What do you eat for your midday meal when you’re in a calorie deficit?
Posted by CMR1891@reddit | AskUK | View on Reddit | 135 comments
Hi,
I’m trying to eat more healthily and I really struggle with the midday meal (I call it dinner, but didn’t want to confuse everybody). For breakfast, I will usually just have Weetabix or some kind of breakfast bake and for tea, I will cook a balanced meal, but I really struggle with dinners.
A lot of the options are very bread forward and I’m bored of salads. I like soup, but I like having bread with soup. I know it’s a dieting nightmare, but I don’t like eggs. Please can you give me some idea of what you eat at midday?
Thanks in advance.
NoAkGoodDay@reddit
Jacket potato - beans or tuna Scrambled egg on toast Omelette
Intrepid-Account743@reddit
Humous and raw veg or cheese and lentil slice--hot or cold depending on the weather, with veg/salad of your choice.
ODFoxtrotOscar@reddit
Change your weetabix for porridge
Soup with a small slice of proper sourdough bread should be OK. Or have crudités dipped in guacamole or hummus or tzatziki. Or just scarf down a pack of ham, or prawns or a tin of tuna (leaves me feeling full in itself, but might not be right for you)
emmakescoffee@reddit
I have rice/corn cakes with things on top. I usually have 4 of them, one with avocado and tomato, 2 with hummus and sliced smoked tofu and one with peanut butter. I add a veg like cucumber or carrot sticks on the side and sometimes a few pretzels, they take a while to eat cuz of the messy/crunchy factor and usually keep me full enough until dinner. (I snack on a protein bar mid afternoon also)
Also hot sauce on the tofu/avo ones too.
CubisticFlunky5@reddit
I always have some mixed grain packs to grab if I need a healthy lunch but haven’t meal prepped. Usually spiced well and a mix of healthy grains, pulses, rice etc. You can usually get them on offer for £1-1.50 or thereabouts, Merchant Gourmet are great and often on offer, supermarket own brand good but sometimes lean a bit heavy on rice or couscous to fill them out (perfectly healthy, but wont fill you up as much for the calories). You can heat them up in a microwave or tip them straight over salad leaves and chopped up veg, particularly good if you add feta, olives etc.
Bonsia413@reddit
The word your looking for is…… lunch
SomeHSomeE@reddit
Zzzzzzzz
They've specifically said they're from somewhere where they call it dinner and hence why they used a generic term to avoid useless comments like this.
saltysaltsalt_@reddit
The generic term, the one that won’t be misunderstood, is lunch
mittenshape@reddit
So should we all call the meals "breakfast, lunch, tea"? Because the confusing word for everyone is "dinner"
gamecnad@reddit
Dinner is extremely commonly used in the UK as the evening meal.
DLoRedOnline@reddit
But also dinner is extremely commonly used in the UK as the midday meal.
gamecnad@reddit
By whom? I've literally never heard it used
DLoRedOnline@reddit
Pretty much everyone north of Birmingham and south of Hadrian's Wall.
Hence the term 'dinnerladies'
gamecnad@reddit
Huh, had no idea. Thank you. Makes sense re dinner ladies!
CMR1891@reddit (OP)
And this is exactly why I didn’t want to say it haha!
Anxious_wank@reddit
Don't worry, many of us know it's dinner. We can't all be southern pansies.
BeatificBanana@reddit
I'm from the south and my family call it dinner. It's not a North/South thing.
JustAnotherFEDev@reddit
When I was at school up north, it was dinner ladies and dinner bell, etc.
I usually call it dinner, unless it's to work colleagues, then I call it lunch 😂 They're based in the south.
I'll never call tea, dinner, though, I just can't
Strong_Roll5639@reddit
Im Bristolian and all of my family call lunch dinner, too.
Weak-Possession-7650@reddit
Anything that fits within the deficit. But for a quick lunch, quite often, a protein wrap with chicken & tuna. Sometimes, a cooked lunch with chicken or fish.
BaldyBaldyBouncer@reddit
Skip breakfast and have it at 12, now you're also doing intermittent fasting and can join another Facebook group.
SnooRegrets8068@reddit
Yeh i generally eat once a day now. Started as keto, went to keto omad. Now I'm less self restrictive but kept to one meal a day. If I have lunch I'm done for the afternoon as I feel stuffed
watryatalkinabout@reddit
That's really bad for your digestive sytstem eating like that.
xp3ayk@reddit
There's nothing wrong with intermittent fasting and it doesn't do anything bad to your digestive system.
