lunches that keep you full

tammydecker568

Hi, would anyone have a good high protien, low fat and low carb lunch recipe that would keep you full and hydrated. I tend to have a sensitive stomach and can't eat a lot of processed foods and I tend to get muscle cramps. I have a sensitive stomach to products that bulk in your stomach so it's hard to find something that will get me through the day. I would love to hear some recipes. I am trying so hard to lose weight. I'm gonna be a grandma soon and want to be in rip top shape.

kshama2001

Hi Tammy - can you quantify "low carb" in relation to fat and protein? I currently have my macros at 40% carbs, 35% fat and 35% protein.

What's your total calorie goal for the day? I get 1,800 - if you are much higher or lower, something that keeps me full may be too much or too little for you.

But in general, lean protein and complex carbs. Also, a sandwich on sprouted bread like Food for Life or Alvarado St Bakery keeps me going for a lot longer than bread made from flour. YMMV.

You said sensitive stomach - do you have IBS? My mom has IBS and eats soluble fiber before insoluble fiber, for example, a salad at the end of the meal rather than before. (She does a lot of other things as well.)

healthygreek

I don't know if you can tolerate veggies/salad. I always steam my broccoli, spinach, beans etc. because raw veggies except for celery, carrots, tomato, lettuce, cukes cause me stomach discomfort.
Anyway to feel satisfied for hours, I usually have a large bowl of steamed veggies with spices I enjoy and a little extra virgin olive oil or a large salad with olive oil, red wine vinegar and spices.
In addition, I have a decent portion of protein-whatever kind I'm in the mood for such as tuna, sardines, salmon, chicken, etc.
I sometimes make a sandwich with my protein if I'm extra hungry.
Then I'll have a piece of fruit and/or chocolate for dessert.
Always add a fat like oil with your veggies as the nutrients become more absorbable and your body needs the fat.
It helps with feelings of satiety.
Best wishes.

SlimBride2Be

Boiled egg, slice of ham, salad leaves.

Wiseandcurious

I don't have specific recipes, just a rule of thumb of ~30g of protein for lunch + some type of carb and veggies, keeps me full on ~400 calories or thereabouts.

For lunch recipes specifically, check out the bento lunch thread at "Recipes" board - it has a wealth of easily packable, low-cal lunch foods, you don't need the box to adopt the recipes

spzjlb

If you can manage salad... I usually eat about 3 cups of greens (whatever I have in the fridge) with tomatoes, sometimes cucumber and avocado (usually about 1/4 of a generous, Costco-sized one). I throw on a 1/2 cup cottage cheese. If I have other protein, such as a bit of ham, a boiled egg, leftover baked salmon or chicken, I'll toss about 30-60 g on top. I add lots of salt and pepper just before I eat at my desk. I really find this to be filling and satisfying. No need for salad dressing with the cottage cheese.

Often, I want a little something carby or sweet after, so I make oatmeal-coconut bars that include vanilla protein powder in the recipe or power balls (there are lots of recipes on MPF or popsugar). These are tiny but dense servings, say 50g. With tea or coffee, that finishs my meal nicely. For none-cooks, I suppose that 1/4 of a random protein bar might be similar, as I calculate my treats as about 80 cals. Together with the salad, I'm very happy and satisfied for under 400 cals (less if I don't eat this last protein bite).

I find that if I remember to eat an apple or raw veggies before leaving the office at 6-ish, I'm not so ravenous when I get home and that helps me not snack like a crazy person as we deal with supper. But, I often forget that snack....and I shouldn't.

Congrats on being a grandmother! I am 50, not quite a grandma, but if I can lose weight and be fit, then anyone can! Logging every bit of food on MPF was critical to my success.

booksandchocolate12

An easy, go-to lunch for me is Fage Total 0 Plain Greek Yogurt with granola and berries. Surprisingly filling.

SezxyStef

It all depends on what your goals are. Mine are to maintain muscle mass while losing weight at a reasonable pace so I often eat dinner leftovers which could be anything from chicken/pork chops or even a burger with a side veggie or potatos.

In the event I don't have leftovers I eat an egg salad sandwich with avocado and cheese...

Fat keeps you feeling full as well...and helps absorb vitamins and minerals...so don't discount fat...it's not all bad.

Jasmunr

Cottage cheese and maybe a lettuce wrap

missiontofitness

I'm making some Thai coconut curry soup tonight with chicken. It's easily adaptable based on your tastes and what protein/veggies you want in it.

saboorina

I had the same problem when my doc put me on a low carb diet. She told me to up my proteins and fats. I love cucumbers. So I peel them, slice it in half and use it like a sandwich with slice cheese and a meat. Then I eat celery with almond butter. The days I feel extra hungry, I will eat tuna fish. For some reason it makes me feel full. Don't forget lots of water. Avacodo is a great "fat".

Cortneyrenee04

Chicken breast, cottage cheese, almonds - yum!

You might try splitting your lunch into two parts of the fullness is uncomfortable for you I get the same way.

cwolfman13

Garden salad with dressing of your choice with 4-6 ounces of some kind of protein, half an avocado, boiled egg, and fruit for desert...I personally like cherries after my lunch.

barbecuesauce

Wiseandcurious wrote: »

I don't have specific recipes, just a rule of thumb of ~30g of protein for lunch + some type of carb and veggies, keeps me full on ~400 calories or thereabouts.

For lunch recipes specifically, check out the bento lunch thread at "Recipes" board - it has a wealth of easily packable, low-cal lunch foods, you don't need the box to adopt the recipes

I have a 30 gram rule too! I almost always beat it when I do a salad with leftover chicken or pork.

I also do the previous night's dinner, with the starch omitted (mostly to leave it to the other person). And I agree with the suggestion to split up your lunch.