Suggestions please...

Sunshine6909

This is Day 4 on MFP and I've got our first weekly grocery shop in a couple of days for two of us. I seem to have a lot of salad & a protein for lunch because my brain is not used to working with healthy food and I don't want to get bored.

Any suggestions for breakfasts/lunches or items that I should have on my list would be much appreciated. :-)

livingleanlivingclean

Eggs. Egg whites. Yoghurt (I go low fat and get fat elsewhere). Frozen fruit/vegies. Fresh fruit/vegies - I go with what's in season, and try to eat similar things over the week so I don't waste food.

Meat and seafood - I get bulk and freeze in portions

WendyLeigh1119

Brown Eggs are filling, full of protein, and low calorie compared to a bowl of cereal.

Fresh berries: strawberries, blueberries, raspberries, apples...

Good fats: Raw Walnuts, Avocado, Coconut Oil

Pastas made of proteins like "Explore Asian brand of black bean and edamame pasta. So that you still enjoy things like shrimp scampi and spaghetti without tyhe white flour pasta. Make meatballs and burgers from ground chicken or black beans.

"Smart Bacon"! Totally Vegan bacon that is just like real bacon without the meat, fat, or calories.

Enjoy food! It's not about salads or death. Buy hummus and dip things into that instead of dressings. Make your own version of "fried treats" with pickles, some olive oil, and things like wing sauce on cauliflower with bread crumbs.

Kale chips! Stick raw kale with olive oil and garlic (seasonings) in the oven and bake. They're amazing and satisfy salt cravings.

Eat dark chocolate. If I crave sweets, I keep very dark chocolates on hand and "have a few" instead of some cookies or something packed with fat and calories.

Grill outside! Everything is better on the grill and you can have delicious bbq chicken, grilled veggies, and even potatoes with fat free sour cream and low fat cheese. Roast up corn, chicken, and tuna steaks. Even prepared broccoli salad from the grocery deli isn't horrible for you.

Cut juices, teas, etc and get your fruit from fresh fruits topped with real whipped cream or Greek yogurt. Explore the "natural" aisle of your grocery store for snacks and treats. Cinnamon Apple Rice Cake Bites were a hit with my fussy kid. Popcorn with just salt is something to munch endlessly.

I don't eliminate any food groups. You just need to explore the alternative options to things you already love. If it's something that can't be substituted (like homemade mac and cheese) switch out white pasta for protein or garden noodles. Use low fat milk, low fat cheese, and eat smaller portions. Serve it with a fish or poultry.

If you're not a fish expert, buy fresh mango salsa from your grocery deli and add jalapeno slices and pour it over a tuna steak or even shrimp. Sesame dressings are awesome on any fish.

Salads are NOT your life now. A good start is eating what you like in smaller portions. Then start swapping out ingredients for healthier versions.

Misskcm

Breakfast:
Fruit smoothies
Overnight oats
Eggs
Low fat/sugar yogurt
Fruit

Lunches:
Lettuce wraps
Nuts
Fruit
eggs
Quinoa with chicken and a veggie

There are so many things you can do especially if you have access to a microwave for lunch. If you haven't already look on Pinterest for healthy to lunch ideas and healthy breakfast you should.

Sunshine6909

WendyLeigh1119 wrote: »

Salads are NOT your life now. A good start is eating what you like in smaller portions. Then start swapping out ingredients for healthier versions.

Oh thank you! Yum, yum! So many great suggestions! I will sit down & write out a few meals before the shop so I don't buy random stuff! :-)

Sunshine6909

Misskcm wrote: »

If you haven't already look on Pinterest for healthy to lunch ideas and healthy breakfast you should.

Thanks for the suggestions. Pintrest is a good idea. I've always wondered about Quinoa but have never tried it. Also, I don't work so I have acces to my kitchen, pantry & microwave. :-)

livingleanlivingclean

Sunshine6909 wrote: »

WendyLeigh1119 wrote: »

Salads are NOT your life now. A good start is eating what you like in smaller portions. Then start swapping out ingredients for healthier versions.

Oh thank you! Yum, yum! So many great suggestions! I will sit down & write out a few meals before the shop so I don't buy random stuff! :-)

I actually love salad... But substantial salads! So many variables - different vegies, some cooked, some raw, add ins like cheese, nuts, seeds, grains, noodles, avo, bacon etc then protein - meat, fish, eggs or tofu/tempeh/seitan etc.