There is a wealth of evidence about the beneficial effects it has on health
watryatalkinabout@reddit
Intermittent fasting is great for you. Gorging yourself like an anaconda and havong all your food in one meal, is not.
xp3ayk@reddit
"multiple courses over a few hours" =/= gorging yourself like an anaconda?!
Can you please provide some evidence that "one meal a day" intermittent fasting is bad for you?
SnooRegrets8068@reddit
Explain why because my doctors seem fine with it
watryatalkinabout@reddit
Because you just made that up
SnooRegrets8068@reddit
No i didn't? I also went in for blood tests twice to check I wasn't deficient in anything despite tracking it myself.
What an odd thing to accuse someone of.
hahahaneedhelp@reddit
You'll feel phased out till then?
DLoRedOnline@reddit
Soup without bread
mamatothegals@reddit
Baked sweet potato with cottage cheese, pasta salad, sushi, ramen, stir fry with cauliflower rice, ryvita with tuna and avo, salmon and zoodles
ashyboi5000@reddit
Cucumber, carrots*, humus, meat protein and mixed beans (for fibre). Lentil crisps, fruit, 99 calorie snack (to satisfy the sweet and chemical craving)
*I'm limited by what veg I eat, but add tomatos, peppers etc
theotherquantumjim@reddit
I binned off bread, pasta and most other carbs. Breakfast I have 5% Greek yogurt, or Skyr, with honey and 20g of vanilla protein mixed in. For midday meal I’ll have something like skinless chicken thighs with a pile of veg e.g. broccoli, cauliflower and carrot - dressed with a small amount of butter, soy sauce and maybe some other spices or dressing. Evening I’ll have something like a red lentil stew with chicken, or a salad with corn on the cob and chicken. Occasionally swap out the chicken for salmon or mackerel. Often swap out the midday thing for vegetable stew or lentil dhal. Sometimes have chicken and salad in a tortilla wrap if I’m really craving bread. Easy to lose then maintain weight if you stop getting carbs from bread/pasta etc.
Kingsworth@reddit
I know you’re probably way fitter than I am and will likely live longer but hot damn I’d rather be slightly overweight, maybe live a little longer but not have to eat this way.
theotherquantumjim@reddit
Fair. Each to their own. I enjoy eating like this
anikah-@reddit
you could try overnight weetabix for breakfast and bulk it up with a bit of protein powder. this gives you more variety of flavours and toppings to keep you fuller for longer. i like peanut butter w cacao/banana (don’t normally like banana but good with chocolate. orrrr raspberries with coconut yoghurt and agave syrup (honey is fine too).
for lunch, i try to have something with fish to keep it healthy and low kcal. i love veg and struggle with fruit too, so i’ll often have a humongous bowl of veg (cause there’s hardly any kcals in it) with some tuna or chickpeas or lentils, anything to make myself feel full, and some nice healthy dressing.
your belly thinks it’s full after 15-20 mins of eating so pick something low in calories but high in volume. and drink lots of water between bites. water is the absolute key. and herbal/fruit teas in between to keep you going!
Typical-Lead-1881@reddit
Soup or sliced ham
Ocha-Cha-Slide@reddit
I'm half fasting right now but you could try chickpea pasta, rice noodles (or courgette spaghetti) or anything really. Fruit can also help, no one says it has to be a meal.
Princes_Slayer@reddit
My lunch is typically two Slims Pops (20 cals each) topped with some protein like sliced chicken/Turkey or a can of tuna. I like the pops because it means I’m not wasting cals on bread, and the crisp like texture means I don’t need a packet of crisps. If I’ve got any salad stuff I might pile that on as well.
I then might include some mature cheddar cut into small cubes, with a small sliced apple and some grapes. Not so heavy to make me slump in the afternoon, but decent level of protein to see me through to teatime
LynnieD@reddit
I eat Warburtons Thins, you can pack them out with salad , chicken , whatever and they are only 100calories each.
Tanto207064@reddit
Last night I cooked some chicken breasts and ate those with some cucumber and tomatoes, I’m trying to cut down on bread too
Mina_U290@reddit
Ryvita with spread, that one that supposedly reduces cholesterol, marmite and cucumber if I don't want bread and you don't want to hear about salads.
I'm looking for as little prep time as possible. Sometimes I'll just eat sardines right out of the tin.
Lunch is my worst meal for having ideas for. And I don't eat enough veg, so you probably don't want to listen to me. 😂
icantlurkanymore666@reddit
You can do scrambled egg with some protein (pancetta, chorizo, bacon) and some cheese and spring onion.
