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StawberryC
For a girl who is 15 and 5'5 and weighs 117 pounds who has 2 hour cross country practice 5 days a week and 30 minutes on the elliptical machine 6 days a week?
Answer
If you have to cook for yourself, then you need to learn how to cook.
Your BMR is 1,400 calories (Female 15 years old, 5â5 and 117lbs) and 13 hours of exercising a week would be around 6,240 calories (an average of 8 calories/minute at your weight) divided by 7 = 900 more calories (rounded up) so you need to eat 1,400 + 900 = 2,300 calories to which you add calories for growth (until you reach the age of 21). You get ravenous during growth spurts.
You need a good hearty breakfast, a mid-morning snack, a good lunch (salad/soup + main dish + cheese and/or dessert) a huge mid-afternoon snack, a big dinner and then a supper (between dinner and bed time).
Eating healthy is about avoiding the unhealthy food as much as possible. Once you stay away from fast food (any restaurant food, really), packaged and boxed food (except for bread, pasta and rice, if you donât make your own bread/pasta), canned food, prepared and processed food, then youâre left with the fruits/veggies, whole wheat food (the brown kind of bread, pasta), brown rice, legumes (beans, peas, lentils...), lean meat, low fat dairies, eggs and the good kind of oil (olive, avocado, nuts, fish).
Here are 10 meals to give you inspiration:
lettuce salad with heart of palm â salmon with gravy/steamed potato â cheese â cake
cucumber salad â sautéed turkey/young peas â yogurt
beets - pork roast/oven cheesed mashed potatoes â pear
shredded carrots salad â chicken with rice - roasted potato â fruit salad
carrots soup â sautéed pork/white beans with tomato sauce â grapes
leek soup â spaghettis Bolognese â cheese â applesauce
dry sausage â hardboiled egg in white sauce/spinach â cheese â Kiwi
lettuce and corn â fish fillet/cauliflower â cheese â vanilla cream
endive salad â beef stew with vegetables â Ice-cream
vegetable soup â veal Marengo-mushrooms & tomatoes/carrots â cheese âClementine
Edit:
Kameshâs suggestions are for old people like me or overweight people trying to lose weight...not for active teenagers like you are.
One egg white is only 17 calories and wonât get you very far if you need 2,300/2,500 calories/day.
People who are growing or need a lot of calories (kids, teenagers, active young men, very, extremely active young women) need whole milk not fat free milk (I drink 1% because Iâm old and skim milk tastes like white water to me).
Do not eat âbarsâ for snacks, those are just processed food. You can have some nuts or a piece of bread with chocolate or eat a tomato and a hardboiled egg (with a pinch of salt for taste and sodium requirement).
Tomatoes are fruits but used as veggies when cooked in dishes/tomato sauces and unlike any other fruits, they go well, eaten just like that, with a pinch of salt. Get organic ones that might taste like tomatoes (and not bland water) or better, grow them yourself (theyâll taste like Heaven).
Iâm old and do not need many calories but youâre young and you need cooked meals. If I make a tuna sandwich with crunchy celery, one tbsp of mayo using whole wheat bread and a slice of cheese, for lunch or dinner, itâs because Iâm old. For you, that could be like a snack, not a lunch.
10 cherries? Right now, theyâre in season (in the USA) so Iâm going to make my cherry clafoutis today. I buy twice as much as I need so I can munch on them any time I pass through the kitchen (certainly not counting them as I do not have an obsessive eating disorder).
I eat poultry maybe once a week...nothing to do with the calorie content, just because I like variety and I can cook an awesome rotisserie chicken or have some good slow cooker recipes. But I only like the dark meat (legs and thighs) as the lower calorie white meat (breasts) is too dry for my taste. Some people eat âchicken breastsâ every day...theyâre usually overweight and bored with food and more inclined to binge.
The comment from Kamesh âcarbs for dinner is especially bad when you are not using it. It just stores as fatâ is so wrong on so many levels. My kids are runners, soccer players, ultimate players, rock climbers, kayakers...they eat a lot of pasta (carbs) the day before theyâre going to need a lot of energy. I fondly remember the âpasta partiesâ before a big soccer game when they were kids...did you know that you can have access to 150 different kinds of pasta outside Italy? With 150 different ways to prepare them. Still, at the end, the homemade (using pasta flour and some equipment) fettuccine, spaghetti or raviolis are always the best (my pasta machine and my kitchen appliances can only make those 3.