Nony_Mouse

You don't need to make dramatic changes. As someone else said, eat the things you like, just in smaller portions. That said, this is an excellent time to get creative and try new foods . And yes, salads should be substantial! I just had salad for dinner that clocked in at 2700kj (extra halloumi tonight cos I have a billion cals from hiking today).

If you like yoghurt, try the Anchor Greek yoghurt. Has an awesome nutritional profile (lots of protein), and is delish. I have mine with fruit and LSA (ground linseed, almond, and sunflower seeds), but you could also do cereal.

Rognvaldr

I have started a glycemic index diet. http://www.the-gi-diet.org/whatisthegidiet/

It is the most undietlike diet I've ever been on. Look at the GI Diet site. There are recipes.

Sunshine6909

@livingleanlivingclean yes I do get stuck in a rut thinking salads are tomato, cucumber, lettuce (green leafies), spring onion, greated carrot, maybe greated cheese, possibly with gherkin or egg on the side.

Cooked vegies, nuts & seeds, bacon etc all sound yum! :-)

Sunshine6909

@Nony_Mouse hehe... I like KFC, McDonalds, Fish n Chips, and chocolate, (tho not together.) This time round I am not missing them. I guess I've just never been good a creating dishes. You know, meat & 3 vegie. Oh dear that sounds terrible!

Im getting the feeling that cooking new foods & creating new dishes could have an added positivity to my life.

Nony_Mouse

Sunshine6909 wrote: »

@Nony_Mouse hehe... I like KFC, McDonalds, Fish n Chips, and chocolate, (tho not together.) This time round I am not missing them. I guess I've just never been good a creating dishes. You know, meat & 3 vegie. Oh dear that sounds terrible!

Im getting the feeling that cooking new foods & creating new dishes could have an added positivity to my life.

Haha, okay, well you'll find yourself pretty hungry if you tried to fit those into your calorie allowance on a daily basis!

Do you like soups? I can give you my recipes for Pumpkin and ginger and Carrot, orange and ginger soups if you'd like. Make a big pot on a Sunday, portion it out into pottles, and voila, lunch for the week sorted!

Sunshine6909

Oh yes please @Nony_Mouse! :-) My hubby likes pumpkin soup too, tho not pumpkin... go figure! :-)

Sunshine6909

@Rognvaldr looks like there are some good recipies on the GI Duet site, including a chocolate mousse thats only 147 cals.

Thanks. :-)

daneejela

I think it's good to have few quick options that work for those days when you don't have much time to think about creative meal.
For this reason I try to always have:
- oats + yoghurt + banana + walnuts
- polenta + salsa sauce
- eggs + greens (makes a quick dinner)
- cheese + greens (makes also a quick dinner)
- frozen fish + potatoes (great cooked lunch done in less then half an hour)
- frozen seafood + rice (risotto, rice seafood salad..)

Root veggies like carrots, potatoes, onions, celery are staples for any stew so we try to have them available also.

We love also beans, but they require more preparation time with soaking, long cooking etc...

Sunshine6909

@daneejela I have never had polenta. Hubby just googled it for me... so many things you can do with it! :-) lol.

daneejela

Sunshine6909 wrote: »

@daneejela I have never had polenta. Hubby just googled it for me... so many things you can do with it! :-) lol.

Oh, I love it! It is pretty much all carbs, but it gives you so much fulness for not so much calories.

mlsh1969

I like the Dannon Greek Yogurt Crunch

Rognvaldr

Sunshine6909 wrote: »

@Rognvaldr looks like there are some good recipies on the GI Duet site, including a chocolate mousse thats only 147 cals.

Thanks. :-)

I've also found some good recipes here. http://allrecipes.com/recipes/15587/healthy-recipes/low-glycemic-impact/

Rognvaldr

Sunshine6909 wrote: »

@Rognvaldr looks like there are some good recipies on the GI Duet site, including a chocolate mousse thats only 147 cals.

Thanks. :-)

I've also found some good recipes here. http://allrecipes.com/recipes/15587/healthy-recipes/low-glycemic-impact/

WendyLeigh1119

I love a good salad, too. But my significant other does All of the cooking and food prep and our salad is saved under "The Big Salad" in my foods list for a reason. They're HUGE and I have to save them for days where I have tons of exercise calories. They come in at around 850 calories even though we use no meat.