Or have an ‘elevated’ council salad- get some veg you like, you could do cheese, cucumber, carrots, some mackerel and something steamed broccoli with garlic and lemon. Very random but if you like the individual components why not.
You could also just precook come chicken in the oven and get some trimmings with veggies on the side. Add a kefir or yogurt, or some nuts with a spoonful of honey if you want a desert. Sorted.
minibones@reddit
I tend to make enough of my evening meal to have leftovers for my midday meal the next day.
Also have a few decent low cal ready meals as a back up if having something with no leftovers or not work lunch friendly etc
SaltPomegranate4@reddit
Couscous and chicken and veg
CMR1891@reddit (OP)
I forgot about couscous! Good shout!
tsophies@reddit
we also have those packet rice in the house, the brown rice packets. heat in the microwave, and they have two portions.
SaltPomegranate4@reddit
Cook it with stock 👍🏽
throwaway768977@reddit
Currently on a summer diet too, for lunch I batch prep a quinoa salad - 1 of the microwave pouches with chopped up veg and herbs, I add the dressing and seasoning on the day so it doesn’t go soggy. I do a different style each week, - Mexican one with beans, avo and coriander or a Greek one with olives, cucumber parsley so I don’t get bored. Then I add a full ball of light mozzarella (225cal 24g protein) on the day too for some protein. Sometimes I will marinate chicken overnight in a Nando’s seasoning and have that instead of the mozzarella. This week I’ve made a pesto pasta salad instead, but the portion is a lot smaller due to pasta being annoyingly high cal.
I would recommend having a higher protein breakfast as it will keep you fuller in the morning, I like Greek yogurt with fruit and honey or if I’m really busy I have one of the protein yogurt pouch’s from Lidl and a banana. Making a protein shake at home is a good option too, frozen banana is a great addition!
Kj539@reddit
Carrot sticks, cucumber, cherry tomatoes. I don’t normally eat lunch though
CoffeeandaTwix@reddit
Personally, you could have said "what do you eat for dinner when on a diet" or "what do you have for dinner when losing weight" and it would have been fine...
I don't understand why so many insist on calling this calorie deficit now... I mean, I know energy is the important variable here but still, we say we put on weight rather than saying we 'went through a period of calorie surplus' etc.. It just sounds like a really odd mode of speech to me...
Anyway, for me, I would always eat pretty much the same foods but just control the portion size and frequency of eating rather than food types. I mean, as with anything there are limits to this... If you choose only very energy dense foods then it becomes very hard to eat a reasonable diet but outside of extremes? If you normally have two sandwiches have one, if you would e.g. get a big Mac and chips then just get a smaller burger and smaller chips (or even forgo the chips). If you would have a slice of quiche then have a smaller slice... Etc.
Unless your normal diet is completely unreasonable, you don't have to change the types of food you eat... Just have it less often and or in smaller portions.
7ootles@reddit
It's called "lunch". Shouldn't be that difficult.
cannontd@reddit
The key to success for me it to be strict with breakfast, less so with lunch (I call it dinner too) and then be sensible with the evening meal. It's hard to hit a target if you blow yiour budget early in the day.
I go with overnight oats or muesli with greek yoghurt - both with raspberries etc. Thsi then 'allows' me to have bread so for lunch I am having a sandwich, I just use non-UPD cream cheese as spread instead of something like butter or a UPF margarine. Plenty of ham, chicken or turkey in it with lettuce and maybe some form of pickle.
In terms of the evening meal, I like to plan ahead but on every one of our usual recipes I have them logged in a tracker so I know how much a gram has in terms of calories. So when the chili and rice or whatever other meal we are all eating is getting dished up, I pop my plater on a scale and put what I need on. In time, this weighing ritual is not needed because I know from experience a ladle of something is so many calories.
Full disclosure, I am using Mounjaro which makes it extremely easy to not snack at all and regulates blood sugar to make sticking to this over a long period sustainable.
CMR1891@reddit (OP)
Thank you, I’d be interested to know your thoughts on Mounjaro. I have been offered it by the NHS because although I’m not morbidly obese, I have PCOS and find losing weight extremely difficult. I would like to give it one last go first before taking that decision.
cannontd@reddit
I don’t qualify via the NHS but my BMI is (well was) over 30 and you can get it privately via any number of legit online pharmacies.
