Vegetable Dish recipes

Deedsie

Does anyone else have recipes for dishes like that Id appreciate a couple of recipes like that. If anything i eat to much fruit. The only veg id have in a day would be Carrots, Parsnips, Potatoes and Peas with my dinner. I like Veg and would eat it like fruit if i could.

Actually does anyone know anything about Vegetable shakes? Would that be a good method for taking in Vegetables?

Thanks.

g'em

Holy thread resurrection

Deedsie I've created a new thread for you for houeskeeping's sake.

Deedsie

Thanks g'em, I had no idea what happened there. I knew i posted in the other thread but my comment had just disappeared. Sorry for resurrecting that old thread. I came across it in the stickies. And i dont like starting new threads, more of a reaader than a contributor.

Thanks for all your info by the way. I now know how many Calories i should be consuming each day.

3617 cals/day should knock the last of the excess weight off me. But i am struggling to figure out what cals make up my 40% Carb Cals, 40% Protein Cals & 20% Protein Cals over 6 meals. I just seem to be eating a ridiculous amount of fruit.

g'em

No bother.

Deedsie wrote: »

3617 cals/day should knock the last of the excess weight off me. But i am struggling to figure out what cals make up my 40% Carb Cals, 40% Protein Cals & 20% Protein Cals over 6 meals. I just seem to be eating a ridiculous amount of fruit.

I hope this doesn't come across as very rude but I take it you're quite big/ very active to warrant that many cals per day?

Have you tried using fitday.com to help you track your meals? It's a bit of a pain at first having to input all your foods one at a time, but after using it for a couple of weeks it helps you learn which foods are carb rich, protein rich and fat rich so that eating the right macro breakdowns becomes second nature.

An easy way to do it as well I find is to take your bodyweight in lbs, and multiply it by 1.2 which will equal the number of grams of protein you should start with e.g. for me, I'm 170lb (stupid French bread and cheeses grumble grumble) so that = 204g protein/ day

204g protein = 816 cals (1g protein = 4 cals)

816 cals also happens to equal 40% of my overall calorie intake per day (2000cals).

I tend to work with a slightly lower carb intake of about 25% so 25% of 2000 cals = 500 cals which, divided by 4, gives me 125g of carbs per day.

The remainder, 700cals, 35% of 2000 = 78g fat (1g fat = 9 cals) per day.

So, long story short, I'll aim for 204g protein, 125g carbs and 78g fat per day. The VAST majority of those carbs will come from veg and maybe some brown rice or couscous with one of my meals and some sugars in yoghurts will account for a few grams too. The protein will be from meat and eggs mostly and the fats will be from the oils I use in my cooking and a few tomatoes here and there.

There's a couple of foolproof vegetable dishes that I use but the main one is simply: roast veg. Courgette, aubergine, cherry tomatoe, garlic, onion, mushroom, carrot, parsnip, pepper, sweet potatoe can all be sliced, drizzled with olive and cooked @ 200C for 30 minutes.

Alternatively broccoli, sugar snap peas, pine nuts, feta cheese and some tuna makes for a cracking salad.

Or you could try grilling courgettes, mushroom, spring onion together, add a small amount of boiled peas and corn and a dash of soy sauce and serve with some chopped chicken/ turkey. Fab and delicious.

Or if you want to impress : cut an aubergine in half (a smallish aubergine works best), sprinkle generously with salt and leave to stand for an hour. Wash briefly to get rid of excess salt and bake at 180-200C for 25 minutes. Take out and add sliced buffalo mozarella and sliced tomatoes on top with a bit of black pepper, put back in the oven for five minutes, and garnish with some basil on top. Simple!

Deedsie

Not rude in the slightest. If it wasnt for you id be bigger still. I was 87.6 Kg just over a month ago. I calculated calorie requirement wrong though i think.

RMR 82.5 Kg * 15.3 + 679 = 1941.25

Activity level
mostly seated or standing RMR * 1.4 = 2717.75 + 378 (exercise/7) = 3096

For weight loss: I need to reduce my calories by about 15% a day:
3096 * 0.85 = 2631.6 cals/ day I divided by .85 first time aroundDoh!

Does 2631.6 Cals/day look more reasonable?

g'em

Deedsie wrote: »

Does 2631.6 Cals/day look more reasonable?

much better

In that case (working on a 40:40:20 split) you'll be looking at

1050 cals P/ 1050cals C= 263g protein and 263g carbs per day

526 cals F = 58g fat per day

260g+ of carbs a day is quite a lot, so if you wanted to you could reduce that a little bit, bump up your protein and fat and make sure that most of the carbs come in the form of veg.

