Daily Menus for Maintenance

[chayarg 402]

Sunday jan 19
5'2" / 29 months PO/ CW 171.8
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945- coffee + almond milk + cinnamon

1145- coffee + almond milk + cayenne + cinnamon

400- pb oatmeal cookie

445- 2 egg omelet + spicy green pepper sauce

700- lavish roll+ Italian sausage

830- 2 oz pastrami

1030- coffe + almond milk + cinnamon

1145- lavish roll + 1 Tbsp Peanut Butter / quarter cup oatmeal
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Totals- 1056 cals / 72g protien / 40g net carbs / 65g fat

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[ms.sss 14,651]

Yesterday Monday, Jan 20
Maintenance : 5'2" / 1yr PO Sleeve / 116.9 lbs
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I've RE-realized that when I eat only when I am hungry, I don't eat much. Employed this only-eat-if-hungry-and-just-to-satisfaction method yesterday and it brought back weight loss memories, as well as highlighted to me that I've been eating a lot lately with NON-hunger based intentions.

Also, I got under 117lbs this morning (thanks poop!), but am feeling like I want to get to sub 115lbs...we'll see.
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9:00pm - 1 black coffee w/ stevia + 1 skinny tea latte

3:00pm - salad w/ vinaigrette + carrots + cucumber + green bell peppers + 4.5 oz peameal bacon + 1 tsp horseradish mustard + 1oz cashews +

8:00pm - 3/4 cup cottage cheese + 1/2 fl oz pumpkin seeds + 1 oz blueberries + 1.5 oz apple and stuffing stuffed pork loin

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Totals: 614 cals - 53g Protein - 30g NET carbs - 29g fat

[Kris77 1,506]

On 01/16/2020 at 09:35, FluffyChix said:

@Kris77 Disclaimer, I'm an outlier. I maintain on small calories. And I don't want to feel deprivation. So I have learned a long time ago to make "skinny swaps" or now, "bari healthy life swaps" aka "BHL swaps" for things I want. So there is some taste or texture compromise, but the end product produces a high level of dietary satisfaction.

I did that all while in WLM. And even more allowances now in MM. It just has to fit my macros and daily energy intake goal.



So you could make a crazy good, healthy trail mix with the following. But it would still be pretty pricey from a calorie perspective and for me, would be so so easy to overeat. It would be a treat for me and one I didn't keep in the house (during WLM--cuz during WLM, I'm a TCB girl. I have zero fuc*s about taking a scenic tour. I want the destination asap), cuz it would call my name.



Healthy-ish Trail Mix: This makes approximately 11 servings (1/4c each), roughly 118cals per 1/4c which isn't so bad.

Thanks for that info!! Trying to click on the trail mix you posted. It won’t let me make it bigger. (The print is too small for me to read)

[chayarg 402]

Mon jan 20
29 months PO/ 5'2" / CW 171.2
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830- coffee + almond milk

945- coffee + almond milk

100- 3 oz salmon + broccoli salad

400- lavish roll + Tbsp Peanut Butter

500- coffee + almond milk / 1 oz cheddar cheese

600- strawberry greek yogurt oatmeal smoothie

745- quinoa, beef, spinach, jalapeno

1000- coffee+ almon milk

1030- half coffee + almond milk
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Totals- 1114 cals / 86g protien/ 68g net carbs / 49g fat
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Each coffee is 16 oz. Too much coffee?



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[ms.sss 14,651]

2 hours ago, chayarg said:

Mon jan 20
29 months PO/ 5'2" / CW 171.2
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830- coffee + almond milk

945- coffee + almond milk

100- 3 oz salmon + broccoli salad

400- lavish roll + Tbsp Peanut Butter

500- coffee + almond milk / 1 oz cheddar cheese

600- strawberry greek yogurt oatmeal smoothie

745- quinoa, beef, spinach, jalapeno

1000- coffee+ almon milk

1030- half coffee + almond milk
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Totals- 1114 cals / 86g protien/ 68g net carbs / 49g fat
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Each coffee is 16 oz. Too much coffee?



