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PERSONAL TRAINER ROUTINES.

1600 Calorie Low Fat Diet

Here is a sample low fat diet meal plan (1600 calorie).

Breakfast
 
Amount
Item Protein Carbs Fats Calories
  12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
  1 cup milk, 2% 8.00 11.00 5.00 120.00
  1 tbps cream, fluid, half and half 0.44 0.65 1.73 19.55
  1.5 cups cheerios 4.50 34.50 3.00 165.00
 
Total:
12.98 46.26 9.73 305.22
AM Snack
 
1 each
apple-medium with peel 0.30 21.10 0.00 81.00
  Total: 0.30 21.10 0.00 81.00
Lunch
 
2 each

bread whole wheat-slice

6.00

24.00

2.00

140.00
  1 each orange-medium 1.10 17.40 0.30 69.00
  0.15 cup mayo 0.32 8.47 11.77 137.37
  2 ounces turkey breast/white meat or ham 17.00 0.00 0.40 76.50
 
Total:
24.42 49.96 14.47 422.87
PM Snack
  1 each banana-med. 1.20 26.70 0.60 105.00
 
Total:
1.20 26.70 0.60 105.00
Dinner
 
5 ounces

halibut - broiled

37.50

0.00

5.00

198.75
  1 cup rice-brown cook steamed 6.00 62.00 0.00 164.00
  1 tbps thousand island-reduced cal. Kraft 0.00 3.00 1.00 20.00
  1 spear broccoli 4.50 7.90 0.50 42.00
  1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00
 
Total:
84.50 82.40 10.90 660.75
 
  Grand Total: 123.39 226.42 35.70 1574.84


Grocery List For The Week
Food Quantity
Apple - medium with peel 7 each
Banana - medium 8 inch 7 each
Bread whole wheat - slice 14 each
Broccoli 7 spears
Cheerios 10.5 cups
Chicken Breast / White Meat 28 ounces
Coca Cola - diet 84 ounces
Coffee- w/caffeine 84 ounces
Cream, fluid, half and half 7 tablespoons
Halibut - broiled 35 ounces
Mayo type, reg., w/salt 1 cup
Milk - 2 % fat 7 cups
Orange - medium 7 each
Rice - brown 7 cups
Salad - small garden 7 small
Thousand island - reduced cal. 7 table spoons
Turkey Breast / White Meat 14 ounces





I've really been watching what I eat. I've lost a couple of pounds and I'm down to ***.* from ***.*. So I really happy with that. As I mentioned, I was trying to change my weight cuz I started off with what I thought was 150 but it wasn't. -- Evelyn J



I found the link to my calorie counter. I am using it daily. It really helps to have these tools in place. I wrote an e-mail to my former trainer, letting him know about Changing Shape Fitness. He had helped me for nearly eight months. Weight loss is a conscious effort to eat enough to survive. I let him know that I'm in good hands and learning. I shall write back for my Weekly Checkin soon. Have a good day. -- Eugene V



My jeans are a tad looser and I don't mind looking in the mirror so much. I feel I've learned a lot about portions, fat content, total calories, but more importantly, I don't have that panicky feeling that I have on previous diets when I felt I would surely starve to death before it was over. I can't believe how unlimited my options are. I am only really now learning how to change things around in my daily eating plan and it is making all the difference in the world! -- Laurie S



Have lost 8.5 lbs since March 11/09.........started at *** lbs and now I am *** really trying to reach the *** lb for my first goal! Sticking with the carbs/fats/proteins and maintaining 1600 calories working great! -- Cathy O 



Thanks!  I like this food log thing.  It serves two purposes: 1) keep track of everything I eat with calories so I know if I have enough calories for an extra snack at night and 2) it serves as a motivation NOT to eat since I have to look up the calories, fat, etc then write them down which takes time  :)Day 2 of log:  1400 calories, 50 g fat (sorry fat's a little higher... my husband and I grilled up turkey brats yesterday which are higher in fat than I realized for the Blackhawks game... They WON!  :) As for the hunger, it hasn't been too bad!  I remember being a lot hungrier when I tried Weightwatchers back in college.  That was tough because I was only allowed 22 points each day which was hard when you're living on campus and eating at the cafeteria.  I've been trying to pick out foods that are not only low in calories and fat, but also high in fiber to try and scave the hunger pains.  I've also been drinking a lot of water and tea to help keep my stomach full in between meals. -- Julia S



As promised, here is my first weeks calorie journal.  I lost 2.6 pounds which makes me feel really good.  I am on the right track again.  Thanks for all your help. -- Debra M



Thank you very much for all of your help. This way will work. I just need to get into the habit of inputting it every day. I can login from my phone but sometimes it's hard to input calories. Thank you for all of you quick responses. I've lost 4 lbs since last week! I purchased a homedics scale that also calculates body fat %, body water %, muscle mass, and bone mass. I put a list on the wall next to my scale to right this information down on a daily basis. I also purchased a fat caliper. -- Shawnda K



I have lost weight. I'm feeling better about cooking meals. I NEVER cooked before. I'd have anxiety about it. I was afraid my husband would not like anything I cooked. But he does!



Matt, Thanks for the words of encouragement. I feel I am breathing deeper, more air flow. I am getting the stretches more and stretching and moving more on a regular basis. I find myself jogging up a flight of stairs instead of walking and getting less winded. I feel more energetic overall. I am glad I found this website. -- Michele S



It is perfect...thanks so much for your help...I also like the new website layout...



My clothes fit better and I feel less tired after teaching in heels all day. -- Rebecca D



My wedding ring comes off again! What I thought was some arthritis in my hands seems to be all but gone and I'm sleeping better. Lost 6 pounds in the first week. I'm very jacked by that. -- Mike M



First of all thank you. This site has been an eye opener for me and I am confident that this is a start of a long association. I sincerely hope efforts I put in here will pay dividends. -- Larsen D



I put on a pair of boots that were very tight in the calves a few months ago when I wore them last, and they zipped up without any problems!



I feel like i have more energy from eating better and working out. I am finding it easier to choose healthier foods for example at restaurants. -- Kelly C



Matt, Thanks for the words of encouragement. I feel I am breathing deeper, more air flow. I am getting the stretches more and stretching and moving more on a regular basis. I find myself jogging up a flight of stairs instead of walking and getting less winded. I feel more energetic overall. I am glad I found this website. -- Michele S



One big one is that I finally broke through the 190 barrier. Weighing in at 189! Also seeing greater definition in my abs. -- Kevin P



Currently down two pants sizes. People are starting to notice I have lost weight. Energy is up and feeling good about myself. Weight # has remained pretty steady the last 2 weeks, but my body is changing. Life has been fast and furious and I have not logged calories consistently, but I have continued to follow low cal plan and make healthier choices. I'm happy about my success and choosing to notice changes in my body rather than changes on the scale. -- Shari Ebr



Searching for fewer calories? Check out the low calorie diets below
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