cooked or 4oz cooked and 4oz salad with 1T dressing
At least 8cups water
No ingredients with flour or sugar

It is hard work but manageable. I'm not hungry, no cravings.

I am doing this within the context of Overeaters Anonymous. There are many phone and zoom meetings nowadays if you are interested in checking it out.