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Fix My Diet: Rachel Lang

Amanda Carlson May 21, 2009

Wesley Oostyogels on flickr

When Rachel Lang decided she wanted to drop a few pounds, she looked to Core Performance for help overhauling her diet. We asked her to jot down a day of eating so we could help her make a few simple upgrades. Put her new strategies to work for you.

The Stats

Name: Rachel Lang
Age: 24
Height: 5'9''
Weight: 146 lbs.
Occupation: Advertising Sales Planner
Goal: "I want to eat the foods I like, but also lose a little bit of weight and promote general health and well-being."

Rachel's Nutrition Analysis

Based on her stats and assuming she gets at least three hours of physical activity a week, Rachel should eat between 1800 and 2000 calories a day and use these three strategies to improve her health and body composition.

1. Increase balance at each meal. Rachel's original meal plan consisted of 1752 calories with 58% coming from carbohydrates, 15% from protein, and 28% fat. Under her new plan (below), she'll consume slightly more calories (1900), with a larger percentage (23%) coming from protein, 29% from fat, and 48% carbs. But she'll split up her calories evenly throughout the day to keep her energy levels stable and spike her metabolism.

2. Add fruits or vegetables to each meal. Rachel's current diet shows that she's low in Vitamin C, B, E, calcium and iron. There are very few fruits and vegetables in her day. She should aim to get some type of fruit or veggie at each meal to increase her vitamin, mineral and antioxidant levels.

3. Eat more throughout the day but less in the evening. Rachel's predominately an evening eater, which causes the body to store fat, since she won't be as hungry at breakfast and will eat heavy at night. Consuming more fuel during the day will increase energy, improve focus and decrease the amount of calories she eats before bed.

Meal Makeovers

Breakfast

Rachel's Meal The Upgrade
  • 1 pouch Quaker Oatmeal in Cinnamon Roll
  • Calories=105
  • 1 pouch Kashi oatmeal, 1 cup berries and 1/4 cup nuts
  • 1 hard-boiled egg
  • Calories=347

Snack

Rachel's Meal The Upgrade
  • Quaker granola bar (chocolate chip)
  • Calories=118
  • 1 Lara Bar
  • 1 string cheese
  • Calories=270

Lunch

Rachel's Meal The Upgrade
  • 1 Thomas' Whole Wheat Mini Bagel
  • 2 tbsp Philadelphia light veggie cream cheese
  • 1 Dannon Light Yogurt
  • 100-Calorie Pack Cookies
  • Calories=337
  • 1 whole wheat mini bagel
  • 3 oz of turkey
  • 2 tbsp light cream cheese
  • 2 cups sliced veggies
  • 2 tbsp hummus
  • Calories=410

Snack

Rachel's Meal The Upgrade
  • 1 apple
  • Calories=72
  • 1 apple
  • 1 Yoplait Non-Fat Yogurt
  • trail mix (1/2 cup high-fiber cereal, 1 tbsp nuts, 1 tbsp dried fruit, 1 tbsp chocolate chips
  • Calories=350

Dinner

Rachel's Meal The Upgrade
  • 2 cups whole wheat spaghetti
  • 4 Shady Brook Farms turkey meatballs
  • 3/4 cup Prego Roasted Garlic Sauce
  • 1 piece garlic toast
  • 1 glass 1% milk
  • Calories=1121
  • 1/2 cup cooked whole wheat spaghetti
  • 3 oz chicken breast
  • 1/2 cup Prego Roasted Garlic Sauce
  • 2 cups spinach
  • 1 tbsp low-fat dressing
  • Calories=380

Snack

Rachel's Meal The Upgrade
  • No Snack
  • Calories=0
  • 1 cup berries
  • 1/2 cup 1% cottage cheese
  • Calories=145

About The Author

Amanda Carlson – As a registered dietitian, Amanda Carlson has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

Read Full Bio

Tags: Cooking, Calories, Food

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