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MyFitnessPal Community

Food to come home to in the evenings?

Scubdup

What can I eat when I get home?

I've suffered a bit of a set back - the willpower has waned, and I've fallen off the MFP wagon somewhat. As a result - who would have guessed? - I've put weight back on. I'm looking to get back into the habit but I think my main area of weakness is walking through the door when I get home. I generally skip breakfast, and have a protein shake for lunch, and I'm often quite hungry when I get in from work. I don't want to change the breakfast and lunch strategy, because it's simple and has been working for me. The problem is that currently I walk in, and help myself to crackers and cheese, and must consume about 600 calories in about 20 minutes!

I really need something that's:-

Quick to grab
Fairly bulky, and voluminous - I've tried jerky, and it's such a small serving I hoover it down and it's like it didn't touch the sides
Tasty, and not overly dry - rice cakes don't do it for me!

Thanks a lot for any suggestions...

Replies

rikkejohnsenrij

I have 2 kids whom I pick up from sports at different times wednesday evening. They are both starving, so I need to serve them something quick.
The youngest get some scrables egg, some vegetables in snacksizes, and some ryebread. The eldest usually gets microwaved left overs, and I grab some salad with random protein. I make a big portion of salad 2 times pr week, and just need to weigh the portion I need. For protein i use leftovers, canned fisk, eggs or whatever else I have available
Find out what you would like to eat, and prep it before leaving the house

TavistockToad

you can eat whatever you like that fits your calories and macros.

if you don't want to cook when you get home, then you'll have to meal prep at the weekends or one or 2 evening a week, buy ready meals or have crackers and cheese or whatever other snack-y food that you like.

i would also disagree with you that the breakfast and lunch 'strategy' is working if its causing you to overeat as soon as you get home...

FL_Hiker

Crock pot, you’ll come home to a delicious hot ready made home cooked meal. Try these chicken thighs and just microwave some frozen veggies to go with it when you get home.
https://dinnerthendessert.com/slow-cooker-brown-sugar-garlic-chicken/

Hamsibian

Slow cooker meals - chili, soups, pot roast, chicken, etc.

skelterhelter

I highly recommend meal prepping at least once a week so you can have dinners ready when you get home. I use those quick marinade packets from Mccormick to flavor up chicken breasts and add whatever steamable, microwave veggies I like to the container. You could add potato, rice, quinoa, whatever. This way it's done when you get home and only takes a quick few minutes to heat up. Also, a little bit of salsa on top of plain chicken breasts makes a delicious chicken

Lounmoun

Scubdup wrote: »

What can I eat when I get home?

I've suffered a bit of a set back - the willpower has waned, and I've fallen off the MFP wagon somewhat. As a result - who would have guessed? - I've put weight back on. I'm looking to get back into the habit but I think my main area of weakness is walking through the door when I get home. I generally skip breakfast, and have a protein shake for lunch, and I'm often quite hungry when I get in from work. I don't want to change the breakfast and lunch strategy, because it's simple and has been working for me. The problem is that currently I walk in, and help myself to crackers and cheese, and must consume about 600 calories in about 20 minutes!

I really need something that's:-
Quick to grab

Fairly bulky, and voluminous - I've tried jerky, and it's such a small serving I hoover it down and it's like it didn't touch the sides

Tasty, and not overly dry - rice cakes don't do it for me!

Thanks a lot for any suggestions...

How many calories? It sounds like you are not using many calories during the day with just a lunch protein shake so 600 calories might not be terrible. I'd think at least 300 calories wouldn't be bad to plan for a snack.

Deviled eggs
Sandwich or wrap
Veggies or pita chips and hummus or guacamole
Veggies and any low calorie dip
Plain veggies
Large salad
Popcorn
Pretzels
Yogurt... with fruit, nuts or granola added if desired
Muffin
Bagel
Cottage cheese
Cooked meat
Instant oatmeal
Canned soup
Pasta salad
Banana, apple or orange
Celery with peanut butter or cheese
Bean burrito

Francl27

Make big batches of meals so you can reheat it in 2 minutes.

Casseroles, stew, chili... Seriously though I'd be completely starving if all I had was a 200 calorie shake before dinner.

jjpptt2

I'm the same way. If I don't have something intentional to eat when I get home, I'll almost always end up eating way to much of the wrong stuff and blow my calories in about 30 minutes.

