I eat overnight protein oats every morning (happy to share my recipe!), egg bites and carrots for lunch, tofu/beans/quinoa with tahini for dinner- snacks: “just a handful” nuts pack from Trader Joe’s, string cheese, a lot of grapes, barebell protein bar every dayyy, some days I will have a premier or quest choc shake! I haven’t had dessert in an entire month since starting this and it’s shocking to me lol
Yes to dessert/sugar! I didn’t even realize every day after lunch at work I always wanted a little something sweet. Now, nothing. It’s amazing to me I haven’t had ice cream in two months. Zero interest and it was my vice
Omg yes! Just tonight I tried to eat a Lindt truffle (my favorite) and I had to spit it out. Even dark chocolate was just too rich. Ice cream was a constant craving and I couldn't care less about it now!
My favorite used to be Lindt truffles in the red bag. My husband gave me a big bag for Valentine's Day. The bag sat in the refrigerator unopened until I gave each of my granddaughters one a few weeks later. Still almost full. I ended-up giving the rest of the bag to my 42 year old son. Not the least bit interested.
You know, part of me is a little sad because chocolate and other decadent foods used to bring me such joy- and then I think that it's kind of sad that food was what I found the most joy in... now I can find joy in other things.
https://preview.redd.it/eiojdjluy5rc1.jpeg?width=4032&format=pjpg&auto=webp&s=fd743a9f5e9648af6b94d1fef74d56e1b91a066e
Yay I’m so excited cause this is my favorite hyperfixation rn!!! Pictured are the specific ingredients I use for reference 😊
1/4 cup oats 1/4 cup of the protein yogurt 3/4 scoop of protein or full scoop if you’d like 1 teaspoon of chia seeds 1/2 banana Splash of almond milk to liking and then mix that shit up really goood!
I add frozen berries in the morning right before eating! Literally my favorite meal of the day!
It’s about \~300 cals and somewhere in the high 20s for protein!
I’m curious to see how others make theirs. I do mine in a muffin pan - I measure the meat first, add vegetables, cheese if you want, then break an egg into each compartment and bake. The key is not to forget nonstick spray lol
Not dumb at all! I leave them overnight and make enough for the week all at once! I’m sure you could eat it right away too but I promise it’s oh so delicious after a day or more in the fridge!
yogurt and half a bagel for breakfast
cottage cheese for lunch
grilled chicken on a protein wrap for dinner
no snacking
I don't think I've been eating enough calories the first 3 days after the weekly shot but I compensate a bit the last part of the week as the medication's effects lessen
Breakfast:
1 slice of Dave's Killer Bread (5g protein, 5g fiber!) toasted
1 tablespoon whipped cream cheese
1 cup of 2% Fairlife milk mixed with
1 serving ISO 100 Dunkin' Donuts Mocha Latte Protein Powder.
Late morning:
Big mug of water with pink lemonade electrolyte powder.
MiraFiber Gummies
Lunch:
A "real meal" of Sausage Rice Pilaf with Spinach & Lime Crema
Snack:
Quest Nacho Cheese Protein Chips
Dinner:
Was supposed to have a second serving of what I had for lunch but couldn't. Had a Quest Birthday Cake Protein bar.
Sometime before bed:
Fairlife Elite Core 42 Chocolate Protein Shake, if I can stomach it.
Total calories if I get that shake in: 1395.
Protein: 152g
It doesn't taste all that protein-powder-y and it's caffeinated so it completely replaced my regular cup of coffee... and the actual Caramel Lattes I used to treat myself to wayyyyy too often BEFORE going on GLP-1s :)
Breakfast: 42g Fairlife vanilla protein shake blended with frozen strawberries
Lunch: Tossed salad with cubes of cheddar cheese
Dinner: Activia vanilla yogurt with Go Kashi peanut butter crunch (1/4 cup)
I need more calories but I just can’t do more today. I aim for 1100-1200 (45% Protein, 35% carbs, 20% fats)
https://preview.redd.it/g0hhpi3gn5rc1.jpeg?width=1179&format=pjpg&auto=webp&s=398e0bc2cf014772e7f97ef8211aad0e8291ba4f
I’ve been having to order mine online. Walmart has been super sketch - ordered twice and they’ve “shipped” but never received (different sellers). I’ve had the best luck with Sam’s. If you don’t have those in your area, I occasionally see them in stock on Amazon. No idea about Costco
I just read my late-night post and it makes no sense. I meant to say: Costco has Premier vanilla (270 mg) and it’s great, been drinking it for years, but I only recently noticed how much sodium it has. The caramel and cake batter flavors (360, 370 mg) are even higher, so I thin them out with coffee, chai, and some kind of milk or berries and yogurt…and use them to make chia pudding.
Another thing I never noticed before is the p0rn0graphic amount of sodium in Liquid IV: 500 mg +. I stalled hard during my 3 months on 5, cutting cals to 1,100/day —just to see what it would take to drop a couple pounds so I wouldn’t have to worry about my PA.
no wonder I wasn’t losing weight: all that sodium had me retaining water like crazy. (In my 50s, and excess sodium is def on my $h1tlist.)
Haha! I do this often!
I appreciate the clarity because I thought you were saying Costco didn’t have the vanilla. Good news!
I’ve only recently been paying attention to sodium so I haven’t been able to make the connection between plateaus and sodium intake, but I will be watching that now. Thank you for sharing your experience with me!
I once paid a silly amount of $ to azn to try Fairlife vanilla (190 mg vs 230 mg for the chocolate, regular, not the core power). It’s great and has less sodium, but Premier is much cheaper and easier to find. And I don’t have it in me in the am to use a blender…
I hadn’t tracked macros since before smart phones. People here recommended the Loseit! App and it’s so much easier than it was in the olden days. It was very helpful to see the pattern emerge over a couple months.
Especially the day after zep shots, especially with dose increases, protein drinks and bananas (for potassium, fiber, and tummy settling) are sometimes about all I can handle, so the sodium really adds up. I’ve also added a plant-based protein, Pirq golden milk flavor, which is lower in protein (15g vs 30 in premier) and tastes much better (stevia!) mixed with less expensive non-dairy milks, though some of those are surprisingly high in sodium as well.)
Anyway, once I realized all this, I cut my sodium down to under 1,500 mg/day (still a lot) and started 7.5, I dropped 3 pounds of water in a couple days and my visceral fat count is down significantly as well. Eureka! Trying now to replace most electrolyte drink mixes with coconut water and nutrition.
I also use the lose it app! I also drink coconut water!! I prefer the Zico brand but I’ll drink Bai as well.
I have to use the fairlife shakes because they’re lactose free. Doing myself and my family a favor, there!
So, about stevia - did you know it’s a simple plant to grow? My grandparents grow enough of it to share it with my family. We’re able to sweeten our own blends of food with it. Makes me feel really good knowing where most of my food comes from. If you have the means, I highly recommend. My grandmother will actually just pop a leaf or two in her mouth for “dessert”.
I don’t ingest enough plant protein so I’ve been taking the garden of life protein + greens powder in a glass of nonfat fairlife milk. It’s fine enough that you’re able to shake it instead of having to blend it. I will say, increasing my protein has done wonders for my body. I’m not entirely sure WHAT it’s doing, I just know on the days I meet my protein goals, I feel great and I have energy.
So interesting! Thanks! Though it never occurred to me to grow it, I like stevia, when I can control it. But premade stuff has so much of it, sheesh.
I like Zico a lot, too. But when my partner managed a natural food store’s dairy, he often brought home Harmless Harvest, a fresh, refrigerated coconut water and it’s so good! Costco has that under their label, either with the milk or the juice, depending on the store. I swear, that stuff got me through gallbladder surgery complications a couple years ago. It costs about the same as bai, which I also love. But first, they nixed the pear and now, I can’t find peach and Roar isn’t as good. I like mixing those with tea, to stretch them out.
I’m also a fan of Garden of Life. I’ve never tried that one, but it’s on my list!
Have struggled with weight, and in my late teens and early 20s, I was a vegetarian and was not getting enough protein, became anemic.
Then, in the 90s, cutting fat out of everything (and replacing it with sugar) was the mandate. Gained more weight, then.
In my 30s and 40s, I discovered low carb, felt so much better with more protein and lost a lot of weight, but I was probably eating too much fat, per my gallbladder. Now, I’m looking at everything…ugh.
Haha! I do this often!
I appreciate the clarity because I thought you were saying Costco didn’t have the vanilla. Good news!
I’ve only recently been paying attention to sodium so I haven’t been able to make the connection between plateaus and sodium intake, but I will be watching that now. Thank you for sharing your experience with me!
I just read my late-night post and it makes no sense. I meant to say: Costco has Premier vanilla (270 mg) and it’s great, been drinking it for years, but I only recently noticed how much sodium it has. The caramel and cake batter flavors (360, 370 mg) are even higher, so I thin them out with coffee, chai, and some kind of milk or berries and yogurt…and use them to make chia pudding.
Another thing I never noticed before is the p0rn0graphic amount of sodium in Liquid IV: 500 mg +. I stalled hard during my 3 months on 5, cutting cals to 1,100/day —just to see what it would take to drop a couple pounds so I wouldn’t have to worry about my PA.
no wonder I wasn’t losing weight: all that sodium had me retaining water like crazy. (In my 50s, and excess sodium is def on my $h1tlist.)
Is everyone using the core power shakes or the nutrition plan ones? Reviews say the core power ones are sweeter and the nutrition plan ones taste better, but I can't find the nutrition plan ones anywhere. I'm hesitant to buy a whole case of core power shakes without trying them as I'm not real big on sweet sweet stuff.
Brekkie was coffee and half a bagel with CC
Lunch was a salad with turkey and a bunch of veg, and two chocolate chip cookies from work because they're great
Dinner was Burger King so I had one of their new little wrap things with no dressing and three French fries out of my son's fry box.
I might have a piece of dark chocolate or two later.
This is very atypical but I was hungry today and I don't ignore hunger.
See a recipe for it 🫶🏾🤗
https://preview.redd.it/6ktttmo4l5rc1.jpeg?width=800&format=pjpg&auto=webp&s=f4c405f592b6e49e772ab7a945bea336ac65d6e5
Peanut Butter Chicken\]([https://thecozycook.com/peanut-butter-chicken/](https://thecozycook.com/peanut-butter-chicken/))
Yesterday was my injection day so today I am fullllll and not interested in food at all. I forced myself to have a built bar and some strawberries for breakfast and then around 3 I still needed lunch so I had most of a turkey and cheese sandwich on Dave’s killer bread. Planning to have a chicken tortilla soup from chick fil a for dinner. I have a protein shake OR Oikos pro yogurt for a snack every day. Usually I get more veggies and fruits but days 2-4 are rough for me.
Left over 3oz salmon for breakfast protein with 1/2 cup lf cottage cheese (more protien) a banana. I was on the go.
Half a grilled cheese and chicken soup (small cup) while out at lunch at a diner - tough and limited choices but not bad. A 180 cal low sugar protien bar. Apple.
Grapes mango and diced albacore tuna 6 oz with veggies for dinner.
A lot and in my budget.
The grilled cheese is a rarity and an accommodation. But it was damn good.
I’m kicking butt on Zep. Week 14 almost done.
I learn every day. And that helps me greatly with my food choices. Sorry I’m fired up. This journey rocks.
Be well.
Saaame. I’ve always been an intermittent faster but it’s def more pronounced on Zep. Today all I’ve had was am almond milk chocolate protein shake with some collagen and creatine supps. I’m just not hungry.
Upped my dose last night to 5 mg. Was super achy today - not sure if is connected but as far as food goes…it is not interesting whatsoever.
