Meals

What did you eat before? What do you enjoy?

Plug your daily calories in this planner: https://www.eatthismuch.com/
Different ideas pop up every time you re-generate

Breakfast - I switch off between oatmeal (made with milk for protein) chopped nuts for fat, cinnamon and splenda. Home made egg McMuffins (1 egg+1 egg white) on a high fiber English muffin with 2% cheese. Greek yogurt parfait with berries, Fiber One cereal, and chopped nuts.

Lunch is salads with grilled chicken, sandwiches, soups, frozen dinners.....generally a veggie and fruit side. Today was cottage cheese, pineapple fruit cup, wheat thins and carrot sticks.

my favorite go to meals are Chicken, Rice, Veggies / or Chicken corn rice with wheat wrap / Ground beef, rice, veggies.

The key and the most important thing is sustainability.
What might work for me below, might not work for you.

What helps me stay on track is having a few options for lunch and dinner, and a set-in-stone breakfast Monday to Friday.

Breakfast:
I make over night oats on Sunday, enough for breakfast Monday to Friday.
No hassle, I get home from the gym at 6:45am shower, and eat breakfast, out the door at 7:15.

Brunch:
2 Hard Boiled Eggs (I make 15 at a time, keep in fridge)

Lunch:
1/2 Cup Rice
1 Cup Broccoli
6oz of either Chicken/Ground Beef/Ground Turkey
Chickpea Salad

Dinner:
1/2 Cup Rice
1 Cup Broccoli
6 Oz of either Chicken/Ground Beef/Ground Turkey
Chickpea Salad

Sometimes I replace the Broccoli for Sweet Potatoes or Asparagus.
Sometimes I'll by wraps/tacos and eat my dinner on the wraps/tacos, just add salsa, cheese, etc.

joeygambino wrote: »

TheCupcakeCounter wrote: »

I usually do smoothies or overnight oatmeal for breakfast, lunch a lot of the time is Ezekiel bread with a wedge of laughing cow cheese and an egg or if my sweet tooth is acting up I like the Cinnamon Raisin Ezekiel bread with nut butter and an extra dash of cinnamon. Eat both with some veggies. I also make homemade bento boxes with meat, cheese, fruit, veg, and some nuts/seeds.
Dinner I have a huge variety but usually has a meat and lots of veggies.

Explain "overnight oatmeal" for the class... (well, for me, but others might be interested also)

I'm not a fan personally, but it's worth a shot

http://www.skinnytaste.com/skinny-overnight-oats-in-jar/

http://www.skinnytaste.com/skinny-pumpkin-overnight-oats-in-jar/

http://www.skinnytaste.com/overnight-oats-with-figs-and-honey/

I eat everything and anything but I tweak and rework recipes for all my meals. Right now I am doing a lent so no meats other then seafood. That along with veggies with grains and bread compose my current diet plan... like today's lunch was frosted mini wheats 21 biscuits with 1% milk. I enjoyed it, and it comes up to 250 calories. Tonights dinner will be a chapathi (72cals), with Indian fish curry (with coconut milk) (if I eat the fish, based on size, between 200-250 cals) some kind of vegetable side with coconut flakes (50), and a tablespoon of plain yogurt(30). This morning for breakfast it was 1/3 cup oatmeal (75cals) with sesame oil (25cal), salt/chili/pepper, and a boiled egg. Tomorrow it will be light rye bread with jam on one and a fried egg on the other. If I am very hungry, lots of water, and put the fried egg on salad (spinach, jalapeno, grapes, tomatoes, red onion, and half an avocado) seasoned with ground chia seeds, pepper and salt. The avocado makes it creamy, salt and pepper for taste, the jalapenos and grapes work really well together so it isn't bland and awful.

If you haven't, consider oven-roasting a big batch of veggies. They have a different (richer) flavor than steamed or raw. Make lots, put leftovers in the fridge, then use them in your wraps & salads (or re-heat) while they last, to give things a new spin.

Consider some soups or stews. You can use canned tomatoes, vegetable juice, pureed veggies (like winter squash, white beans, or sweet potatoes) as a base, thinning with broth to the right consistency, and add some veggies/meat you like, plus perhaps some herbs or spices. Heat and eat - low cal, nutritious, filling.

Mini-pizza made on Ezekiel or other whole-grain tortillas are a tasty alternative to wraps, or put pizza-style toppings on slabs of sweet pepper or eggplant. Enchiladas or tacos with your favorite filling can vary the routine, too (I especially like black beans & sweet potatoes in these).

Consider some make-aheads for the freezer, like breakfast burritos, or oatmeal cups/egg cups/mini-frittatas a.k.a. breakfast muffins. Here are a few example recipes, but you can Google or search Pinterest & find infinitely many:

Sweet Potato Breakfast Burritos
Quinoa Egg Breakfast Muffins
Oatmeal Cups

Another possibility is a hearty pie you can eat for multiple meals (and possibly freeze leftovers if you wish). It doesn't have to be a pastry crust:
Sweet Potato Crust(for quiche as shown or any other meat/veg kind of pie you like)

Just a few thoughts. If these look alarmingly vegetarian, that's because I'm veg. But you can add meat or fish where it makes sense, if you eat those.