1500 - what do you eat to stay full?

When I was on 1,200-1,500, most of my meals centered around vegetables because I am a volume eater. I liked to have big bowls of lower calorie food with a bit of protein (beans or tofu, in my case) and some kind of sauce. I would have a big bowl of shredded cabbage, roasted broccoli/cauliflower, or chopped romaine. I also liked to have brothy soup with vegetables. I usually didn't snack because I preferred to have three bigger meals per day. My lunch would usually be the lightest meal of the day. I did eat back exercise calories -- 1/2 of them when I started and then all of them later when I got a Fitbit and synced it to my account.

I find higher fat to be satiating for myself so I usually eat bacon and eggs for breakfast with a coffee and then I'm good for about 5-6 hours before I have my lunch. Lunch is generally a protein with veggies and then dinner is when I have my highest calorie meal. I like to make stir fries so I like to use veggies such as cabbage, broccoli, and Brussel sprouts with a meat and make a cream sauce with it.

You can adjust the volume amounts to fit your needs, but I generally net 1500-1600 calories a day.

My goal is 1340. It's different for everyone. I like volume on some meals so I'm into eating lots of zucchini with butter & parmesan cheese with at least one meal. I eat at least one slice of bread & potato a day with my chicken,turkey or beef. I also make big pot of chicken soup with barly

I'm kind of all over the place.

As of late:
- Breakfast: grits + chicken sausage
- Lunch: 1/2 sweet potato + protein (ham) or leftovers (which are protein + veggie), mushroom quinoa + veggie (add this quinoa with broccoli and you'll stay super full), this week: crab soup (tons of protein and fat).
- Dinner: protein + veggie + carb. Chicken / pork chops + meatballs or some sort of red meat + roasted veggie anything (I dn't like frozen veggies so I cook fresh) + pasta or couscous or roasted potatoes with olive oil.

Dinner is my biggest meal but probably because I always fit in an adult bevvy of some sort. -

HTH!

For me, I avoid too many carbs at a meal because that makes me want to eat a hole through the fridge. I find that for snacks or even as a part of a meal things like cottage cheese or cheese in general, grapes, or peanut butter are 3 of the things that seem to hold me down pretty good. Peanut butter especially when paired with an apple or something like that is very filling.

chocolate_owl wrote: »

peaceout_aly wrote: »

My goal is 1400 (plus, currently eating back some exercise calories now that I'm in a bulk) and I stay full all day long! The trick is eating small meals or snacks throughout the day. High protein or high fiber is key. I usually eat two protein bars a day, BCAA shake, protein shake or high protein meal (like can of tuna, chicken breast, eggs, etc.) and some other snacks like veggies, cottage cheese, yogurt or fruit. This includes my coffee as well! Crucial to getting me through the morning LOL

I'm on 1400 and the small meals thing is exactly the opposite for me. I'm starving all day if I do small meals, but I stay full with a small, protein-heavy breakfast and a bigger lunch and dinner. I do totally agree with the high protein and high fiber!

This is exactly the same for me, except I like a bit more at breakfast. I haven't done 1400 for a while (doing maintenance now and I tend to aim for 1500-1600 when cutting, that's including exercise upfront rather than adding exercise calories), but I did. Mine was:

Breakfast: 350 cals
Vegetable omelet with something like 2 eggs, spinach, broccoli, + low fat cottage cheese or smoked salmon.

Lunch: 350-550 cals (quite a bit of variation here and at dinner -- I'd obviously balance the two, with bigger lunch/smaller dinner or vice versa)
"Balanced meal of protein, veggies, and starch" -- yes, this, typically leftovers or something I'd make ahead for the week. I heat it up in the microwave at work.

Also this: "If I do a lean meat, I'll use more fat like butter, olive oil, and cheese for cooking/dressing/topping. If it's a fattier meat, I cut back on the added fats." This plus if I do a higher fat meat I might cut back on the starch and add more vegetables instead (acorn squash instead of sweet potatoes, for example).

I also will combine the protein/starch course and do a bean dish with lots of vegetables, as I find make-ahead lunches the easiest venue for bean dishes that take a while to make.

Dinner: 350-600 cals
For me, same concept as lunch, period. If I need a lower cal dinner I'd cut back on starches, but I usually include them. I might have fruit instead, however (I see it as a substitute for a starch course although if I have enough calories I could have both).

Treat (when calories allow, depending on what I have left). What I'm in the mood for, most commonly:
-Ice cream
-Cheese
-Fruit

Try this, I can barely finish it over the course of the day. I know I wouldn't get enough veggies without it and it is very filling!

I have a hard time packing away enough nutrient dense dark greens so this is my saviour!

Salad Smoothie

Makes about 6 cups
I use organic

2 hearts of romaine lettuce (large) or two regular romaine lettuce, torn like a salad and then rinsed
Put in blender

1 cup unsweetened almond milk
Pour over lettuce in blender, with lid on blend at medium speed, leave blender on and add in,

3 tablespoons of raw hulled hemp seeds
Continue blending, turning speed up, and
Add

2.5 to 3 cups frozen copped mixed greens (like a chard, kale & spinach mix) one cup at a time.
Make sure lid is very secure on blender and blast that sucker until totally smooth.

It's also nice with the juice of a lemon, fresh ginger or garlic.

Powerhouse! I'm on Keto so I also add 1 tbsp of coconut oil.

Ingredients:

Romaine lettuce
Raw hulled hemp seeds
Frozen chopped mixed greens
Unsweetened almond milk

Optional but great: lemon, ginger and garlic