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That's a lot of coffee! Did you get any sleep last night, lol

[chayarg 402]

That's a lot of coffee! Did you get any sleep last night, lol

I actually got more sleep than usual 6.5 hours lol that's still way to little the last coffee was Decaf whenever I restrict calories I find myself needing a lot more caffeine. Not sure why but this is the way it is for me. Trying as much as possible to stay away from energy drinks, when I do have one it's always sugar free

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[ms.sss 14,651]

Yesterday Tuesday, Jan 21
Maintenance : 5'2" / 1.25 yr PO Sleeve / 115.3 lbs
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I baked a batch of molasses ginger Cookies for the fam last night and didn't even eat one *mic drop* 😎
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9:00pm - 1 black coffee w/ stevia + 1 skinny tea latte

3:00pm - salad w/ vinaigrette + carrots + cucumber + 3 tbsp blue cheese + 2.5 oz apple stuffed pork loin + 1.5 oz kimchee

7:30pm - salad w/ vinaigrette+ carrots + cucumber + 1.5 oz avocado + 3.5 tbsp sour cream + 1 tbsp salsa + 1/2 cup taco meat filling (ground beef, red onions, jalapeño peppers)

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Totals: 584 cals - 32g Protein - 26g NET carbs - 35g fat

[chayarg 402]

Yesterday Tuesday, Jan 21
Maintenance : 5'2" / 1.25 yr PO Sleeve / 115.3 lbs
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I baked a batch of molasses ginger Cookies for the fam last night and didn't even eat one *mic drop* [emoji41]
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9:00pm - 1 black coffee w/ stevia + 1 skinny tea latte
3:00pm - salad w/ vinaigrette + carrots + cucumber + 3 tbsp blue cheese + 2.5 oz apple stuffed pork loin + 1.5 oz kimchee
7:30pm - salad w/ vinaigrette+ carrots + cucumber + 1.5 oz avocado + 3.5 tbsp sour cream + 1 tbsp salsa + 1/2 cup taco meat filling (ground beef, red onions, jalapeño peppers)
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Totals: 584 cals - 32g Protein - 26g NET carbs - 35g fat

You weren't hungry? I struggle to stay under 1200 cals

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[ms.sss 14,651]

56 minutes ago, chayarg said:

You weren't hungry? I struggle to stay under 1200 cals

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For past 2 days, I purposefully didn't eat until 2 or 3 pm, and that part was relatively easy cuz I am not normally hungry in the morning anyway, and I just went out to shop or do errands to keep me busy until mid-afternoon when I would get home to eat my first meal. My restriction stops me from overeating, and I made sure not to eat junk (I tell myself that I can have some junk later after I lose a couple lbs, lol)

The more challenging part was in the evening. I said I wouldn't eat past 7. When I felt like I wanted to eat, I drank something instead (which means I probably wasn't really hungry, just snacky).

So was I hungry? I don't think so. I wasn't full either, though. Just satisfied, I guess.

Edited to Add: With that said though, I will not be able to sustain this way of eating long term. I'm just doing this temporarily to get down to a happier happy-place, lol.

Edited January 22, 2020 by ms.sss

[ms.sss 14,651]

Yesterday Wednesday, Jan 22
Maintenance : 5'2" / 1.25 yr PO Sleeve / 114.8 lbs
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It was getting harder to NOT engage in evening snacking last night. I had a good 5-10 minute inner conversation with myself about the harmlessness of eating ONE ginger molasses cookie. After drinking a cup of tea and finding myself still thinking about that darn cookie, I decided to just go upstairs and put some physical distance between me and said cookie and go to bed. It worked, LOL. Plus I got a really good night's sleep 😎

I am sitting in the kitchen now with those Cookies in my line of sight, and I don't really care for them vs. last night. I'd rather be enjoying my tea. Which I am.

