Meal Suggestions

ActorSeeksJob

I've recently been trying to modify my diet, but I am still a bit of a newbie I must admit. I want to eat healthier foods and hopefully lose a stone in weight. Generally I stick away from junk food, sugary drinks, take-aways, etc, but I think I eat way too much protein currently.

My problem is that if I'm in a rush I will have something unhealthy for breakfast/lunch as I really don't have any proper healthy alternatives to turn to. I am hoping for meal suggestions for breakfast/lunch/dinner, something that I could realistically use for 3/4 days of the week if not more.

I've read the stickies and they will be helpful, but was hoping to see some examples of what others are doing and how effective it is, what the "stock" plan is. Plan on hitting the porridge and salads a lot more now, but sadly thats about the limit of my ideas


I drink plenty of water and I do try visit the gym 3/4 times a week, but my diet is definitely something I need to improve on.

EileenG

It's highly unlikely that you are eating too much protein, unless you are living on protein powder and egg white. Real food has a balance of protein and fat, and I'm assuming you are eating things with your protein.

There is a myth that eating protein distroys your kidneys and rots your bones. It's not true. There are only a tiny number of situations where too much protein is harmful, and you'd already know if you fell into those categories. But the majority of people are not getting enough protein for optimal health.

What are you eating in a normal day?

Porridge is a perfectly good breakfast. At this time of year, you could vary it by soaking some porridge oats in milk overnight, and eating it cold in the morning with a bit of grated apple and yogurt. The Swiss call this Bircher Muesli and eat it as dessert.

rebelchick2

Hi ASJ,

Have a look at the food diary forum. You should get some ideas for meals there.

ActorSeeksJob

Thanks for the replies.

Eileen you are probably right. What I meant to say was that I want to try reduce the amount of red meat I am eating. You are only supposed to have that once a week, I probably have it 2-3 times. I also eat a lot of those cured Italian meats, I just get the feeling that it is probably too much meat. I want to have a balanced diet as well, which mine really isn't, leans way too much in the tasty meat direction


My typical day would probably be

Toast ( don't bother with brekkie a lot ) > Sausage rolls or cold italian meats for lunch + bread and cheese > chicken/beef with some veg and potatoes > little chocolate and a soft drink


My aim is to start having porridge and a banana for breakfast. A salad for lunch, then a normal dinner. I'd like to get some more ideas for lunch/dinner ideas really. Am cutting out the sugary things and hoping to stick to the salads, but was hoping there may be some other things to add that are particularly helpful.

Everybody seems to mention the benefits of porridge and almonds, those sort of things, I am curious what other things are particularly good to add to your diet. Will have a look at the Food Diary forum as well, but was hoping for some suggestions as well, like what are the "pillars" of starting a healthy diet.

EileenG

Fresh red meat is fine, it's the processed stuff like bacon which should be restricted. Eat things with nitrites or nitrates once a week or less.

Toast is not a good breakfast, and you could easily scramble an egg in the same time, for a much better start to the day.

You don't need me to comment on sausage rolls for lunch. Open a tin of fish and eat it with a bag of washed salad. Easy and much better nutrition.

Dinner is fine.

The odd bit of chocolate is ok, the darker the better. Soft drinks are not good, event the diet ones contribute to obesity. How about mineral water with a squeeze of lemon or splash of orange juice?

corkcomp

your diet could be worse but its majorly lacking in fruit + veg ... you could swap the toast for an apple and pear - quick and something you could eat while commuting! As mentioned the sausage roll + processed meats are a disaster as are soft drinks - have the odd diet drink though it wont kill you .... chocolate is okay IF you are working hard and are on the way to your goal weight / body composition ... i normally have at least one bar a day and ive found it has less of a bad effect if eatten with lunch or even better at 11 am tea break! avoid chocolate at night if possible!!

neuro-praxis

Here is a good article in the New York Times on simple salads.

Keep your diet varied so you don't get bored. Remember, the key is PLANNING.

Breakfast: Eggs/porridge/Weetabix/mixed berries and natural yoghurt
Lunch: Some lean meat or fish with a large, varied salad, made as you like.
Dinner: Lean meat or fish with a range of home-made sauces, spices, herbs, salads, roasted veg, rice, new potatoes and wholegrain pasta.

Keep your meat and spud etc. portions medium, but go crazy on the veg. Stick to whole foods (natural, fresh) as much as possible. Snack on fruit and small portions of plain nuts between meals.