Nutrition in Meal Planning

Monday kinda got me on a nutrition kick. Before I got pregnant I was actually really good at tracking my food. We had trouble conceiving and my doctor told me if I lost weight, it would be easier. At the beginning of 2015, I was 170 pounds (I’m 5’4″) and wore a medium/size 8. I wasn’t huge but, that was the biggest I’d ever been. After my doctor told me loosing weight would be best, I took to it with vigor. Difficulty conceiving was completely out of my hands but, my weight – I could control that. My type A-ness was completely stoked. In April, I put myself on 1500 calories a day which was the lowest (according to somewhere on the internet) I should go. I am dead set against doing diets that restrict what you can and can’t have because I know I would fail in a minute if I couldn’t have potatoes or chocolate milk or things like that. So, I allowed myself to have anything I wanted, but if I ran out of calories it sucked to be me. Anyways, about halfway through the year, I had to switch doctors (I graduated college and could no longer see one of the schools doctors). He flat out told me that 1500 calories was too high for me if I wanted to lose substantial weight and told me to go down to 1200. (Don’t freak out anyone! It’s because I have PCOS which basically makes it difficult for my body to transfer food into energy and instead just stores it. I need less food than a normal person). I dropped down to 1200 calories. For those of you who have never eaten that few calories before, it isn’t a lot and you really have to plan your food well to not end up eating celery for dinner. So, for a couple months, I planned every individual meal and snack for the day and how they related to the other meals so I wouldn’t go hungry. I had all the foods listed and all of their calories next to them. I lost 25 pounds between April and October (when I found out I was pregnant). I lost another 5 pounds the first month I knew I was pregnant because I couldn’t eat anything. Fast forward to my last doctor’s appointment and my doctor tells me this: ‘So, you didn’t gain almost any weight your first trimester so this is okay but, this past month you gained 8 pounds. You don’t want to continue doing that.’

Oops. 

The past couple of weeks, I’ve really been trying to scale back my eating and I aim for 1800-2000 calories. (Side note: When you’re pregnant, you should add about 300 calories to what your body normally needs. When non-pregnant 1500 calories had me loosing a little weight so, I aim for a little above 1800. Everyone is different though so, ask your doctor!). As, I was reviewing nutrition information for my article on Monday, I realized I probably wasn’t getting all the nutrients me or Little C needs. So, I consulted the handy-dandy MyPlate. Thanks government! I mixed the recommendations of how many servings of each food group I need for someone my age/weight/height that isn’t pregnant vs that is (hence why they are optional). The reason I did this is because, MyPlate decided that I needed 2400 calories as a pregnant woman. Which might be true normally but, definitely isn’t for me.

Anyways, after that long rambling explanation, here is what I came up with:

I meal plan by two weeks, which is why there are two checkboxes under each day of the week.When I meal plan, I have the chart printed and check the boxes as I assign food to each day. I also check calories as I go along. I use My Fitness Pal (non-affiliated link, I just love them so much, and it’s free) to check calories for each food item.

I will post the full 2 week menu on Friday!

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Fruit 1
Fruit 2
Vegetable 1
Vegetable 2
Vegetable 3
Grain 1
Grain 2
Grain 3
Grain 4
Grain 5
Grain 6
Grain 7 (opt)
Grain 8 (opt)
Protein 1
Protein 2
Protein 3
Protein 4
Protein 5
Protein 6
Dairy 1
Dairy 2
Dairy 3

 

2 Servings of fruit:

  • 1 cup raw fruit
  • ½ cup dried fruit
  • 1 cup 100% fruit juice

2.5 – 3 Servings Vegetables

  • 1 cup raw/cooked veggies
  • 2 cups leafy salad greens

6 – 8 servings Grains

  • 1 slice of bread
  • ½ cup of cooked rice/pasta/cereal
  • ½ cup cooked Oatmeal

5.5 – 6.5 Servings Protein

  • 1 oz meat
  • 1 egg
  • 1 tbsp peanut butter
  • ¼ cup beans

3 Servings dairy

  • 1 cup milk
  • 1 cup yogurt
  • 5 oz cheese

How do you make sure you eat healthily?

xoxo,

Kels

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