My scale says I got under 115 this morning. Now I know this is mostly Water weight so I am going to have to sustain sub 115 for at least a week for it to really count.
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9:30pm - 1 black coffee w/ stevia + 1 skinny tea latte

2:00pm - 1 skinny tea latte + salad w/ vinaigrette + 1/2 oz avocado + 1 tbsp sour cream + 1/2 tbsp salsa + 1/8 cup taco meat filling (ground beef, red onions, jalapeño peppers) + 4 oz pan fried/roasted duck breast

7:00pm - 1 skinny tea latte + salad w/ vinaigrette+ carrots + cucumber + 1 oz avocado + 2.5 tbsp sour cream + 2 tbsp salsa + 1/3 cup taco meat filling + 2.5 oz pan fried/roasted duck breast

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Totals: 649 cals - 43g Protein - 12g NET carbs - 45g fat

Edited January 23, 2020 by ms.sss

[chayarg 402]

Oops I'm 2 days behind

Tuesday jan 21
CW 171.2
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Breakfast: coffee + almond milk

Lunch: 3 oz salmon + broccoli

Snack: coffee + almond milk / vegetable soup

Dinner: lavish roll + ground beef + spinach + jalapeno peppers

Snack: vegan white cheddar chickpea puffs
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Totals- 984 cals / 68g protien/ 58g net carbs / 47g fat

Wednesday jan 22
I had some serious hunger pains probably due to acid and gerd. I ate a lot but killed it at the gym
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Breakfast: coffee + almond milk/ protien oatmeal pancake / 1.5 oz salmon

Lunch: 2 egg omelet

Snack: lavish roll + Peanut Butter / coffee + milk

Snack: vegetable Soup / chickpea puffs

Dinner: protien oatmeal pancake

Snack: vegetable soup + cheese
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Totals- 1572 cals / 99g protien/107 net carbs/76g fat

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[ms.sss 14,651]

5 minutes ago, chayarg said:

probably due to acid and gerd.

...is this an ongoing problem for you? Do you take anything for it?

[chayarg 402]

...is this an ongoing problem for you? Do you take anything for it?

I'm the worst when it comes too meds my pcp gave me omeprazole a year ago but I only took a couple of times and I had an issue where I kept on getting hoarse. Saw a vocal therapist, she said it's a combination of reflux and overuse. But I stopped seeing her after summer ( I haven't been hoarse in a while) I have a constant sore throat.

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[Arabesque 6,470]

The sore throat is probably from the reflux - the acid burning your throat when it rises. Try the omeprazole again. My surgeon said I would have to take nexium everyday for ever (it’s a very similar med to omeprazole).

[ms.sss 14,651]

Yesterday Thursday, Jan 23
Maintenance : 5'2" / 1.25 yr PO Sleeve / 114.4 lbs
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K, gonna do one more day of this low-cal business and then I'm gonna go back to a higher intake starting tomorrow so as to maintain at 115lbs. Plus we are going to my little niece's bday party tomorrow and I am totally planning on having some CAKE!
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8:00pm - 1 black coffee w/ stevia + 1 skinny tea latte

2:00pm - 1 peppermint tea + salad w/ vinaigrette + carrots + cucumber + 1 oz green apple + 4oz avocado + 2 tbsp sour cream + 1 tbsp salsa + 1/3 cup taco meat filling + 4oz kimchee ** ate half of this **

4:00pm - ** leftovers of my 2pm meal **

7:00pm - 1 skinny tea latte + salad w/ vinaigrette + carrots + cucumber + 1 oz green grapes + 1/2 tbsp sour cream + 1 tbsp salsa + 1/3 cup taco meat filling + 1/2 oz achovy fillets + 3 tbsp blue cheese + 1/4 cup shelled edamame

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Totals: 683 cals - 35g Protein - 28g NET carbs - 42g fat