For some reason hard boiled eggs have been game changer for me, they keep me so full and satisfied for so long, plus they’re natural and nutritious. The rest of my healthier diet/lifestyle has kind of fallen into place since I started incorporating those.
Finding a simple salad I like to make has helped a bunch too.
Do you have any foods that made a difference like this? What
are they? I’m looking for more healthy food inspiration. 😊
Grilled chicken thighs. The fat in them just makes me feel
fuller compared to breasts so makes it really easy to eat cleaner.
Slow cooked chicken thighs 🤤
THIS. I love using chicken thighs- more satiating and hold
flavor a bit better. Also, they are more forgiving with cooking compared to
chicken breasts.
Well, I’ve just picked up a new tip. Chicken thighs it is.
They’re so much better than chicken breasts. Waaay less
likely to come out dry from being overcooked.
Honestly, you blink one second too late after the timer chimes and the chicken breast comes out overcooked and dry.
Thighs are also /usually/ cheaper, especially if they're
bone in. Can make custom low or no-sodium stocks with the bones!
Saving money is what really kickstarted my weight loss
journey. Nothing else has stuck as motivation lol
Roasted broccoli with a dash of salt and pepper, drizzled
with soy sauce and lemon — delicious. Also, potatoes. Boil ‘em, mash ‘em, stick
‘em in a stew.
Potatoes get a bad rep and I don't understand it. They're
low calorie, packed with nutrients and the most satiating food on the satiety
index by a huge margin. Its how they're cooked that makes them unhealthy. Let's
bring an end to potato persecution!
If you weigh them and bake them... they get a bad rap
because people eat a metric shirt ton of them.
I think everyone just associates potatoes with fries tbh
when in reality, there is so much you can do with them!
Yeah, agreed. A lot of people cook potatoes in oil or
butter, which is where the calories are (usually). I like making potato soup
with almond milk for creaminess and nutritional yeast for a "cheesy"
flavor. Adding onions in the base of the soup really enhances the flavor.
Thank you!! They also have no sodium, no fat and a decent
amount of fiber!
Have you tried roasted cauliflower? There are loads of
dipping sauces made with Greek yogurt. So yummy.
Loooove roasted cauliflower steaks with crispy bits. Season
with some aglio y olio and a drizzle of olive oil… chef’s kiss
I haven't tried roasted cauliflower and I don't use
yogurt-based sauces (vegan), but I have done air-fried cauliflower barbecue
"wings"! I like them with a bit of vegan mayo mixed with sriracha and
lemon juice. I also use riced cauliflower instead of regular rice.
What is your recommendation for roasted cauliflower? Spices/cooking methods?
Had boiled eggs are useful for me too. I also often find a
sweet potato to be quite enjoyable and filling. Getting a regular produce box
encouraged me to eat more salads, so I'm also pro-salad. I have also tried to
make my diet more heavy in protein, which I have done by making my dinners
generally be mainly lentils, beans, and/or chickpeas, as they are my preferred
lean proteins. I've also found more fruits that I enjoy eating. A piece of
fruit can be a fine snack. I switched my most typical breakfast to overnight
oats, as I wanted to switch away from non-whole grains, and I like how little
work it takes to prepare breakfast now.
Overnight oats, the most amazing breakfast on the planet for
me. Absolutely love em
oh yes, thanks for reminding me about overnight oats! Last
time I was trying to eat healthier I had them every day and loved that. I may
need to add those back into my life!!!!
Seriously, having overnight oats every morning is a game
changer.
Came here to say this. Started doing this because I would
usually skip breakfast but now overnight oats with chia seeds and strawberries
and blueberries I eat every morning. Very filling and good.
See I did love these but I did some measurements a few
months back and worked out my oats were about 700 calories which was ridiculous
for how small it was so they're back off the table.
Maybe I've always just used terrible recipes but overnight
oats have always been disgusting to me. There's something about the texture or
something.
There’s a company that makes them—Oats Overnight—that has the most AMAZING flavors. Mocha, lemon poppyseed, peach upside cake, they have like two dozen incredible flavors. It comes out to about $3/meal but HOLY COW is it worth it for how tasty and filling they are. Lots of protein, not too high in calories (~300 after you add your milk).