A small pillsbury crescent roll filled with groundbeef? A croissant with ground beef? Excuse my French but that idea makes me want to barf.
If you have to cook for yourself, then you need to learn how to cook.
Your BMR is 1,400 calories (Female 15 years old, 5â5 and 117lbs) and 13 hours of exercising a week would be around 6,240 calories (an average of 8 calories/minute at your weight) divided by 7 = 900 more calories (rounded up) so you need to eat 1,400 + 900 = 2,300 calories to which you add calories for growth (until you reach the age of 21). You get ravenous during growth spurts.
You need a good hearty breakfast, a mid-morning snack, a good lunch (salad/soup + main dish + cheese and/or dessert) a huge mid-afternoon snack, a big dinner and then a supper (between dinner and bed time).
Eating healthy is about avoiding the unhealthy food as much as possible. Once you stay away from fast food (any restaurant food, really), packaged and boxed food (except for bread, pasta and rice, if you donât make your own bread/pasta), canned food, prepared and processed food, then youâre left with the fruits/veggies, whole wheat food (the brown kind of bread, pasta), brown rice, legumes (beans, peas, lentils...), lean meat, low fat dairies, eggs and the good kind of oil (olive, avocado, nuts, fish).
Here are 10 meals to give you inspiration:
lettuce salad with heart of palm â salmon with gravy/steamed potato â cheese â cake
cucumber salad â sautéed turkey/young peas â yogurt
beets - pork roast/oven cheesed mashed potatoes â pear
shredded carrots salad â chicken with rice - roasted potato â fruit salad
carrots soup â sautéed pork/white beans with tomato sauce â grapes
leek soup â spaghettis Bolognese â cheese â applesauce
dry sausage â hardboiled egg in white sauce/spinach â cheese â Kiwi
lettuce and corn â fish fillet/cauliflower â cheese â vanilla cream
endive salad â beef stew with vegetables â Ice-cream
vegetable soup â veal Marengo-mushrooms & tomatoes/carrots â cheese âClementine
Edit:
Kameshâs suggestions are for old people like me or overweight people trying to lose weight...not for active teenagers like you are.
One egg white is only 17 calories and wonât get you very far if you need 2,300/2,500 calories/day.
People who are growing or need a lot of calories (kids, teenagers, active young men, very, extremely active young women) need whole milk not fat free milk (I drink 1% because Iâm old and skim milk tastes like white water to me).
Do not eat âbarsâ for snacks, those are just processed food. You can have some nuts or a piece of bread with chocolate or eat a tomato and a hardboiled egg (with a pinch of salt for taste and sodium requirement).
Tomatoes are fruits but used as veggies when cooked in dishes/tomato sauces and unlike any other fruits, they go well, eaten just like that, with a pinch of salt. Get organic ones that might taste like tomatoes (and not bland water) or better, grow them yourself (theyâll taste like Heaven).
Iâm old and do not need many calories but youâre young and you need cooked meals. If I make a tuna sandwich with crunchy celery, one tbsp of mayo using whole wheat bread and a slice of cheese, for lunch or dinner, itâs because Iâm old. For you, that could be like a snack, not a lunch.
10 cherries? Right now, theyâre in season (in the USA) so Iâm going to make my cherry clafoutis today. I buy twice as much as I need so I can munch on them any time I pass through the kitchen (certainly not counting them as I do not have an obsessive eating disorder).
I eat poultry maybe once a week...nothing to do with the calorie content, just because I like variety and I can cook an awesome rotisserie chicken or have some good slow cooker recipes. But I only like the dark meat (legs and thighs) as the lower calorie white meat (breasts) is too dry for my taste. Some people eat âchicken breastsâ every day...theyâre usually overweight and bored with food and more inclined to binge.
The comment from Kamesh âcarbs for dinner is especially bad when you are not using it. It just stores as fatâ is so wrong on so many levels. My kids are runners, soccer players, ultimate players, rock climbers, kayakers...they eat a lot of pasta (carbs) the day before theyâre going to need a lot of energy. I fondly remember the âpasta partiesâ before a big soccer game when they were kids...did you know that you can have access to 150 different kinds of pasta outside Italy? With 150 different ways to prepare them. Still, at the end, the homemade (using pasta flour and some equipment) fettuccine, spaghetti or raviolis are always the best (my pasta machine and my kitchen appliances can only make those 3.