They have mixed romaine and butterleaf lettuce, spinach leaves, 2 homemade pickled red beet eggs (chopped), pickles, black olives, artichoke hearts, chick peas, tomatoes, raw broccoli, cauliflower, cubed muenster cheese, pickled beets, avocado, a bit of nutritional yeast, crushed walnut, and a no more than 8 large garlic croutons. Topped with "Annie's Organic Artichoke Parmesan" dressing.

It's definitely plenty for dinner!

Poisonedpawn78

WendyLeigh1119 wrote: »

I love a good salad, too. But my significant other does All of the cooking and food prep and our salad is saved under "The Big Salad" in my foods list for a reason. They're HUGE and I have to save them for days where I have tons of exercise calories. They come in at around 850 calories even though we use no meat.

They have mixed romaine and butterleaf lettuce, spinach leaves, 2 homemade pickled red beet eggs (chopped), pickles, black olives, artichoke hearts, chick peas, tomatoes, raw broccoli, cauliflower, cubed muenster cheese, pickled beets, avocado, a bit of nutritional yeast, crushed walnut, and a no more than 8 large garlic croutons. Topped with "Annie's Organic Artichoke Parmesan" dressing.

It's definitely plenty for dinner!

WendyLeigh1119

Poisonedpawn78 wrote: »

WendyLeigh1119 wrote: »

I love a good salad, too. But my significant other does All of the cooking and food prep and our salad is saved under "The Big Salad" in my foods list for a reason. They're HUGE and I have to save them for days where I have tons of exercise calories. They come in at around 850 calories even though we use no meat.

They have mixed romaine and butterleaf lettuce, spinach leaves, 2 homemade pickled red beet eggs (chopped), pickles, black olives, artichoke hearts, chick peas, tomatoes, raw broccoli, cauliflower, cubed muenster cheese, pickled beets, avocado, a bit of nutritional yeast, crushed walnut, and a no more than 8 large garlic croutons. Topped with "Annie's Organic Artichoke Parmesan" dressing.

It's definitely plenty for dinner!

Sunshine6909

@Poisonedpawn78 haha.. I love it! Thanks for putting a smile on my face this morning.:-)

edlanglais5

You already have a lot of suggestions for meal plans so I have nothing to add in that category. However, what really helps me is snacks.

I find that eating snacks rich in protein and or fiber throughout the day keeps me satiated so that I can maintain smaller, healthier meals. Every so often, I have a apple, banana, protein bar, or protein shake smoothie.

Queenmunchy

I love a good salad, but usually have soups, stews, chilis, stir fries, curries, etc that I freeze in portions on days off.

Sunshine6909

@WendyLeigh1119 sounds delish! I have heard of eating raw broccoli & carrots but keep forgetting to try it.

Sunshine6909

edlanglais5 wrote: »

I find that eating snacks rich in protein and or fiber throughout the day keeps me satiated so that I can maintain smaller, healthier meals. Every so often, I have a apple, banana, protein bar, or protein shake smoothie.

Thanks for your input.. there is nothing worse than staring into the pantry wondering, "What can I nibble on?"

Sunshine6909

Queenmunchy wrote: »

I love a good salad, but usually have soups, stews, chilis, stir fries, curries, etc that I freeze in portions on days off.

Freezing meals is a great idea. My health is not great & there are times when I just can't cope so having something prepared would be really helpful. My husband steps in & cooks. He enjoys it. Lastnight he made a fish pie but it did take a lot of my days kjs. Tasty tho :-)

Nony_Mouse

Sunshine6909 wrote: »

edlanglais5 wrote: »

I find that eating snacks rich in protein and or fiber throughout the day keeps me satiated so that I can maintain smaller, healthier meals. Every so often, I have a apple, banana, protein bar, or protein shake smoothie.

Thanks for your input.. there is nothing worse than staring into the pantry wondering, "What can I nibble on?"

Tasti protein bars (in the muesli bar aisle), ~ 800kj, my fav is the dark choc orange; Justine's protein cookies, choc fudge brownie (in the 'health and beauty aisle, they'll be near vitamins etc), 1020kj; Watties 'lite' tinned fruit, ~370-400kj per tin.

spiffychick85

I'm not creative in the kitchen at all lol...so I use other websites for recipes

Skinnytaste.com
Emilybites.com
Slenderkitchen.com
Cooking light.com
Hungrygirl.com
Skinnyms.com
Dashingdish.com
Yeah...meal prep is very important too me