When I make my meals, a general rule is that they're comprised of half non-starchy vegetable. So, if I'm having an egg white sandwich, I'm going to add in a bunch of greens, for example, (spinach, kale, collard greens) and sliced tomato.
If I'm having a bagel thin with cream cheese, I'll add in a ridiculous amount of broccoli slaw and some cilantro and red onion.
If I'm making burritos or enchiladas, the inside is mostly (usually) zucchini or squash, then I add in my chicken, rice, beans, etc.
If I'm making a grain, it's typically mixed with sauteed cabbage/spinach, and sometimes onions, garlic, and pepper as well.
If I'm making meatballs, burgers, meatloaf, chicken nuggets, they're at least half shredded vegetables mixed into the meat.
If I'm making pasta, it will be mixed with long strands of "noodle" veggies, or spaghetti squash, or mixed with sauteed peppers, mushrooms, onions, spinach.
I do it with every meal - chili, soup, curries, etc. It really helps me have a hold on my hunger by giving me more volume for fewer calories built right into my foods.
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