A small pillsbury crescent roll filled with groundbeef? A croissant with ground beef? Excuse my French but that idea makes me want to barf.
I want to go vegan What should be on my grocery list?
I am 18 and when I was 15 i was a vegan my family didn't support me. so I had to scrap up money on my own to buy already expensive organic food.I got really sick cuz all I was basically living on all carbs cuz it was all I could afford,i gained weight and felt drained my head hurt everyday.But now I have a job and make good money and want to know what should be on my grocery list to be a healthy vegan with all the vitamins i need everyday. and I also want to cut out wheat and sugarry foods.But I dont really know any vegan recipes or anything I can't wait to feel the benefits of being healthy .
Answer
Well i was thinking about the same thing a few months ago. why do you anyways? well thats not the point okay now here are some things well actually alot
Breakfast
1. Cereal (i.e., grapenuts, granola) with soy milk (try it hot!)
2. Toast with peanut butter and jelly
3. Oatmeal with brown sugar
4. *Hemp with* Granola (add soy milk or soy yogurt)
5. Muffins; use egg-replacer instead of eggs and soy milk instead of cow's milk
6. Shake; blend soy milk, banana, frozen strawberries (blueberries, pineapple, mango etc. from Trader Joe's) protein powder and flaxseed oil optional
7. Vegan French toast (substitute egg with tofu and cow's milk with soy milk, add cinnamon and blend in blender)
8. Roasted potatoes and veggies (bake cubed potatoes 20min., add veggies and bake another 15min., garnish with nutritional yeast, tahini, ketchup/mustard, ala etc.)
9. Mocha Almond Coffee (coffee, soy milk, sweetened cocoa, almond extract)
10. Soups! E.g., tomato soups, lentil soups, ministrone soups, and mixed-vegetable soups
Lunch
1. Soup and crackers, mini organic carrots
2. Peanut butter and jelly sandwich, fruit
3. Boca 'vegan' Burger with the works on a bun with chips
4. Veggie dogs with the works on a bun with chips
5. Soft Tacos; Boil 1+ cups of water and 1 package of taco seasoning (most are
vegan, but check ingredients to make sure), add 1 cup of TVP (textured vegetable protein) nuggets and cook until desired consistency. Serve in a soft tortilla with lettuce and salsa.
6. Tempeh Salad Sandwich; steamed tempeh, nayonnaise, mustard, onion, garlic, Braggs, celery, parsley, dill, pickles. Serve on bread.
7. Chopped tomatoes, cucumbers, onions and basil leaves stuffed into pitas with baba ganoush or hummus.
8. Deli-style thick sandwiches with fresh veggies, sourdough bread, faux meat slices, and vegan mayonaise (like Vegenaise)
9. Sandwiches consisting of wheat bread and home-made soy spread (tofu, sesame oil, sauteed red and yellow bell peppers)
Dinner
1. Beans (refried, whole, black, pinto, etc.) and rice (basmati, white, brown) with salsa and pico de gallo chips or wrap for a burrito
2. Veggie burritos (corn, black beans and veggies (red/green peppers, red onion, lettuce and tomatoes) in a tortilla.
3. Tofu stew
4. Baked potato with "just add water" soup
5. Macaroni and yease
6. Pasta (angel hair, etc.) with sauce (olive oil or red). Optional: black olives, chopped tomatoes, baked beans, corn.
7. Focaccia bread (or any type of vegan bread)with garlic and olive oil
8. Salad with tomatoes, croutons, cashews, raisins, sliced apple, and China Boy crunchy noodles with Italian olive oil dressing (or olive oil and balsamic vinegar).
9. Stir-fry
10. Pizza without cheese
11. Vegetable fried rice (assortment of stir-fried vegetables mixed into cooked rice)
12. Delicious home-made vegan pizzas (with a bread-making machine, the pizza shell is a cinch to make; for the topping: tomato paste, olive oil, mushrooms, green bell peppers, onions, and summer squash)
Snacks
1. Dried fruit and assorted nuts
2. Deep-fried sesame sticks
3. Fruits or fruit juices
Desserts
1. Vegan Chocolate Chip Cookies
2. Tofu mousse/pudding (comes in a package, just blend tofu and soy milk...it is soooo good, and sooo easy!)
3. Packaged vegan cookies (available at most large grocery stores)
4. Tofutti Too-Too's
5. Soy Dream
6. Rice Dream non-dairy "ice cream" (wide range of flavors)
7. Home-made dairy-free banana bread (takes 10 minutes to prepare, not including baking time)
Well thats all i got hope it helps.