Slow cooker meals help. Leftovers do to. If it's a family dinner night and I have to wait to eat, I try to find something to do the second I walk in the door - take the dogs for a walk or work on my bikes something/anything to distract me from eating.

Caffeine and/or diet soda and/or hard candy are crutches for me.

FrostysHouse

Popcorn (I keep a bag in my car for the commute home) or an apple are filling. Cottage cheese is good, or a container of veggie sticks and hummus. And yes, I'd prepare some meals that can be waiting when you walk in the door.

ESPRESSO_OR_ELSE

Not to be rude, but it doesn’t sound like your breakfast and lunch routine is actually working for you.

I’m sure you’ve heard it a million times that breakfast is an extremely important.

There are many things — a grilled chicken breast, hard boiled egg or cottage cheese are many of my go-to’s.

And, nothing wrong with cheese and crackers (so long as you are measuring), right?

If you don’t want to eat it, don’t buy it.

funjen1972

Cheese and crackers are a favorite of mine! Sometimes I would have it as a snack and end up consuming enough calories for dinner. What helped is I planned a snack more in-line with my calorie goals so I wasn't starving when I got home. I eat it either right before I leave work or during my commute.

I also quit buying the delicious cheese! I. do keep shredded and lower calorie spreads on hand. I can't eat it if I don't have it!

nicsflyingcircus

ESPRESSO_OR_ELSE wrote: »

Not to be rude, but it doesn’t sound like your breakfast and lunch routine is actually working for you.

I’m sure you’ve heard it a million times that breakfast is an extremely important.

There are many things — a grilled chicken breast, hard boiled egg or cottage cheese are many of my go-to’s.

And, nothing wrong with cheese and crackers (so long as you are measuring), right?

If you don’t want to eat it, don’t buy it.

Breakfast is only important in that you eventually break your fast. Meal timing is irrelevant. For some people, eating early in the day may play an important role in adherence, for others, not eating for several hours after waking is fine. Work days I am awake at 6:35am and don't eat my "breakfast", or first meal of the day, for at least 4 or 5 hours.

AustinRuadhain

Crockpot beans-and-greens is healthy and super filling. Black beans and spinach is one of my favorites.

fitoverfortymom

I'm a big fan of eating an earlier dinner and having slow cooker food/soup ready when I get home from work. I also try to time my afternoon snack to tide me by, knowing that dinner is already basically ready when I get home. This way, I don't use calories on second snack, but then typically have calories for dessert.

gbt77

My new habit is this: I eat a high-protein snack (like Greek yogurt) about 60-90 minutes before I get home. When I get home, I change into comfortable clothes that I can exercise in and tennis shoes. I pour myself a big glass of ice water to drink while I’m preparing whatever meal that I had already planned and shopped for ahead of time that I can have on the table in less than 45 minutes.

MIpiccolo

What if you take a snack with you to work - then eat it in the car on the way home. That way you will already be past the ‘I’m crazy hungry’ thing when you get home, and can think about what you’re making for dinner. Maybe throw in an apple and some cheese or nuts?

BeezBeez

Oh dang, I wish I'd seen this before I posted almost the same thing! My go-tos are plain yogurt with nuts and dried cranberries, a bowl of muesli, or some veggies and hummus.

hesn92

I try to eat a snack either about 30 minutes before I leave work or right when I get home because I'm always hungry when I get home, and I don't want to have to wait until I have dinner ready. It's a hard life sometimes lol.

amy19355

skelterhelter wrote: »

I highly recommend meal prepping at least once a week so you can have dinners ready when you get home. I use those quick marinade packets from Mccormick to flavor up chicken breasts and add whatever steamable, microwave veggies I like to the container. You could add potato, rice, quinoa, whatever. This way it's done when you get home and only takes a quick few minutes to heat up. Also, a little bit of salsa on top of plain chicken breasts makes a delicious chicken

Agree 100% with the benefits of meal prepping to address the issue.
Along with that, try making lunch and breakfast the big calories meals so that you are less hungry in evening.
I pack about 1000 calories of prepared-by-me food every day in my lunch pack. A few minutes in the microwave is all I need to have it ready to eat.

After years of yo yo dieting, I am finding huge satisfaction and positive weight loss results with the intermittent fasting idea, where I eat all my daily calories within 8 an hour window, and, that window closes at 6pm. If I think I am hungry, 9 times out of 10, a glass of water fills the “hole “ in my belly, or a handful of crunchy raw vegetables is my guilt free anytime snack.