I’ve been able to lose weight before with calorie counting and exercise but there are a number of issues I get. First, the diet fatigue sends your body into a survival mode and it’s astonishingly hard to continue and the weight is immediately gained back. There’s this term id never encountered before - ‘food noise’. You find yourself constantly thinking about the next meal, looking in cupboards, overeating or not being satisfied. The problem is, to lose the 25kg I need to, is going to have an affect on my family and work as I basically fall apart on the calorie cut.
What MJ did was instantly turn off that food noise. I’ve been on it 7 weeks and I’ve probably had a snack a handful of times. I think I’ve had 6 biscuits. I’m not repulsed by food, it’s like someone transplanted in a healthy relationship with food instantly and the longer I live with it, the stronger my habits are building. It makes you feel fuller sooner and for longer but crucially it also helps regulate your blood sugar so you don’t just crash and eat a packet of biscuits.
7 weeks in and I’m down 10.5kg, eating non-UPF food, my rosacea I had for 6 years has vanished, mentally feel less foggy and just calmer in general. It’s genuinely a miracle drug. Might be worth lurking around r/mounjarouk for a bit. You’ll hear about a load of side-effects people have got - nausea etc but most people get a bit and it vanished as you get used to it and increase the dose. I’ve had a bit of constipation but it’s been dramatically life changing stuff.
It’s great if you can get access via the NHS, but for £100-£150 per month, I prefer to go private as they are more open to longer term maintenance once you hit a target weight and the NHS probably won’t let you. If you have any other questions I am happy to answer by here or a DM. I don’t want to promote it to people but I also feel there’s an ASTONISHING amount of misinformation out there. People think you stick a jab in, eat anything you want and lose weight. It’s not like that, you lose weight the ‘proper’ way, it just makes it sustainable and less painful for you and your family.
CMR1891@reddit (OP)
Thanks very much for your informative answer. I’m a bit tight for cash now, hence the wait for the NHS option, but it is an avenue I’ve thought about and will continue to think about!
cannontd@reddit
Well good luck on your journey! Make sure you read the leaflet that comes with it, drink plenty of water and don’t forget to eat!!!
Lyrakish@reddit
I tend to skip breakfast or just have a cup of tea in the morning (no sugar, no milk) so my 'midday-meal' is technically my first. I go for peanut butter on wholewheat toast/bread and a coffee/tea. Depends on my hunger. I also like omelette or pasta.
FJ_815@reddit
I have rice bowls for lunch quite a bit, topped with some kind of protein and vegetables and whatever sauces or seasonings I feel like. There are loads of possible flavour combinations. You could also use stuff like quinoa or couscous or any other grains.
Or just leftovers from the previous night's evening meal - you could deliberately make extra to have for lunch the next day.
intothedepthsofhell@reddit
Protein shake! Add some frozen berries, or spinach or any other fruits/veggies that you like. But soup is my go-to - it's filling, generally pretty good for calories and nutrition.
Eggs is another good one - omlette, tortilla, three boiled eggs will fill you up for the rest of the day.
Candy_Lawn@reddit
Today I had a left over chicken breast from last nights dinner. I just had it as is with a little mayo.
TheNorthernBaron@reddit
The tears streaming from my eyes are the only thing I need. I struggle in a deficit with multiple smaller meals so one enormous meal a day works best for me. Leaned out from 26% bodyfat at 260lbs down to 200lbs at approx 12% bodyfat
Unlikely_Project7443@reddit
Either wholemeal pasta salad (I count the pieces of pasta!) or seeded loaf ham/tom/spinach/cheese toasted sandwich.
Rinlow05@reddit
When I started my calorie counting diet, I had a similar issue. Unfortunately I was never really able to find a food solution,. Instead I stopped eating a breakfast, so I could have more calories at lunch in the form of bread.
These days, while I have stopped trying to lose weight after reaching my target, I still skip breakfast mon-fri, and have a good sandwich with 1 piece of fruit for lunch, like an apple.
Prestigious_Can_4391@reddit
Popcorn 🍿
TSC-99@reddit
Aldi version of Big Soup abs a bag of crisps. I’m on Mounjaro though so only eating that is ok for me. Previously I’d have been ravenous on just that.
Ill_Republic_6484@reddit
Dhal or chili is a good choice, and instead of bread have some wholegrain rice. I put 1/4 - 1/3 of a microwave bag of rice into the container with the dish and microwave it all together at work. We often do soups with lentils or potatoes in it to have some carbs and skip the bread.
velos85@reddit
Sandwich that isn't covered in mayo? Chicken and rice? Huel? Pasta salad? Some flavoured chicken breast?