Top 10 in no particular order
cauliflower- to bulk out curries
broccoli- to bulk out stir fry
oatmeal- great with pumpkin puree, cinnamon, and splenda, or just with coca and splenda
salsa- so i can have scrambled eggs without carbs
no-fat greek yogurt - great with fruit and granola, or on the side of an omlette, baked potato, frittata, or with pierogis
fruit- especially with no-fat greek yogurt, but also good solo, or in fruit salads
splenda - for tea, coffee, and oatmeal
low fat salad dressing- for salads and chickpea salad
popcorn flavour shakers- popcorn is very healthy but without the shakers i dont like it much
egg whites - great for scrambled eggs, omlettes, and frittatas
honourable mentions to soup, salad, almond milk (and almond
cream), and tomato sandwiches with no-fat mayo
My husband and I add a little ranch dressing mix to our non
fat Greek yogurt and eat it with a ton of veggies.
Chicken breast, Black coffee, hot sauce, broccoli, carrots, avocado, sun butter, berries, Oatmeal and O% Greek yogurt.
Could not have done it without them and this makes up a huge chunk of my regular diet, and can eat this over and over and over daily gladly. Love it.
Down 70 lbs in about 1.5
years - hit my goal weight and now focusing on actually gaining weight and
bulking.
Thanks! If you can eat the same shit daily, these foods will
get you where you need to be. Routine is key and make cico much much easier.
Good luck and you got this 👍👍👍
Bean-based pastas; black bean spaghetti or edamame & mung bean fettuccine, specifically.
Over 20 grams of protein and nearly 15 grams of fiber per serving. I have a serving of one or the other for lunch with broccoli, peas, and green beans; that's most of my fiber target right there, and about 25% of my protein goal once you factor in the protein from the vegetables as well.
Add four ounces of chicken breast or boneless pork chop,
and I am set for the afternoon.
Butternut Saush! - Filling
Air Fried Potatoes - Comfort
Watermelon - Sweet
losing the pandemic pounds SW: 162.8 CW: 151.2 GW: 135ish
Chicken breasts. So high in protein and of course filling. I try and meal prep with chicken every week
Sugar free coffee creamer. I don't like black coffee and this isn't too high in calories.
Fruit, my favorite healthy snack. I have some usually at the end of every meal. I eat a lot of bananas, mandarins, apples, etc.
Egg whites. I buy eggs too but I like to mix some egg whites in them for extra protein.
Also, in some recipes that call for eggs I'll
usually do half eggs/half egg whites to bring down the calorie content a bit
I have never really liked salads. My mom has always hated exercise, and when she tried to push salads on me, I used the argument that I felt about salads how she felt about exercise. I felt we should all be able to opt out of one healthy thing that we all really hated!
However, I have actually found a pre-made salad that I really love! I take one to work almost daily, and get lots of nutrients that way. After that success, I have branched out and and found salads at a handful of restaurants that fit into my calorie goal.
Turns out, I must suck at making salads. I’m still not a
huge fan of homemade salads, but I have found several from grocery stores and
restaurants that I like!
Got any tips on what salads you get at the store? I HATE
salads, but I'd like to like them. Plus butternut squash soup is getting old.
Cauliflower rice. I have to be careful with how much/which carbs I’m eating for my blood sugar so I’ve started using half rice and half cauliflower rice.
I cook them separately but both with chicken broth to enhance the flavor.
Generally, I cook my protein in a pan while my rice summers in a pot, then give the cauliflower a few minutes in the pan so it’s absorbs the residual flavors.
Heavily season the cauliflower and then fold the cooked rice in after letting it rest for a few minutes.
Also, bagged shredded cabbage. I use it instead of lettuce for so many recipes! I love that it has a long shelf life, and requires no prep and little cook time if you’re cooking it.
It’s so easy to grab a handful and bulk up my veg ratio for a meal.
Last night I made a quick “Mexican street
corn” style side dish with half the corn and subbed cabbage. It was freaking
amazing. It’s also great in a stir fry or summer roll.
