MY WEIGHT MANAGEMENT DASHBOARD


Working on...so I can see at a glance the number of calories, etc.   I FOLLOW THIS COMFORTABLY AND GLADLY!

Weight goal:  202 (BMI 24)     Weight loss per week:  1 lb.   Exercise:  Weights 5x week; minimum: 5 miles upincline














































Originally this and a few other other pages were printed and stuck on the inside of the cabinet door in the kitchen, but then I moved them into a flat binder with plastic sheetholders to flip through.  I printed Serving Sizes, My Nutrition/Weight/Exercise Plan Numbers
























Bkfst                             840

Lunch & Aft.                   740

Dinner & evening            500

     Target                    2080 (Calculation)
  Calories, then grams of protein

My Smoothie    755

Bkst

Muessli - 1 cup (85g)  300 (6)
Soy milk - 1 c            100 (7) 
or:
Quick oats - 1/2 cup   180 (5.5)
Soy protein 2 scoops  120 (25)

Snacks

2 fruits (spread out)      215 (2-3)
Handful of nuts 

Lunch

Flat buns -                  130? (4)?
Black bean burger       210  (17)

Dinner

Broccoli, etc. 4.5 c      120 (4)

My Preproportioned Meal Plan 
CALORIE REFERENCES

Beans (legumes) - 1 cup - 240 -300 -
    (12-17 gms protein)
Black Bean Burger   120 g, 210 cal, (17)

Almonds - 16           180 (7)

Apple - Lge (3")        110 (.6)
Banana (7-7/8") -      105 (1.3)
Orange juice - 8 oz.  110 (not worth it)
Orange - Lge (3") -     86 (1.7)
Pear                         81 (.5)

Egg - Large               74 (6.3)

Fish (3 oz.)              175 (16.8)

Frappucino Mocha Light Venti (38g sugar, 260 mg sodium) 190 (6)
(not worth it)

SERVINGS FOR A GOOD DIET

Whole grains         7  (1/2 cup)
Fruit                     2+
Vegetables           4-9     1/2 cup
Protein                 6
Water                 10  cups

Daily monitor chart
Record what I eat and est. calories and whether I feel full enough and sustained enough. 
I should buy a simple food scale. Done.
NUTRITIONAL NEEDS

Protein - Adult male   56 g
  (over 80 might leach bones)
3 g Omega 3 
WebMD Weight Loss & Diet Plans 

Digital coaching, free, plus references:
Contents, calories SparkPeople.com - And a tracker, meal plans available,  Enter foods for the day, computes calories, protein, etc.
System

Checklist
   Eat vitamins (cue: return breakfast
      dishes)
   Morning stretching
   Weight Loss Checklist