Meal Planner Worksheet

[Gaelen]

This is one of the things I saved from the old eatprotein boards FAQs for Protein Power Lifeplan, and thought it might help people who are new to the plan and trying to get a handle on their days' intakes. Enjoy!

Meal Planner Worksheet
Use this sheet every day to monitor your habits over time to see if there are ways you can improve results.

Protein Serving Size
use grams per meal, or S/M/L/XL/XXL from the 30-Day Book: _________

Carbohydrate Serving Size
7-10g ECC for Phase I, or Small/Moderate/Large from the 30-Day Book _________

Did you take your multivitamin/mineral? Yes No

Did you take extra potassium/magnesium? Yes No
--------------------------------------------------------------------------------

JOURNAL
What you planned to eat and What you actually ate!

Breakfast Protein Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Carb Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Fluid (ounces):

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Lunch Protein Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Carb Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Fluid (ounces):

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Snack:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Dinner Protein Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Carb Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Fluid (ounces):

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Notes
--------------------------------------------------------------------------------

--------------------------------------------------------------------------------


--------------------------------------------------------------------------------

reprinted from a file saved from proteinpower.com © 2004

[judy chesterman]

thanks so much for this worksheet. My name is judy chesterman, and i only joined the forum today. Its a bit of a headache for me to find my way around all this.............but practise makes perfect! I
I have run off a copy of the sheet...........I found today, that I ended up eating quite differently to what I thought when I woke up.
I would like to plan for the next day, the night before......get the meat out to thaw etc.
Regarding fibre..................I always have problems in that department. So, when I go onto a high protein way of eating, it just gets worse. So I bought fibre..........phsyllum husks.( i hope that is spelt right.) I have also started having a lot more to drink. I do notice that I am getting a lot drier in the mouth now..........has anyone else noticed that?
Anyway, thank you for the worksheet, and I hope to join in daily , as I get used to my way around the forum.
thanks..............judy chesterman...............australia.





This is one of the things I saved from the old eatprotein boards FAQs for Protein Power Lifeplan, and thought it might help people who are new to the plan and trying to get a handle on their days' intakes. Enjoy!

Meal Planner Worksheet
Use this sheet every day to monitor your habits over time to see if there are ways you can improve results.

Protein Serving Size
use grams per meal, or S/M/L/XL/XXL from the 30-Day Book: _________

Carbohydrate Serving Size
7-10g ECC for Phase I, or Small/Moderate/Large from the 30-Day Book _________

Did you take your multivitamin/mineral? Yes No

Did you take extra potassium/magnesium? Yes No
--------------------------------------------------------------------------------

JOURNAL
What you planned to eat and What you actually ate!

Breakfast Protein Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Carb Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Fluid (ounces):

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Lunch Protein Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Carb Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Fluid (ounces):

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Snack:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Dinner Protein Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Carb Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Fluid (ounces):

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Notes
--------------------------------------------------------------------------------

--------------------------------------------------------------------------------


--------------------------------------------------------------------------------

reprinted from a file saved from proteinpower.com © 2004

[Mitra]

Welcome, Judy.


I do notice that I am getting a lot drier in the mouth now..........has anyone else noticed that?

I remember being very thirsty for a few days when I first started cut my carbs down. It didn't last very long, though.

[lowcarbgirl]

Hi Judy,

Welcome!! I see you found your way over here, glad you made it :) As far as the thirst is concerned, could be your body's way of telling you that you aren't drinking enough pure water. It should diminish in time.

hugs,
Willow

[bigdawg_SLC]

Holy Cow -- this brings back memories of the old eatprotein bbs. I'm glad I'm back! And thanks for all the help and support!

[Morsots]

I began a high protein program program about four weeks ago and am modifying it based on the 1995 Protein Power book. I'm in the process of finding ways to get in all the protein I need and am keeping carbohydrates at the bare minimum. I'm discovering many "hidden" that I wasn't aware of and am now incorporating that info in to my shopping. I lost 13 lbs fairly quickly, in the first two weeks, but have since stayed about the same.

This week I'm going to be super conscious of the carbs and will keep track of all of them and see if it makes a difference. I noticed the Protein Power Life Plan Gram Counter does not give protein values and found that odd. Can anyone recommend a good counter that includes proteins carbohydrates? Those are two values I'm most concerned with at this time.

[Gaelen]

Morsots, welcome in!
While I usually am in favor of keeping counting as simple as possible, in the beginning it might help you to know full nutrient value of your foods so that you get into the habit of choosing foods with the most nutritional bang for your buck. Pretty much any edition of Annette Natow's complete nutrition counter, which includes fats, vitamins, minerals and calories as well as carbs, protein and fiber is good to have on hand. There are also online nutrient information sites from the USDA, FitDay and Nutrient Data--they're linked in the tools section of the 'Getting Started' forums.

Hope this helps.

