Meal sugestions

[trudy123]

Hi i am starting this on monday and was hoping people could tell me what you would eat for a typical day please eg: breakfast ,lunch and dinner also snacks thank you

[Windswept1]

Unless you have a very unhealthy diet then I would stick with what you currently eat but less of it. It is important to weigh portions of things like rice and pasta.

I find that a protein based breakfast - eggs etc sees me through to lunchtime better than carbs, although porage works for a lot of people. Home made soup for lunch or hummus and celery, carrots etc. In the evenings I eat pasta, rice, bolognaise, curry, stir fry, meat and veg and potatoes, lots of veg and salad.

For snacks I have peanut butter on rice cakes or crispbread, fat & sugar free yoghurt.

the best thing is to plan your meals in advance & don't get too hungry.

Good luck with your journey.

[Zenette]

Breakfast: egg-white omelet made in sesame oil, with various veg, like mushrooms, red capsicum, spring onion, on baby spinach mixed with mixed with alfalfa and mung bean sprouts.

Snack: fruit

Lunch: chicken salad and miso soup

Snack: veg juice

Snack before gym: protein shake

Dinner: grilled fish, various steamed veg, olives

Snack: yoghurt

This is a typical day for me. The problem is that I also snack on a lot of sweets, which is what I am now tying to address. My portions have also been too big, so my calories aren't low enough for me to lose weight. E.g., instead of half a cup of yoghurt one evening I had 400 ml, which is a lot!

[Penel in reply to Zenette]

Can you not eat egg yolks?

[Zenette in reply to Penel]

I do eat yolks - sometimes for example, I add one whole egg plus one egg-white to my lunch. I just try to cut down on calories at the moment, while keeping my protein intake high. The egg-white contains just more than half of the total protein of the whole egg, and by omitting the yolk I cut 50 calories per egg.

So, by eating 2 extra large egg-whites I consume approximately 7.5 g protein but only 35 calories. One whole extra large egg has close to 80 calories, with less protein (just more than 6 g).

At the moment it is my choice in order to keep my calories within my chosen limit. Once the weight loss has shown progress I will relax this and eat more yolks.

[margrete]

I seem to eat less and less, but probably, at this late stage in life, I'm much less energetic than I was during a working career. I couldn't possibly eat 3 meals plus snacks, plus sweets! I just couldn't.

We normally have a good breakfast which includes an egg in some form, and wholemeal toast with marmalade. We eat later in the day, when we feel hungry. Yesterday we had breakfast @ 8.30 - 2 eggs scrambled with chopped onion, 1 slice toast, 1 scrape of Tiptree marmalade. We didn't feel hungry until after 2 pm. We had grilled pork cutlet, cabbage, little potatoes, an orange. I didn't want anything else to eat at all, although we shared an apple and a pear later between us.

My problem may be that I don't drink enough. I have to make a conscious effort to drink water.

[elliebath Maintainer]

I have been calorie counting for six months for a slow, steady loss and have lost 19lbs , I am now just within the Healthy range Bmi 24.5 but have 8lbs more to go to my target. I have a normal diet, by that I mean regular smaller amounts, more veggies, chicken, fish but still have one helping of rice or pasta or wholemeal bread in a day , but not all three! The most useful chnage for me was to ditch my previous cereal breakfast for a protein egg breakfast, 2 poached, boiled or no butter scrambled, with tomato ir mushroom grilled and small piece of Hovis....keeps me going until 1pm or longer and I have nit wanted biscuits or snacks at all. I also decided not to ban alcohol cuz I knew id fail but when I haveca glass or two I count them into my daily 1300cals religiously. Also remember that whilst you will AIM to keep within a daily macimum calories, it is the average over a week that counts, so once you get going you can adjust up or down each day to allow for parties, holidays etc. Good luck, take it slow and steady and you will see a downwards trend which wand a new way of life, not just a "diet" .

[Zenette]

Indeed - sugar is evil! How did you overcome the addiction/craving?

[trudy123]

Thank you everyone you have all been very helpfull ,im starting tomorrow so will post my results next week ,with good news i hope

[Zenette]

Thanks for the advice. I try to include fat sources too, especially olives, oily fish, sesame oil and meat (which has fat in itself, even the leaner cuts), beans and occasionally nuts and seeds.

When I reach a level where I don't have to watch calories so strictly I will increase my fat sources especially nuts (which I limit now because of the high calorie content) and cheese.

[Biblia]

What has helped me enormously is the following:

Porridge with 1/2 skimmed milk and half water. Amazingly low calorie and keeps me going for hours, much longer than toast. Added cinnamon and cardamon, half a teaspoon of sugar.

Home made baked beans - about 100 cals for 80g butter beans in passata with various flovaourings such as basil, anchovy paste, etc., compared to 170 cals for eg Heinz.

Home made oatcakes for snacks, very filling and low calorie. I can send you details if you'd like.

I am now slim and very pleased about it! I think the biggest thing is that I never went on a diet; I changed my diet to something sustainable.

I wish you every success.