trackwise : Glad to hear you’ve realised extreme calorie cutting isn’t a good option.
Please Download my fitness pal and start tracking and creating a good meal plan. What I did was to work out the calories for about 7 breakfasts, 7 lunches, 7 dinners, and 10 snack option. I then made up a food plan for 14 days which I would repeat on a two week cycle. It basically meant I’d eat the same meal twice a week but not on consecutive days. So when I’d meal prep I do four serves at once so me and hubby would have two serves of dinner cooked and ready for when we were eating that next.
It will take some effort and planning in the beginning but it will make life easier in the long run because you will know what you are cooking and eating which means your less likely to eat the wrong thing when you are time poor or bored or emotional 😊
Example of one day for me
Breakfast: 1 slice of toast with a poached egg, a slice of low fat Bacon, I grilled tomato sliced, 1 cup of raw mushrooms cooked and 1 cup of spinach cooked with I tsp olive oil and garlic. A cup of tea.
Mixed vegetable Salad with a quarter of a tin of beans and an egg (or 45g tuna) sometimes I’d add a quarter of a cup of corn too. I use a teaspoon of olive oil, salt and white balsamic vinegar as my dressing. I’d also have 3 cornthin crackers with this as they are around 90 calories for 3 and I like the crunch.
125g Salmon with mix roast vegetables like zucchini/pumpkin/red peppers/carrot/eggplant, steamed broccoli/cabbage and half a cup of cooked brown rice.
Examples : cottage cheese and celery, fruit, yoghurt, baked apples, roasted stone fruit like plums. Rice cake with ricotta cheese and sultanas on top. Tstaziki dip (sp?) and crudités, an icypole, tomato salad with olives, rice cake with tomato, gherkin and 25g ham. 20g mix of nuts and dried fruit. Low calorie jello with strawberries and yoghurt. 25g 80% dark chocolate.
Hope this helps a little ☺