13 May 2010
The gorgeous Punita (seriously, people, have you seen this girl??) asked me if I’d upgrade her diet to help her lose the few pounds she’s gained recently. Punita is a vegetarian and does a combo of cardio and strength training 5-6 days a week.
Let’s get down to her eats:
Kashi honey/flax seed cereal, OR Oatmeal Squares cereal (about 3/4 cup) with skim milk (about 1/2 cup)
+ a daily multivitamin & fish oil supplement
Punita’s breakfast is pretty high in sugar/carbs and low in protein/fat/calories. If she wants to stick with cereal, I’d recommend eating a smaller portion served on top of plain full-fat Greek yogurt (or regular, if she doesn’t like Greek). Breakfast should be no less than 300 cals. I like that she’s taking the fish oil supplement!
1 packet instant (Quaker) oatmeal made in water with 2-3 strawberries
OR 1 medium sized blueberry muffin
This snack is entirely carbs — without much fiber! That isn’t going to do much for Punita’s hunger. Again, I’d recommend something with a bit more protein, fiber, and fat. What about fresh blueberries with an ounce of cheese? Or even a LARABAR? My favorite snack is a hard-boiled egg with veggie crudites or fresh berries.
Noodles (about 1/2 packet of water boil noodles) with Vegetables (about 1 cup frozen mixed veggies, + 1 tsp butter) and Mexican shredded cheese (1/4 cup blended cheeses)
OR Whole grain bread (2 slices) with fresh cut mozarella and 2/3 sliced tomato with pinch of salt & pepper
I like that these lunches include veggies, but they seem sort of meager. To bulk up the sandwich or the stir-fry, Punita could add something like BBQ tofu or tempeh — or even a scrambled/fried egg (surprisingly delicious on a sandwich!).
1 Medium Banana & 18 oz iced/blended coffee (~180 cals) + whipped cream (60-80 cals worth)
OR Apple with PB (about a TSB)
Instead of sugary whipped cream, Punita should try regular, sugar-free cream! It will be more filling and keep Punita’s sugar cravings at bay.
Burrito with Black Beans (1/2 cup canned) and fresh homemade Salsa (1/4 cup), Lettuce (1 cup shredded), Cheese (1/4 cup shredded) wrapped up in a tomato basil Tortilla
OR whole grain spaghetti/pasta, Pasta sauce, fresh Mozarella, and fresh Green pepper (1/2 bell pepper)
These dinners aren’t too bad, but they’re seriously lacking filling protein! Beans are great, but they have more carbs than they do protein, so they can’t be your only source. This is another place where adding tofu, tempeh, or egg and subtracting some of the carbs would be a good idea for slimming down.
Handful of almonds before bed
A decent bedtime snack! Punita could also try mixing up her nuts — I also like macademia nuts, walnuts, and cashews (I won’t keep going, lest I sound like a certain character from Best in Show).
As for her workouts, Punita says: “I used to strength-train 5 times a week but I recently started spending a little less time on weights and at least 30 minutes on cardio each time I work out so I can cut my fat and weight a bit.”
I don’t think Punita needs to cut back on her strength! If her cardio is intense enough (and I recommend high-intensity interval training), she can get away with 20 minutes 3-4 times per week. No need to spend 30 minutes every day plugging away on the elliptical. Strength training with heavy weights is going to help Punita shave off those last few pounds while keeping her toned and tight!
Punita’s total calories look good (I estimated around 1,400-1,500, which is a good target range for her height and weight), but making these small changes will help her feel fuller and satisfied. Even though Punita is already glowing, she’ll glow just a bit more by tweaking her diet a little bit!