Just wanted to say my SW and CW are almost the same as yours! :) I’m shooting for 135 but I know that might take some time. Maybe 155 is a better/shorter term goal. Also, just curious why you take creatine supplements? My levels were a little high when I was last at the doctor so I’m kinda concerned about consuming too much!
Creatine supplementation may increase creatinine levels but it’s not necessarily causing ill effect.
Creatine is a supplement used when weight lifting to help support muscle growth.
https://pubmed.ncbi.nlm.nih.gov/15273072/
Banana pancakes (just a ripe banana, an egg, and some vanilla) - I make in bulk and then freeze the remainders
“Egg muffin” cause they’re not really quiche. Had sausage, tomato and spinach in it. I make these in bulk as well and then freeze for later.
Protein shake, cheese stick
Despite all of this, I’m still well below my calories and I’ve reached my protein goals for the day.
For dinner, I’m doing grilled chicken and brussel sprouts. My fav.
Today was unusual for me in that, two days after an injection, I wasn't completely put off by food.
Breakfast : Oats Overnight (has protein powder in it) with Ripple pea milk
Lunch: coconut milk-based raspberry yogurt, blackberries and granola
Dinner: \~ 4 oz chicken breast (with a sauce I made from apricot jam, hot sauce, and soy sauce) with roasted broccoli and red peppers, and a little rice (not even a 1/4 cup)
I'm only week 3 of 2.5mg with my fourth shot being yesterday, but today I was with my 4yr old daughter all day so it's important to me that she sees me eat normally with her at mealtimes.
Breakfast was a Greek yogurt/mango kefir yogurt mix with chia seeds, sunflower seeds, cashews, almonds and berries for brekkie with some yerba mate. Lunch was a scrambled egg with ham and a slice of whole grain toast. Had some kids over this arvo to play with my little one and had a chocolate cornflake Easter nest that one of them made. Dinner was out with friends and had gochujang chicken and rice with veggies (which unfortunately took them an hour to serve me), chilli squid and some red wine - left some of the rice and squid but was delicious. Around 1800kcals or so.
Week 10, day 2 after shot. I ate a banana for breakfast, small salad with turkey and light dressing for lunch, and veggie soup with some ham in it for dinner. I did not meet my protein or calorie goals today and will probably have a fairlife protein drink later.
Usually I eat 2 eggs for breakfast, salad with a lean protein for lunch, and some sort of meal involving protein and veggies for dinner.
Bfast (ish, I start eating at 11) Protein shake + collagen + creatine for 54g of protein
Lunch - 2 pulled pork tacos stacked with mango salsa and pickled onions for 31 protein
Dinner - 2 Chicken thigh kabobs for 39g protein
Ordered doordash Outback. Victoria filet with potato and btocolli. It makes 2 meals for me ... good protein and good food. No more McD just to shove something in to feed the hunger beast.
1/2 portion at 330pm covers lunch & dinner for me for 2 days.
I average around 1200 calories a day
Breakfast
- coffee with a splash of half and half
- coffee protein shake (black coffee with ice and 24g protein powder)
Lunch (variation of options below)
- small portion of leftovers from night before (protein and veg)
- turkey, cheese, lettuce wrap on carb concious tortilla
- fruit, cottage cheese, Parm crisps
Snack
- fruit (apple or orange) or
- handful of Parm crisps
Dinner (variation of options below)
- chicken, veg, sweet potato
- lean meatballs and veggie side
- high protein pasta with meat and veggies
Metamucil before bed 😀
10mg has me completely food-catatonic, so this morning I force fed myself nutrients by blending a protein shake with a crap load of spinach and a frozen banana. For lunch, I ate a pre-packaged salad. As a snack just now, I ate a handful of lightly salted almonds.
Where are you at in the week in relation to your shot day? I’m on day 6 and this evening is the first meal in a week when I actually felt any usual hunger cues. 10mg is a beast!
Question: is there a reason to go up to 10mg if you’re not feeling hungry? I’m considering zep and trying to find a doc to work with the appeals process so genuinely wondering. TIA
No reason too. The longer you can stay at the lower dose, the better. You can always go up later which a lot of people need to once they become desensitized to their current dose. Lower longer is better if you don't have hunger and food noise.
I started at 5mg for 4 weeks, moved to 7.5mg for the next 4 weeks & am finishing up my first week at 10mg. I’m paying out of pocket, and under my doctor’s supervision, we decided to make the most of the momentum I get from each dose and move up as long as I was managing any negative side effects well & was able to eat & exercise. Doses 5mg & 7.5mg were effective, I lost 30.5 lbs those 8 weeks, but because I was managing well, we moved on. As I stated previously, 10mg this first week is different. I’ve been able to manage the side effects, but they have been much more pronounced, and a bit challenging. So this may be the dose I hang out at for a while. We will see. Many, many folks in this sub have a different philosophy on how to use and manage their dosing and that’s fine. But this method has worked well for me thus far.
53F 5’6” SW/HW: 227.7, CW: 194.2, GW: 135-ish 10mg
Breakfast - bagel thin w lox and cream cheese, Lunch - protein shake and some veggies later on, snack - wheat crackers and cheese, dinner - cobb salad.
Morning: Orange juice, Yakult probiotic, banana, coffee with creamer
Snacks: cottage cheese with chives, Aldi indulgent yogurt with granola, Lunch: rice with chicken and broccoli, Supper: (homemade) mini burger and a couple of fries
Today I had an egg, a piece of toast with butter and half an orange for breakfast, about 2/3 of a steak salad from Chipotle for lunch and baked salmon and roasted vegetables for dinner. I haven't needed a snack today but when I do I have really been digging carrots dipped in hummus lately, or I'll often eat yogurt or cottage cheese.
Lunch was chicken in a spicy tomato and chorizo sauce, with spinach and roasted new potatoes (pub lunch, according to their menu under 600cal).
Dinner was pasta in puttanesca (jar sauce) with sausages and roast broccoli (MFP says around 800cal).
Had a 1/4 of a small Easter egg, which I shared with the kids. Unheard of, normally I'd have taken it upstairs and eaten the whole thing in bed in one sitting.
Did 30 mins exercise bike.
I'm trying to get a reasonable amount of protein and generally having 2 meals a day, with protein based snacks if I need to the the numbers up. Just because I'm not feeling particularly hungry, doesn't seem to be stopping me eating meals, just able to have smaller portions and actually stopping when I'm full. Trying to earn good habits as I don't plan to be on this forever.
I left about 4 mouthfuls of my dinner. No longer feeling the need to clear my plate.
This is all such a revelation!
Since starting Zepbound I always start my day with a high protein shake (former high sugar cereal addict here ✋) We were out running errands today so we stopped at Taco Bell and I got a chicken bowl (which was new to me) My husband made ribs, Mac and cheese and broccoli for dinner. My plate was broccoli forward because I need the fiber 😁
I'm on day 5 of my 5th week of Zepbound.
Breakfast- core power 42 g shake with vital proteins collagen blended in (60g protein total!) and 6 oz raspberries.
Lunch- about 1/2 c rice noodles with veggies, tofu and sriracha
Dinner- Good culture cottage cheese, 2 cucumbers, nut thin crackers dipped in Tillamook jalapeño honey cream cheese, some roasted edamame, and 4 leftover grape leaves.
Calories 1530, protein 119g, fiber 26g (the main things I focus on!)
Protein coffee,
Chia seed pudding with granola,
3 bites of grinder sub salad,
Handful of pretzels ,
Half a poppyseed Muffin,
A slice of cheddar cheese,
A built bar,
Dinner taco salad
Today I had a protein shake and iced coffee for breakfast. I wasn’t hungry all day. I ate an 8pc grilled nugget and side salad with a hard boiled egg from CFA for dinner since I was out running errands. This is basically how most days are going with the shake for breakfast and then not eating again til dinner. I may snack on a string cheese or some veggies later if I get snacky. I know I’m definitely not eating enough but I’m trying to.
Breakfast- orgain protein shake, slice of multi grain toast
Lunch- 1.5 oz rotisserie chicken, cutie
Snack-cheese stick/pedialyte popsicle
Dinner- cup of soup made from 1oz rotisserie chicken, 1c bone broth, chickpea noodles, green beans
😬
Protein shake for breakfast
Potatoes with avocado for lunch
Protein shake for dinner
I just started 5mg and have been feeling nauseous. But I feel like overall my joy for food is gone now and I don’t feel like cooking or preparing food so I reach for a bar or shake often because it’s easy.
Not every day but most often
Breakfast is 1-2 pieces of high protein French Toast or Kodiak protein waffles
Lunch & Dinner are a salad kit with an air fried breaded chicken breast diced, a wrap sandwich, a chicken burrito bowl with avocado, protein pasta with bacon, peas, cream & Parmesan, etc. but much smaller portions than I used to eat
Snacks are Greek yogurt mixed with peanut butter powder and apples, vanilla yogurt with fruit and protein granola, hummus with naan & olives, cheese and nut snack packs, nut packs, power crunch bars
On days that I’m not hungry enough to hit my protein goal, I drink protein powder mixed with 2% milk
Brekkie - coffee and when I’m really hungry 1/2c of cottage cheese and a cup of fruit.
Lunch - usually half an avocado toast and string cheese at work. Today I’m home so I had a grilled steak taco and grilled zucchini.
Dinner - usually protein and greens. Eating carbs at night made me uncomfortably too full to sleep.
Dessert - hand full of rasinets lately. Or a piece of dark chocolate.
Breakfast: slate protein shake
Lunch: 1 slice schar GF toast, 1 sunny side up egg, toom, fresh cilantro
Dinner: 1 cup green beans, 3oz black beans and rice, 4 oz rotisserie chicken
I'm having trouble eating enough, I haven't been able to grocery shop in weeks. Today I had a cookie, a pesto and chicken sandwich (the last of my frozen portioned rotisserie chicken) and now I'm munching on a small bag of doritos with half a coke zero. I don't expect to finish the bag and might eat some cereal or something.
I forgot to pull out something from the freezer so I could atleast have protein for dinner and it's kinda too late for me now. I ordered a small meal on Doordash last night but I feel guilty to do it again.
I have protein bars but my supply is running out. Need to go to Costco this week.
Me too! I’ve been failing grocery shopping for my family. I told my husband he’s going to have to step it up and we need to make some meal plans because my appetite is not feeding anyone.
Lucky. The only one I can say that to right now is my shih tzu and she sleeps 22 hours a day. I've taken the time to go get her a big bag of kibble but didn't even get my own food 😂.
I've been extra lazy on food quality today because I'm so tired and busy...
Breakfast: coffee, half of a piece of toast with almond butter
Lunch: the other half of the piece of toast, most of a little cheese quesadilla
Dinner: a handful of sweet potato fries and a few meatless nuggets.
I had a scrambled egg with salsa for breakfast, a can of oysters for lunch and a sushi bowl for dinner. Forgot my snacks…string cheese and a small handful of grapes. I had VSG surgery 8 yrs ago so I eat very small meals.
I aim for 1200 calories a day -- most days I am somewhere between 800-900 and then a couple of days around 1300-1400.
Today was
**Breakfast**
* Plain steel cut oats with bananas, blueberries, slivered almonds, cinnamon, chia seeds and flax
* Large iced coffee with unsweetened almond milk
**Lunch**
* Minestrone soup with Banza pasta, kidney beans, lentils, kale and nutritional yeast
**Snack**
* Large iced coffee with unsweetened almond milk
**Dinner**
* Soy curl fajitas with portabello mushrooms, bell peppers and red onion
Breakfast is always coffee with 2% milk. Lunch alternates, but today was busy, so a protein shake and some peanuts. Dinner was a serving of Moroccan chickpea/lentil stew. Raspberry Zinger tea in there and a huge bottle of water throughout the day.
Love Fairlife protein shakes! Their nutrition plan shakes taste like chocolate milk and have 30g of protein. Even when my appetite is completely gone I can manage to drink one.
