My Progress Over a Year . . .

I eat between 1600 -2000 per day. I get in roughly 5 meals a day. This is Monday-Friday. On the weekends, my schedule is different and I eat fewer meals (roughly 3).   For a while I was eating around my maintanence cal intake (2100 cals/day).  I wasn't losing but my body kept changing.  I'm back at eating at a defict which is about 1800 cals/day.

I try and eat a big chunk of my calories in during the day. It helps with my hunger at night, plus I don't like going to bed feeling really FULL

I am also adamant about tracking my food intake, I use myfitnesspal.com to track (username kmp411). Also, I weigh my food. Cups and spoons are okay, but to be accurate on what I put in my body I weigh it. It might seem like a hassle, but it is actually very easy and becomes a habit when I’m in my kitchen preparing meals.

My diet staples:

·         Whey protein - I use this to make sure I meet my protein needs for the day. I can only eat so much chicken LOL :)

·         Low fat cheese’s (white cheese is typically lower in cals, then yellow cheese)

·         Extra virgin coconut oil/extra virgin olive oil

·         Greek yogurt (plain)

·         Cottage Cheese

·         Pretty much all veggies minus potatoes, corn.... I limit these (except sweet potato)

·         Lean meats - chicken, seafood and turkey. I eat pork sometimes. I'm not really a beef person, but I will eat on occasion (lean)

·         Egg whites

·         Almond milk/Coconut milk – I love this. I don't like cow’s milk, and it's only 30-45 cal per cup. I use this in my protein shakes

·         Variety of Fruit (Fresh and frozen)

·         Spaghetti Squash --- LOVE this! It is an excellent substitute for rice and pasta. I eat this a lot. It’s only 40-50 cals per cup

·         Nuts

·         Green tea

·         Water - I drink a lot per day...at a min, 100oz

·         As far as beverages, I eliminate ALL sugary drinks (pop, juice).  I drink crystal light on occasion and I will have a diet pop also (maybe once a month) I drink mostly water.

·         Whole grains - bagels, wraps(Flat-out is my preferred brand, 100 cals/serving) light breads

·         Steel cut oatmeal

·         Whole grain pasta

·         Peanut butter (I buy this in serving size packets.  Jars are not allowed in my house!! I have a weakness for PB)

ETA: I also use light salad dressing's.  Bolthouse is my fav!