I've read 3FC postings for a while and maybe I missed this, but here's what I do: On Sunday afternoons - while popping in and out of the football game(s), I make a huge
salad - everything I can think of - lettuce, celery, tomatoes, radishes, squash, nuts, green beans well blanched, green and yellow peppers, parsley, etc. etc. I make enough for the next six days, plus Sunday dinner. I bag them in airtight bags - no dressing. Don't use cukes since they get mushy - I just put them in before serving. I bake three organic chickens, one seasoned with rosemary and lemon, one seasoned with cilantro and cumin, the other with sage and parsley. And I boil a dozen eggs. It takes about an hour. If I'm really into it, I make a fruit salad, too.
What this gives me is this: Always a salad for lunch - chicken or egg to toss over the salad for a protien. I have a little bottle that I fill every night with lemon/olive oil salad dressing. That with a couple of pieces of fruit get me through the day. Dinner can be nuked - add a little rice or a baked sweet potato, or baked irish the salad and you're there. In the evening I add on a couple of no sugar added fudgecicles.
You can also boil up the carcas and make chicken veg soup the next Saturday.
Sometimes when I have the munchies - I grab a bag of salad and chomp away while reading or watching TV -
I've tried this approach for six months now and my weight has gone from 215 to 180. It's slow, but I feel satisfied, it only really takes an hour a week, there is way less temptation to go out for lunch or order in dinner or hit the vending machines - for me it works.
Sometimes I make chicken chili or lentils with chili and carrots and onions, etc., but my basics are there and I can do as much or little as I want.
Anyway it seems to be working and I have two bookcase shelves filled with diet books that didn't work for long. Also I feel better and am walking a bit more. It all seems to tie together.
Sorry for the long post, but just wanted to share.