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This is helpful, thank you - re context I'm not trying for dramatic weight-loss and the meals above are in the context of no breakfast (first meal of the day around 1pm just works for me), a lighter lunch (500 cal max) and if anything carrots or apples to snack. I'm not boshing the oil in. My problem will undoubtedly be drinking calories. That said, I know that this approach and an active lifestyle (~60 mins commute a day, lots of walking, minimum 3 intense interval sessions on treadmill) sees me drop weight fairly steadily.
owl
Acliff
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.