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This is really helpful, and I'd love to see what other people are eating and the calorific content. We started in earnest yesterday and two meals have been:
roasted salmon fillet with ginger and sesame oil, served with wholewheat noodles mixed with a shit tonne of veg (carrots, mushrooms, cabbage, courgette) and seasoned with fish sauce, soy, sesame oil and a bit of black rice vinegar. Estimated calorie content 7-800.
Baked chicken breast (marinated in soy, fish sauce, sesame oil, garlic, ginger, sriracha and spring onion), served with brown rice, smacked cucumber and roasted brocc - est calories - 900
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Sounds delicious, but calories sound a bit too high to fit it easily into a diet?
Also watch out for how many calories you are adding with sesame oil. 40 calories per teaspoon, easy to load it on because it tastes so good.As a benchmark, a Big Mac and medium fries (+ diet coke) is 830 calories.
No doubt the chicken breast on brown rice meal will be better for you, but on a calorie perspective, you'd be better off with a Macdonalds.Obviously calorie goals differ for everyone, but I try and make my 'diet' meals no more than 500-600 calories. 3 meals in a day would be between 1500-1800 calories, with some rooms for a small snack or a coffee.
Also if you can, be really anal with weighing and measuring ingredients for your meals, at least at the start. You'd be surprised at how many calories you might be under-estimating.
Extra glug of cooking oil might be +100 calories, eyeballing the quantity of noodles, rice, pasta could be vastly different in calories.If you're aiming for a 500 calorie deficit, that can be easily wiped out in estimation errors.
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This is really helpful, and I'd love to see what other people are eating
Agreed. I'm pretty content with my home meals (except for the times when I have all the beers/carbs), but keen to hear what people are having for lunch during the week and especially if buying out.
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Another good one is steamed sea bass (w/chilli, ginger, garlic and coriander) served with Brocolli and brown rice and pickled ginger. You could probably have a whole steamed sea bass and still finish inside 800cals - fish is tricky bc lots of people don't like the smell especially if taking to work.
The pouches of ready cooked rice are great bc really easy to not over eat them and they cook so quick in the microwave so perfect for lunch
Acliff
EstelleGetty
Tenderloin
600cal lunch (but could easily be a dinner with a couple more veggies)
2 egg omelette w/low cal cheese, chicken breast, brown rice and salad.
This is my go to when working from home (replace chicken with Tuna/salmon/turkey) and as today I have a Kenyan hills running session before dinner a bigger lunch than normal is called for. Took 5mins to prepare (as cooked chicken yesterday). Had a protein yoghurt with some blueberries to round it off - total meal 750 cals