StoneMadeOfSky@reddit
Look into volume eating there's a subreddit for it. That is what helps me at least. Rice cakes tend to be low calorie so those with some vegan toppings were my go to first meal of the day for a while.
happylurker233@reddit
I make rice paper rolls with veg and chicken, cook in airfryer so similar to spring rolls
AssociationGold8745@reddit
fibre, natural fat sources and protein are good for satiating hunger sugars and more processes fats can be easily overindulged in, hence upping the calories . Im trying to get away from calories counting and macros per se, learning to eat the ratios that feel best. Usually I look for 500-1k calories per meal to keep me below 3k which seems to be my maintenance calories. Im also maybe needing more calories than you as a taller bloke who is reasonably active, so adjust accordingly.
My go to work lunch/breakfast is a 500g pot of full fat greek yoghurt with a 100-200g punnet of fruit of choice - approximately 500 cal , 18.5g protein for the yoghurt, approx 50-100cal with plenty of fibre and a bit of sugar in the fruit. Usually runs £3-4 if you're buying single packets at small Tesco prices- maybe less buying the bigger tubs of yoghurt and bulk frozen fruit.
Rotations include:
Salami, cheese and wholemeal crackers.
A wholemeal wrap or two with meat, flavoured sauce and salad of choice (or maybe like bacon and sausage? )
Fruit and nuts for snacks in moderation.
If not soup, maybe like ramen? You could make a large pot of the broth meat and veg, then reheat with noodles?
I've also found keeping a pint glass for water is handy as its easier to remember to drink fully than a bottle of water.
throwthrowthrow529@reddit
Sainsburys sell some baby potatoes in herbs (8mins in the microwave) on 3 for £2 at the min. Then 5 heck chicken sausages.
It’s about 490 calories, 32 grams of protein, you could take the butter out of the potatoes if you wanted to cut about 50-100 calories off.
I pre cook the sausages and take them to the office and just throw them in the microwave with the potatoes.
Very filling, little prep, high protein.
Potatoes are your friend in a deficit. Filling, but low calorie.
mrdibby@reddit
If you want your soup to feel more substantial (which is usually why I add bread) then maybe add legumes?
VolcanicBear@reddit
Home made chicken fajitas. About 3-400 calories and plenty of protein.
yarnyplanter@reddit
If I'm on it enough to cook something for the week I like mixing rice or quinoa, veg, beans or meat (or both) in different types and quantities with lots of seasonings and often lime or lemon juice to avoid high calorie sauces. Try to go heavy on different types of veg to get lots of fiber to fill you up. I also really like making sauces with silken tofu because it adds protein and also makes a creamy sauce but low calorie.
antdd_c@reddit
Have you looked into pulses and grains and things? I’m doing similar and here are my go to lunches:
Bulgur Wheat - c. 85 calories 50g bulgur wheat, Chicken stock cube 100g frozen veg (I usually go for an equal split of peas and sweetcorn)
Noodles - c. 125 calories 1 nest Egg noodles 1 squirt each of ginger/garlic puree Chicken stock cube Dash oyster sauce 1 tsp gouchujang paste (do not turn into cookies) 100g frozen veg (I usually go for an equal split of peas and sweetcorn)
Spinach and tomato c. 160 calories 400g tin of tomatoes Half a bag of spinach Decent squirt of lemon juice Bulk out with can of mixed beans or chickpeas
Then add some protein, I usually go for chicken breast, salmon fillet, turkey bacon or a couple of eggs.
But the key thing is that they’re all quite filling and will keep you well under 500 cals.
All of them need to be cooked obviously and sometimes takes a bit of planning, but most will double or triple easily and the bulgur wheat (which can be swapped for cous cous or Quinoa) all travels well in Tupperware and can be eaten cold quite nicely whilst on the go.
Happy to share proper recipes if you or anyone else wants them
bonjajr@reddit
Protein shake
rosesmellikepoopoo@reddit
I skip breakfast and eat first meal around 12. Usually some protein (maybe a cut up chicken breast) with some carb (salad/bread/pasta).
The skipping breakfast means I’ll be in a fasted state for longer and that i have more calories to play with. Then I’ll eat dinner around 6:30 and won’t eat again until lunch the day after
Violet351@reddit
Omelette. Scrambled eggs on toast, jacket potato, cous Cous or rice salad with chicken
frankchester@reddit
I don't. Since being in a calorie deficit for almost a year now I eat two meals a day; brunch and dinner. I'll sometimes have a snack if I really need it. My aim is to be fuelled before I go to the gym at lunch time.