Good luck!

amgreenwell

Crock pot or instant pot will become your best friends. I use mine multiple times a week. I work 40+ hours, two kids under two and a hubby.

Scubdup

rikkejohnsenrij wrote: »

I have 2 kids whom I pick up from sports at different times wednesday evening. They are both starving, so I need to serve them something quick.
The youngest get some scrables egg, some vegetables in snacksizes, and some ryebread. The eldest usually gets microwaved left overs, and I grab some salad with random protein. I make a big portion of salad 2 times pr week, and just need to weigh the portion I need. For protein i use leftovers, canned fisk, eggs or whatever else I have available
Find out what you would like to eat, and prep it before leaving the house

Thanks - I think making something in the morning to come home to after work is a good idea. Might make up some tuna-mayonnaise for a quick sandwich.

TavistockToad wrote: »

you can eat whatever you like that fits your calories and macros.

if you don't want to cook when you get home, then you'll have to meal prep at the weekends or one or 2 evening a week, buy ready meals or have crackers and cheese or whatever other snack-y food that you like.

i would also disagree with you that the breakfast and lunch 'strategy' is working if its causing you to overeat as soon as you get home...

Thanks. I appreciate the critique (even if it is a bit "Internet Requires Me to Prove I Can Read Rebelliously"

)

FL_Hiker wrote: »

Crock pot, you’ll come home to a delicious hot ready made home cooked meal. Try these chicken thighs and just microwave some frozen veggies to go with it when you get home.
https://dinnerthendessert.com/slow-cooker-brown-sugar-garlic-chicken/

Hamsibian wrote: »

Slow cooker meals - chili, soups, pot roast, chicken, etc.

The Slow Cooker! Of course. Thanks. I'd forgotten about that! Need to dig it out. Excellent suggestion.

skelterhelter wrote: »

I highly recommend meal prepping at least once a week so you can have dinners ready when you get home. I use those quick marinade packets from Mccormick to flavor up chicken breasts and add whatever steamable, microwave veggies I like to the container. You could add potato, rice, quinoa, whatever. This way it's done when you get home and only takes a quick few minutes to heat up. Also, a little bit of salsa on top of plain chicken breasts makes a delicious chicken

Niiiice! That got the saliva glands going!

Lounmoun wrote: »

How many calories? It sounds like you are not using many calories during the day with just a lunch protein shake so 600 calories might not be terrible. I'd think at least 300 calories wouldn't be bad to plan for a snack.

Deviled eggs
Sandwich or wrap
Veggies or pita chips and hummus or guacamole
Veggies and any low calorie dip
Plain veggies
Large salad
Popcorn
Pretzels
Yogurt... with fruit, nuts or granola added if desired
Muffin
Bagel
Cottage cheese
Cooked meat
Instant oatmeal
Canned soup
Pasta salad
Banana, apple or orange
Celery with peanut butter or cheese
Bean burrito

I usually have an remaining allowance of about 1700 calories left by the time I get home, so 300-600 for the snack is usually fine - you're spot on. I like the sound of a lot of your suggestions: pita and hummus! Perfect.

Francl27 wrote: »

Make big batches of meals so you can reheat it in 2 minutes.

Casseroles, stew, chili... Seriously though I'd be completely starving if all I had was a 200 calorie shake before dinner.

Yeah, it takes a while to get into the groove, but sometimes my wife cooks or we fancy takeaway, so the only way I've found to accommodate the risk of an evening binge is to be strict about the two meals I can control.

jjpptt2 wrote: »

I'm the same way. If I don't have something intentional to eat when I get home, I'll almost always end up eating way to much of the wrong stuff and blow my calories in about 30 minutes.

Slow cooker meals help. Leftovers do to. If it's a family dinner night and I have to wait to eat, I try to find something to do the second I walk in the door - take the dogs for a walk or work on my bikes something/anything to distract me from eating.

Caffeine and/or diet soda and/or hard candy are crutches for me.

It's heartening to know others share the same problem! I'm wondering about another (small) protein shake perhaps - get the sating effect of protein without too many empty calories. Maybe combine it with an apple or a banana to get some nutrition in there at the same time.

FrostysHouse wrote: »

Popcorn (I keep a bag in my car for the commute home) or an apple are filling. Cottage cheese is good, or a container of veggie sticks and hummus. And yes, I'd prepare some meals that can be waiting when you walk in the door.