[Morsots]

Today I am keeing careful track of protein and carbo grams. So far, I have eaten the following:

2 eggs (6 gm each) and 2 sausage (6 gm each) = 18 grams
2.5 oz chicken breast = 17.5 grams
5 oz roasted turkey breast = 35 grams
Carbs for all meals so far = 4 grams

Could it be possible I've already had 183 of protein and it's only afternoon? Maybe I'm counting incorrectly. Does that mean I'm overeating?

I deliberately kept the carbs low because the weight has been at a standstill for almost two weeks. Funnily enough, I only had the mid-morning chicken "snack" as I was fearful I was not eating enough protein!

According to my calculations in the 1995 book I should be having about 70 grams of protein a day. I am awaiting the new Life Plan book to recalcualte everything as I probably calculated too low for my height and weight.

[LisaS]

18+17.5+35 = 70.5
however 6+6+6+6 = 24 (breakfast) not 18
so 24+17.5+35 = 76.5

you either left something out of your recap or did something wrong in your math -

we are having daily menu threads this month - and always have one on Monitor Monday - feel free to post the specifics over there for even more feedback :D

[Morsots]

Thanks; I think it was just a problem with my math.

Where exactly is the thread you mentioned? I went back to the list of forums and did not see one by the name of "daily menu" or "Monitor Monday." I'm very new to the site.

Thanks.

Mary

[SherryJ]

Mary, welcome! :)

The Monitor Monday thread can be found in the "Challenges" forum... There's a current one for today. IF you post today's menu, be on the lookout tomorrow for "Feedback Tuesday" for a review and comments.

Sherry

[faithinhp]

Thank you so much for this planning sheet. I am fairly new to PP and I need all the help and encouragement I can get. I want to lose about 100 lbs and I do NOT want to be diagnosed with diabetes like my mother and maternal grandfather. I am pretty healthy outside of the obesity!

Wish me luck!
FIHP:D

[Mitra]

Welcome, FIHP :). Why don't you go to the challenges section, where there's a daily thread for support and encouragement - and to get to know each other.

[kjc4043]

I fell off the wagon and now trying to get back into the program. :(
I would like to utilize this planner. Is the planner available in a pdf format? I think I can cut and paste it, but it would be easier for me to just print it. KJC

[Ammy]

I have a pdf format, but I'm not sure how to attach it here, or if I have to email it to you?

[Knipfty]

For what it's worth, I use a journal that I found in Barnes & Noble titled DietMinder. You can also buy directly from the publisher at www.dietminder.com.

It tracks very nicely everything you need to follow a low carb plan. The only thing possibly missing would be space to track Omega 3 & 6's. There is some room to add them though if you need to. In addition, there is room to track work out summaries and any vitamins/supplements/meds you might be taking.

I believe it costs around $15 and it will track about 90 days.

There are other pages in it that you can keep pictures, take measurements, and graph results. They've done their homework! I'm about to buy another one in a few weeks.

[bigdawg_SLC]

Meal Planner Worksheet
Use this sheet every day to monitor your habits over time to see if there are ways you can improve results.

Protein Serving Size
use grams per meal, or S/M/L/XL/XXL from the 30-Day Book: _________

Carbohydrate Serving Size
7-10g ECC for Phase I, or Small/Moderate/Large from the 30-Day Book _________

Did you take your multivitamin/mineral? Yes No

Did you take extra potassium/magnesium? Yes No
--------------------------------------------------------------------------------

JOURNAL
What you planned to eat and What you actually ate!

Breakfast Protein Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Carb Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Fluid (ounces):

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Lunch Protein Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Carb Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Fluid (ounces):

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Snack:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Dinner Protein Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Carb Serving:

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Fluid (ounces):

--------------------------------------------------------------------------------

--------------------------------------------------------------------------------

Notes
--------------------------------------------------------------------------------

--------------------------------------------------------------------------------


--------------------------------------------------------------------------------

reprinted from a file saved from proteinpower.com © 2004

Cut and paste it into a word/txt document and print it out. There you will have it. It really does come in handy especially when you are beginning.

[Lildiva158]

Hi my name is Laura. New here and need some help, been off and on Atkins for the past 10 years. Wanted to try something similar but new. Need some new ideas and lots of support!

[gregc]

Thats for the planner it definitely going to helphttps://www.mypicturehost.info/images/signature.jpghttps://www.mypicturehost.info/images/trackingpixel.gif

[KittehMuscles]

This is a great worksheet you provided. Thanks for sharing. Now, if only I can actually make it work for myself. lol.

[ANTHONY]

Do you think that this sheet will help me whole i am losing
my weight.i foud it good but how can it help me?

[redo]

I made my own daily tally sheet, that includes times of meals. When I get off, it is often because I'm not eating at regular times. Also, on the back of the page I have lines for notes, and on the top of the page a place for AM weight. I lost 45 lbs and kept it off for years about 15 years ago, and then gained when I changed jobs/lifestyle and went through menopause. The eating plan that worked before doesn't work anymore, but one thing that still works is to capture my reflections each day.