Protein bagel with cream cheese and hot smoked salmon, cucumber and carrot sticks with a bit of houmous on the side and a banana is a great brunch.
imokaytho@reddit
Have a nap
Conscious-Wallaby755@reddit
Tin of soup and a high protein bread roll; just under 400 cals and 20g protein (m&s soup, minestrone or spiced lentil and the rolls are from them too)
Lessarocks@reddit
I’m doing a calorie deficit right now as I need to lose a few pounds before my holiday. I don’t have breakfast (never do even when not in a deficit). I have my main meal at lunchtime. Because it’s so swelteringly hot down south, it is salad at the moment (with chicken, fish, eggs or ham). In cooler weather, I’d do a chicken and lentil stew or a chickpea curry for example.
In the evening, I don’t have a proper meal. I’ll have a slice of sourdough toast with a poached egg or some beans and then some fruit.
This isn’t a diet I’d stay on for a while though. It’s just something I do every once in a while if I notice I’ve gained a few pounds.
Drazzan@reddit
Been calorie counting since January. Honestly I would go about skipping breakfast, just have water/coffee when you wake up, and then have food around 12pm, that should set you up for dinner - it's tough at first but you'll get used to it. Would advise getting some fruit in that lunch window though, berries, apples, kiwi, orange etc, not so much banana and grape as they're high on their sugar/carb content (although I'm pre-diabetic) - maybe try a single slice of bread into a sandwich rather than two slices. It's all about small continuous adjustments when it comes to calorie deficit.
uchihaguts@reddit
Boiled eggs and smoked salmon
SomeHSomeE@reddit
I'd firstly suggest rethinking your breakfast. Wheetabix may help your deficit but it's not something that will keep you satiated for long. Try something higher protein - oats soaked overnight in plain yoghurt (avoid the 'fat free' ones as tend to be high sugar) and a dash honey (plus nuts, dried fruits, etc if you fancy) is a filling and v easy breakfast. You can Google 'overnight oats' for plenty of variations. But being fuller longer than reduce lunch cravings.
For lunch? Do you like chicken? You could cook a few nice seasoned chicken breasts (I prefer lightly fried, but you can grill, bake, or even poach). Then over the following days have them chopped up with a variety of salad/veg and sauces to your liking. I tend to prefer mayo based sauces (so like mayo with chilli powder for spicy mayo, mayo with curry powder for kind of coronation chicken, etc), which is fine even on calorie deficit if you keep it in moderation (and you can bulk out the sauce by using less mayo and adding yoghurt, creme fraiche, or sour cream in a 50/50 mix). But plenty of non mayo options like soy sauce (on its own or with ginger and sweetener for teriyaki style taste), sweet chilli sauce, hot sauce, honey mustard, etc. Or even just no sauce and just keep it very well seasoned (but risks being a bit dry).
Unless you're specifically aiming low carb then a bit of bread is totally fine. A brown roll with your soup no problem at all!
SaltPomegranate4@reddit
I agree re breakfast. Porridge is better. I have no idea what a breakfast bake is.
Better breakfasts would be porridge, full fat Greek yoghurt with banana, or honestly last nights dinner again.
CMR1891@reddit (OP)
Yeah, sorry. I should’ve been more clear. It’s like a mixture of sausages, veggies, beans with cheese on and baked in the oven. I don’t know if it’s a normal thing, I’ve seen other people refer to it as that. I’ve tried to like porridge. I can’t get past the texture. I hate oats in general. And yoghurt, so that’s why breakfast is usually weetabix
SaltPomegranate4@reddit
Sounds sort of like a breakfast hash. Sausages aren’t great for health to eat all the time. High fat, salt, and preservatives. If you’re talking baked beans, they’ve got a lot of sugar. If you’re looking to eat more healthily I’d only have this as a treat.
CMR1891@reddit (OP)
Yeah, I have this once or twice a week, and I use chicken sausages or low fat sausages. I try to balance it out with vegetables, and a little fat isn’t bad for you. Also, I agree that beans are high in sugar, but they’re also filling and protein and fiber, so I don’t worry about it too much. Fruit is also high in sugar, but I’m not a big fruit person, so I guess I’d rather have the beans.
I mostly just have weetabix though. I can’t stand eggs or yoghurt or oats, so breakfast was always difficult for me too until I found these things. I have a big texture problem, especially when just starting the day.
