Meal Planning for bigger girlies! ✨
Hey hey!! So I’ve been plus sized my whole life and finally had the resources to get some help with what’s been keeping me from losing weight! Let’s talk about it!!
My Story~
🤍 Mentally:
My mental health had been suffering so so much over several years of my life and my weight was a contributing factor! I felt really depressed, tired, worn down, stressed, and it increased symptoms from my already miserable brain! I wanted to THINK better.
🤍 Physically:
To say that physically I was really inhibited would be an understatement! Everything was difficult and everything hurt so badly, my body hardly functioned at all, and I was pushing her so hard consistently! I wanted to FEEL better.
🤍 Socially/Emotionally:
I was embarrassed to be me. I knew I was overweight and I was becoming the “fat friend” stereotype. A lot of people told me they were worried about me and consistently pointed it out. I did a lot of working out, trying to diet, going through different methods and nothing was working.. I wanted to LOVE myself.
Here’s what I did:
I started eating more.
*record scratches*
Huh??
Everyone I’ve met has the same reaction to this, and I bet some of you did too!!
I met with a nutritionist through my insurance and she told me that I was killing my body trying to diet and over exercise and lose weight for superficial reasons. She explained that my size meant that I’m burning more calories from trying to survive, and that meant that when I didn’t give my body enough… All of my food was being retained for energy as fat!!
She gave me a HARSH number for my maintenance level, and it was 2700 calories a day! I was like “there’s no way this will work”
Within a year I lost a full 100 pounds!
This meal plan is a reflection of my personal deficit, and I will list the calorie breakdowns below! I hope this can help another girl who might be trying everything and still not seeing results. You are beautiful the way you are, and if you want to lose weight, don’t do it for your appearance! Do it to take care of your body!! She’s been with you the whole time 🩷🩷
Week 1 -
Sunday - overnight oats (211), chai tea (110) latte, grilled mozzarella sandwich (449), cucumber salad (255), chicken pesto pasta (784), cherry pie bowl (75)(protein bar snack 180)
total 2068 cal
Monday - skinny blueberry muffins (168), matcha latte (110), honey mustard chicken bacon avocado salad (410), chicken taquitos(203), Spanish rice (364), grilled zucchini salad (346), cheesecake (175) (caprese skewers snack 91 per)
total 2049 cal (3x skewers) total 2126 cal (2x skewers and 2x muffins)
Tuesday - breakfast sandwich (313), orange juice (222), veggie wrap (361), kale chips (25), sushi bowls (624), lemon blueberry bars (125 each) (granola bar snack 200 each)
total (2x snack 2x dessert) 2195 cal
Wednesday - smoothie bowl(250), taco lettuce wraps(239), veggie straws (134), grilled chicken (413), fried potatoes and onions (350) cucumber feta salad(292), chocolate mug cake (219) (baby carrots and ranch snack 235)
total 2155 cal (2 serve lettuce wraps, 2 serve veggie straws) total 2132 cal (fried potatoes and onions instead of above)
Thursday - overnight oats (211), protein shake (90), salad wrap(281), roasted chickpeas (218), parmesan crusted pork chops(349), garlic butter mushrooms (432), fruit salad (155) (frozen yogurt bark snack 95)
total 2207 cal (2 serve yogurt bark and 2 salad wrap)
Friday - avocado toast (271), chai latte (110) Buffalo chicken pasta salad (418), lemon garlic shrimp (240), basil pesto veggie salad(498), rice cake s’mores(206) (frozen grapes snack 124)
total: 2073 cal (2x pasta, 2x veggie salad, 4x s’mores)
Saturday - breakfast burrito (300), orange juice (222),
Takeout for lunch (allot 800 cal), Zucchini lasagna (470), salad kit (210), apple pie bowl (75) (cucumber boat snack 181)
total: 1458 cal (with 800 at lunch, total: 2258 cal)
Meal planning can be a game-changer, especially for those on a weight loss journey. Understanding the importance of nutrition tailored to your body's needs is essential. For plus-sized individuals, caloric intake must reflect lifestyle and energy levels. Often, myths surrounding dieting suggest that consuming fewer calories leads to better weight loss; however, it’s crucial to recognize that insufficient nourishment can result in weight retention rather than loss. The journey includes adopting a mindset shift — prioritizing health over appearance. This approach not only helps in physical transformation but also enhances mental well-being. Incorporate a balance of macronutrients into your meals: lean proteins, healthy fats, and whole carbohydrates play a vital role in sustaining energy levels and keeping hunger at bay. Consider including varied sources of nutrients in your meal plans. For instance, vibrant salads packed with vegetables and protein-rich foods can enhance feelings of fullness. Moreover, healthy snacks such as granola bars or yogurt can provide the necessary energy boosts during the day. Weekly planning is beneficial. Create easy-to-follow and balanced meal ideas that promote overall wellness. Utilizing coffee alternatives or mindful breakfast options can set a focused tone for the day. Consistency and enjoyment in meal planning will make the journey not just about losing weight but also about discovering new flavors and fostering a loving relationship with food. Always consult with a licensed nutritionist to tailor your meal plan aligned with your health goals.
