help!!

Last night for dinner (9.19am here in UK) had lovely hot chicken breast with herbs and spices, cottage cheese with tomato puree and spice, and a crushed hard boiled egg with pepper in. Yummy and only 269 calories. Protein based (Dukan Diet) which fills you up and protein is slow release. If you want veg roast a pepper and put the cottage cheese and or egg in it.
Feel free to make me a friend.
Cheers
Steve

When I need something quick and don't want to go to a lot of trouble. I just make some whole grain oatmeal with some blueberries in it. It's filling and good for you and well under the 654 calories you have left to eat. Also steamed vegetables...mushrooms broceli, peas, carrots, steamed chicken or turkey and 1/4 cup of lite ragu alfredo sauce is pretty good. I had that for dinner to night as matter of fact.....I can't think too much about food now, it's past my bedtime since it's 2:30am here. Good luck and keep up the good work!

If you have that many calories left over because you exercised, then just leave it and don't eat anything (unless you want to).
If you didn't exercise today, maybe don't worry about it either. If you do 'swing' calorie consumption you can save the deficit for another day in the week when you find it a bit harder to be under your goal.

In case you don't know swinging calories is a way tricking your body so it doesn't go into starvation mode. You aim to have the same overall number of calories in the week, but some days you are under 1200 (or whatever your goal is) and some days you are over. it is nice psychologically doing this because it means you get some treat days where you can almost eat what you want!