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  • I think you may want to shift the meal balance and what you're eating each meal.

    I'd ditch the Muesli and orange juice. Swapping it in for overnight oats or porridge with some nice fruit and nuts in.

    Lunch- ditch the sandwich and the cheese for a nice bit of leftovers from the night before- making sure its got Carb/protein/salad/veg in good balance quantities.

    Snacking- Cake and Crisps should be out, make your own banana loaf (without sugar-our go to is Banana/peanut butter/ oats mixed up and baked into a loaf- its a winner), or some homemade date/protein bombs (you can make some really amazing things here).
    Dinner- More protein, less carbs. (this may as well be the motto for the whole day),

    As a husband of a vegetarian- we tend to use noodle substitutes (black bean or Edamame), pasta subs (red lentil or chickpea) (both available online pretty simply) when we want pasta- mixed with homemade pesto (usually rocket) and that works well.

    Or Batch make rice for the week, and then tofu meals/ egg meals when necessary.
    I've got loads of recipes I've fudged together- all dead simple- usually with the aim of under 30 mins from set up to all pans cleaned. And the fact that we double up- ie always make enough for lunch the next day- means that lunch is pretty healthy but filling too.

    As always- its about energy in< energy out. With one day a week as treat day. Plus you'll find that your body's metabolism will just assume that the mileage/ day is the normal- so its best to mess with it- sprints on the commute, bodyweight exercises when you get home- ie press ups/ sit ups/ chin ups. (in fact if you do the exercises- you may find you can stave the hunger off till its dinner time).

  • Thanks folks for all the responses. Eyebrows - some of those easily achievable for me, thanks.

    More protein, less carbs. (this may as well be the motto for the whole day)

    What's a good source of Protein for veggies that isn't Carb-tastic ? I started eating Cashews to get a bit more Protein, but they're also quite high in carbohydrates ?

  • Lentils, beans of all sorts and colours, broccoli, spinach, oats.

  • Nuts are a great snack- but not a meal replacement- and should be eaten in massive moderation when on full diet mode- as they are almost absurdly high calorie food.

    As Hingis says- Lentils and Beans are the go-to- as they are cheap, filling and balanced.
    An example 15 minute dinner at ours is a variation on spanish chickpea and chorizo tapas thing, where you exclude the chorizo for mushrooms, and to get that lovely smokey flavor- add in smoked paprika. From start to being fully dished and washed up- is 10 mins:
    Chickpea tin- open it partially at the bottom, and use as its own colander. Get some oil heating up. Diced Onion in. Garlic in. Diced Carrots in. Let them get brown with salt, pepper, oregano and smoked paprika. Chickpeas are next up, in and you should hear them pop eventually. Then mushrooms diced for the 'meaty texture'. Served over courgette spagetti (made using a box grater)- its great.

    Otherwise- its time to start loving tofu. Its simply a ridiculous source of protein and such a good flavor sponge.

    As said before- look at the bean/ chickpea/ lentil alternative versions of pasta/ noodles- and use as you would the pasta/ noodles- they're not lower calories but some pack an almighty protein hit.

    Finally- when you're in a rush and hungry- there is nothing better for time invested than an Omlette. 3 eggs (or sub whites for full eggs), cooked in butter-not oil- and done right there is nothing better- served over whatever you have available as a carb source and a salad at the side. Pretty much my favorite meal.

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