What do you eat??

A big portion of fibers can really help plus the benifit of partially low calories

I like to do a salad plate contains like
Beet roots / carrots / celery / kale / green leaves and mix it with a 1/4 cup of boild quinoa seeds

Oat meals can be really helpful
I use this recipe often as a snack or even dinner

1 cup of a whole grain oats
Cooked with 2 tbsp of peanut butter powder and 1 tbsp of cocao powder and half cup of low fat milk

You can always use a portion of protein bars snacks .. I use Combat
Its delicious and healthy abd I cant even finish half of it

salmon cucumbers, blueberries, cheese

For breakfast I usually have oatmeal, Greek yogurt, or waffles with PB2 and light cool whip/blueberries, or eggs with turkey bacon, or chocolate Cheetos with almond cashew milk (which I sometimes eat as a snack too lol). For lunch it's a salad with a wrap (I use Tumero's 60 calorie wraps), or lasagna rolls (with turkey pepperoni, mozzarella and light pasta sauce), or chicken and pasta and vegetables, or cauliflower crust pizza, etc. I don't really eat dinner, but around dinner time I have rice cakes with PB2, or one of those single serving mashed potato cups. They're only 150 calories surprisingly. For snacks I have yogurt, fruit, Yasso Greek frozen yogurt bars, popcorn, etc.

If you want ideas for things to eat then add people who have open diaries! Sometimes that might help. There's also another thread here that's called something like "Show me your meals" or "Show me what you eat" but there's a ton of pictures of what other people eat.

How much weight are you trying to lose? What rate of loss did you select? It's good that you are eating back exercise calories, but if you are still hungry, and it sounds like you are pretty active, then 1200 may be too low of a goal for you to begin with.

I'm 5'2 and have lost 30 lbs and am currently maintaining. I started at 1200, eating back exercise cals, but was still hungry. I started reading good advice on here that many people can lose weight eating more than 1200. I changed my goal first to 1400, then 1500 and was still eating back exercise and still losing, but I wasn't hungry and I had energy for my workouts. I lost most of my weight eating between 1600-1900 cals and am now in maintenance with a TDEE of 2200.

My days now are usually something like:
Breakfast: coffee with flavored creamer, Greek yogurt or a frozen breakfast sandwich (300-400)
Lunch: Frozen meal with extra protein and salad, turkey sandwich with hummus and snap peas, or leftovers from previous night dinner (500-600)
Snack: Chobani flip (200)
Dinner: grilled chicken, pork or salmon, some sort of starch (rice, potato or pasta) and vegetables (500-700)
After dinner: wine and dessert with any calories I have left (100-300)

Couple of pics attached of my last two days - pretty much representative of what I eat. My cals are set at 1370 so slightly more than you, but I haven't worked out today (yet) or yesterday so they might work for you at 1200 + exercise cals. You could also replace some of the things like full fat yogurt with 0%, take out the honey, have a smaller portion of quinoa/feta in a salad etc.

So just to clarify, the potatoes with the first one I did as baked chips/fries (I'm British!), and I'll be wrapping my cod in ham and baking it in the oven.

Oh and also - I try to aim for a macro split of 45% carbs, 35% protein, 30% fat. Today's was very close to that (even with a naughty wine)

I'm also on 1,200 a day and I'm lightly active; I sometimes eat my exercise calories (or some of them). I eat everything (I'm constantly having to look up new foods in the database) though I have greatly reduced my consumption of a lot of "white" carbs (bread, sugar, pasta, rice) and I'm stingy with non-food (e.g. alcohol) calories. I do not generally use no-fat or low-fat substitutes for anything. My macros are typically right on for protein, slightly low for carbs and slightly high for fats versus the "recommended" percentages; I'm all about taste over bulk so salads and such don't help me much, though I do eat them.

I do have nearly the same breakfast every day, and it does seem to help me not be hungry.
Fish oil+vit d3, 1 capsule =18 calories
Bing Cherries, 0.25 cup =19 calories
Peaches, raw, 0.5 medium (2-2/3" dia) =29 calories
White nectarine - Nectarine, 0.5 nectarine =35 calories
Stonyfield Organic - Plain Greek Yogurt, Whole Milk, 0.33 cup (227 g) =63 calories
Kind oat and honey clusters with coconut, 0.25 cup =110 calories
Bob's Red Mill - Whole Ground Flaxseed Meal, 1 Tbsp (13g) =30 calories
Total calories = 304; I vary the fruits and of course it's summer here in the mid-Atlantic so the stone fruit is amazing right now.