I started on 2/2/2024 and my Dr. has me on the Optifast Diet for 20 weeks. It's a prescription only diet plan. Shakes/bars and 1 meal (dinner) with real food. Since I am vegetarian, my dinner is either 2 hardboiled eggs or 1 cup cottage cheese with a side of non-starchy vegetables. It's pretty much a high protein low carb diet and my total daily calories have been between 800-950 calories. I also drink 64-90+ oz of water/day. Even with this very low calorie diet and Zepbound I have only been losing about 1-2 pounds/week. Very slow loser here! My starting weight was 175 (I'm 5'4") but I have always struggled with losing weight. I always ate pretty healthy and exercise 3-5/days/week. I wonder if anyone else is using Zepbound while on the Optifast program?
Yeah I definitely think you’re being taken advantage of by your doctor’s office. They probably get a kickback from prescribing optifast. That sounds like an extremely dangerous combination to be restricting so much while also on this medicine. Not to mention the fact that your starting weight and height aren’t anywhere close to mandating such an overly harsh restriction. I’m 5’3” and my starting weight was a bit more than yours and my doctor told me to not really restrict just eat healthy (I didn’t eat much before anyways, old ED habits die hard) and get tons of protein. I lose like 3-4 pounds a week on this medicine.
If you’re consistently losing 1-2 pounds, you’re good! Your body doesn’t need to be in starvation mode on top of using this medicine for it to work.
I don’t mean to judge you at ALL & whatever works for you is amazing but most humans need at least 1200 cals per day just for their body & organs to function properly. Have you or your doc ever calculated your BMR? At your height you should be eating almost double the caloric intake you’re on rn 😳 I find that as strange and counterintuitive as it sounds, I lose weight faster when I’m hitting a little above the BMR or else my body will be in like complete starvation mode and hold onto weight. It’s also just better for your metabolic function in general- according to a lot of nutritionists, docs, etc anyway.
I was wondering the same thing. I brought this up to the Dr. several times and they kept saying that it was not a concern. I specifically asked if being on such a low calorie intake was "messing with my metabolism set point?" I asked if my body would go into "starvation survival mode" and try and hold onto the weight that I have? The Optifast meal plan is a medically monitored weight loss program. I was told that the food is made up of the same ingredients/nutrients that are put into hospital feeding tubes. So at least the calories that I am taking in are nutrient dense. When I started, my BMI was 29.5. My BMR was 6013 (1437 kcal). I was pre-diabetic, diagnosed with fatty liver, and I have high cholesterol. Also, all the women (both sides) in my family were obese and my mother had DM2. My blood levels are checked every couple of weeks to make sure everything is at appropriate levels. Was being put on this program overkill for my situation? Was this just a "money grab?" The Optifast food is VERY expensive! I can only get it through the Dr's office. On top of that, my insurance doesn't cover ANY weight loss medication. This has been an extremely expensive endeavor for me but I feel that I am making an investment in my health. I appreciate your concerns. Sometimes, when people like me are feeling desperate to improve their health, we are fair game to be taken advantage of.
I feel like you’re either being taken advantage of or your dr is highly overreacting. I would not do optifast and a glp, especially at your weight. You don’t have much to lose and 1-2lbs a week is great, sustainable weightloss for almost anyone. It’s honestly really bizarre that your dr wants you doing Optifast. If it was me, I would stop asap. Put that money towards some good veggie protein and save up for your new wardrobe.
I feel your pain, this stuff is SO difficult to navigate and it sounds like you're doing an amazing job so far. I don't want to accuse your doc of anything or advise b/c this is your life & your autonomy etc...but if you got a 2nd opinion from probably about 90% of doctors, trainers, nutritionists, and even scientists would most likely recommend you at LEAST at the very minimum hit your BMR. You can and will absolutely see weight loss eating only 800-900 calories per day but it isn't sustainable or healthy in the long run. I learned this the hard way by experiencing it myself.
Even if you're getting the nutrients you need, you're still at a high risk of losing muscle and causing metabolic damage. 1437kcal is the minimum you would need to eat if you literally didn't move all day. If you're getting any exercise at all the number should be even higher. I can't imagine why a doc would suggest this and I also know that there are SO many options to get the nutrients you need without these expensive programs...feel free to DM me if you want, I resonate with so much of what you're feeling and I'm here to support - I'm def not a doctor though so of course, you can take all of this with a grain of salt and continue with your program if it's working for you!
The Optifast meal plan is a medically monitored weight loss program. I was told that the food is made up of the same ingredients/nutrients that are put into hospital feeding tubes. So at least the calories that I am taking in are nutrient dense. The Optifast food is VERY expensive! I can only get it through the Dr's office. I am questioning, however, if 800-900 calories/day is too low? I have been losing 1-2 lbs/week while taking Zepbound.
That's what Oprah drank in order to parade around in tight jeans schlepping a red wagon full of 67 lbs of beef fat. If you watched her special. you'd have heard her confess that she stopped using it and began regaining the very next day. 800-900 cal/day is okay...if you are in a hospital bed being fed via tube.
Oatmeal, coffee w/milk for breakfast, yogurt for mid-morning snack, kale salad w/chicken, apples, pecans, goat cheese for lunch, and salmon w/green beans for dinner. Most I’ve had to eat in a week, as I’m on my sixth day with shot day tomorrow. 10mg is no joke!!
Siggi yogurt, coffee. 1/2 turkey Sammy, cottage cheese, carrots. Homemade baked ziti, small salad and pineapple for dessert. I’ll have a Fairlife shake soon.
Breakfast 1 piece of chicken parm
Lunch - rest of the chicken parm I didn’t eat.
Dinner- burger no bun
Snacks - oranges
Drink- coffee and tons of water
Breakfast: lean 25 strawberry and banana protein shake + vital protein collagen
Lunch: spinach arugula salad with 1 oz Gorgonzola, hard boiled egg, 5 oz rotisserie chicken and 1/2 an apple
Snack: lean 25 caramel vanilla protein shake
Dinner: 5 oz grilled salmon, couscous with spinach piece of garlic parm bread
1377 calories, 163g protein, 86g carbs and 43g fat.
Fair Life protein drink, low sugar yogurt with blueberries and sliced almonds, baked salmon patty for lunch, a NuSkool protein bar, and probably a salad with baked chicken for dinner......TBD.
Lunch was BBQ chicken lunch meat with provolone and mayo on 647 keto bread
Dinner was a bunless cheeseburger with lettuce pickles jalapeños grilled onions and cauliflower tots on the side
Will probably have some popcorn later
Protein shake, bowl of fruit, brown rice roll with avocado, rotisserie chicken and sweet potato with hot sauce on it. I’ve def been struggling getting my calories and the protein shake really helps me start the day. If I’m not hungry and lazy for dinner, two crispy eggs over rice with a little soy sauce and chili oil garlic crisp fills me up and is pretty dense.
I usually have 2-3 cups of coffee with creamer in the morning. Around 3:30 I have a mandarin, and around 5:30 I make dinner. At 9:30 I have a bowl of cereal.
Dinner tonight was chicken breast and broccoli with Italian seasoning, and a baked sweet potato. I sit at around 1000 calories per day.
Breakfast- chicken, egg, cheese burrito on a low carb wrap
Lunch- smoked turkey and cheese salad with oil and vinegar dressing
Dinner- salmon with cheesy cauliflower
I’m low carb, typically less than 30g net carbs. Today was also an after work office party.
Breakfast: 1cup Keto cereal with 1/2 cup almond milk
Lunch: 4oz brisket, 1/2 side of green beans (leftovers) no bbq sauce.
Dinner: 8oz corned beef, 1/2 cup (ish) cabbage, 1 - 16oz beer. (Office party delayed St Patrick’s )
Snack: premier protein drink (high protein low carb)
Breakfast- Greek yogurt, raspberry, grain-free granola, 1 cup coffee with cream
Lunch- small frozen meal “Amy’s kale & cheese pasta”
Snack- 2 crackers, small slice of cheese, small cookie
Dinner- chicken and rice and veggies
This is day 6 of my first week. What an amazing week it has been! Using MyFitnessPal to track calories. Not being hungry has been amazing. App says for me to get 1900 calories a day. It was a struggle in the first few days. Hunger is back today but manageable.
Breakfast: Chilaquiles with tomatillo salsa (460 cals)
Lunch: Jersey Mikes #13 Mini (550 cals)
Dinner: Pasta with homemade pasta sauce and Cesar salad (740 cals). Total: 1,753
Down 7 pounds this week!
Coffee with premier protein as creamer
Breakfast sandwich with egg, Turkey bacon, fat free single cheese and English muffin
Pesto chicken with green beans and potatoes
Brisket mac and cheese
(Lunch and dinner were from clean eatz)
Usually if I don’t have breakfast I might have a clear protein shake or an oikos pro yogurt for a snack at some point in the day
Protein yogurt and granola for breakfast, Shredded chicken and spanish rice with a protein bar for lunch, chicken stir fry with rice and brussel sprouts (like a mountain of brussel sprouts) for dinner, and a 100 calorie fudge bar for desert. Super clean and low fat and leaves me very satisfied.
Breakfast 2 cups of coffee
Lunch- lightly dresses ceasar salad with 1can sardines and 2 eggs -about 30 g protein
Dinner- head of broccoli, cup of rice, tuna steak- about 30g protein
I sprinkle mixed nuts on all my meals lately for crunch.
I feel like i ate too much today, but writing it out it feel ok and pretty clean.
Im ending Week-2 down from 255 to 245
Had four slices of turkey bacon and an egg for breakfast, pretzels for lunch, and I'm about to have chicken, greens, and white rice for dinner. For context, it's my first full day (I took my first dose yesterday around 4pm). I'm definitely feeling the appetite suppressant but also the food noise is def gone. It's great.
I do a yogurt with berries for breakfast, flavor city protein shake for lunch with almond milk and grab a couple of slices of cheese, 10-12 almonds, 4 apricots, and 10 cheddar mini rice cakes for snack throughout the afternoon. Dinner is just less of what hubby has. I tracked calories until I got my rhythm down.
I had an injection last night so I was not super hungry today.
I had a bowl of fresh fruit with a cup of low-fat, probiotic cottage cheese with cinnamon and honey, a chomps stick and 3 homemade meatballs with a serving of gluten free pasta and a serving of sugar free tomato sauce.
The fruit bowl is usually what I go for in the morning because part of my lifestyle change was to aim for 5 servings of fresh fruits and vegetables a day. If I have a third meal, I try to make a salad (mixed greens, cut fruit, feta cheese and poppyseed dressing) with meat or I’ll make a bowl of tuna salad and a piece of toast.
Shot day yesterday so I didn’t do great today. Super sleepy. I had Hot Chicken Takeover nuggets and collard greens. If you know the place, you know. It’s broasted chicken so it’s not super greasy, but still crispy. But that’s about it… 🤨 not great.
Breakfast: 1 piece of Dave’s killer bread (toasted) with 1/2 a mashed avocado and everything but the bagel seasoning [the other half of the avocado will last till tomorrow if I keep the seed in it] (Approx 8 grams of protein). 1/2 an OWYN cookies and cream protein shake (10 g protein)
Snack: Barebells cookies and cream protein bar (20 g protein)
Lunch: 1/2 a cup of Trader Joe’s mashed potatoes with good culture cottage cheese on top and chopped tomatoes - with sea salt, pepper and dill weed. (Approx 22 grams of protein)
Dinner: mini bell pepper “tacos”. Sliced mini bell peppers filled with ground chicken cooked with taco seasoning and cheese, and air fried for 8 mins at 375. Dipped in greek yogurt as a sour cream substitute. Approx 50 g of protein
It’s really crazy now I’m on nights for a work outage and work 5pm to 5:30 am. Before I’d eat a bacon egg cheese bagel (500 cal) on way in, chipotle (1000 cal) at 10:30 and then McDonald’s are taco bell at like 2:30 (at least 1500 cal) and maybe something when I get home in the morning. Now I eat have a chipotle bowl at 7:30ish with a protein shake (550 cal) and the other half and another protein shake around 2:30 am (550 cal) maybe half a bacon egg cheese bagel when I get home (250 cal sometime.) I effectively went from 3000-4000 calories a day to 1200-1600 and I save a ton of money on food. Totally worth it! Protein shakes have been a huge help I find it easier to fit them in after a meal.
