1370 calories a day is hard!
mbminx
Posts: 21 Member
I'm scouring the internet for meal ideas under 300 calories. I feel better if I graze throughout the day, but the calorie count makes me feel like I can have meals OR snacks - not both. Heck, even a big mug of coffee with creamer in the morning can knock 100 calories right out of my day. Six triscuits and 2 tablespoons of hummus took another 200. So there's a quarter of my day's "supply" down the drain.
I'm trying to focus on protein and fiber, so that I can feel even a little full. Drinking water, as much as I can stand. More veggies. As much fruit as I want (compared to cookies, it's a good thing). And yet I still come to the end of the day with barely enough calories for dinner.
Can anyone suggest websites or recipies for filling, low-cal meals? Are there any other strategies for feeling well-fed while eating so little? Thank you.
I'm trying to focus on protein and fiber, so that I can feel even a little full. Drinking water, as much as I can stand. More veggies. As much fruit as I want (compared to cookies, it's a good thing). And yet I still come to the end of the day with barely enough calories for dinner.
Can anyone suggest websites or recipies for filling, low-cal meals? Are there any other strategies for feeling well-fed while eating so little? Thank you.
3
Replies
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How much weight are you trying to lose?
What rate of loss did you select?
Do you exercise?
If you do, do you eat back a portion of those calories?
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My base is 1380 but exercise adds another 500 or so making my 1 lb/ WK much more manageable.8
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With such a low goal, you pretty much have to get rid of all 'empty' calories like crackers and creamer, unfortunately.
But exercising definitely helps.
I love skinnytaste.com for recipes.6 -
1370 feels like nothing! lol. That was the initial goal MFP gave me but honestly it wasn't working for me. I raised my goal to 1550 daily and I still lost 3lbs this week. It's good enough for me! I did the math and eating 1550 daily vs 1370 results in losing about 1lb less per MONTH. So instead of losing 2lbs per week, I’ll lose 1.75lbs a week. I can handle that to not feel like i'm starving. I've lost 91lbs so far, so it's working for me.
I don't eat back exercise calories though. So i'd say you can either raise your calorie goal OR eat back some of your exercise calories (maybe this will help motivate you to exercise more too, because then you'd be "earning" more calories!). Most people who eat back their exercise calories eat back about 1/2 of them.9 -
With such a low goal, you pretty much have to get rid of all 'empty' calories like crackers and creamer, unfortunately.
But exercising definitely helps.
I love skinnytaste.com for recipes.
im on 1200 cals and lost 100 pounds and have my creamer in my coffee every day lololololol
i also drink beer, jack, eat sweets, eat out (not often, but on occasion), and dont abide by any arbitrary rules of what i should or should not eat. if i can make it fit, and it will satiate me, then thats what im eating.
op, theres plenty of low calories meals, or even what i do, find ways to make the things you already cook LOWER in calories, or use smaller portions of the higher calorie meal, and larger portion of salad or veg (dont overcoat/cook it in much oil or butter).11 -
My staples are chicken, fish, eggs, brown rice, roasted potatoes, sweet potatoes, veggies. Maybe try eating a lot of small meals instead of three meals a day.1
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I'm looking to lose about 70 pounds or so. 1 pound a week seems like a reasonable goal. 1370 is the target MFP gave me...
I'm not exercising yet. My thought has been, if I give myself some time to get used to the reduced calorie routine, then I wouldn't be exercising on an empty stomach. I really hate exercise as it is, so trying to do something I don't like while I'm hungry and cranky is setting myself up for failure. My office is moving into a new building with a workout room in a few months, and that seemed like a good time to start that. I don't have a ton of money to blow on a gym membership...
But if exercising will let me eat a little more? I may have to head to the mall and start walking.
Although, I have a beef with the way MFP categorizes walking. They say 2 mph is slow. I have a 28" inseam, so for me to "walk" at 3 mph means I have to be running!2 -
I'm scouring the internet for meal ideas under 300 calories.
Can anyone suggest websites or recipies for filling, low-cal meals? Are there any other strategies for feeling well-fed while eating so little? Thank you.