Normally popcorn would be a great suggestion but our boys go crazy for it, and I doubt I's get a look in! - The apple though - good idea.

ESPRESSO_OR_ELSE wrote: »

Not to be rude, but it doesn’t sound like your breakfast and lunch routine is actually working for you.

I’m sure you’ve heard it a million times that breakfast is an extremely important.

There are many things — a grilled chicken breast, hard boiled egg or cottage cheese are many of my go-to’s.

And, nothing wrong with cheese and crackers (so long as you are measuring), right?

If you don’t want to eat it, don’t buy it.

Thanks. I see what you're saying, but for a variety of reasons my breakfast and lunch routine is the "least bad" option... I have little time in mornings to cook or prepare food as I look after the children from 5 until I leave for work at 7. At work, the options for buying lunch are generally tempting and unhealthy. I feel like if I can get back on track in the evenings with a small tweak, I can get this working again. Also, it isn't the case that everything has completely fallen to ****. Partly I wanted to improve some strength stats, and so I felt that I needed to consume a bit more, and take some pressure off the tracking. Now I've hit those targets (or am close, and should do soon) I want to rein it back in a bit.

I'll reply to some of the later stuff in a bit. Thanks a lot for all the help. Greatly appreciated.

_aenyeweddien_

Why not have a shake/smoothie for breakfast, and then salad with some eggs/feta cheese for extra protein for lunch? It's simple enough, quick and easy to prepare, but will keep you going through the day and you won't be coming home starving and ready to munch first thing that falls into your hands

shaf238

TavistockToad wrote: »

you can eat whatever you like that fits your calories and macros.

if you don't want to cook when you get home, then you'll have to meal prep at the weekends or one or 2 evening a week, buy ready meals or have crackers and cheese or whatever other snack-y food that you like.

i would also disagree with you that the breakfast and lunch 'strategy' is working if its causing you to overeat as soon as you get home...

This. Particularly the last bit.

hesn92

crazyravr wrote: »

Dedicate just half of one day on the weekend to meal prep. Make a list of what you want to eat, what you like to eat etc. Go shopping. Come home, wash your produce, cut up veggies and roast them all. Spice up your meat and cook it all up. Portion everything and into the fridge. Yes your kitchen will be a mess but nothing another 30 minutes wont fix. Worry free breakfast, lunch and dinner. Snacks are optional

You say "just half of one day" like it's not a big deal. That's a quarter of my weekend, my only days of freedom.

No Thanks. lol.

amy19355

hesn92 wrote: »

crazyravr wrote: »

Dedicate just half of one day on the weekend to meal prep. Make a list of what you want to eat, what you like to eat etc. Go shopping. Come home, wash your produce, cut up veggies and roast them all. Spice up your meat and cook it all up. Portion everything and into the fridge. Yes your kitchen will be a mess but nothing another 30 minutes wont fix. Worry free breakfast, lunch and dinner. Snacks are optional

You say "just half of one day" like it's not a big deal. That's a quarter of my weekend, my only days of freedom. No Thanks. lol.

I'm a big fan of meal prepping, and I have the time down to 2-3 hours max every other week. HOW DO I DO IT? I use an Instant Pot electric pressure cooker and cook up 10-15 pounds of meat and 2-3 pounds of beans, pack it all in measured portions and toss it all in the freezer. I bring out daily what i want to eat that day. THis leaves the daily cooking time to reheating and no more than 20 minutes to prep veggies/salad or other quick to prepare accompaniments.

I noticed your comment about getting to dinnertime with 1700 calories still to consume. I'd suggest trying to lower that by eating bigger breakfast/lunch. Light dinners , not too close to bedtime, really can contribute to more restful nights of sleep. Plus, many of us are quite inactive once we get home from work, so the idea of watching tv while digesting that many calories just seems like it would interefere with any weight loss/maintain goals.

I can say it took me a week or two to get off just coffee for breakfast, and now, i wake up hungry and have a big hearty pile of food to fuel the start of my workday.

good luck to you!
good fitness to us all!!
amy

kimny72

amy19355 wrote: »

hesn92 wrote: »

crazyravr wrote: »

Dedicate just half of one day on the weekend to meal prep. Make a list of what you want to eat, what you like to eat etc. Go shopping. Come home, wash your produce, cut up veggies and roast them all. Spice up your meat and cook it all up. Portion everything and into the fridge. Yes your kitchen will be a mess but nothing another 30 minutes wont fix. Worry free breakfast, lunch and dinner. Snacks are optional

You say "just half of one day" like it's not a big deal. That's a quarter of my weekend, my only days of freedom. No Thanks. lol.