For me, it’s better to eat something in the morning than nothing at all, because I end up stupidly hungry at night if I don’t!
SaltPomegranate4@reddit
Rather than thinking about fat salt and sugar etc, it might help if you thought about limiting processed / ultra processed foods. I think that could help.
b135702@reddit
I tend to skip breakfast or just have like an apple or a banana just so there's something, then have something like a salad or some pasta or hummus and veggies for lunch :)
Other-Conversation-8@reddit
I have pasta, carrots, cheese, cucumber, spring onions and a nandos sauce. comes in at just under 400 calories. Its my first meal of the day and along with a bag of hula hoops gets me through to tea time.
(I have 70g of white pasta, and around 30g of low fat cheese and however many of the veg i can be arsed to cut to bulk it up)
JenniferThurstan@reddit
I have a big bowl of roasted veg. Meal prep it and you can make 9 portions in one go and then just re heat. I find it really filling and tasty, and it's round 240 calories (depending on the veg you use and how much oil when roasting)
BoopityFloop17@reddit
Are you skipping bread specifically or avoiding all carbs?
If you're going low carb, logically you'd have to go high protien to make sure you feel full enough to carry you on to the next meal. Try Tofu and asian style salads? Maybe a poke bowl with less rice. I usually go for some kind of large batch slow cooked or braised meat that's easy to portion out and add to different kinds of meals. Wraps are a great way to portion as well.
Steamed or roasted veggies are a good way to get the veggie portions up as well.
CMR1891@reddit (OP)
I’m not avoiding bread, or carbs, but I find that bread is the easiest option and really bloats me. I don’t mind having a bit, but sometimes if I use bread for breakfast, I don’t want to be having it throughout the day as well. Thank you
SarkyMs@reddit
Salad , poached egg, dhall.
Katharinemaddison@reddit
You have the option of increasing the calories in two meals, adjusting the time you eat them and just having the two meals. Alternatively eat something breakfast or tea like for your dinner.
You don’t have to eat at particular points in the day, or eat certain foods at certain times of day. It’s just a case of whatever keeps your energy at an acceptable level whilst you’re in deficit. If you need to be in deficit it might help to have dinner earlier and breakfast a little later so you have more energy in your more active parts of the day.
CMR1891@reddit (OP)
Unfortunately, I find that if I don’t eat breakfast, I’m starving at night. I’ve tried intermittent fasting before and it didn’t work well for me!
redunculuspanda@reddit
I have being doing the HUEL thing for the last few months and it’s worked really well for me.
I was eating big sandwiches and lot of snacks.
Now it’s just one drink 500 cals. Job done. Took some getting used too but I find I’m not craving lunch anymore.
TheToolman04@reddit
I have a barbecue chicken panini, baked walkers and a snickers. I use MyFitnessPal to track my calories and try to stay within that. For the most part I do.
Actual-Morning110@reddit
Water....my wife forced me to
elgrn1@reddit
Look into "resistant starch". In short, when you cook and cool starchy food, it changes its chemical composition meaning it can't be absorbed by the body.
For potatoes, rice, pasta, and noodles that means cooking and cooling them and either eat them cold or hot (reheating doesn't change the starch molecules). For bread, freeze and thaw, then eat at either room temperature or toast.
Thisisth@reddit
Mediterranean diet had a lot of healthy options for lunch/dinner.
Or just have your breakfast later, if you can.
JustGap8613@reddit
What is calorie deficit
DeadBallDescendant@reddit
Perhaps it's what the kids today call being hungry?
JustGap8613@reddit
Is it actually 😂 ffs
Rekyht@reddit
No, it’s not
JustGap8613@reddit
Haha what is it
Rekyht@reddit
It’s the only scientifically proven way to lose weight. Eating less calories than you use each a day.
jt94@reddit
It’s consuming less calories through eating and drinking than you use by exercising/going about your day.
In very simple terms, if you take in less calories than you use over a period of time, you’ll lose weight. For example, OP might be aiming to eat 2000 calories per day on the basis they burn 2400 per day to try lose weight.
JustGap8613@reddit
Thank you
Intelligent_Water_79@reddit
r/Volumeeating you will find many creative answers
kryptonick901@reddit
if I'm in the home then usually just Huel (40g protein, 400calories) mixed with some skim milk (an additional 165calories and 17g protein).
If I'm home and have plenty of time then I'm skipping breakfast, going for my run before lunch and then grilling some chicken, peppers and a flatbread when I get home.
