Weight Loss Support - The Afternoon is My Downfall

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04-29-2013, 11:28 AM
I really need some EASY lunch options. I never eat enough (usually just a small sandwich) and then I am starving all afternoon and break down and eat something unhealthy. I need to break the cycle and have a more filling lunch. I have time to cook healthy dinners to that's no problem, but not lunch. What are you guys eating for lunches?

04-29-2013, 11:52 AM
I would have proteins. They are filling, and healthy, and go well with vegetables. Usually some sort of lean meat, or eggs, or legumens and cheese (aim for a low fat option). I would make a bowl of salad with fresh vegetable, meat, cheese, little yoghurt dip or some other sort of low-fat dressing, and whole grain bread. This should last you all afternoon!

04-29-2013, 11:53 AM
I have time to cook healthy dinners to that's no problem, but not lunch.

Dinner leftovers for lunch. Or use some of that extra evening time to cook something specifically for lunch.

What I will frequently do is make a few dishes on the weekends and portion them out and put them in the freezer. Then all I have to do in the mornings is grab one of those containers and put it in my lunch bag. By the time I take my lunch break at work, it's defrosted enough to warm up in the microwave for a minute or two. (And I also portion out raw veggies and fruit, so I can easily throw those in my lunch bag as well.) It's all about pre-planning, really.

04-29-2013, 11:57 AM
Yup, leftovers! I have been getting into the habit of cooking 3 servings instead of two, so there is always one left for lunch the next day. I make extra salad and I usually pack my lunch as I am cleaning up from dinner. For those days that I don't make dinner, I try to keep a selection of single servings of homemade chili or soup in the freezer that I can just take out the night before or defrost in the microwave if needed. I make HUGE batches of chili and soups for this reason :D

04-29-2013, 01:03 PM
Never thought about leftovers and freezing meals. Great ideas!

04-29-2013, 02:31 PM
I agree - aim for protein and fats. I like to keep egg salad in the fridge and put it on greens. Or cook up a bunch of beans and keep them in the fridge, and have them with some guacamole. Leftover chicken or fish is good, too, with whatever veg I have handy. If I don't have enough protein at lunch and am heavy on carbs, than the angry 3 pm hunger monster rears its ugly head...

04-29-2013, 02:39 PM
In addition to preplanning and leftovers, I use Lean Cuisine. I add a cup or so of frozen stir-fry veggies to make the meal more filling. I also have a big salad with the LC meal.

04-29-2013, 02:54 PM
Salads. Easy.

04-29-2013, 05:25 PM
Most of the time, I cook a pot of brown rice on Sunday, and either salmon w/rosemary or chicken with coriander, both with garlie (love garlic!). I take this to work and heat up in the microwave. Also, I've been making Spanish tortilla, it's just eggs, onions and potatoes. I leave the potato skin on for more fiber. You can find videos online on how to make it. I also make this over the weekend and gives me 4 servings. Ideally if you pair with some vegetable, such as broccoli, it will give more satiety.

04-29-2013, 05:38 PM
I absolutely agree with everyone saying that leftovers are a good option. Also, if when you make dinner, and you go ahead and put a portion in a tuperware container for the next day, then you won't be tempted to go back and eat that later that night! :)

I know how you feel though, if I forget to do that then it is really difficult.

04-29-2013, 05:47 PM
I do a REALLY BIG salad with a good sized portion of lean protein on it and full fat dressing... Plus other goodies on it like chopped nuts or perhaps even some fruit... Very filling...

04-29-2013, 06:40 PM
Another vote for leftovers. My boyfriend thought I was cooking too much food when we moved in together, but then he realized that I take my lunch to work every.single.day. I'll eat out maybe twice a month, he eats out every day.

I also keep cottage cheese (with dry ranch dressing mixed in) in my lunch bag just in case lunch didn't cut it.

04-29-2013, 06:57 PM
Eat breakfast like a king; lunch like a prince; and dinner like a beggar

ETA; That is how my thin DH and DD eats. I follow IF and only eat like a king for dinner...no bfast, no lunch :eek:

Keep Moving Forward
04-29-2013, 07:07 PM
If I don't feel like cooking, I go with leftovers. Or I might do greek yogurt & fruit, maybe with a salad, if I don't feel like eating a lot.

Also, I love peanut butter & jelly. Whole grain bread, natural pb, organic jelly, all without high fructose corn syrup or other added sugars. Or sliced fruit & natural honey instead of the jelly. Really really good.

04-29-2013, 07:22 PM
Someone posted in another thread that if keep cottage cheese in their purse or lunch bag for an afternoon snack in case of a hunger attack. It's filling and low on calories. I myself prefer a handful of popcorn. It's also low on calories and has a lot of fiber.

04-30-2013, 11:48 AM
I cook several different soups on the weekends, split them into one-cup portions, and freeze them. At night I pack up my napkins, a spoon, a fruit serving, a veggie/dip serving. In the morning, I add a cup of soup from the freezer so I can just grab and go.

This morning, for example, I had a choice of split pea, cheddar broccoli, spicy tomato, "Mexican" chicken stew, veggie chili, or cauliflower dal.

I do the same with dinners. The portions are slightly larger, but I'm never without a quick meal at my disposal.

04-30-2013, 12:01 PM
Thanks everyone! So very helpful! Loving the leftover suggestion b/c then I make healthy dinners so it will be easy just to make an extra portion. Thanks again!

04-30-2013, 01:54 PM
If you have time to cook dinner in the evening have you thought about maybe prepping your lunch meals at the same time? That's what I started doing (although I have slacked with finals right around the corner) and I loved it. Although I did get bored of eating the same meals for a week, it worked for me.

Also, have you thought about maybe doing a salad, sandwich, etc and then having a small snack at say, around 3? I also do that. I will eat lunch at about 12-1230 and then around 3 have egg whites. It fills me up and holds me over until either dinner, or after the gym.