My Daily Caloric Intake Plan

Now that I’ve reached my goal weight, how has my daily routine and daily intake changed from early transition?

Not much, it turns out. Well, on most weekdays not much. I still aim to keep my calories around 1300-1400 each day. This is below what my Base Metabolic Rate (BMR) is for my age and weight (around 1625, if you’re curious) but I’ll tell you why: I know that there are times, particularly on the weekends, when my food environment gets more challenging. Instead of putting myself in a situation where I have to “work off” damage I’ve done over the weekend, I prefer to plan ahead by deficiting most of the week so that when I need to have some flexibility in my eating, I can. Also, this means that at the end of the day if I feel like having a glass of wine, I can.

The easiest way for me to accomplish this is to eat the same thing (or very similar things) every day. I have no problem with establishing a routine and sticking to it, boredom is less important to me than the certainty of knowing where I stand calorie-wise throughout the day. Most weekdays look like this:

  • Breakfast 9am: Oatmeal with a little honey, ~200 calories
  • Snack 11am: bar or shake, ~160 calories
  • Lunch 1pm: Salad with a little lean protein and lots of veggies, ~200
  • Snack 3pm: piece of fruit and 8 oz of non-fat milk, ~160
  • Dinner 6pm: 4-6 oz lean protein, lots of steamed/baked/raw veggies, ~350
  • Snack 8pm: piece of fruit, and/or some yogurt or homemade chocolate pudding with splenda, ~160

That comes in around 1250, give or take a few. I can vary things a little either direction and not do any real damage during the week. I can add in a glass of wine or even a cocktail with dinner if I want without too much trouble, either.

On the weekends I can be a little more relaxed and flexible, and since my weeks are very structured and I’m running a deficit I don’t do too much damage with the occasional indulgence.

This is working for me right now.

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6 Responses to “My Daily Caloric Intake Plan”

  1. disappearingwoman Says:

    That’s wonderful. I’m steadily losing each week, and my number one goal is keeping this darn weight off. You have so much great info on your blog!

  2. Dr.Aimz Says:

    Hey, you know that checklist you have with the 1 fruit, two dairy, etc…Can you post that?

  3. Dr. Aimz Says:

    No the paper you actually check off. One fruit [ ] one veg [ ] like that.

  4. Dr. Aimz Says:

    Er, my bad! Heh.

  5. Wishful Thinking Is Not A Valid Weight Management Tool | Keeping Off 200 Pounds Says:

    […] home). So that’s 50-60 minutes of walking right off the bat. Food plan for today is the usual workday routine (although I no longer do bars or shakes, I replace those with a serving of fruit […]


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