Michael's 2023 Weight loss Journal

[Ejeff]

Michael,

Great journal, and so smart to see all your food intake for the week at a glance!

I remember years ago when I switched from the SAD diet, I spent a great deal of time preparing various recipes. I enjoyed it for a while, but then got a bit burnt out with the cooking. These days I tend to eat the same thing for breakfast and lunch and just vary my dinner. Plus I really only have to cook for myself now and I’m pretty happy with a nice creamy baked potato that I pop in the microwave with a side of steamed broccoli.

Wishing you continued success, you are off to a great start.

Erin

[Chumly]

An insightful and very important observation...

I definitely do better with variety. There are times in the past that I've spent less time and had little variety (1-2 dishes). The result was always boredom after the first 2-3 days of eating the same food

... and a well-rounded solution!

I am planning to do this [set aside 3-4 hours to prepare several dishes] every weekend and have enough prepared to have some excess so I have more variety as time goes on. I'm focusing on creating the healthy habits of food preparation and now regular exercise.

This might be a little tricky to implement, and will take some trial-and-error, but once you've got it nailed down it will become much easier.

Wishing you peace and balance.

Cheers,
sirdle

P.S. It might make your weekly template more readable if you inserted a blank line between days... and maybe make the days bold? Just a suggestion.

Hi Sirdie,

Thank you! I have made some changes to the template and will start using your suggestions next week.

Michael

[Chumly]

Michael,

Great journal, and so smart to see all your food intake for the week at a glance!

I remember years ago when I switched from the SAD diet, I spent a great deal of time preparing various recipes. I enjoyed it for a while, but then got a bit burnt out with the cooking. These days I tend to eat the same thing for breakfast and lunch and just vary my dinner. Plus I really only have to cook for myself now and I’m pretty happy with a nice creamy baked potato that I pop in the microwave with a side of steamed broccoli.

Wishing you continued success, you are off to a great start.

Erin

I have often made really simple dishes and will make some more, but I am planning to make at least one more complicated dish every week or two. I will probably make some lasagna this weekend. I love it and it helps me transition to this WOE. I am planning to eat WFPB more consistently as time moves on. I tend to do better easing into it rather than cold turkey. I hope to transition to MWL in a month or two. It depends how I'm doing following the standard plan.

Michael

[VegSeekingFit]

Hi Michael!!!

It sounds like you have a great plan! Your lasagna sounds fantastic!!!

Anyway, wishing you the best in the upcoming week.

Take care,
Stephanie

[Chumly]

Week 5 /weight (pounds): 257.2
Sunday breakfast: brown rice, almond milk, bananas, walnuts
Lunch: brown rice, soybeans, mixed steamed vegetables
Dinner: dr. Praegers veggie burger on whole wheat bread, banana, granola and almond milk
Snacks:
Exercise: rest day, the hike really wore me out

Monday breakfast:: two WFPB muffins
Lunch: veggie soup, brown rice, lentil flatbread
Dinner: mixed vegetables on lentil flatbread, wfpb muffin
Snacks:
Exercise:

Tuesday breakfast: brown rice, banana, walnuts
Lunch: 2 soy bean burgers, brown rice, cereal with almond milk
Dinner: 2 slices whole wheat bread with hummus, black bean brownies
Snacks:
Exercise: None.

Wednesday breakfast: lentil flatbread, banana, wfpb muffin
Lunch: mushroom burrito, rice and beans
Dinner: Vietnamese cuisine, rice, tofu and vegetables, 2 black bean brownies
Snacks: chili
Exercise:

Thursday breakfast: brown rice and soy beans, orange, black bean brownie
Lunch: 2 bean burritos, orange, walnuts
Dinner: bean burrito, brown rice, 2 beers
Snacks:
Exercise:

Friday breakfast: brown rice, soy beans, orange, black bean brownie
Lunch: veggie fajita, 2 flour tortillas, refried beans
Dinner: veggie sushi, black bean brownies
Snacks: oatmeal cookie
Exercise: 20 minutes floor exercises

Saturday breakfast: - cooked potatoes and carrots on lentil flatbread
Lunch:
Dinner:
Snacks:
Exercise:

Notes:

[Chumly]

Week/weight (pounds):
Sunday breakfast: - lentil flatbread, sweet potatoes
Lunch: Thai pumpkin curry with tofu and brown rice
Dinner: FOK lasagna, black bean brownies, cereal with almond milk
Snacks:2 wfpb muffins
Exercise:

Monday breakfast: - banana, 2 wfpb muffins
Lunch: Chinese food tofu, vegetables and white rice
Dinner: raw carrots and peppers, brown rice, soybeans, WFPB muffin
Snacks:
Exercise:

Tuesday breakfast: - banana, brown rice, soybeans
Lunch: FOK sweet potato lasagna, raw carrots & peppers, walnuts, banana
Dinner: Buckwheat, Dr. Praeger's veggie burger, black bean brownie
Snacks:
Exercise: 22-minute walk

Wednesday breakfast: - lentil flatbread, banana, 2 vegan sausage patties, Starbucks pumpkin loaf
Lunch: FOK lasagna, banana, raw veggies
Dinner: Impossible burger & fries
Snacks: banana, raw veggies, walnuts
Exercise:

Thursday breakfast:: 2 WFPB muffins, granola bar
Lunch:
Dinner:
Snacks:
Exercise: Egoscue Exercises 20 minutes

Friday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Saturday breakfast: banana, lentil flatbread and 3 plant based sausage patties
Lunch:
Dinner:
Snacks:
Exercise:

Notes:: I really fell off Thursday and Friday. I’m getting back on track today (Saturday).

[Chumly]

Week 2/27/23/weight (pounds):
Sunday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Monday breakfast: banana, walnuts, oatmeal cookie
Lunch: Chipotle's brown rice bowl with black beans, corn and vegetables
Dinner: Bean burger, steamed vegetables, beer, lara bar
Snacks: orange, steamed mixed vegetables, bean burger
Exercise: 20 minutes Egoscue exercises

Tuesday breakfast: - pinto beans, steel-cut oats with banana, cacao nibs
Lunch: banana, lasagna, soybeans, granola
Dinner: mac n not cheese, banana, soybeans
Snacks: 7 pieces veggie sushi, 1 small biscotti
Exercise: Egoscue exercises - 20 minutes, walk 23 minutes

Wednesday breakfast:pinto beans, steel-cut oats with banana, cacao nibs
Lunch:
Dinner:
Snacks:
Exercise:

Thursday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Friday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Saturday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Notes:

[Chumly]

I missed a week due to a work conference.

Michael