Here's one I found: https://healthyeater.com/what_do_300_calorie_meals_look_like
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I'm looking to lose about 70 pounds or so. 1 pound a week seems like a reasonable goal. 1370 is the target MFP gave me...
I'm not exercising yet. My thought has been, if I give myself some time to get used to the reduced calorie routine, then I wouldn't be exercising on an empty stomach. I really hate exercise as it is, so trying to do something I don't like while I'm hungry and cranky is setting myself up for failure. My office is moving into a new building with a workout room in a few months, and that seemed like a good time to start that. I don't have a ton of money to blow on a gym membership...
But if exercising will let me eat a little more? I may have to head to the mall and start walking.
Although, I have a beef with the way MFP categorizes walking. They say 2 mph is slow. I have a 28" inseam, so for me to "walk" at 3 mph means I have to be running!
This makes sense and your target rate of loss is good for the amount you have to lose.
As others have said, focus on finding nutrient dense, satiating foods for a lower calorie target. Maybe look for lower cal alternatives to creamer and use cut veggies instead of crackers. When you're ready, begin adding in exercise. I too started with just walking for 30 min a few times a week, now I average 12-15k steps a day.2 -
I'm not exercising yet. My thought has been, if I give myself some time to get used to the reduced calorie routine, then I wouldn't be exercising on an empty stomach. I really hate exercise as it is, so trying to do something I don't like while I'm hungry and cranky is setting myself up for failure. My office is moving into a new building with a workout room in a few months, and that seemed like a good time to start that. I don't have a ton of money to blow on a gym membership...
But if exercising will let me eat a little more? I may have to head to the mall and start walking.
You don't need to wait til you get a gym membership or your office opens a workout room. Walk up and down the stairs at your house, put on music and dance, do some jumping jacks or sit-ups in your living room. There are many ways to get exercise without leaving your house
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I eat 1200/day, and I still eat whatever I want, just less. You will get used to eating less over time. You don’t eat to be totally full, just not hungry. Feel free to look at my diary to see what I’m talking about. I don’t really eat “healthy,” but this is a lifestyle change for me. I don’t limit my favorite foods. It’s what works best for me.
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I'm looking to lose about 70 pounds or so. 1 pound a week seems like a reasonable goal. 1370 is the target MFP gave me...
I'm not exercising yet. My thought has been, if I give myself some time to get used to the reduced calorie routine, then I wouldn't be exercising on an empty stomach. I really hate exercise as it is, so trying to do something I don't like while I'm hungry and cranky is setting myself up for failure. My office is moving into a new building with a workout room in a few months, and that seemed like a good time to start that. I don't have a ton of money to blow on a gym membership...
But if exercising will let me eat a little more? I may have to head to the mall and start walking.
Although, I have a beef with the way MFP categorizes walking. They say 2 mph is slow. I have a 28" inseam, so for me to "walk" at 3 mph means I have to be running!
I hate running, most exercise classes, and steady cardio (except cycling outside). I do 30 minute Fitness Blender workouts, go on walks with my baby and dog, and hiking in the summer. You don’t have to exercise in the literal sense of the word just do some activity. Maybe find an adult sports league, try new things like hiking or biking or a new sport, or just walking. As for eating you can A) slightly increase your calories and accept a slower rate of weight loss or
find foods that satiate you more or C) do a little of both. Maybe pick two small things you can change one related to increasing activity even if it’s just walking the stairs at work every 2 hours or something and one related to eating like trying a new recipe once a week.
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Try to make choices. If you're a grazer then take things to snack on along with low calories, like carrots, cucumber, paprika and the likes. That frees up calories for other snacks you can't do without. A coffee with 100kcal of addition is quite a lot though. How much creamer or sugar do you use? What about alternatives, like green tea, coffee without?2
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I'm looking to lose about 70 pounds or so. 1 pound a week seems like a reasonable goal. 1370 is the target MFP gave me...
I'm not exercising yet. My thought has been, if I give myself some time to get used to the reduced calorie routine, then I wouldn't be exercising on an empty stomach. I really hate exercise as it is, so trying to do something I don't like while I'm hungry and cranky is setting myself up for failure. My office is moving into a new building with a workout room in a few months, and that seemed like a good time to start that. I don't have a ton of money to blow on a gym membership...