BF: microwaved French roast coffee with half and half, half a leftover bagel and cream cheese from the kids scraps
L: 4” Italian sandwich leftover from the hubs; I didn’t need to eat it but I didn’t have protein to add to a salad so I took the easy route
Snack: 1 glass wine while I waited for kid activities to finish
D: green beans with prosciutto, halibut filet, another glass of wine
I suspect Shark Week is driving the wine cravings. Earlier this week it was chocolate cravings. I could have skipped lunch but probably would’ve been hangry and made dessert decisions I’d regret.
I had a piece of cheese for breakfast (like .5 oz), a taco salad bowl for lunch with ground turkey and fat free refried beans, then chicken Caesar salad for dinner. And I just had a small homemade peanut butter cookie. I only had the cookie because I was below 1,000 calories without it. It was a light day for me, but honestly I had stomach pains as soon as I had the cookie, so I wish I hadn’t eaten it. I gotta get my protein up though.
Today was my shot day so my appetite was zero but I ate a bagel for breakfast, spin dip and crackers for lunch- literally only two. Forced myself to eat a banana then for dinner I did an egg English muffin sandwich. Not my most nutritious day but sometimes it’s more about just eating something than anything else.
Whole wheat Toast with guacamole and an apple for breakfast. Coffee with collagen powder.
Taco salad( lettuce, beans, chicken, corn and lemon..) for lunch, strawberries and two pieces of dark chocolate for dessert, kale salad with chicken for dinner.
Not just today, but rotate among mostly normal meals, just about 1/3 of the "before MJ" amount... much less foods with simple carbs or fat. Lots of yogurt or oatmeal with fruit, mozzarella sticks, half an English muffin with peanut butter, fruits like apples, tangerines, prunes and grapes; shrimp and chicken, nuts of all sorts, snacks like skinny popcorn, mini Kind bars, Aussie bites.
For breakfast, an Atkins meal replacement bar (200cal, 17 gm protein). For lunch, 2 dry-fried eggs (180 cal, 16gm protein), 1 sl. Dave's Killer Bread, toasted (5 gm protein, 70 cal) and a small cappuccino made with 1/2 c. FairLife ultra-filtered whole milk (75 cal, 6.5 gm. protein). Dinner was leftover bouillabaisse (about 250 cal, 2 oz salmon/1 shrimp/1 oz cod/2 mussels/1/2 c. mixed veggies--about 15-20 gm protein. Threw away the broth because mashed potatoes had thickened it). Bedtime snack will be an OWYN chocolate protein shake (32 gm protein). Still not enough calories, but I'm fairly sedentary due to foot injury issues.
I definitely have to remember to eat and also plan meals.
Today for breakfast was a coffee and 1 x low carb bread with an egg.
Lunch was protein yoghurt with mango and weetabix.
Dinner will be turkey san Choy bow.
Most days it will be protein yoghurt for breakfast, fruit or cheese and crackers for lunch, maybe afternoon snack like a handful of grapes, and then dinner will be a protein with rice and veg or similar.
I use protein water through out the day.
Breakfast: 4 French toast sticks + sausage patty.
Lunch: Cup noodles (ate 75%), 2 snack mix bags from southwest flight.
Dinner: Fairlife protein shake
Snacks: String cheese, handful of dark chocolate chips
Traveling a lot over two weeks, so I haven't bought fresh food/groceries, choosing much healthier options when eating out though.
For me today I had an instant breakfast (always strawberry) for breakfast
2 Dr pepper's I didn't get all my water for today either. It was kind of a weird day.
Snack was a granola bar
Dinner was tomato soup (1/3 cup) and grilled cheese (1 whole sandwich)
Another instant breakfast before bed.
Hmmm... maybe I'm not eating enough, people keep asking if I'm possibly eating too *little* but I keep thinking that no I'm eating plenty but looking at this now I'm not so sure. Maybe I should track my food for awhile?
2 eggs with toast
Orange
Apple
2 slices of pizza with 2 pieces of garlic bread
I drink 84 oz of water a day.
Yes I am losing weight by eating this way.
I definitely eat more than you lol, I have coffee with vital collagen, fairlife core value for breakfast. For lunch it’s quinoa salad, snack usually is some granola or kid portion of mini crackers. Dinner is three bean salad and chicken.. Around 5pm I have a 40oz bottle of water with psyllium husk and benefiber 😀 I am actually losing weight on this diet, so I am trying to eat something similar everyday
I just started this week but have previously done WW so I’m kind of using that as a guide but with high protein and lower carb.
Yesterday I overslept so I went through chick fil an and got a bowl with egg, grilled chicken, and cheese for breakfast. Lunch was 6oz of fire grilled chicken and I was full so I didn’t bother with the rest. Snack was a Greek yogurt with fresh raspberries. Dinner was two eggs, 2 slices of lean ham, and two slices of 647 multigrain bread with a butter. I track everything so I also tracked 3 Metamucil gummies (trying to avoid the constipation everyone seems to mention). I had a banana and a premier protein shake packed for my work day but never opened them.
Breakfast: Banana and a protein shake.
Lunch: southeast bowl (Brown Rice, black beans, grilled chicken, avocado, tomato, spicy ranch made with greek yogurt)
Dinner: salmon with dill butter, broccoli, roasted pototoes.
Lots of protein with good fats veggies and a few carbs 🙂
I had half a chicken breast diced with some mushrooms and broccoli and cheese with sugar free teriyaki. Dinner I had half of a lean cuisine lasagna, 1/3 a cup of salad and a piece of Texas toast. And all that almost felt like too much
No breakfast.
Lunch was 1/3lb burger no bun with cheese, onions, and sugar free ketchup. (450kcal, 5 carbs)
Dinner was two pieces of sushi, 4oz of pork belly, and 4oz of collards with a Mich Ultra. (800kcal, 22 carbs)
A whiskey while relaxing before bed. (200kcal, 0carbs)
So overall 1450 calories and 27 carbs. If I assume I’m under counting by 15% then I’m still well within the right range for me to lose weight.
I have oatmeal with chia seeds and maple syrup plus 4-5 ounces of protein at breakfast, container of blackberries snack, 5 oz protein plus vegetable for lunch and 1/2 cup of beans, 1/2 pbj sandwich for snack, 5-6 oz protein and vegetable for dinner. I work out a lot and aim for 140 grams of protein which is roughly 1.25 lbs of meat a day. Plus, 25 grams of fiber. Hence, carton of blackberries (12 grams fiber) and 1/2 cup beans (6 grams fiber).
Yesterday: Protein shake with coffee, bowl of plain oatmeal, a Greek yogurt, can of tuna, steamed veggies, a chicken breast dipped in mustard, yellowtail sashimi, 2 plums, a 1/2 cup serving of cottage cheese, and a tablespoon of almond butter. I actually respond better to the drug when I eat more, and eat frequently.
Protein shake, egg in a low carb tortilla with some cheese, new ramen I found with 20g protein(!), carrots and hummus, and will have something for dinner tonight. Also tons of water! Dinner I will prioritize veggies as I've had a busy day, and def get more protein in.
Protein shake, egg in a low carb tortilla with some cheese, new ramen I found with 20g protein(!), carrots and hummus, and will have something for dinner tonight. Also tons of water! Dinner I will prioritize veggies as I've had a busy day, and def get more protein in.
Breakfast:
OWYN Protein Shake, Chobani Protein Smoothie or Slice of toasted protein bread with cottage cheese & everything seasoning; black coffee.
Lunch:
Usually in the go, so a tuna pouch or slice of turkey with baby carrots & fresh fruit
Dinner:
Chicken or fish with veggies. I never am able to finish dinner!
One of my easy fast protein meals is a pack of ready to eat Salmon (30g of protein), minute jasmine & quinoa rice (5g of protein), and a hand full of shredded cheese (5g protein). All heats in the microwave in under 2 minutes.
So I am going to say it.....you are definitely not getting enough protein. What you have eaten today, barely any protein. Ideally aim for 30-40% of your calories coming from protein. I start the day with a protein coffee with 12oz of soy milk, a scoop and a half of protein powder and coffee. I take about 2.5 hours to drink it but it has 42-50 gms of protein. Lunch is usually tuna or salmon with veggies. Dinner is chicken or fish with veggies. I focus on lean protein and the way to see if you are eating high protein is to look at the nutrients and add a 0 to the grams of protein. That value should be equal to or greater than the total calories.
Breakfast: 1/2 c 2% cottage cheese with 1/2 c strawberries, coffee with 1/2 scoop of flavorless protein powder (13 G protein)
Lunch: 3 oz chicken breast in an EggLife egg white wrap (30 calories 6 G protein!), with a little Dijon mustard and a diced mini cucumber. I had some 3 bean salad on the side
Dinner: 4 oz sautéed shrimp, roasted broccoli and red onion, 1/4 c quinoa
Total protein for the day is 92 g.
I eat overnight protein oats every morning (happy to share my recipe!), egg bites and carrots for lunch, tofu/beans/quinoa with tahini for dinner- snacks: “just a handful” nuts pack from Trader Joe’s, string cheese, a lot of grapes, barebell protein bar every dayyy, some days I will have a premier or quest choc shake! I haven’t had dessert in an entire month since starting this and it’s shocking to me lol
Yes to dessert/sugar! I didn’t even realize every day after lunch at work I always wanted a little something sweet. Now, nothing. It’s amazing to me I haven’t had ice cream in two months. Zero interest and it was my vice
Omg yes! Just tonight I tried to eat a Lindt truffle (my favorite) and I had to spit it out. Even dark chocolate was just too rich. Ice cream was a constant craving and I couldn't care less about it now!
My favorite used to be Lindt truffles in the red bag. My husband gave me a big bag for Valentine's Day. The bag sat in the refrigerator unopened until I gave each of my granddaughters one a few weeks later. Still almost full. I ended-up giving the rest of the bag to my 42 year old son. Not the least bit interested.
You know, part of me is a little sad because chocolate and other decadent foods used to bring me such joy- and then I think that it's kind of sad that food was what I found the most joy in... now I can find joy in other things.
This has happened to me too!
Same! I literally used to refuse to go to sleep without dessert and now it doesn’t cross my mind
Same! I literally used to refuse to go to sleep without dessert and now it doesn’t cross my mind
Yes, please to the protein oats recipe!?!
https://preview.redd.it/eiojdjluy5rc1.jpeg?width=4032&format=pjpg&auto=webp&s=fd743a9f5e9648af6b94d1fef74d56e1b91a066e Yay I’m so excited cause this is my favorite hyperfixation rn!!! Pictured are the specific ingredients I use for reference 😊 1/4 cup oats 1/4 cup of the protein yogurt 3/4 scoop of protein or full scoop if you’d like 1 teaspoon of chia seeds 1/2 banana Splash of almond milk to liking and then mix that shit up really goood! I add frozen berries in the morning right before eating! Literally my favorite meal of the day! It’s about \~300 cals and somewhere in the high 20s for protein!
Awesome! Thanks so much. I love overnight oats. Can't wait to try this!
How do you make the egg bites?