Dechibrator@reddit
Mostly an egg and bacon sandwich and a yoghurt
When i want new ideas, i usually goes to bbc good food https://www.bbcgoodfood.com/recipes/collection/quick-lunch-recipes
Flat_Development6659@reddit
My last cut I'd have spag bol and a protein bar for lunch. Day looked something like:
Breakfast - protein shake, fruit, greek yoghurt
Lunch - Spag bol, protein shake
Pre-gym - banana, handful of haribos
Post gym - half pint of milk, protein bar
Dinner - Sea Bass with cous cous (or something similar)
CameramanNick@reddit
I like falafels. You can get a salad box or a wrap.
MoHarless@reddit
oatcakes and marrmalade, with a tiny sliver of brie
Old_Man_Benny@reddit
Protein heavy leftovers
CheesyLala@reddit
I've been working from home for several years now and mostly try to have fairly healthy lunches. Typical ones are:
Then obviously some days I just go for a sandwich or a toastie or if I'm feeling unhealthy I do like a warmed Cornish pastie!
MahatmaAndhi@reddit
I have half a packet of Eastman's chicken tikka, a packet of Uncle Ben's rice (he'll always be my uncle!) and then the rest is vegetables: lettuce, red onion, tomato, cucumber, gherkins and jalapenos.
I make enough to feed the 40,000 and it comes in at about 500kcal. For me, on Slimming World, the rice is the only Syns at around 3, depending on which flavour.
barriedalenick@reddit
I eat two meals a day at the moment unless I am going out on my bike - no breakfast for me! So I have a light lunch and a normal evening meal. I have a lot of wraps for lunch - mainly salad and chicken but sometimes have roast veg and a bit of meat. Maybe some tuna and sweetcorn with some crackers. Alternatively I have olives, crackers, cheese, cured ham or salami with some pickles. If I can be bothered then maybe a noodle soup or left over fried rice.
I also grow a load of veg so my salads tend to vary enormously depending on the season - I add cold beans, sweetcorn, egg (I also have chickens), peppers, olives, sundried toms, peas, raw cauli or broccoli, cabbage...
running_on_fumes25@reddit
I make a rice and vegetable stir fry. Experiment with different flavours but its very low calorie
RainbowPenguin1000@reddit
My three common choices are: Tuna sandwich. Beans on toast. Chicken and rice.
None are overly high calorie, all have protein in which helps you stay full for longer and all are quick and easy to make.
Do you truly need breakfast? I know lots of people, including myself, who skip breakfast when on a diet and save the calories for later in the day. This also promotes intermittent fasting because you won’t eat between your evening meal and lunch the next day.
SilkySmoothRalph@reddit
I used to have either a ham/chicken salad (with a bit of oil and vinegar as dressing) or bowl of mixed fruits (blueberries, raspberries, apple slices etc) when I needed lunch and was dieting. Neither are too calorie loaded, but are filling enough to get you through. Won’t say either is as good as a proper nice sandwich, but it’s an option.
Neddlings55@reddit
I just eat half of jar of gherkins with some Korean bean paste.
Glittering-Knee9595@reddit
Dense bean salad with chicken
BaldyBaldyBouncer@reddit
Cocaine
thmt11@reddit
Try quinoa? My wife love bread had to cut that out of her diet. And started making salads with abit of quinoa in it. What’s in your salad? She made a quinoa, cherry tomato, lettuce, cucumber, sweetcorn, edamame with Cajun prawns. Very refreshing for the weather this week. Also only 230 calories.
TheTeaseContinues@reddit
I go for bagel thins packed with chicken or ham and some lettuce. I have fruit mainly pear and apple then crisps usually pop outs. And a small chocolate bar like a blue ribband. Sometimes a babybel light too. All high fibre and high protein.
girlsunderpressure@reddit
I think you need to up your salad game. I know you say you are bored of salads, but salads offer infinite variety and are such a good way to get in a bunch of veg, fibre, protein and micronutrients.
You could also try noodle/veg pots (like a healthier ramen/pot noodle) made with shiritaki noodles. Stir fries. Lettuce cups/lettuce wraps.
What's your calorie target for your midday meal?
theother64@reddit
You could swap to intermittent fasting and breakfast becomes lunch, my other half likes berries granola and yoghurt, if your bored of salads you can spice they up a lot pickles , chutneys , spicy sauces and eggs can be decent low calorie ways to enhance them.
bizzys92@reddit
Tuna with wholewheat pasta at the moment for me. You don’t necessarily have to eliminate bread, just track the calories. I highly recommend sourdough bread.
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