Post # 1
I work at a restaurant so I am constantly surrounded by yummy, yummy food. I decided I need to start taking my breakfast and lunch to cut down on eating at the restaurant for every meal.
I have been taking greek yogurt for breakfast, which I will eat around 7AM, but I’m usually hungry by 9:30 or so! I really have been trying to eat cleaner and healthier but I need some help and ideas as to what I should be eating.
I want to try and plan out my meals for the week, but I dont know how to go about doing that.
Will all you healthy bees help me out?
Post # 3
have a small snack every 3 hours or so. stick with high fiber and high protein. fruit can be a good filler too.
Post # 4
What are some good high fiber, high protein options?
Post # 5
Some days I get hungry too if I have yogurt and oatmeal in the morning.
Something simple like toast with peanut butter and/or an apple can help tide me over until a more reasonable lunch time.
Post # 6
For breakfast I have been eating oatmeal or Special K Protein Plus or Protein Shakes. I usally eat around 7:45 and by 10:30 I’m hungry and need a snack. I usally have raw almonds, veggies and ranch dip, greek yogurt and honey or regular light yogurt for a snack. For lunch I have a smaller portion of leftover dinner from the night before. I will say though that I cook very healthy dinners every night. Then I’ll have another snack from those listed above around 4pm. Then dinner around 6pm. I usually have a protein and veggies, keeping dinner more low carb. I try and eat my carbs earlier in the day to give me energy and break them down.
Post # 7
Don’t be afraid to snack, but balance snacks and meals with a healthy fat (he fat helps keep you satiated longer plus its important for many fat soluble vitamins), protein and fiber.
Its really easy and helpful to make soups, baked chicken, casseroles, etc at the beginning of the week and then pack and eat them during the weak.
IE Snack list I have put together before
- 1 cup 0% Greek yogurt with ½ cup frozen raspberries (120+35 = 155 calories)
- 1 slice whole grain toasted with 1 slice 2% pepper jack cheese, 1 large slice tomato, fresh ground pepper (100+50+8= 158 calories)
- 1 medium cucumber with 3 tablespoons hummus (45+105= 150 calories)
- 1 hard boiled egg and a small apple (70+55= 125 calories)
- Tomato, basil and mozzarella salad (1 large tomato, 1 string cheese, 3 fresh basil leaves, 1 tsp olive oil, 1 tsp balsamic vinegar, salt and pepper) (35+80+40+5= 160 calories)
- ½ whole wheat pita pocket filled with 2 tablespoons sliced black olives, 2 tablespoons reduced fat feta cheese, 1/2 cup sliced cucumber, 1 tablespoons diced red onion and 1 leaf romaine lettuce, shredded (70+25+ 40+10+5+5=155 calories)
- 8 medium strawberries and 10 raw almonds (45+90=135 calories)
- ½ red and ½ green pepper sliced dipped in ½ oz gorgonzola cheese mixed with ¼ cup greek yogurt (30+50+30= 110 calories)
- 1 cup lentil soup (150 calories)
- 1 corn tortilla filled with ¼ cup reduced fat refried beans, 1 large slice tomato diced, 1 leaf romaine lettuce, shredded (55+45+8+5= 110 calories)
- Egg fritattas made in muffin pans. Just grab one or two and heat.
IE Lunch Ideas
salad with some chicken or beans and avocado and lots of other veggies. Use a light dressing.
Boca burger served on top defrosted and drained spinach mixed with salsa and a sprinkle of 2% shredded cheese
Veggie and bean soup
Check out Kalyns Kitchen, cookinglight.com, Clean Eating magazine etc for ideas.
Some other snack ideas
Post # 8
Has the sugar from the fruit hindered anyones weight loss at all?
Post # 9
@lefeymw: WOW thank you so much!!!! thats exactly what I need
Post # 10
I like fruit or veggies to munch on. I also keep a container of light peanut butter at work, so I put that on plain rice cakes for a mid-day snack. A few other things I have are yogurt and granola, Kashi granola bars, protein shakes (made with milk) or fruit smoothies.
Post # 11
Throw some fruit (blackberries, blueberries…yum!) and some sliced almonds into your greek yogurt.
I like yogurt but it only gets me so far. I need REAL food in the morning or I’m starving 2 hours later.
I used to work at a Ruby Tuesdays and I think watching people shovel french fries and cheeseburgers all day really turned me off from eating there when I was working!
Some good high fiber, high protein options are high fiber toast with peanut butter or peanut butter on an apple. For VERY high fiber, i like fiber one cereal. One bowl is 120 calories and 57% of your daily fiber. I actually like it, too!
I just snacked on homemade hummus (easy on the oil, no tahini) and sugar snap peas. f
You could also do turkey+laughing cow roll ups.
Post # 12
@HoneyBear:that’s good sugar, so it shouldn’t.
Post # 13
@HoneyBear: I dont eat too much fruit. I eat one serving per day at the max. Its almost always berries or apple, if any.
When I do I make sure its paired with protein so it doesnt spike my blood sugar. Balancing blood sugar will help keep you satiated. I find if I eat only an apple then I am really hungry a short time later. Same goes for simple carbohydrates (think white rice, bread etc)
A sugar spike in your blood increases your insulin which triggers your body to start storing fat (the insulin tells your body there is plenty of energy to use).
Post # 14
@HoneyBear: A greek yogurt probably isn’t enough for breakfast. I usually add fruit and some cereal that is high in fiber to mine in the morning, plus a glass of fruit juice (100% fruit- not the concentrate/sugar stuff). My naturopathic doctor, who is pretty serious about the way your diet impacts your general well being, says the fruit/veggie guidelines should be considered your bare minimum. Try to have fruit and veggies at all your meals.
Lara bars are great for snacking & are high in fiber.
Make some trail mix up with nuts and dried fruit.
Sliced veggies with some hummus.
Try to eat whole foods, rather than high-processed foods. Be careful with foods that are marketed as “diet foods” because they are often high in sugar.
You can slice veggies at the beginning of the week and bag them up for yourself, along with small containers of hummus (measure it out based on how many calories you want- probably one or two tablespoons is good). The trail mix idea is great for snacking on, but be careful with nuts if you’re trying to lose weight.
Post # 15
I love food – any kind of food, really. I have been pretty blessed to stay at the same weight regardless of what I eat, but I know that won’t last forever, and if I don’t eat healthy, I don’t feel healthy.
I use a lot of recipes from the blog Oh She Glows – It is a mostly vegan blog, but I adapt the recipes for my lifestyle. I am not a vegan, but I LOVE fruits and vegetables.
My favorite recipe is a white bean soup – I add parmesan cheese though 🙂
Soup works well for us – I cook large batches of it on the weekends, that way I can take to work and reheat.
Here are my meals for today:
Breakfast: Peanut butter on whole wheat toast, coffee, and a banana.
Snack: Mixed nuts
Lunch: Chilli and wheat crackers. Pepsi.
Snack: Apple and cottage cheese
Dinner: Whole wheat pasta with tomato sauce, green salad.
I drink water all day too.
Post # 16
When I’m in a hurry I eat an organic Amy’s breakfast burrito for bfast and it usually keeps me satisfied until lunch time. Ideally I like to make an egg white veggie omlette but I almost never have time or ingredients for that. In an emergency I opt for a whole grain bagel with vegetable cream cheese, but don’t make a habit of that every day.
Lunch is a turkey sandwhich with cheese and mayo on whole grain bread.. and when I’m really good I remember to bring in fruit for a snack.