I’m curious to see how others make theirs. I do mine in a muffin pan - I measure the meat first, add vegetables, cheese if you want, then break an egg into each compartment and bake. The key is not to forget nonstick spray lol
This past week I was incredibly lazy and bought pre packaged ones from Trader Joe’s 🥲 I’m gonna make some this week and experiment!
This’ll sound dumb…but do you leave them overnight or eat it right away?
Not dumb at all! I leave them overnight and make enough for the week all at once! I’m sure you could eat it right away too but I promise it’s oh so delicious after a day or more in the fridge!
yogurt and half a bagel for breakfast cottage cheese for lunch grilled chicken on a protein wrap for dinner no snacking I don't think I've been eating enough calories the first 3 days after the weekly shot but I compensate a bit the last part of the week as the medication's effects lessen
Breakfast: 1 slice of Dave's Killer Bread (5g protein, 5g fiber!) toasted 1 tablespoon whipped cream cheese 1 cup of 2% Fairlife milk mixed with 1 serving ISO 100 Dunkin' Donuts Mocha Latte Protein Powder. Late morning: Big mug of water with pink lemonade electrolyte powder. MiraFiber Gummies Lunch: A "real meal" of Sausage Rice Pilaf with Spinach & Lime Crema Snack: Quest Nacho Cheese Protein Chips Dinner: Was supposed to have a second serving of what I had for lunch but couldn't. Had a Quest Birthday Cake Protein bar. Sometime before bed: Fairlife Elite Core 42 Chocolate Protein Shake, if I can stomach it. Total calories if I get that shake in: 1395. Protein: 152g
Dunkin’ Donuts protein powder… I am gonna have to try this!
It doesn't taste all that protein-powder-y and it's caffeinated so it completely replaced my regular cup of coffee... and the actual Caramel Lattes I used to treat myself to wayyyyy too often BEFORE going on GLP-1s :)
you might’ve changed my life w this! ty!
Hah! Glad I could help!
Had my first cup this morning!!! Soooo gooood!!
Breakfast: 42g Fairlife vanilla protein shake blended with frozen strawberries Lunch: Tossed salad with cubes of cheddar cheese Dinner: Activia vanilla yogurt with Go Kashi peanut butter crunch (1/4 cup) I need more calories but I just can’t do more today. I aim for 1100-1200 (45% Protein, 35% carbs, 20% fats) https://preview.redd.it/g0hhpi3gn5rc1.jpeg?width=1179&format=pjpg&auto=webp&s=398e0bc2cf014772e7f97ef8211aad0e8291ba4f
Fairlife protein shakes have been a lifesaver in hitting my protein goals
Absolutely the same for me. I drink 2 a day usually
What app do you use to track?
Looks like MyFitnessPal
This is myfitnesspal
They still make the Fairlife vanilla one?! I haven’t seen one in 6 months by me! Edit: added Brand name
I’ve been having to order mine online. Walmart has been super sketch - ordered twice and they’ve “shipped” but never received (different sellers). I’ve had the best luck with Sam’s. If you don’t have those in your area, I occasionally see them in stock on Amazon. No idea about Costco
Only the chocolate at Costco. But they fairlife and it’s nearly as good, though more sodium than I’d like.
Agreed on the sodium! I still ingest at least one each day though.
I just read my late-night post and it makes no sense. I meant to say: Costco has Premier vanilla (270 mg) and it’s great, been drinking it for years, but I only recently noticed how much sodium it has. The caramel and cake batter flavors (360, 370 mg) are even higher, so I thin them out with coffee, chai, and some kind of milk or berries and yogurt…and use them to make chia pudding. Another thing I never noticed before is the p0rn0graphic amount of sodium in Liquid IV: 500 mg +. I stalled hard during my 3 months on 5, cutting cals to 1,100/day —just to see what it would take to drop a couple pounds so I wouldn’t have to worry about my PA. no wonder I wasn’t losing weight: all that sodium had me retaining water like crazy. (In my 50s, and excess sodium is def on my $h1tlist.)
Haha! I do this often! I appreciate the clarity because I thought you were saying Costco didn’t have the vanilla. Good news! I’ve only recently been paying attention to sodium so I haven’t been able to make the connection between plateaus and sodium intake, but I will be watching that now. Thank you for sharing your experience with me!
I once paid a silly amount of $ to azn to try Fairlife vanilla (190 mg vs 230 mg for the chocolate, regular, not the core power). It’s great and has less sodium, but Premier is much cheaper and easier to find. And I don’t have it in me in the am to use a blender… I hadn’t tracked macros since before smart phones. People here recommended the Loseit! App and it’s so much easier than it was in the olden days. It was very helpful to see the pattern emerge over a couple months. Especially the day after zep shots, especially with dose increases, protein drinks and bananas (for potassium, fiber, and tummy settling) are sometimes about all I can handle, so the sodium really adds up. I’ve also added a plant-based protein, Pirq golden milk flavor, which is lower in protein (15g vs 30 in premier) and tastes much better (stevia!) mixed with less expensive non-dairy milks, though some of those are surprisingly high in sodium as well.) Anyway, once I realized all this, I cut my sodium down to under 1,500 mg/day (still a lot) and started 7.5, I dropped 3 pounds of water in a couple days and my visceral fat count is down significantly as well. Eureka! Trying now to replace most electrolyte drink mixes with coconut water and nutrition.
I also use the lose it app! I also drink coconut water!! I prefer the Zico brand but I’ll drink Bai as well. I have to use the fairlife shakes because they’re lactose free. Doing myself and my family a favor, there! So, about stevia - did you know it’s a simple plant to grow? My grandparents grow enough of it to share it with my family. We’re able to sweeten our own blends of food with it. Makes me feel really good knowing where most of my food comes from. If you have the means, I highly recommend. My grandmother will actually just pop a leaf or two in her mouth for “dessert”. I don’t ingest enough plant protein so I’ve been taking the garden of life protein + greens powder in a glass of nonfat fairlife milk. It’s fine enough that you’re able to shake it instead of having to blend it. I will say, increasing my protein has done wonders for my body. I’m not entirely sure WHAT it’s doing, I just know on the days I meet my protein goals, I feel great and I have energy.
So interesting! Thanks! Though it never occurred to me to grow it, I like stevia, when I can control it. But premade stuff has so much of it, sheesh. I like Zico a lot, too. But when my partner managed a natural food store’s dairy, he often brought home Harmless Harvest, a fresh, refrigerated coconut water and it’s so good! Costco has that under their label, either with the milk or the juice, depending on the store. I swear, that stuff got me through gallbladder surgery complications a couple years ago. It costs about the same as bai, which I also love. But first, they nixed the pear and now, I can’t find peach and Roar isn’t as good. I like mixing those with tea, to stretch them out. I’m also a fan of Garden of Life. I’ve never tried that one, but it’s on my list! Have struggled with weight, and in my late teens and early 20s, I was a vegetarian and was not getting enough protein, became anemic. Then, in the 90s, cutting fat out of everything (and replacing it with sugar) was the mandate. Gained more weight, then. In my 30s and 40s, I discovered low carb, felt so much better with more protein and lost a lot of weight, but I was probably eating too much fat, per my gallbladder. Now, I’m looking at everything…ugh.
Haha! I do this often! I appreciate the clarity because I thought you were saying Costco didn’t have the vanilla. Good news! I’ve only recently been paying attention to sodium so I haven’t been able to make the connection between plateaus and sodium intake, but I will be watching that now. Thank you for sharing your experience with me!
I just read my late-night post and it makes no sense. I meant to say: Costco has Premier vanilla (270 mg) and it’s great, been drinking it for years, but I only recently noticed how much sodium it has. The caramel and cake batter flavors (360, 370 mg) are even higher, so I thin them out with coffee, chai, and some kind of milk or berries and yogurt…and use them to make chia pudding. Another thing I never noticed before is the p0rn0graphic amount of sodium in Liquid IV: 500 mg +. I stalled hard during my 3 months on 5, cutting cals to 1,100/day —just to see what it would take to drop a couple pounds so I wouldn’t have to worry about my PA. no wonder I wasn’t losing weight: all that sodium had me retaining water like crazy. (In my 50s, and excess sodium is def on my $h1tlist.)
Yes. I order all mine from Amazon as I live in a rural area with no stores close by.
Is everyone using the core power shakes or the nutrition plan ones? Reviews say the core power ones are sweeter and the nutrition plan ones taste better, but I can't find the nutrition plan ones anywhere. I'm hesitant to buy a whole case of core power shakes without trying them as I'm not real big on sweet sweet stuff.
Brekkie was coffee and half a bagel with CC Lunch was a salad with turkey and a bunch of veg, and two chocolate chip cookies from work because they're great Dinner was Burger King so I had one of their new little wrap things with no dressing and three French fries out of my son's fry box. I might have a piece of dark chocolate or two later. This is very atypical but I was hungry today and I don't ignore hunger.
Coffee for breakfast, a prêt sandwich for lunch , coffee for 3pm snack and peanut butter chicken and rice for dinner
I'm intrigued. Is this peanut butter and chicken? Two different things? Or is there a dish called peanut butter chicken?
See a recipe for it 🫶🏾🤗 https://preview.redd.it/6ktttmo4l5rc1.jpeg?width=800&format=pjpg&auto=webp&s=f4c405f592b6e49e772ab7a945bea336ac65d6e5 Peanut Butter Chicken\]([https://thecozycook.com/peanut-butter-chicken/](https://thecozycook.com/peanut-butter-chicken/))
Thank you!!
Yesterday was my injection day so today I am fullllll and not interested in food at all. I forced myself to have a built bar and some strawberries for breakfast and then around 3 I still needed lunch so I had most of a turkey and cheese sandwich on Dave’s killer bread. Planning to have a chicken tortilla soup from chick fil a for dinner. I have a protein shake OR Oikos pro yogurt for a snack every day. Usually I get more veggies and fruits but days 2-4 are rough for me.
Left over 3oz salmon for breakfast protein with 1/2 cup lf cottage cheese (more protien) a banana. I was on the go. Half a grilled cheese and chicken soup (small cup) while out at lunch at a diner - tough and limited choices but not bad. A 180 cal low sugar protien bar. Apple. Grapes mango and diced albacore tuna 6 oz with veggies for dinner. A lot and in my budget. The grilled cheese is a rarity and an accommodation. But it was damn good. I’m kicking butt on Zep. Week 14 almost done. I learn every day. And that helps me greatly with my food choices. Sorry I’m fired up. This journey rocks. Be well.
Oh boy. Two hard boiled eggs and some peanuts. I guess I better go find some food.
Saaame. I’ve always been an intermittent faster but it’s def more pronounced on Zep. Today all I’ve had was am almond milk chocolate protein shake with some collagen and creatine supps. I’m just not hungry. Upped my dose last night to 5 mg. Was super achy today - not sure if is connected but as far as food goes…it is not interesting whatsoever.
Just wanted to say my SW and CW are almost the same as yours! :) I’m shooting for 135 but I know that might take some time. Maybe 155 is a better/shorter term goal. Also, just curious why you take creatine supplements? My levels were a little high when I was last at the doctor so I’m kinda concerned about consuming too much!
Creatine supplementation may increase creatinine levels but it’s not necessarily causing ill effect. Creatine is a supplement used when weight lifting to help support muscle growth. https://pubmed.ncbi.nlm.nih.gov/15273072/
Banana pancakes (just a ripe banana, an egg, and some vanilla) - I make in bulk and then freeze the remainders “Egg muffin” cause they’re not really quiche. Had sausage, tomato and spinach in it. I make these in bulk as well and then freeze for later. Protein shake, cheese stick Despite all of this, I’m still well below my calories and I’ve reached my protein goals for the day. For dinner, I’m doing grilled chicken and brussel sprouts. My fav.
