I was asked what I eat. I should have thought to include this myself but my mind was so wrapped around actual eating that I didn’t think to. So here we go!
I tend to eat a lot of the same foods. That’s mainly due to the fact that my cooking skills are limited but I don’t mind it because the options that I have are wide enough that I don’t get bored. When I do go looking for new foods I tend to fall back on Hungry Girl because she has a website full of recipes. I am coming to like Pinterest a lot now too for both food and fitness ideas.
I’m going to list below what I eat. You will find that I eat a lot of “normal” food. I think I’ve been successful with my weight loss because I don’t put as many limitations on what I can eat as you would think with a diet. Then again, I don’t consider this a diet but a lifestyle. That makes the changes I’m making realistic, doable, and changes that I can continue with forever.
There are 2 reasons I’m able to eat everything I always ate.
1) Practice portion control. If you like meatloaf and there are a lot of calories, do a small portion of meatloaf to keep you in the calorie range you want and add double the vegetables.
2) Find substitutions to make the calories less. For example, use 99% lean turkey instead of ground beef. Click here to check out a website that will give ideas for ways we can make healthier recipes.
I hope the list below gives an a good example of the limitless amount of food we can eat and still be healthy. Success will come from learning to look for options, better choices, and paying attention to the nutrition labels and serving sizes.
- Protein shake – I use Yor Health and I’ve used Beverly International UMP which is really good. It tastes like a chocolate cake shake – for real. I don’t have a lot of breakfast foods because often I rely on my protein shakes. It’s just easier and a time saver in the morning.
- Omelette (my favorite over the last few days). 250 calories. 1 whole egg, 6 tbsp of liquid egg whites, ¼ cup of diced tomato, ¼ cup of hearty sausage crumbles, a pinch of cheese and spinach.
- Cereal – I don’t eat this often because of the sugars. When I do, I tend to eat Cheerios. There are a lot of cereal options. Just stay away from the sugar cereals like Flintstones and Lucky Charms. Also measure your cereal so you are aware of your serving sizes. If you add fruit, add the fruit first so there will be more fruit and less cereal.
- Oatmeal w/fruit – check for sugars in the nutrition guide to find a good option
- 2 scrambled eggs, sometimes turkey bacon (a better substitute for turkey), and a piece of fruit
- Fresh fruit – I often pair fruit up with peanut butter.
- Yogurt is another option, but I admit I don’t eat yogurt very often.
I’m combining lunch and dinner because once a week I prepare my meals for the week. I usually do 2-3 depending on the time and what I’m cooking. I divide these meals into Tupperware and I eat on it all week. It is my go-to meal for lunch and dinner.
** Note that I’m not listing the vegetables, but with every meal I include a vegetable. And to make sure I’m full on the healthy stuff, I make sure at least half of my plate is a veggie.
- Meatloaf – made with 99% lean turkey. I add spinach in mine.
- Chili – made with 99% lean turkey, beans and diced tomatos
- Baked chicken tenders and when I want to change it up I’ll add BBQ sauce
- Pulled BBQ chicken. I’ll boil either a whole chicken or chicken tenders and then cut it up. I’ve also used “Member’s Mark Premium Chunk Chicken Breast” to make this and it’s very good. I get it at Kroger and it looks like a tuna can. It’s 98% fat free, 1.5 g fat, 70 calories for 1/3 cup. The entire can is 350 calories so that’s not bad to just add a little BBQ sauce to what’s in the can and eat it.
- When I go out to dinner I tend to stick with 6 ounce steak or baked chicken. My side is a sweet potato or green beans.
- If I have to rely on fast food I stick with Subway. I keep it to 6 inches, wheat, lots of veggies, and I don’t do cheese because I do light mayo instead. I either do one or the other.
- Baked ziti – I made this the other night with 99% lean turkey, whole grain ziti pasta, regular spaghetti sauce because that’s all I had but the next time I may do only diced tomatos or something similar instead. I added spinach and shredded cheese. It amounted to 330 calories per cup. If I change up the sauce next time it could be less, but that goes back to finding better substitutions.
- I like a dish made up of baked chicken tenders cut up into squares. Mix it with broccoli, cauliflower and carrots. I sometimes add in a little whole grain rice with it. The amount is good for the calories. Depending on how much chicken and rice you add it can be about 250 calories for anywhere from 1-2 cups.
- Tacos – check the nutrition on the soft tortilla to find a good choice. If you want meat, try 99% lean turkey meat. I add in veggies, and a good substitute for any sauce or sour cream would be to use salsa. There are barely any calories in salsa. I use salsa as a salad dressing too sometimes.
- Fish – I like tilapia so I eat that a lot. For one it’s about 100-130 calories. Salmon is really good for you, but I don’t care for it. If you do salmon is a great option.
- Turkey sandwich – check the bread for the sugar and calories. I sometimes eat the deli meat just by itself with some string cheese.
- Beef stew but I don’t add potatos. Instead it’s more like a beef veggie stew. I add carrots, celery, onion, broccoli, cauliflower, grean beans, diced tomatos, and then the beef.
- Turkey wrap – just check for the best option of the wrap. I add a little chicken or turkey deli meat, lettuce, and cream cheese.
- Fruit of every kind. I am a sweets person so I used fruit as a substitute for that.
- I pair up peanut butter with some of my snack fruit. Like a banana or an apple with peanut butter.
- Veggies – I prepackage carrots, celery, cut up tomatos, cucumbers, etc and I put them in baggies in the fridge. So when I need a snack I can just grab the baggie out of the fridge.
- String cheese
- Whole grain wheat pretzel sticks – I don’t think that’s the name of them and I don’t have any at the moment to compare to. But if you can figure out what I mean they are very good. Not normal salty pretzels, but they are wheat and sticks if that helps.
- Flavor ice popcicles – only 25 calories
- Graham cracker w/ a little peanut butter
- Kellogg wheat crackers – 24 for I think 130 calories or something around that amount
- Half a peanut butter sandwich. Or a whole one, but I’m trying to stay away from bread so lately I’ve done half. Check your jelly’s nutrition guide for the sugars.
- Granola bar although I don’t eat them as much anymore. I’d rather have fruit.
If you are looking for a good food tracker try My Fitness Pal. You can do so online through their website or by the app on your smartphone.