Razz44 - good luck!
i can't answer your question about the EFS vs FS, i've only done FS.
for lunch or snacks:
i made a broccoli soup (i did add two potatoes, which are not on any phases), but it adds thickening so that we don't need cream, milk, etc. one whole head of broccoli, some veggie broth/flavoring w/water to cover, one leek (or onion) and the potatoes. cook down until all veggies are soft, then blend together (i have one of those hand blenders). it's very tasty, no fat.
refried no fat beans, no fat plain yogurt and salsa in a bowl, with the crackers that i make from the pizza crust (see recipe below).
or the SF granola w/no fat plain or flavored yogurt.
if you like middle eastern food, look up lentil rice pilaf and find something called mjadara (it's spelled differently in different places). i made it last night and could have eaten the whole bowl! it calls for 4 tbsp of oil to make a 4 serving amount, but i think the oil could be cut down a lot.
any kind of soup off the shelf.
fruit all the time, any time. the clementines now are easy to take to go, grapes are easy... i find it hard to eat so much fruit b/c i've always counted calories, but not now!
home on the weekend, make that pizza! it's so satisfying and crunchy, not like eating fruits and veggies!
now, for me, I go up and down, and up and down, it's making me crazy!!! last night i wanted that bag of M&Ms in the cupboard so badly
... i was probably 50% on my way to sitting down with it!!
peace and calm, luck to us!
misskitty
Smash Fat Granola (recipe from the other SF forum)
1 cup oatmeal, dry, not quick oats
1 egg white *remember you can use 'Just Whites' found in the baking section if you don't want to waste eggs, although my dog loves the yolks mixed in with his food
1 teaspoon oil
1 teaspoon cinnamon
1 teaspoon vanilla * i find this to be a little much, i'd cut it down by half
Mix it up and spread on a cookie sheet. Bake for 8 minutes at 300 degrees. Stir it up again and bake it for another 8 minutes or until it lightly browned and crunchy.