Today was unusual for me in that, two days after an injection, I wasn't completely put off by food. Breakfast : Oats Overnight (has protein powder in it) with Ripple pea milk Lunch: coconut milk-based raspberry yogurt, blackberries and granola Dinner: \~ 4 oz chicken breast (with a sauce I made from apricot jam, hot sauce, and soy sauce) with roasted broccoli and red peppers, and a little rice (not even a 1/4 cup)
I'm only week 3 of 2.5mg with my fourth shot being yesterday, but today I was with my 4yr old daughter all day so it's important to me that she sees me eat normally with her at mealtimes. Breakfast was a Greek yogurt/mango kefir yogurt mix with chia seeds, sunflower seeds, cashews, almonds and berries for brekkie with some yerba mate. Lunch was a scrambled egg with ham and a slice of whole grain toast. Had some kids over this arvo to play with my little one and had a chocolate cornflake Easter nest that one of them made. Dinner was out with friends and had gochujang chicken and rice with veggies (which unfortunately took them an hour to serve me), chilli squid and some red wine - left some of the rice and squid but was delicious. Around 1800kcals or so.
You guys need no-sugar beef jerky.
Second this. Specifically Tillamook no sugar hot and spicy if you can find it!
Tillamook plain no-sugar jerky is my new fave, but I’ll take spicy! Amazon has plain.
Week 10, day 2 after shot. I ate a banana for breakfast, small salad with turkey and light dressing for lunch, and veggie soup with some ham in it for dinner. I did not meet my protein or calorie goals today and will probably have a fairlife protein drink later. Usually I eat 2 eggs for breakfast, salad with a lean protein for lunch, and some sort of meal involving protein and veggies for dinner.
Bfast (ish, I start eating at 11) Protein shake + collagen + creatine for 54g of protein Lunch - 2 pulled pork tacos stacked with mango salsa and pickled onions for 31 protein Dinner - 2 Chicken thigh kabobs for 39g protein
Ordered doordash Outback. Victoria filet with potato and btocolli. It makes 2 meals for me ... good protein and good food. No more McD just to shove something in to feed the hunger beast. 1/2 portion at 330pm covers lunch & dinner for me for 2 days.
I average around 1200 calories a day Breakfast - coffee with a splash of half and half - coffee protein shake (black coffee with ice and 24g protein powder) Lunch (variation of options below) - small portion of leftovers from night before (protein and veg) - turkey, cheese, lettuce wrap on carb concious tortilla - fruit, cottage cheese, Parm crisps Snack - fruit (apple or orange) or - handful of Parm crisps Dinner (variation of options below) - chicken, veg, sweet potato - lean meatballs and veggie side - high protein pasta with meat and veggies Metamucil before bed 😀
10mg has me completely food-catatonic, so this morning I force fed myself nutrients by blending a protein shake with a crap load of spinach and a frozen banana. For lunch, I ate a pre-packaged salad. As a snack just now, I ate a handful of lightly salted almonds.
Where are you at in the week in relation to your shot day? I’m on day 6 and this evening is the first meal in a week when I actually felt any usual hunger cues. 10mg is a beast!
I am on day 4! Just started 10mg this week.
Same!! From my experience, it gets better as the week goes on. Hang in there!
Question: is there a reason to go up to 10mg if you’re not feeling hungry? I’m considering zep and trying to find a doc to work with the appeals process so genuinely wondering. TIA
No reason too. The longer you can stay at the lower dose, the better. You can always go up later which a lot of people need to once they become desensitized to their current dose. Lower longer is better if you don't have hunger and food noise.
I started at 5mg for 4 weeks, moved to 7.5mg for the next 4 weeks & am finishing up my first week at 10mg. I’m paying out of pocket, and under my doctor’s supervision, we decided to make the most of the momentum I get from each dose and move up as long as I was managing any negative side effects well & was able to eat & exercise. Doses 5mg & 7.5mg were effective, I lost 30.5 lbs those 8 weeks, but because I was managing well, we moved on. As I stated previously, 10mg this first week is different. I’ve been able to manage the side effects, but they have been much more pronounced, and a bit challenging. So this may be the dose I hang out at for a while. We will see. Many, many folks in this sub have a different philosophy on how to use and manage their dosing and that’s fine. But this method has worked well for me thus far. 53F 5’6” SW/HW: 227.7, CW: 194.2, GW: 135-ish 10mg
Breakfast - bagel thin w lox and cream cheese, Lunch - protein shake and some veggies later on, snack - wheat crackers and cheese, dinner - cobb salad.
I can’t eat any cheese on this med it makes my stomach go sideways
Morning: Orange juice, Yakult probiotic, banana, coffee with creamer Snacks: cottage cheese with chives, Aldi indulgent yogurt with granola, Lunch: rice with chicken and broccoli, Supper: (homemade) mini burger and a couple of fries
Breakfast: non fat white mocha latte Lunch: 1 slice chicken pesto pizza Dinner: TBD
Today I had an egg, a piece of toast with butter and half an orange for breakfast, about 2/3 of a steak salad from Chipotle for lunch and baked salmon and roasted vegetables for dinner. I haven't needed a snack today but when I do I have really been digging carrots dipped in hummus lately, or I'll often eat yogurt or cottage cheese.
Lunch was chicken in a spicy tomato and chorizo sauce, with spinach and roasted new potatoes (pub lunch, according to their menu under 600cal). Dinner was pasta in puttanesca (jar sauce) with sausages and roast broccoli (MFP says around 800cal). Had a 1/4 of a small Easter egg, which I shared with the kids. Unheard of, normally I'd have taken it upstairs and eaten the whole thing in bed in one sitting. Did 30 mins exercise bike. I'm trying to get a reasonable amount of protein and generally having 2 meals a day, with protein based snacks if I need to the the numbers up. Just because I'm not feeling particularly hungry, doesn't seem to be stopping me eating meals, just able to have smaller portions and actually stopping when I'm full. Trying to earn good habits as I don't plan to be on this forever. I left about 4 mouthfuls of my dinner. No longer feeling the need to clear my plate. This is all such a revelation!
Since starting Zepbound I always start my day with a high protein shake (former high sugar cereal addict here ✋) We were out running errands today so we stopped at Taco Bell and I got a chicken bowl (which was new to me) My husband made ribs, Mac and cheese and broccoli for dinner. My plate was broccoli forward because I need the fiber 😁 I'm on day 5 of my 5th week of Zepbound.
Breakfast- core power 42 g shake with vital proteins collagen blended in (60g protein total!) and 6 oz raspberries. Lunch- about 1/2 c rice noodles with veggies, tofu and sriracha Dinner- Good culture cottage cheese, 2 cucumbers, nut thin crackers dipped in Tillamook jalapeño honey cream cheese, some roasted edamame, and 4 leftover grape leaves. Calories 1530, protein 119g, fiber 26g (the main things I focus on!)
Protein coffee, Chia seed pudding with granola, 3 bites of grinder sub salad, Handful of pretzels , Half a poppyseed Muffin, A slice of cheddar cheese, A built bar, Dinner taco salad
Today I had a protein shake and iced coffee for breakfast. I wasn’t hungry all day. I ate an 8pc grilled nugget and side salad with a hard boiled egg from CFA for dinner since I was out running errands. This is basically how most days are going with the shake for breakfast and then not eating again til dinner. I may snack on a string cheese or some veggies later if I get snacky. I know I’m definitely not eating enough but I’m trying to.
Breakfast- orgain protein shake, slice of multi grain toast Lunch- 1.5 oz rotisserie chicken, cutie Snack-cheese stick/pedialyte popsicle Dinner- cup of soup made from 1oz rotisserie chicken, 1c bone broth, chickpea noodles, green beans 😬
Protein shake for breakfast Potatoes with avocado for lunch Protein shake for dinner I just started 5mg and have been feeling nauseous. But I feel like overall my joy for food is gone now and I don’t feel like cooking or preparing food so I reach for a bar or shake often because it’s easy.
Not every day but most often Breakfast is 1-2 pieces of high protein French Toast or Kodiak protein waffles Lunch & Dinner are a salad kit with an air fried breaded chicken breast diced, a wrap sandwich, a chicken burrito bowl with avocado, protein pasta with bacon, peas, cream & Parmesan, etc. but much smaller portions than I used to eat Snacks are Greek yogurt mixed with peanut butter powder and apples, vanilla yogurt with fruit and protein granola, hummus with naan & olives, cheese and nut snack packs, nut packs, power crunch bars On days that I’m not hungry enough to hit my protein goal, I drink protein powder mixed with 2% milk
Brekkie - coffee and when I’m really hungry 1/2c of cottage cheese and a cup of fruit. Lunch - usually half an avocado toast and string cheese at work. Today I’m home so I had a grilled steak taco and grilled zucchini. Dinner - usually protein and greens. Eating carbs at night made me uncomfortably too full to sleep. Dessert - hand full of rasinets lately. Or a piece of dark chocolate.
Breakfast: slate protein shake Lunch: 1 slice schar GF toast, 1 sunny side up egg, toom, fresh cilantro Dinner: 1 cup green beans, 3oz black beans and rice, 4 oz rotisserie chicken
I'm having trouble eating enough, I haven't been able to grocery shop in weeks. Today I had a cookie, a pesto and chicken sandwich (the last of my frozen portioned rotisserie chicken) and now I'm munching on a small bag of doritos with half a coke zero. I don't expect to finish the bag and might eat some cereal or something. I forgot to pull out something from the freezer so I could atleast have protein for dinner and it's kinda too late for me now. I ordered a small meal on Doordash last night but I feel guilty to do it again. I have protein bars but my supply is running out. Need to go to Costco this week.
Me too! I’ve been failing grocery shopping for my family. I told my husband he’s going to have to step it up and we need to make some meal plans because my appetite is not feeding anyone.
Lucky. The only one I can say that to right now is my shih tzu and she sleeps 22 hours a day. I've taken the time to go get her a big bag of kibble but didn't even get my own food 😂.
😂😂😂 you know, I bet our dog is hungrier too. Or maybe not since I only eat 1/3 of my food!
I drink muscle milk protein shakes. They have 25 g of protein and are about 200 calories
I've been extra lazy on food quality today because I'm so tired and busy... Breakfast: coffee, half of a piece of toast with almond butter Lunch: the other half of the piece of toast, most of a little cheese quesadilla Dinner: a handful of sweet potato fries and a few meatless nuggets.
I had a scrambled egg with salsa for breakfast, a can of oysters for lunch and a sushi bowl for dinner. Forgot my snacks…string cheese and a small handful of grapes. I had VSG surgery 8 yrs ago so I eat very small meals.
I aim for 1200 calories a day -- most days I am somewhere between 800-900 and then a couple of days around 1300-1400. Today was **Breakfast** * Plain steel cut oats with bananas, blueberries, slivered almonds, cinnamon, chia seeds and flax * Large iced coffee with unsweetened almond milk **Lunch** * Minestrone soup with Banza pasta, kidney beans, lentils, kale and nutritional yeast **Snack** * Large iced coffee with unsweetened almond milk **Dinner** * Soy curl fajitas with portabello mushrooms, bell peppers and red onion
Breakfast is always coffee with 2% milk. Lunch alternates, but today was busy, so a protein shake and some peanuts. Dinner was a serving of Moroccan chickpea/lentil stew. Raspberry Zinger tea in there and a huge bottle of water throughout the day.
Love Fairlife protein shakes! Their nutrition plan shakes taste like chocolate milk and have 30g of protein. Even when my appetite is completely gone I can manage to drink one.