An Citeog

How about broccoli soup? It's simple, healthy and very tasty. Have a look here: http://www.bigoven.com/161419-Broccoli-Soup----Gordon-Ramsay-recipe.html

Deedsie

Im sorry now to be asking you all this: I used the stickies as much as i could. If you dont have time to answer please dont bother.

Basically i want to get down to weigh ~80kg from 82.5Kg now. But i want to be lean and have some muscle definition and remove any remaining fat. Ive been training for over a month now. I started off very unfit and eating a ridiculous amount of unhealthy food and fizzy drinks. I weighed 87Kg when i started so i feel im doing pretty well.

My exercise consists of a 4 mile run Tuesday, Thursday and Saturday.

And Free weights at home Monday, Wednesday and Friday.

So would something like this maybe more suitable fro this kind of diet/exercise program?
If i had a 45% Protein, 35% Carb, 25% Fat breakdown:

295g Protein/day

230g Carbs/day

73g Fat/day

g'em

Don't worry you're grand

The first thing I'll say to you is this: be patient. You've made brilliant progress so far but if you're only new to training you'll still be in the newbie gains category so it may take some time to see the results you want. On the other hand it means you'll be more prone to make good gains fast so make the most of it!!

Second thing is: those breakdowns = 105%

I'd be inclined to say keep your protein and fat intake high and don't worry too much about the carbs. Also, and this probably seems like I'm undercutting myself here, don't worry too much about the numbers. If you get the protein and the fat and the veg right, the rest tends to take care of itself. Having said that I find numbers kind of nice to fall back on too so I'd say go for 40 P: 25 C: 35 F and see how you go from there. The high fats should keep you satiated and if the carbs are mostly veg there'll be a surprising amount of food there - given that one cup of broccoli only gives you 30 calories there's plenty of room for manoevre!!

Deedsie

g'em wrote: »

Second thing is: those breakdowns = 105%

Well thats embarrassing!!! Thanks for your help so far g'em. Im making out a chart on Fitday.com now. Should give me some indication as to where i am. And where i need to be. So basically go easy on the carbs.

g'em

Deedsie wrote: »

So basically go easy on the carbs.

Essentially yeah. You don't have to cut them out completely, you'll still need energy after all, but when you want to lose fat reducing your carb intake is one of the most effective ways of doing it. And generally by 'carb' I mean starchy carbs like bread and pasta or sugary foods - vegetables are so high in fibre, nutrient dense and low in calories that they shouldn't be sacrified for the sake of a slice of bread!

Deedsie

Based on my Fitday chart: Im eating 73g of fat a day 231g of Carbs and 94.9 grams of protein. This is monday to friday. I eat more carbs and fat than that definitely most days, but this is what i could happily live with.

Its obvious im not eating nearly enough protein. I was hoping people could recommend some protein rich foods i should be eating everyday that are easily prepared. I eat chicken or turkey on alternating days for my lunch and id eat tinned salmon john west once or twice a week. Im nearly 200g below what i should be eating everyday.

Deedsie

Deedsie wrote: »

Based on my Fitday chart: Im eating 73g of fat a day 231g of Carbs and 94.9 grams of protein. This is monday to friday. I eat more carbs and fat than that definitely most days, but this is what i could happily live with.

Its obvious im not eating nearly enough protein. I was hoping people could recommend some protein rich foods i should be eating everyday that are easily prepared. I eat chicken or turkey on alternating days for my lunch and id eat tinned salmon john west once or twice a week. Im nearly 200g below what i should be eating everyday.

I have been looking for protein rich foods to add to my diet, but when i put them on the fitday chart my fat and carb totals go up too. Im taking in the exact right amount of fat and a little too much carbs at present. Whats the most protein rich foods out there. I need an extra 200 grams a day so i can cut out some carbs.

Great website by the way. fitday.com

g'em

Chicken, turkey, fish, shelfish, lean mince and other lean meats/ cuts are all carb-free. Eggs are very low-carb too and you can always just use the whites if you need pure protein.

Deedsie

Really sorry to be asking again, but im finding it really hard to find a protein rich food that doesnt bring my daily fat intake up too high.

Its interesting stuff trying to get the balance right though, Ive eaten every egg type dish i could manage in th last week.

Is it ok to eat loads of the same type of protein? Or should i vary it everyday? Id eat eggs, Turkey and chicken happily. But shellfish i might eat twice a year, and fish one friday a month.

g'em

Eating the same protein-rich foods mutliple times a day is fine, I'd often cook two chicken breasts in the evening and eat one for dinner and keep the other one for lunch the next day.

flywheel

i've found Grourmet Nutrition great for adding some interest to what was an otherwise bland / functional diet for me... (ref: www.gourmetnutrition.com)

there is a V6 Supershake recipie in it mixing vegetables together together with low fat cottage cheese, olive oil and nuts...