6- meal tracking, calorie budget ideas, making a meal plan

Podcast #6 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 6
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Meal Tracking/ Journaling
Calorie Budget ideas
How to make a meal plan

Short Story Featured: adapted from: The Starfish Story
Moral: Small changes really add up

Make sure you are tracking every meal
Do this in your best life journal OR download a free page at WLmotivation.com
What you will track:
1. time you ate
2. what you ate
3. calories in meal
4. how it made you feel
Example: 12:00pm- cheeseburger 300 calories satisfied for 2 hours

It is important to write in all 4 columns.
#4 will come into play so that you learn your body’s patterns
This will become valuable information as you continue with your weight loss journey
You will learn:
what causes your cravings
what makes you feel full
what triggers your hunger
what leaves you unsatisfied or feeling yuck

What to eat and when:
Eat what and when you want!!
Gluten free, organic, blessed by the pope- all not necessary unless you have a medical need
you can eat fat, protein, starch, dairy, and of course fruits and vegetables
try to stay within your calorie budget

Some of my favorite foods that are lower calorie I recommend:
potatoes- baked and sweet (110 calories each)- I eat mine with salsa & light sour cream
low calorie bread, sandwich thins and English muffins
unsweetened almond milk- 30 calories per cup
rice, couscous, orzo
Cheese- american light and fit
FF feta cheese (30 cal per 1/4 cup)
avocado (124 calories for 1/2)

Making your meal plan
put the calorie budget at top of paper
ask the following questions:
1. How many meals do you want to eat per day?
when do you get hungry?
2. What do you WANT to eat?
Can you make it or do you need to buy it?
3. Look ahead on your calendar and figure out when you already have plans-
make a plan for that- look up calories for a restaurant or ask the host what foods will be available
4. What is your environment like? Will you have restrictions?
Will you have access to a fridge, microwave, cooler, stove?
5. Figure out how many days you want to prep food for.
6. Make a 3×5 index card (recipe card) for each “meal” with the calorie amount on top
This will help you in the future plan your meal prep
7. Jot down ideas throughout the week that you may want to do differently next time you make that meal
Or what you want to eat next week
8. Now you just have to figure out what you want to eat for your meals= plug in your food/ meals into the
meals you want to eat per day. (I have 3 main meals and 2-3 snacks per day)

Figuring out what you want to make if you are meal prepping for a day or a week:
Lunch ideas:
– subs
– pasta (maybe bow ties? meat balls? mac n cheese?)
– pasta salad with Italian dressing and veggies (in mason jar)
– spaghetti and meat sauce with veggies- or substitute the noodles with zoodles for very low cal options
– power bowl (taco bell) chicken, guac, sour cream, beans, corn, salsa
– chipotle bowl or make you own with rice, salsas, beans, meat, cheese, guac
– mexican meat bowl- taco meat, onion, rice
– Stuffed pepper bowl- (great for left overs from dinner too!) bell peppers, ground meat, rice, pasta sauce, shredded mozzerela
– Buddha bowl- look on Instagram & Pinterest
– falafels- wonderful little fried chickpea cakes
– Poke Bowl- ahi tuna (available at Aldi’s!), rice, avocado, soy sauce, sesame seeds
– Fall Bowl- sweet potatoes, artichoke, Brussel sprouts, rice in a spicy sauce
– Caesar Salad- homemade dressing (recipe below), chunky Kale, croutons
– Summer Salad- walnuts, bacon bits, strawberries, thinly sliced red onion
– Chef Salad- chopped ham, egg, turkey, cheese
– Mason jar salad- coats everything
– tuna salad in a pita
– egg salad wrap…in an Extreme 50 calorie Wrap 🙂
– Make your own sub or hoagie
– Grilled cheese and tomato soup
– Panini Press BLT

For sandwich materials
bagel~ 300 cal
wrap~ 50 cal
light bread~ 35 cal each
sandwich thin~ 90 calories

– Lentil soup
– chicken noodle soup
– Keurig for chicken broth
– Split pea
– tomato soup

MANY restaurants now have their calories listed right on their menus and even some on the drive through menus!