But if exercising will let me eat a little more? I may have to head to the mall and start walking.
Although, I have a beef with the way MFP categorizes walking. They say 2 mph is slow. I have a 28" inseam, so for me to "walk" at 3 mph means I have to be running!
My new motto is you can't have one without the other. I used to have a similar mind set as you, saying eating healthy or eating less is good enough to lose the weight. And it will help!... for about 10-15 pounds and then you will be at a stand still.
From loads of research I did from studies, I have seen it proven you need to exercise if you want to lose weight effectively. It increases your heart strength, raises your metabolism, and burns off unneeded fat. I work out for about 30 minutes three times a week, take a shower, then go to college/work. If you can work it out in your schedule, its a blessing. And you feel better and sleep better. (About the boring feeling of it, I would suggest, if you can, getting a work out buddy to support you and make you feel good. also, bring your phone and watch funny videos or listen to your favorite music. )
About meals, I typically eat a good 2-3 400-500 calorie meals. Make sure its high in fiber and low on calorie-dense foods such as meat, eggs, etc. It takes practice but you can find some good healthy, foods that fill you up good. (Oatmeal, sweet potatoes, potatoes, rice, bread, etc can fill you up nice without the unhealthy fats. Avacadoes and other healthy fats are awesome.)
Lastly, NEVER and that means never, exercise on an empty stomach. I've done it once, emphasis on once, and passed out. You need to have something on your stomach. (Typically I eat a banana). Also, drink as much water as possible, I drink a 16 ml bottle every workout. You'll see your heart rate decreases and you feel better if you do.12 -
I'm scouring the internet for meal ideas under 300 calories. I feel better if I graze throughout the day, but the calorie count makes me feel like I can have meals OR snacks - not both. Heck, even a big mug of coffee with creamer in the morning can knock 100 calories right out of my day. Six triscuits and 2 tablespoons of hummus took another 200. So there's a quarter of my day's "supply" down the drain.
I'm trying to focus on protein and fiber, so that I can feel even a little full. Drinking water, as much as I can stand. More veggies. As much fruit as I want (compared to cookies, it's a good thing). And yet I still come to the end of the day with barely enough calories for dinner.
Can anyone suggest websites or recipies for filling, low-cal meals? Are there any other strategies for feeling well-fed while eating so little? Thank you.
What I would suggest is prelogging your food for the whole day so you can make better choices that help you hit your protein goal and your calorie goal. Decide if a food or drink is worth the calories if it doesn't help satisfy you or meet your goals much.
Change what you eat slightly. Have your hummus with carrots instead of triscuits and you can eat a lot more for example.
You might snack on things like cottage cheese, yogurt, hard boiled eggs, pickles, celery with peanut butter or cheese, vegetables, tuna, nuts, fruit.6 -
Watch this vid
https://www.youtube.com/watch?v=KUGj0XyoKk4 If I gave myself so little calories then my diet wouldn't work long term, it's like setting yourself up to fail because if you go over your calories it can make you feel like you've failed when you're actually doing really well. 2 -
I started out at about 1400 calories but as I lost weight my calories have adjusted to 1200 (the minimum MFP will recommend). Limiting myself to 1200 calories was a struggle, especially over Christmas, but since losing more weight the gap between 1200 and my BMR is smaller so I feel less hungry - although I am no longer set to lose 2 lbs a week, more like 1.8 lbs.1
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Sounds like you want your cake and eat it.
When you were gaining weight, it happened because you were eating more calories than you were expending. You were eating too much.
If you want to lose weight you have to bite the bullet and eat less than you need.
That means you're going to be hungry.
You did the crime, now you have to do the time.
Once your sentence is up you'll be able to eat "normally" and it'll all be fine, until then, suck it up, use it, remember what you're going through so you don't have to repeat it.13 -
purpleannex wrote: »Sounds like you want your cake and eat it.
When you were gaining weight, it happened because you were eating more calories than you were expending. You were eating too much.