Been eating a lot of grapes lately. They’re tasty, easy to
eat, require no prep, make it easy to have a healthy snack.
If you havent done it, try to freeze them. they are a
perfect movie/evening snack frozen.
I straight up put spinach in everything. It’s something I
love and is low calorie-high nutrients so I bulk alll my meals with it to feel
full.
This is kind of weird, but pickles. I like the brand Grillo’s. I’m a terrible late night eater even if I’m not actually hungry, so instead of going for chips I grab a few pickle spears. It really satisfies the salty/crunchy craving.
I also like to make this cabbage salad as an easy side for
weeknight dinners. It keeps longer than lettuce, and actually gets better when
it’s been in the dressing for a day.
Baby new potatoes! They satisfy my carb needs, they're
healthy, have vitamins, fibre and low calorie. 200g is only 140 cals so they
help me feel full too as a volume eater. It my carb/starch for most of my
evening meals, easily replacing chips, hash browns or potato wedges which is
what I used to have.
Chicken breast. I can use it in a meal or cut up in a salad
or just chunks of it when I get really hungry
Salads? Like side salads everything. Tea is awesome. Hummus
on rice crackers, i eat that every day and it’s so low in calories.
Shirataki Noodles, Sugar Free Jello, plain popcorn,salads,
chicken, turkey, broccoli, water, black coffee, Splenda and stevia , eggs,
bacon, choosing the half size portions.
Hard boiled eggs, pistachios, air popped popcorn,
blueberries, salads, grapefruit, and avocado.
Eggs: very versatile from boiled, scrambled, medium, whites. Can add in veggies and meat and cheese and salsa, etc. Plus they're affordable and easy to make.
Plain greek yogurt: + sugar free jello pudding powder + add ins like fruit and chocolate chips or occasionally graham crackers or a fiber brownie.
Its a combo that makes me feel like I still can enjoy dessert while getting a good dose of protein.
Bread: Aunt Millies 40 calorie bread. I actually don't eat much of it anymore, just because I haven't thought to buy it, but it was great in the beginning for toast with my eggs or for a sandwich.
Kodiak Cakes: pancake mix, graham crackers, oatmeal, granola bars. Most their products are 💯 loaded with whole grains and protein. I like them because I can enjoy some of my old favorites without feeling like I have to restrict.
Salsa: Great for volume eating, low in calories. I've eaten a lot of it, on tortialla chips, with eggs, with chicken and ground turkey, mixed into some mashed avocado for a quick guac. My favorite is the Jack's Special Salsa brand.
Those are the key things for me.
Second on the Kodiak cakes! Those were my breakfast every
day for over a year!
Swap the water with egg whites (I would add a little water
after stirring the mix and whites together to thin it out) and you have a
serious protein pancake—I top with fresh fruit and skip the syrup—they’re
amazing!
The biggest difference for me has been not depriving myself of foods I enjoy. In the past I thought you had to eat brown rice (which I hate) to lose weight. Well now I know that's rubbish.
I love white rice, I still eat it and I'm still losing fat. Brown rice may be healthier (more fibre, vitamins, minerals etc.) and more satiating, but if I don't enjoy it I'm obviously not going to be able to adhere to it.
I also don't force myself to eat a huge amount of cooked vegetables, because I'm not a huge fan. I put them in dishes where I can, like cooking my spaghetti bolognese with loads of onion and grated carrot and zucchini in the sauce, but mostly I just stick to raw veggies which I like much more.
Compromising for personal taste is absolutely key for
long-term adherence.
oatmeal, eggs, and beans -- all healthy, simple, filling,
and cheap!
In no particular order
Tuna in packets: I keep a couple in my purse with a fork
Mints (something to chew on)
Caesar salad dressing made with Greek yogurt: I can eat a huge salad every day with a protein source, dressing and a grated cucumber and it totally fills me up, plus all those greens!
And I make up a bunch of these little parfaits and keep them in the fridge: a spoonful of cranberry sauce, Greek yogurt and rolled oats
Green bananas. When I crave something sweet, they’re my
solution.
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