What should I eat for breakfast/lunch?

randymarshx

My goal is 189lb

MeeshyBW

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Yeah I kinda don't have any free days, saturday i have football literally all day, sunday is my only day off and im busy as!
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Failure to plan is planning to fail!

Do you have the desire to make the time commitment to work our better food choices for breakfast? Seems like you are already making excuses for not doing so. Like those people who make excuses for being too busy to go work out!

My answer is - sorry, there is no miracle bar to eat in the morning that is going to make the pounds melt off.

Perhaps get up 15 minutes earlier to make something decent for breakfast as you are eating waaaaaay too much bread!

Firefox7275

What makes you think your metabolism is slow, have you had a full medical and do you have a diagnosis? Do you know what your bodyfat percentage is not just your weight? Really the amount of daily activity you are doing with a physical job and sports your metabolism should be running well because physical activity boosts the metabolic rate. Four hours in the afternoon is not too long to go without eating if you have a substantial lunch but try to get a snack in during the morning. Just tell your boss you need to eat and will make up the time, don't make up childish excuses.

Your sleep is an issue, that puts the body into a state of stress which encourages poor food choices and encourages weight gain around the waist. Work to resolve your sleep issues and be honest about what you are putting in your mouth (track real quantities not guesstimates, if you have a smartphone do your diary at every meal and snack not at the end of the day when you have forgotten stuff). The truth is that research suggests overweight people tend to underestimate the amount of calories they eat and overestimate the amount of exercise they do - and since many Westerners are or have been overweight that likely means a huge percentage of us underestimate what we eat.

What nutrients are you low on, protein, omega-3s from oily fish, vitamins, minerals from fruits and veggies? Aim to eat real wholefoods that look much like they came off the plant or animal and a wide variety not the same thing day after day. Think about having different types of protein at each meal (meat/ fish/ eggs/ dairy), fruits and vegetables from all the colour groups (green, yellow/ orange, red, blue/ purple) and different carbs not just wheat (barley, oats, beans, lentils).

Numerous healthy foods are easy to carry if you have tupperware and a can opener. Nuts or seeds, any dried fruit, some fresh fruits, hardboiled eggs, hard cheese, individual yoghurts, any canned beans and lentils, cooked chicken portions, any canned fish. Many vegetables can be eaten raw with something tasty to dip or cover them in (broccoli, cauliflower, mushrooms, asparagus tips, spinach, bell peppers, baby corn, carrots, snap peas, scallions, celery etc). If it is hot where you work get a small cool bag and some ice blocks to keep your food fresh.

belgerian

I make a large pot of steel cut oats once a week takes about one hour and I split it up into 2 serving containers and put them in the fridge again it only takes one hour. I grab one microwave for 2 minutes boom a nice breakfeast and keeps me plenty full. Only takes one hour a week. If you cant fit that in your schedule then I think you are too busy. Myself I work full time wife works full time 2 kids in school and what ever activities they have going and a house hold to take care of. Please dont tell me how busy you are.