– cereal
– whole wheat waffles
– oatmeal
– hard boiled (in the instant pot)
– scrambled
– omelet fried then dip low cal bread with sugar free jam into the yolk
– egg sandwiches (Faux mcMuffins)
– Egg burritos- with guac, cheese, turkey bacon, tomato, onion
– Egg mason jar omelets- with 2 egg whites or 1 egg plus cheese and veggies
– sausage gravy and biscuits
– bacon wrapped avocado with fried egg in middle
– salty sweet like chocolate covered pretzels
– orange
– bag of popcorn
– popsicle
– ice cream
– 100 calorie packs- cookies & nuts, etc
– apple
– Spicy v8 Bloody Mary
– Beer

Make sure to track everything you put in your mouth
Get the journal page below to start today

Shop, Chop and Roll Meal Plan:

Breakfast: fried egg, 2 pieces low calorie bread (toast) and sugar free strawberry
Snack: couscous salad
Lunch: Spinach pie piece & egg salad
Snack: Quesadilla (cheese, green chilies, roasted red pepper) and fresh salsa
Dinner: Italian Sausages grilled with foil pack of mushrooms, zucchini, squash and corn on the cob, and apple sauce
Snack: banana and chocolate chip pop (recipe below)

Calorie Content for the Day: 1357


Question to consider until next week…

The last time you accomplished something you were really proud of, what was your motivation? What fueled your fire? Click To Tweet

Don’t miss next week when we will discuss:

Why you’re not following through
How to overcome any obstacle in your path

Show Notes Bonus Features…

Spinach Pie
serves 6 (126 calories each)

canned spinach
1/2 c chopped scallions (3-4 green onions)
2 tbsp fresh dill
2 tbsp fresh parsley
1/2 c fat free feta
2 tbsp parmesian cheese
1/2 c whole wheat flour (or white flour)
1 tbsp. baking powder
1 tsp olive oil
2 eggs
1/2 tea salt

Preheat oven to 400
spray pie dish with Pam or butter spray
mix spinach, scallions, dill, parsley, feta in pie dish
sift flour and baking powder in medium bowl
add remaining ingrediants to the bowl and bleand well
pour into pie dish
bake 28-33 minutes- until knife comes out clean from center
Let stand 5 min before cutting
Egg Salad-
makes 4 servings

6 hard cooked eggs (perfect in instant pot)
3 tbsp reduced fat mayo
1/2 c finly chopped green onion
1 1/2 tbsp sweet pickle relish
1/4 – 1/2 tea celery seed
1/4 tsp salt and 1/8 tsp pepper

mix and enjoy
Caesar Dressing

64 calories for 1 tbsp.
1 tbsp. is plenty if eating in a mason jar- shake until blended throughout all lettue

3 tbsp lemon juice
1 1/2 tsp dijon mustard
3-4 anchivies finly chopped
1/4 c extra virgin olive oil
1/4 tsp pepper
2 tbsp parmesan cheese
2 tbsp garlic

in bowl wisk together lemon juice, mustard, anchovies, and garlic
slowly wisk in ol until combined and thickened
wisk in salt, pepper, and grated cheese
add lettuce
Greek Style Cous Cous Salad
6 servings at 190 calories per serving

1 c whole wheat cous cous- uncooked
1 c halved cucumber slices
1 large tomato
1 pkg fat free feta cheese
1 tsp dill
1/2 c italian dressing

cook cous cous (omit salt and butter)
fluff with fork
Place in large bowl and cool for 10 min
Add remaining ingrediants and toss to cover
refrigerate 1 hour at least to allow flavors to blend
makes 1 seving at 155 calories

2 extreme wraps
1/4 c fat free mozzerela
2 oz of jarred green chilies
chopped roasted red onion
salsa to dip (2 tbsp)

spray quesadilla maker with PAM or other oil spray
place wrap down, add in ingrediants and cover with second wrap
cook until cheese begins to ooze
Banana and Chocolate Pop
makes 4 pops at 103 calories each

1 small ripe banana
1 c nonfat yogurt
1/8 tsp nutmeg
2 tbsp mini chocolate chips
pop molds

combine banana, yogurt, nutmeg in blender til smooth
stir in chocolate chips
spoon into molds
freeze 2 hours til firm
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Quesadilla Maker-

Minute Rice-

Sandwich Thin-

35 calorie Bread-

Panini Press-

Instant Oatmeal packs-

Popsicle Molds

popcorn 100 cal bags


mason jars

Instant pot picture/ link

100 calorie nut packs

Spicy v8

Extreme Wraps



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