If you want to lose weight you have to bite the bullet and eat less than you need.
That means you're going to be hungry.
You did the crime, now you have to do the time.
Once your sentence is up you'll be able to eat "normally" and it'll all be fine, until then, suck it up, use it, remember what you're going through so you don't have to repeat it.
Many people find ways to eat at a deficit without feeling hungry or deprived. And having a short term approach - eating at a deficit then returning to eating "normally" often leads to regaining the weight and a pattern of yo yo dieting.
Weight loss doesn't have to feel like punishment. It didn't for me. I learned how to prioritize foods that filled me up, I tried new foods, I cook more, I exercise more - and I never felt deprived while losing weight and now in maintenance I eat virtually the same way only with a few hundred extra calories. In fact, because I'm more active now than when I was overweight, I eat more total calories in maintenance than before I lost the weight.
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Review your food logs and start emphasizing food that leaves you more satiated for less calories.
Weather permitting walk TO the mall. "Exercise", in the format that many people think of it, is NOT necessary in order to increase your activity level.
Just try this for a challenge. Every hour you're awake walk at least 250 steps (for most people this can be done in about 3 minutes or less)...4 -
purpleannex wrote: »
You did the crime, now you have to do the time.
Once your sentence is up you'll be able to eat "normally" and it'll all be fine, until then, suck it up, use it, remember what you're going through so you don't have to repeat it.
This kind of thinking, that weight gain is a “crime” deserving of a “sentence,” is not a mind set that will set you up for success. It’s a wormhole of blame that will subconsciously derail you because you’re telling yourself you’re bad and not worthy of success.
OP, it’s perfectly OK to have a slower rate of loss so you can eat more. If you want long term success, feeling starving or depriving yourself of enough food to function won’t get you there.
Look for snacks that are low cal, nutrient dense and satisfy you. I like protein chips, I know other folk can’t stand them. I also eat turkey jerky and baby bells. Give yourself time to figure everything out—you will!12 -
purpleannex wrote: »Sounds like you want your cake and eat it.
When you were gaining weight, it happened because you were eating more calories than you were expending. You were eating too much.
If you want to lose weight you have to bite the bullet and eat less than you need.
That means you're going to be hungry.
You did the crime, now you have to do the time.
Once your sentence is up you'll be able to eat "normally" and it'll all be fine, until then, suck it up, use it, remember what you're going through so you don't have to repeat it.
I would respectfully disagree. Many folks manage through trial and error to eat at a deficit with minimal or no hunger. And I don't believe there is any reason to tie morality into eating or weight, even by analogy.
OP, start taking those walks and getting yourself a few extra cals to eat. You might also want to start making notes in your diary on how you feel throughout the day. When you look back through the week, start with the meals that stuck with you - what do they have in common? What about the meals that left you hungry in an hour? You will start to see a pattern and can keep tweaking as you go as you learn the foods that will work well. Good luck!7 -
I'm scouring the internet for meal ideas under 300 calories. I feel better if I graze throughout the day, but the calorie count makes me feel like I can have meals OR snacks - not both. Heck, even a big mug of coffee with creamer in the morning can knock 100 calories right out of my day. Six triscuits and 2 tablespoons of hummus took another 200. So there's a quarter of my day's "supply" down the drain.
I'm trying to focus on protein and fiber, so that I can feel even a little full. Drinking water, as much as I can stand. More veggies. As much fruit as I want (compared to cookies, it's a good thing). And yet I still come to the end of the day with barely enough calories for dinner.
Can anyone suggest websites or recipies for filling, low-cal meals? Are there any other strategies for feeling well-fed while eating so little? Thank you.
1360/day before additional exercise is my MFP level for losing .5 lb a week. You're right, it's not a lot. Adding activity can make it easier because you then can eat more. But I have found that while I used to be a grazer, at this calorie level I need to eat differently in order to not feel constantly hungry. So I aim for 2-3 meals and a snack or two, and choose that my evening meal is the most calorie dense.
