what do you eat

I eat what I ate before, except the portion is now around half. I have not stopped eating anything I like and I feel satisfied by that. I find whole grains satisfy me more than refined ones and I make sure I eat a fair amount of protein. As long as I stay within my calorie limit, I eat pretty much what I desire. All the best!

Protein!!! If you're doing that few calories, you probably don't wanna use up a big chunk of your calories for the day on potato chips or candy or things that won't be satiating. Try chicken breasts, fish fillets, eggs, yogurt, etc. Also add big portions of veggies with your meals, lots of fiber and not a lot of calories. At the same time though, make room for foods you really enjoy, even if it means just a small portion. I find it easier if I pre-log those "treat" foods, then I know what I have to work with the rest of the day.

Breakfast is one of those 100 calorie bowls of oatmeal.

Snack - fruit

Lunch - 4oz chicken or turkey, 4 oz beans or brown rice, and 4 oz of a veggie (not salad because I need dressing for salads and GOOD LORD that messes me up)

Snack - Fruit - probably rasberries

Dinner - 6 oz protein, 4 oz of some veggie like cauliflower or asperagus (sometimes more depending on calories), then a bunch of salad with NO MORE than 2 TBS of itialian dressing low calorie.

Snack - 100 calorie snack pack. I am DIGGING these brownie bites ones.

I know, mines not PERFECT, but this is the world I am currently living in until I can find a way to add snacks.

What I eat varies from day to day but there are a few things that I like to have around.

Silver Hills Little Big Bread - it's a whole grain bread that is very satisfying but only 110 cal for 2 slices
Eggs
Thinly sliced ham
Cheese
Peanut butter
Jam (always homemade)
2% milk
Honey nut cheerios

My go-to breakfast is coffee with a little bit of cream and sugar and a PBJ sandwich made with that bread, 1 Tbsp peanut butter and 1/2 Tbsp homemade jam. That's 300 calories and plenty satisfying for a few hours.

Lunch is often 1 slice of bread, 15g of ham, a generous pinch (5g) of grated mozzarella, a poached egg, and 1 tsp ketchup. (147 cal)

Dinner I usually put together 400-600 cal worth of protein (usually fish or chicken) and vegetables. Sometimes I will include yams, quinoa salad, roast potatoes or corn.

Honey Nut Cheerios and milk is my usual bedtime snack (171 cal)

I will occasionally substitute breakfast, lunch or snacks with a protein shake (230 cal) or bar (210 cal).

I also have MFP connected to my Fitbit which adds extra calories to MFP automatically when I get lots of activity during the day so if I want a bigger dinner or snack then I go walk a few KM to earn it.

I am sure others will be able to come up with lower calorie options but I like full fat products as they tend to be less processed and make me full longer and I won't eat artificial sweeteners.

ETA: Once a week I will go out and eat a totally off-plan meal (yesterday was fish and chips complete with fried pickles, chocolate gelato and a Starbucks energy drink) but I still track it all and make sure I get my exercise in to make up for it. That's why I love the Fitbit.

If you deprive yourself of the things you love you will be so much more likely to binge. This should be fun!

I don't need a lot of variety or extravagance in my diet, when pursuing a deficit, so my current "go-to" meal is a ham and cheese sandwich, on white, which clocks in at about 300. Of course, this isn't the lowest calorie option, but it has a decent enough nutritional profile that I don't lose too much sleep over it.

For snacks, I typically opt for something fairly high in protein (e.g. canned herring in tomato sauce).

To fill any gaps, I usually drink skim milk (habit, although I know the higher fat options aren't evil), due to its protein content.

The big salad! And it still beat me. Comes in just at 232 calories ( if you can finish it! :devil: )

12 oz romaine
4 oz baby spinach
8 oz cucumber
4 oz tomato

Salad dressing
8 oz red bell pepper
& 5.5 oz of peach
Blend and pour over the salad bowl contents

I couldn't finish it. I did get about 90% down. In the future, I would divide this salad ( and the dressing) in half.



Oh and giant amounts of fruit, today I had 2.866 lbs of watermelon. So that came to just under 400 calories

I looooove egg whites. this morning I had 9 tbsp. of eggwhites for only 75 cals, added in some green peppers and put it on a piece of whole wheat toast and some salsa on top. ended up being just under 170 cals and it honestly filled me up. I love eating more at night so its crucial for me to have small breakfasts, but this can also be a snack!

Here is one of my meal preps. Super easy to make

Trader joes "just chicken"
Onions
Mushrooms
Spinach
Stir fried and drilled with soy sauce.

I eat this with some brown rice and tastes delicious and healthy

On the 1200 to 1400 calorie diet what do you eat to stay satisfied? Im 5'3 about 240...im so ready to do this...getting my groceries and plan together. TiA feel free to add me!

My diary is open and I try to hit between 1300-135 cals per day with 125+ protein, 45-50ish fat, 25 fiber minimum. I'm pretty good at it.

Feel free to friend me. I'm doing about 1200 calories and can't believe I'm not hungry and I'm losing about a half a pound a day.

For breakfast I've discovered having 2-3 eggs with spinach on flatbread is filling after a long morning walk, lunch is usually a veggie patty on a burger bun, and most of the time dinner is a baked potato, some kind of steamed veggie and cottage cheese. ..and whatever kind of snack I'm wanting at the time