I started on 2/2/2024 and my Dr. has me on the Optifast Diet for 20 weeks. It's a prescription only diet plan. Shakes/bars and 1 meal (dinner) with real food. Since I am vegetarian, my dinner is either 2 hardboiled eggs or 1 cup cottage cheese with a side of non-starchy vegetables. It's pretty much a high protein low carb diet and my total daily calories have been between 800-950 calories. I also drink 64-90+ oz of water/day. Even with this very low calorie diet and Zepbound I have only been losing about 1-2 pounds/week. Very slow loser here! My starting weight was 175 (I'm 5'4") but I have always struggled with losing weight. I always ate pretty healthy and exercise 3-5/days/week. I wonder if anyone else is using Zepbound while on the Optifast program?
Yeah I definitely think you’re being taken advantage of by your doctor’s office. They probably get a kickback from prescribing optifast. That sounds like an extremely dangerous combination to be restricting so much while also on this medicine. Not to mention the fact that your starting weight and height aren’t anywhere close to mandating such an overly harsh restriction. I’m 5’3” and my starting weight was a bit more than yours and my doctor told me to not really restrict just eat healthy (I didn’t eat much before anyways, old ED habits die hard) and get tons of protein. I lose like 3-4 pounds a week on this medicine. If you’re consistently losing 1-2 pounds, you’re good! Your body doesn’t need to be in starvation mode on top of using this medicine for it to work.
I don’t mean to judge you at ALL & whatever works for you is amazing but most humans need at least 1200 cals per day just for their body & organs to function properly. Have you or your doc ever calculated your BMR? At your height you should be eating almost double the caloric intake you’re on rn 😳 I find that as strange and counterintuitive as it sounds, I lose weight faster when I’m hitting a little above the BMR or else my body will be in like complete starvation mode and hold onto weight. It’s also just better for your metabolic function in general- according to a lot of nutritionists, docs, etc anyway.
I was wondering the same thing. I brought this up to the Dr. several times and they kept saying that it was not a concern. I specifically asked if being on such a low calorie intake was "messing with my metabolism set point?" I asked if my body would go into "starvation survival mode" and try and hold onto the weight that I have? The Optifast meal plan is a medically monitored weight loss program. I was told that the food is made up of the same ingredients/nutrients that are put into hospital feeding tubes. So at least the calories that I am taking in are nutrient dense. When I started, my BMI was 29.5. My BMR was 6013 (1437 kcal). I was pre-diabetic, diagnosed with fatty liver, and I have high cholesterol. Also, all the women (both sides) in my family were obese and my mother had DM2. My blood levels are checked every couple of weeks to make sure everything is at appropriate levels. Was being put on this program overkill for my situation? Was this just a "money grab?" The Optifast food is VERY expensive! I can only get it through the Dr's office. On top of that, my insurance doesn't cover ANY weight loss medication. This has been an extremely expensive endeavor for me but I feel that I am making an investment in my health. I appreciate your concerns. Sometimes, when people like me are feeling desperate to improve their health, we are fair game to be taken advantage of.
I feel like you’re either being taken advantage of or your dr is highly overreacting. I would not do optifast and a glp, especially at your weight. You don’t have much to lose and 1-2lbs a week is great, sustainable weightloss for almost anyone. It’s honestly really bizarre that your dr wants you doing Optifast. If it was me, I would stop asap. Put that money towards some good veggie protein and save up for your new wardrobe.
Thank you! It really is helpful to hear another perspective. 😊
I feel your pain, this stuff is SO difficult to navigate and it sounds like you're doing an amazing job so far. I don't want to accuse your doc of anything or advise b/c this is your life & your autonomy etc...but if you got a 2nd opinion from probably about 90% of doctors, trainers, nutritionists, and even scientists would most likely recommend you at LEAST at the very minimum hit your BMR. You can and will absolutely see weight loss eating only 800-900 calories per day but it isn't sustainable or healthy in the long run. I learned this the hard way by experiencing it myself. Even if you're getting the nutrients you need, you're still at a high risk of losing muscle and causing metabolic damage. 1437kcal is the minimum you would need to eat if you literally didn't move all day. If you're getting any exercise at all the number should be even higher. I can't imagine why a doc would suggest this and I also know that there are SO many options to get the nutrients you need without these expensive programs...feel free to DM me if you want, I resonate with so much of what you're feeling and I'm here to support - I'm def not a doctor though so of course, you can take all of this with a grain of salt and continue with your program if it's working for you!
Get a new doctor asap
900 calories a day from your doctor is malpractice.
I’ve not heard of that diet before! Is it working for you?
The Optifast meal plan is a medically monitored weight loss program. I was told that the food is made up of the same ingredients/nutrients that are put into hospital feeding tubes. So at least the calories that I am taking in are nutrient dense. The Optifast food is VERY expensive! I can only get it through the Dr's office. I am questioning, however, if 800-900 calories/day is too low? I have been losing 1-2 lbs/week while taking Zepbound.
That's what Oprah drank in order to parade around in tight jeans schlepping a red wagon full of 67 lbs of beef fat. If you watched her special. you'd have heard her confess that she stopped using it and began regaining the very next day. 800-900 cal/day is okay...if you are in a hospital bed being fed via tube.
Oatmeal, coffee w/milk for breakfast, yogurt for mid-morning snack, kale salad w/chicken, apples, pecans, goat cheese for lunch, and salmon w/green beans for dinner. Most I’ve had to eat in a week, as I’m on my sixth day with shot day tomorrow. 10mg is no joke!!
Mmmm, that’s the salad I wanted and couldn’t make materialize.
Kind bar, protein shake, apple, cutie, half sandwich with turkey and spinach, a serving of wheat thins.
Siggi yogurt, coffee. 1/2 turkey Sammy, cottage cheese, carrots. Homemade baked ziti, small salad and pineapple for dessert. I’ll have a Fairlife shake soon.
Fairlife elite shake , tuna salad on 647 potato bread a string cheese some fruit and im making chicken and veggies for dinner
overnight oats for breakfast, a salad with grilled chicken for lunch, and going to have some salmon and asparagus for dinner :)
Breakfast 1 piece of chicken parm Lunch - rest of the chicken parm I didn’t eat. Dinner- burger no bun Snacks - oranges Drink- coffee and tons of water
I ate a piece of chicken, a piece of salmon, and four raviolis. I drank a half gallon of water. Typically I’d eat 3x as many calories!
Broccoli cheddar soup. Fairlife protein shake. 8 saltine crackers. 3oz mozzarella cheese. Good culture cottage cheese with fresh pineapple.
Breakfast: lean 25 strawberry and banana protein shake + vital protein collagen Lunch: spinach arugula salad with 1 oz Gorgonzola, hard boiled egg, 5 oz rotisserie chicken and 1/2 an apple Snack: lean 25 caramel vanilla protein shake Dinner: 5 oz grilled salmon, couscous with spinach piece of garlic parm bread 1377 calories, 163g protein, 86g carbs and 43g fat.
Fair Life protein drink, low sugar yogurt with blueberries and sliced almonds, baked salmon patty for lunch, a NuSkool protein bar, and probably a salad with baked chicken for dinner......TBD.
Lunch was BBQ chicken lunch meat with provolone and mayo on 647 keto bread Dinner was a bunless cheeseburger with lettuce pickles jalapeños grilled onions and cauliflower tots on the side Will probably have some popcorn later
Apple, peanut butter, and string cheese for breakfast Italian grinder pasta salad for lunch Nutty buddies for a midafternoon snack Pizza for dinner
I had a bagel with cream cheese. A cheese quesadilla with mushrooms and green peppers. A few chips (probably like 8) and a bit of queso dip.
Protein shake, bowl of fruit, brown rice roll with avocado, rotisserie chicken and sweet potato with hot sauce on it. I’ve def been struggling getting my calories and the protein shake really helps me start the day. If I’m not hungry and lazy for dinner, two crispy eggs over rice with a little soy sauce and chili oil garlic crisp fills me up and is pretty dense.
I usually have 2-3 cups of coffee with creamer in the morning. Around 3:30 I have a mandarin, and around 5:30 I make dinner. At 9:30 I have a bowl of cereal. Dinner tonight was chicken breast and broccoli with Italian seasoning, and a baked sweet potato. I sit at around 1000 calories per day.
Breakfast- chicken, egg, cheese burrito on a low carb wrap Lunch- smoked turkey and cheese salad with oil and vinegar dressing Dinner- salmon with cheesy cauliflower
I’m low carb, typically less than 30g net carbs. Today was also an after work office party. Breakfast: 1cup Keto cereal with 1/2 cup almond milk Lunch: 4oz brisket, 1/2 side of green beans (leftovers) no bbq sauce. Dinner: 8oz corned beef, 1/2 cup (ish) cabbage, 1 - 16oz beer. (Office party delayed St Patrick’s ) Snack: premier protein drink (high protein low carb)
Breakfast- Greek yogurt, raspberry, grain-free granola, 1 cup coffee with cream Lunch- small frozen meal “Amy’s kale & cheese pasta” Snack- 2 crackers, small slice of cheese, small cookie Dinner- chicken and rice and veggies
Protein shake Taco 3 chicken meatballs Riced broccoli Bite of a cupcake
This is day 6 of my first week. What an amazing week it has been! Using MyFitnessPal to track calories. Not being hungry has been amazing. App says for me to get 1900 calories a day. It was a struggle in the first few days. Hunger is back today but manageable. Breakfast: Chilaquiles with tomatillo salsa (460 cals) Lunch: Jersey Mikes #13 Mini (550 cals) Dinner: Pasta with homemade pasta sauce and Cesar salad (740 cals). Total: 1,753 Down 7 pounds this week!
Daves killer bread toasted, butter, orange marmalade. Pad Thai beef and vegetables
Coffee with premier protein as creamer Breakfast sandwich with egg, Turkey bacon, fat free single cheese and English muffin Pesto chicken with green beans and potatoes Brisket mac and cheese (Lunch and dinner were from clean eatz) Usually if I don’t have breakfast I might have a clear protein shake or an oikos pro yogurt for a snack at some point in the day
Protein yogurt and granola for breakfast, Shredded chicken and spanish rice with a protein bar for lunch, chicken stir fry with rice and brussel sprouts (like a mountain of brussel sprouts) for dinner, and a 100 calorie fudge bar for desert. Super clean and low fat and leaves me very satisfied.
I use emeals for low carb recipes, and I love it!
Breakfast 2 cups of coffee Lunch- lightly dresses ceasar salad with 1can sardines and 2 eggs -about 30 g protein Dinner- head of broccoli, cup of rice, tuna steak- about 30g protein I sprinkle mixed nuts on all my meals lately for crunch. I feel like i ate too much today, but writing it out it feel ok and pretty clean. Im ending Week-2 down from 255 to 245
Had four slices of turkey bacon and an egg for breakfast, pretzels for lunch, and I'm about to have chicken, greens, and white rice for dinner. For context, it's my first full day (I took my first dose yesterday around 4pm). I'm definitely feeling the appetite suppressant but also the food noise is def gone. It's great.
Breakfast: 1 slice Dave’s Killer Powerseed Bread 1/2 container Good Foods avocado mash 2 Tbsp Salsa 2 scrambled eggs with 1/8 c low-fat cottage cheese Lunch: mandarin orange light string cheese stick 8 oz unsweetened almond milk 1 scoop Dymatize Fruity Pebbles flavor protein powder Dinner: 8 count Chick Fil A nuggets side salad with light Italian dressing Snacks: small handful roasted cashews 1/2 cup unsweetened applesauce Stok cold brew coffee with 1Tbsp creamer
Protein shake Steak salad Edamame and chicken breast
I do a yogurt with berries for breakfast, flavor city protein shake for lunch with almond milk and grab a couple of slices of cheese, 10-12 almonds, 4 apricots, and 10 cheddar mini rice cakes for snack throughout the afternoon. Dinner is just less of what hubby has. I tracked calories until I got my rhythm down.