I'm a big fan of meal prepping, and I have the time down to 2-3 hours max every other week. HOW DO I DO IT? I use an Instant Pot electric pressure cooker and cook up 10-15 pounds of meat and 2-3 pounds of beans, pack it all in measured portions and toss it all in the freezer. I bring out daily what i want to eat that day. THis leaves the daily cooking time to reheating and no more than 20 minutes to prep veggies/salad or other quick to prepare accompaniments.

I noticed your comment about getting to dinnertime with 1700 calories still to consume. I'd suggest trying to lower that by eating bigger breakfast/lunch. Light dinners , not too close to bedtime, really can contribute to more restful nights of sleep. Plus, many of us are quite inactive once we get home from work, so the idea of watching tv while digesting that many calories just seems like it would interefere with any weight loss/maintain goals.

I can say it took me a week or two to get off just coffee for breakfast, and now, i wake up hungry and have a big hearty pile of food to fuel the start of my workday.

good luck to you!
good fitness to us all!!
amy

A lot of that is personal preference. I find it much harder to sleep on an empty stomach, I eat a big dinner about 4 hours before I go to sleep, then have snack about an hour before. Your body is constantly burning/storing energy so eating during an active time of day or restful time of day doesn't really matter. And if I eat a big breakfast, I'm extra hungry all day. I do much better appetite wise eating more in the second half of the day than the first.

Regardless, meal prepping is super-helpful, when i manage to actually do it!

amy19355

kimny72 wrote: »

amy19355 wrote: »

hesn92 wrote: »

crazyravr wrote: »

Dedicate just half of one day on the weekend to meal prep. Make a list of what you want to eat, what you like to eat etc. Go shopping. Come home, wash your produce, cut up veggies and roast them all. Spice up your meat and cook it all up. Portion everything and into the fridge. Yes your kitchen will be a mess but nothing another 30 minutes wont fix. Worry free breakfast, lunch and dinner. Snacks are optional

You say "just half of one day" like it's not a big deal. That's a quarter of my weekend, my only days of freedom. No Thanks. lol.

I'm a big fan of meal prepping, and I have the time down to 2-3 hours max every other week. HOW DO I DO IT? I use an Instant Pot electric pressure cooker and cook up 10-15 pounds of meat and 2-3 pounds of beans, pack it all in measured portions and toss it all in the freezer. I bring out daily what i want to eat that day. THis leaves the daily cooking time to reheating and no more than 20 minutes to prep veggies/salad or other quick to prepare accompaniments.

I noticed your comment about getting to dinnertime with 1700 calories still to consume. I'd suggest trying to lower that by eating bigger breakfast/lunch. Light dinners , not too close to bedtime, really can contribute to more restful nights of sleep. Plus, many of us are quite inactive once we get home from work, so the idea of watching tv while digesting that many calories just seems like it would interefere with any weight loss/maintain goals.

I can say it took me a week or two to get off just coffee for breakfast, and now, i wake up hungry and have a big hearty pile of food to fuel the start of my workday.

good luck to you!
good fitness to us all!!
amy

A lot of that is personal preference. I find it much harder to sleep on an empty stomach, I eat a big dinner about 4 hours before I go to sleep, then have snack about an hour before. Your body is constantly burning/storing energy so eating during an active time of day or restful time of day doesn't really matter. And if I eat a big breakfast, I'm extra hungry all day. I do much better appetite wise eating more in the second half of the day than the first.

Regardless, meal prepping is super-helpful, when i manage to actually do it!

My eating 'mantra' is: Breakfast like a king, lunch like a prince, dinner like a pauper. Food is fuel, and, like my car, my body needs to be filled up to run. I do most of my 'running' during the day and plan my eating events accordingly.

My biggest challenge is fueling myself before I go to the gym at the end of the day, so that I don't need much more than an apple or spoonful of almond butter to fill the workout-hole I created while on the treadmill.

I agree that our body is burning/storing energy all day; I am near to being convinced that the body does benefit from a rest from digesting recent energy (food) so it can work on burning stored energy (fat). YMMV