I eat pretty lightly for lunch and snacks - I like to have plenty of calories left for my dinner. I try but don't always succeed in being done with dinner by 8.

Stats: I'm nearly 60; I have 30 pounds to lose to get into my weight range; I've been tracking for 52 days and I've lost 13 pounds on 1200 a day plus some exercise calories from yoga and walking.

Anything I want. As long as it fits.

I usually have just coffee for breakfast; some version of leftovers from dinner the day before for lunch, or a salad, or a sandwich, but always a yogurt and a piece of fruit; then dinner is usually a recipe I am trying out from my favourite cookbooks - for example, because I read the thread about crockpot recipes on this site a couple of days ago, I had crockpot stew with stewing beef, carrots, tomato sauce, spices, potatoes, black beans and mushrooms for dinner last night which cooked in the crockpot while I had the hectic day at work that I was expecting.

There is no magical meal for weight loss. There is only The Magical Amount - eat less than you burn.

Anything I want. Today I had the following:

-sesame bagel
-whole grain croissant
-packet of cheese crackers [Toasty brand]
-homemade pizza with mozzarella cheese[made the dough and everything]
-Power Crunch peanut butter creme protein bar
-one Bj's chocolate chip cookie [which I shouldnt have, only because Im allergic]

I'm exactly at 1200 cals after exercising, woo. And yeah it was a lot of bread today because I had half a mind to go out to eat, but resisted the temptation. Oh well.

EllieRR03 wrote: »

Thanks everyone Still struggling with hunger. Think I'll have to up my activity so I can eat more!!

One thing you will learn is to recognize the various bodily signals which you've been misinterpreting as 'hunger'. They include boredom, stress, joy, sadness, fatigue, stuff like that.

My breakfast is very consistent with few occasional changes. Today it was a burrito constructed of an Ole Xtreme Wellness High Fiber Low Carb tortilla, piled with 50 g of celery sauteed with 64 g or so of yellow onion and 74 g of mushroom along with 44g of turkey, a hot pickle diced, an egg, and all that topped with half an avocado, a tablespoon of hot salsa, and 4 stuffed olives. The sauteed stuff also had turmeric and black pepper for a curry effect. Each component has a reason. The tortilla delivers fiber. The celery and the onion deliver fiber. The egg and turkey deliver protein. The pickle delivers heat and sodium. I'm trying to get 1600 mg sodium these days. The avocado delivers fat, the olives are the former deliverer of fat but these are the last in the jar and I'm not going to replenish them. The salsa delivers flavor. After that I had a protein shake of milk, water, and chocolate protein powder blended with ice. That makes a pleasant little sweet treat after all that heat.

My lunch at work is where my calorie deficit happens. I've had 1 banana and I've not yet had 1 Kind bar.

My dinner is a bunch of vegetables sauteed, again with turmeric and pepper. Instead of a tortilla I'll have some leftover corn bread. I made that corn bread with masa harina instead of corn meal. The masa harina exposes the niacin in the corn to digestion, whereas the corn meal would prevent my body getting the niacin. I had to add an extra half cup of water to my recipe and bake an extra 45 minutes, but it turned out nice. I freeze the leftovers. With dinner I also will have some rice and black beans. I cook a small batch of each of those at the weekend and portion out 50 g of each for my meal. This is Wednesday so it's my salmon day, which I grill with the vegetables and serve with lemon.

After dinner I have my 'snacks', of prunes and fiber supplements.

EllieRR03 wrote: »

Hello,

This is my first post. Just wondering what you all eat during the course of a day?

My current KJ/Calorie allowance is 5021kjs/1200cals and I have been feeling pretty hungry. I usually do 30mins-45mins of physical activity daily during the week, and a bigger exercise on the weekend because I like eating more then! I do eat back the majority of calories I burn, I have been successfully losing weight except for last weigh in I stayed exactly the same for a week.
Examples of your meals would be awesome. Also foods that fill you up for the least amount of energy possible, or how you overcome the hunger!
TIA

A big bowl of steamed greens like kale or collard greens will fill you up and stop the hunger for very low calories. They should be steamed, not boiled, to keep all the nutrients.