Meal Planning Headache

Okay, I set a goal to have 10 meals planned today. I did not realize it would take so long. Of course, part of that was a formatting issue with Word where borderlines would pop up where I did not want them and I could not get rid of them!!!!! ARGH!

Anyway, I have 10 meals - 7 breakfasts, 2 snacks, and 1 dinner. I was going to more but I met my goal for this week and I'm frustrated.

All of them seem a bit heavy on the carb side, while being too light on the protein side.

I tried to use some foods from my past and was able to see how caloric they are. The banana sandwich was way way carby, but I added some almonds to the meal to try to put more protein and fat in the ratio.

Peanut butter and raisin sandwich? Fuhgettaboutit! That's two meals right there. Peanut butter on an apple? Ok, but it had better be a small apple and only 1 tablespoon of peanut butter!

Well, that's done anyway. I have the rest of my life to figure out the alterations. If you want to see what I came up with...

BLUEBERRY PEACH GRAPE NUTS AND ½ HAM SANDWICH -- 585 calories
RATIO – 53% carb/26% fat/21% protein HIGHISH CARB - LOWISH PROTEIN
· 2 oz Grape Nuts 100 calories, 1 fat,24 carb,3 protein
· 1 small peach or nectarine 31 calories 0 fat,8 carb,1 protein
· ½ cup blueberries 41 0,11,1
· ¾ cup soy milk 96 4,9,8
· 1 ½ tbsp sliced almonds 66 6,3,3
· 2 oz. lean sliced ham 60 2,2,10
· 1 slice whole wheat bread 100 1,19,5
· 2/3 tbsp low-fat mayonnaise 34 3,1,0
528 cals, 17, 77, 31


CHEESE TOMATO SANDWICH WITH AVOCADO AND STRAWBERRIES – 551 calories
RATIO – 45 carb/33 fat/22 protein
· 2 slices whole wheat bread 220 4,40,10
· 2 oz low fat cheddar cheese 160 12,2,14
· ¼ cup avocado, chopped 60 5,3,1
· 2 tomato slices 7 0,2,0
· ¾ cup strawberries 40 0,10,1
· ¾ cup skim milk 64 0,9,6
551 cals 21 fat, 66 carb, 32 protein

CORN FLAKES AND BANANAS – 491 calories
RATIO – 63 carb/23 fat/14 protein HIGH CARB, LOW PROTEIN
Ingredients:
· 2 cups corn flakes
· 1 cup 2% milk
· ½ large banana, sliced
· 1 tablespoon wheat germ
· 12 almonds
491 calories, 13g fat, 81g carb, 18g protein


OATMEAL WITH RAISINS AND CANADIAN BACON – 458 calories
RATIO - 63 carb/18.5 fat/18.5 protein HIGH CARB, LOW FAT & PROTEIN
· ¾ cup oatmeal (dry) 233, 4, 41, 10
· Cinnamon
· Raisins 1.5 oz (1 small box) 129, 0, 34, 1
· Canadian bacon – 4 slices – 60, 2, 2, 11
· 1 pat butter – 36, 4, 0 , 0
458 calories, 10 g fat, 77 g carb, 22 g protein , 9%, 71%, 20%


OATMEAL WITH RAISINS AND TURKEY SAUSAGE – 482 calories
RATIO – 60% carb/21% fat/ 18% protein HIGH CARB, LOW PROTEIN
· ¾ c oatmeal (dry) 233,4,41,10
· Cinnamon
· Raisins 1.5 oz box 129, 0, 34, 1
· Turkey sausage – 70 grams – 120 calories, 8,1,12
482 calories, 12 fat, 76 carb, 23 protein 11%,68%, 21%

PEANUT BUTTER AND WHEAT GERM ON TOAST WITH MILK – 622 calories
RATIO – 46% carb/33% fat/21% protein - pretty good, low protein
· 1 slice whole wheat bread 110, 2,20,5
· 2 1/3 tbsp peanut butter 233, 20, 6, 9
· 1 tbsp wheat germ 25, 1,3,2
· 2 c nonfat milk 172, 1,24,17
· ¾ cup fruit cocktail 82, 0,21,1
622 calories, 24 fat, 74 carb, 34 protein


TURKEY BACON-TOMATO MELT AND GRAPE NUTS WITH BERRIES AND MILK -- 575 calories
RATIO 55% carb, 23% fat, 22% carb – HIGH CARB, A LITTLE LOW FAT AND PROTEIN
Ingredients:
· 2 slices turkey bacon 40,3,0,4
· 2 oz low-fat cheddar cheese 160, 12, 2, 14
· 2 tomato slices 7, 0,2,0
· ½ whole wheat English muffin 67, 1,13,3
· 1 ½ oz Grape Nuts 150,0,35,5
· ½ cup blueberries 41, 0,11,1
· ½ cup cherries 46, 0,12,1
· ¾ cup skim milk 64,0,9,6
575 calories, 16 g fat, 84 g carb, 34 g protein

SNACKS
APPLE WITH PEANUT BUTTER - 150 calories
RATIO - 45% carb/45% fat/10% protein
· 1 small apple 55 0,15,0
· 1 tbsp peanut butter 95 8,3,4
150 calories 8 fat, 18 carb, 4 protein

APPLE WITH STRING CHEESE - 135 calories
RATIO - 47% carb, 35% fat, 19% protein
· 1 small apple 55 0,15,0
· 1 string cheese 70 5,0,6
135 calories 5g fat, 15g carb, 6g protein



LUNCHES

BANANA SANDWICH - 474 calories
RATIO – 52%/27%/20%
· 1 banana 105 0,27,14
· 2 slices whole wheat bread 200 2,38,10
· 2 tbsp lite mayonnaise 100 10,2,0
· 10 almonds 69 6,2,3
474 calories, 16 fat, 69 carb, 27 protein