My first meal of the day (might be in the AM or shortly afternoon) is almost always greek yogurt mixed with low-fat cottage cheese and fresh fruit, and I drink my coffee black except for the last cup which gets 40 calories worth of whole fat milk. After that meal is done, I have 1,000 calories more or less for the rest of the day. Supper is usually 500-600 calories, leaving 400 or 500 calories for what comes in between. So, my strategy is to pre-plan two actual meals and then leave the rest for "grazing."
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I'm scouring the internet for meal ideas under 300 calories. I feel better if I graze throughout the day, but the calorie count makes me feel like I can have meals OR snacks - not both. Heck, even a big mug of coffee with creamer in the morning can knock 100 calories right out of my day. Six triscuits and 2 tablespoons of hummus took another 200. So there's a quarter of my day's "supply" down the drain.
I'm trying to focus on protein and fiber, so that I can feel even a little full. Drinking water, as much as I can stand. More veggies. As much fruit as I want (compared to cookies, it's a good thing). And yet I still come to the end of the day with barely enough calories for dinner.
Can anyone suggest websites or recipies for filling, low-cal meals? Are there any other strategies for feeling well-fed while eating so little? Thank you.
A little aside--did you do a few days or a week eating "normally" and logging on MFP? That way you could see how many calories you had been consuming before starting your weight loss plan. I found that really helpful. But if not, even writing a typical "before" day with the calorie counts could give you some insight.
I'm currently eating 1600 calories to lose 1 lb. per week. I have lost 35 lbs. with 65 left. I started at 2 lbs. per week eating about 1450 calories--I reset my goals every 5-10 lbs. and continued to lose. At 1200 calories per day, I changed the goals to 1 lb. per week so I could eat more--I could no do 1200 calories.
In that time I did learn that I had to cut out some high calorie items in order not to feel hungry. I do exercise, at least 60 minutes per day, so I could eat more.
For small meals, soups and salads, are good options. A small meal for me will also be a serving of pasta, with vegetables and 1 tsp. of olive oil.
For breakfast, bacon and eggs, surprisingly works, or oatmeal and an egg. Lean protein with vegetables can also be under 500 calories--chicken and fish are good for this.
Another option is to set your calories for 1470/1500 and give yourself more to eat--you will lose less per week but I've found that extra 100-150 calories does make a big difference.
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I set my goal as losing 250g (0,5lb) per week, so myfitnesspal gave me a 1250 calories daily threshold. It seems like so little! I've been able to do it this week (I started logging all my walks or I wouldn't have been), except for the macros with which I'm not beeing so nitpicky for now. But is this really right?
Also, I go to the gym, but strength training counts for nothing towards your calorie goals, which just doesn't sound right. Thoughts?0 -
I prelog my food at the beginning of the day, or sometimes the night before. I work out Breakfast, Lunch and Dinner and then I know how much I have for snacks. Exercising means I either have a treat or I am under for the day.
I also found that I was starving for the first week of MFP but as I adjusted I now find what I eat is enough....most days.0 -
I set my goal as losing 250g (0,5lb) per week, so myfitnesspal gave me a 1250 calories daily threshold. It seems like so little! I've been able to do it this week (I started logging all my walks or I wouldn't have been), except for the macros with which I'm not beeing so nitpicky for now. But is this really right?
Also, I go to the gym, but strength training counts for nothing towards your calorie goals, which just doesn't sound right. Thoughts?
You need to start your own thread instead of hijacking this one. It's not fair to the OP of this thread to distract people from their questions (and it's against MFP policy).
Plus, you'll get more responses because your question will be seen by more people2 -
I’m a big believer in eating what you like and not giving up your faves, but there were some tweaks I had to make to make this a sustainable plan.
300 calories worth of spaghetti squash, marinara, and veggie crumbles (or beef or turkey or whatever you like) is way more food than 300 calories worth of pasta
100 calories worth of cucumber is more food than 100 calories worth of nuts
That kind of thing. I don’t eat as much peanutbutter or hummus as I used to. And I almost always try to have a veggie side to my meal like steamed broccoli or roasted squash and zucchini. And sometimes I just don’t do any of that stuff and eat what I want under calories and allow myself to feel hungry between meals.5
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