Well i was thinking about the same thing a few months ago. why do you anyways? well thats not the point okay now here are some things well actually alot
Breakfast
1. Cereal (i.e., grapenuts, granola) with soy milk (try it hot!)
2. Toast with peanut butter and jelly
3. Oatmeal with brown sugar
4. *Hemp with* Granola (add soy milk or soy yogurt)
5. Muffins; use egg-replacer instead of eggs and soy milk instead of cow's milk
6. Shake; blend soy milk, banana, frozen strawberries (blueberries, pineapple, mango etc. from Trader Joe's) protein powder and flaxseed oil optional
7. Vegan French toast (substitute egg with tofu and cow's milk with soy milk, add cinnamon and blend in blender)
8. Roasted potatoes and veggies (bake cubed potatoes 20min., add veggies and bake another 15min., garnish with nutritional yeast, tahini, ketchup/mustard, ala etc.)
9. Mocha Almond Coffee (coffee, soy milk, sweetened cocoa, almond extract)
10. Soups! E.g., tomato soups, lentil soups, ministrone soups, and mixed-vegetable soups
Lunch
1. Soup and crackers, mini organic carrots
2. Peanut butter and jelly sandwich, fruit
3. Boca 'vegan' Burger with the works on a bun with chips
4. Veggie dogs with the works on a bun with chips
5. Soft Tacos; Boil 1+ cups of water and 1 package of taco seasoning (most are
vegan, but check ingredients to make sure), add 1 cup of TVP (textured vegetable protein) nuggets and cook until desired consistency. Serve in a soft tortilla with lettuce and salsa.
6. Tempeh Salad Sandwich; steamed tempeh, nayonnaise, mustard, onion, garlic, Braggs, celery, parsley, dill, pickles. Serve on bread.
7. Chopped tomatoes, cucumbers, onions and basil leaves stuffed into pitas with baba ganoush or hummus.
8. Deli-style thick sandwiches with fresh veggies, sourdough bread, faux meat slices, and vegan mayonaise (like Vegenaise)
9. Sandwiches consisting of wheat bread and home-made soy spread (tofu, sesame oil, sauteed red and yellow bell peppers)
Dinner
1. Beans (refried, whole, black, pinto, etc.) and rice (basmati, white, brown) with salsa and pico de gallo chips or wrap for a burrito
2. Veggie burritos (corn, black beans and veggies (red/green peppers, red onion, lettuce and tomatoes) in a tortilla.
3. Tofu stew
4. Baked potato with "just add water" soup
5. Macaroni and yease
6. Pasta (angel hair, etc.) with sauce (olive oil or red). Optional: black olives, chopped tomatoes, baked beans, corn.
7. Focaccia bread (or any type of vegan bread)with garlic and olive oil
8. Salad with tomatoes, croutons, cashews, raisins, sliced apple, and China Boy crunchy noodles with Italian olive oil dressing (or olive oil and balsamic vinegar).
9. Stir-fry
10. Pizza without cheese
11. Vegetable fried rice (assortment of stir-fried vegetables mixed into cooked rice)
12. Delicious home-made vegan pizzas (with a bread-making machine, the pizza shell is a cinch to make; for the topping: tomato paste, olive oil, mushrooms, green bell peppers, onions, and summer squash)
Snacks
1. Dried fruit and assorted nuts
2. Deep-fried sesame sticks
3. Fruits or fruit juices
Desserts
1. Vegan Chocolate Chip Cookies
2. Tofu mousse/pudding (comes in a package, just blend tofu and soy milk...it is soooo good, and sooo easy!)
3. Packaged vegan cookies (available at most large grocery stores)
4. Tofutti Too-Too's
5. Soy Dream
6. Rice Dream non-dairy "ice cream" (wide range of flavors)
7. Home-made dairy-free banana bread (takes 10 minutes to prepare, not including baking time)
Well thats all i got hope it helps.
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