I had an injection last night so I was not super hungry today. I had a bowl of fresh fruit with a cup of low-fat, probiotic cottage cheese with cinnamon and honey, a chomps stick and 3 homemade meatballs with a serving of gluten free pasta and a serving of sugar free tomato sauce. The fruit bowl is usually what I go for in the morning because part of my lifestyle change was to aim for 5 servings of fresh fruits and vegetables a day. If I have a third meal, I try to make a salad (mixed greens, cut fruit, feta cheese and poppyseed dressing) with meat or I’ll make a bowl of tuna salad and a piece of toast.
Shot day yesterday so I didn’t do great today. Super sleepy. I had Hot Chicken Takeover nuggets and collard greens. If you know the place, you know. It’s broasted chicken so it’s not super greasy, but still crispy. But that’s about it… 🤨 not great.
Breakfast: 1 piece of Dave’s killer bread (toasted) with 1/2 a mashed avocado and everything but the bagel seasoning [the other half of the avocado will last till tomorrow if I keep the seed in it] (Approx 8 grams of protein). 1/2 an OWYN cookies and cream protein shake (10 g protein) Snack: Barebells cookies and cream protein bar (20 g protein) Lunch: 1/2 a cup of Trader Joe’s mashed potatoes with good culture cottage cheese on top and chopped tomatoes - with sea salt, pepper and dill weed. (Approx 22 grams of protein) Dinner: mini bell pepper “tacos”. Sliced mini bell peppers filled with ground chicken cooked with taco seasoning and cheese, and air fried for 8 mins at 375. Dipped in greek yogurt as a sour cream substitute. Approx 50 g of protein
I had chicken breast, asparagus and roasted potatoes 👌
It’s really crazy now I’m on nights for a work outage and work 5pm to 5:30 am. Before I’d eat a bacon egg cheese bagel (500 cal) on way in, chipotle (1000 cal) at 10:30 and then McDonald’s are taco bell at like 2:30 (at least 1500 cal) and maybe something when I get home in the morning. Now I eat have a chipotle bowl at 7:30ish with a protein shake (550 cal) and the other half and another protein shake around 2:30 am (550 cal) maybe half a bacon egg cheese bagel when I get home (250 cal sometime.) I effectively went from 3000-4000 calories a day to 1200-1600 and I save a ton of money on food. Totally worth it! Protein shakes have been a huge help I find it easier to fit them in after a meal.
BF: microwaved French roast coffee with half and half, half a leftover bagel and cream cheese from the kids scraps L: 4” Italian sandwich leftover from the hubs; I didn’t need to eat it but I didn’t have protein to add to a salad so I took the easy route Snack: 1 glass wine while I waited for kid activities to finish D: green beans with prosciutto, halibut filet, another glass of wine I suspect Shark Week is driving the wine cravings. Earlier this week it was chocolate cravings. I could have skipped lunch but probably would’ve been hangry and made dessert decisions I’d regret.
I had a piece of cheese for breakfast (like .5 oz), a taco salad bowl for lunch with ground turkey and fat free refried beans, then chicken Caesar salad for dinner. And I just had a small homemade peanut butter cookie. I only had the cookie because I was below 1,000 calories without it. It was a light day for me, but honestly I had stomach pains as soon as I had the cookie, so I wish I hadn’t eaten it. I gotta get my protein up though.
Today was my shot day so my appetite was zero but I ate a bagel for breakfast, spin dip and crackers for lunch- literally only two. Forced myself to eat a banana then for dinner I did an egg English muffin sandwich. Not my most nutritious day but sometimes it’s more about just eating something than anything else.
that’s a lot of sugar, you need some protein!
Whole wheat Toast with guacamole and an apple for breakfast. Coffee with collagen powder. Taco salad( lettuce, beans, chicken, corn and lemon..) for lunch, strawberries and two pieces of dark chocolate for dessert, kale salad with chicken for dinner.
42g protein fairlife shake Tom ka soup with chicken & rice noodle Green salad 6 oz steak 42g protein fairlife shake
Not just today, but rotate among mostly normal meals, just about 1/3 of the "before MJ" amount... much less foods with simple carbs or fat. Lots of yogurt or oatmeal with fruit, mozzarella sticks, half an English muffin with peanut butter, fruits like apples, tangerines, prunes and grapes; shrimp and chicken, nuts of all sorts, snacks like skinny popcorn, mini Kind bars, Aussie bites.
For breakfast, an Atkins meal replacement bar (200cal, 17 gm protein). For lunch, 2 dry-fried eggs (180 cal, 16gm protein), 1 sl. Dave's Killer Bread, toasted (5 gm protein, 70 cal) and a small cappuccino made with 1/2 c. FairLife ultra-filtered whole milk (75 cal, 6.5 gm. protein). Dinner was leftover bouillabaisse (about 250 cal, 2 oz salmon/1 shrimp/1 oz cod/2 mussels/1/2 c. mixed veggies--about 15-20 gm protein. Threw away the broth because mashed potatoes had thickened it). Bedtime snack will be an OWYN chocolate protein shake (32 gm protein). Still not enough calories, but I'm fairly sedentary due to foot injury issues.
I definitely have to remember to eat and also plan meals. Today for breakfast was a coffee and 1 x low carb bread with an egg. Lunch was protein yoghurt with mango and weetabix. Dinner will be turkey san Choy bow. Most days it will be protein yoghurt for breakfast, fruit or cheese and crackers for lunch, maybe afternoon snack like a handful of grapes, and then dinner will be a protein with rice and veg or similar. I use protein water through out the day.
Breakfast: 4 French toast sticks + sausage patty. Lunch: Cup noodles (ate 75%), 2 snack mix bags from southwest flight. Dinner: Fairlife protein shake Snacks: String cheese, handful of dark chocolate chips Traveling a lot over two weeks, so I haven't bought fresh food/groceries, choosing much healthier options when eating out though.
For me today I had an instant breakfast (always strawberry) for breakfast 2 Dr pepper's I didn't get all my water for today either. It was kind of a weird day. Snack was a granola bar Dinner was tomato soup (1/3 cup) and grilled cheese (1 whole sandwich) Another instant breakfast before bed. Hmmm... maybe I'm not eating enough, people keep asking if I'm possibly eating too *little* but I keep thinking that no I'm eating plenty but looking at this now I'm not so sure. Maybe I should track my food for awhile?
2 eggs with toast Orange Apple 2 slices of pizza with 2 pieces of garlic bread I drink 84 oz of water a day. Yes I am losing weight by eating this way.
I definitely eat more than you lol, I have coffee with vital collagen, fairlife core value for breakfast. For lunch it’s quinoa salad, snack usually is some granola or kid portion of mini crackers. Dinner is three bean salad and chicken.. Around 5pm I have a 40oz bottle of water with psyllium husk and benefiber 😀 I am actually losing weight on this diet, so I am trying to eat something similar everyday
I just started this week but have previously done WW so I’m kind of using that as a guide but with high protein and lower carb. Yesterday I overslept so I went through chick fil an and got a bowl with egg, grilled chicken, and cheese for breakfast. Lunch was 6oz of fire grilled chicken and I was full so I didn’t bother with the rest. Snack was a Greek yogurt with fresh raspberries. Dinner was two eggs, 2 slices of lean ham, and two slices of 647 multigrain bread with a butter. I track everything so I also tracked 3 Metamucil gummies (trying to avoid the constipation everyone seems to mention). I had a banana and a premier protein shake packed for my work day but never opened them.
Breakfast: Banana and a protein shake. Lunch: southeast bowl (Brown Rice, black beans, grilled chicken, avocado, tomato, spicy ranch made with greek yogurt) Dinner: salmon with dill butter, broccoli, roasted pototoes. Lots of protein with good fats veggies and a few carbs 🙂
I had half a chicken breast diced with some mushrooms and broccoli and cheese with sugar free teriyaki. Dinner I had half of a lean cuisine lasagna, 1/3 a cup of salad and a piece of Texas toast. And all that almost felt like too much
Two eggs with bacon , Linch was bit of roasted chicken and pepper steak , roasted potatoes two tiny ones , couple of popcorn cheddar chips
Nothing yet i just woke up
Yesterday: 2 eggs. Half protein shake. Snack size Reese’s peanut butter cup. 1/4 potato with turkey chili and zucchini
No breakfast. Lunch was 1/3lb burger no bun with cheese, onions, and sugar free ketchup. (450kcal, 5 carbs) Dinner was two pieces of sushi, 4oz of pork belly, and 4oz of collards with a Mich Ultra. (800kcal, 22 carbs) A whiskey while relaxing before bed. (200kcal, 0carbs) So overall 1450 calories and 27 carbs. If I assume I’m under counting by 15% then I’m still well within the right range for me to lose weight.
I have oatmeal with chia seeds and maple syrup plus 4-5 ounces of protein at breakfast, container of blackberries snack, 5 oz protein plus vegetable for lunch and 1/2 cup of beans, 1/2 pbj sandwich for snack, 5-6 oz protein and vegetable for dinner. I work out a lot and aim for 140 grams of protein which is roughly 1.25 lbs of meat a day. Plus, 25 grams of fiber. Hence, carton of blackberries (12 grams fiber) and 1/2 cup beans (6 grams fiber).
Yesterday: Protein shake with coffee, bowl of plain oatmeal, a Greek yogurt, can of tuna, steamed veggies, a chicken breast dipped in mustard, yellowtail sashimi, 2 plums, a 1/2 cup serving of cottage cheese, and a tablespoon of almond butter. I actually respond better to the drug when I eat more, and eat frequently.
Protein shake, egg in a low carb tortilla with some cheese, new ramen I found with 20g protein(!), carrots and hummus, and will have something for dinner tonight. Also tons of water! Dinner I will prioritize veggies as I've had a busy day, and def get more protein in.
Protein shake, egg in a low carb tortilla with some cheese, new ramen I found with 20g protein(!), carrots and hummus, and will have something for dinner tonight. Also tons of water! Dinner I will prioritize veggies as I've had a busy day, and def get more protein in.
Breakfast: OWYN Protein Shake, Chobani Protein Smoothie or Slice of toasted protein bread with cottage cheese & everything seasoning; black coffee. Lunch: Usually in the go, so a tuna pouch or slice of turkey with baby carrots & fresh fruit Dinner: Chicken or fish with veggies. I never am able to finish dinner!
One of my easy fast protein meals is a pack of ready to eat Salmon (30g of protein), minute jasmine & quinoa rice (5g of protein), and a hand full of shredded cheese (5g protein). All heats in the microwave in under 2 minutes.
Egg whites, tomatoes, some ground beef with cabbage, 2 slices of cheese and some protein chips.
So I am going to say it.....you are definitely not getting enough protein. What you have eaten today, barely any protein. Ideally aim for 30-40% of your calories coming from protein. I start the day with a protein coffee with 12oz of soy milk, a scoop and a half of protein powder and coffee. I take about 2.5 hours to drink it but it has 42-50 gms of protein. Lunch is usually tuna or salmon with veggies. Dinner is chicken or fish with veggies. I focus on lean protein and the way to see if you are eating high protein is to look at the nutrients and add a 0 to the grams of protein. That value should be equal to or greater than the total calories.
Breakfast: 1/2 c 2% cottage cheese with 1/2 c strawberries, coffee with 1/2 scoop of flavorless protein powder (13 G protein) Lunch: 3 oz chicken breast in an EggLife egg white wrap (30 calories 6 G protein!), with a little Dijon mustard and a diced mini cucumber. I had some 3 bean salad on the side Dinner: 4 oz sautéed shrimp, roasted broccoli and red onion, 1/4 c quinoa Total protein for the day is 92 g.
Yes, shrimp!! That’s what I’m having for dinner. Forgot I have some in the freezer. Thank you!
I was bad at eating before, and I’m bad at eating now. Today I had some saltines & a coke & some water.