2 eggs, plus 3 egg whites scrambled

Oikos greek yoghurt (banana flavor)

12 almonds

4oz chicken burger mixed with organic spaghetti sauce on a "thin bun"

2/3s of a bag of frozen mixed veg (Broccoli, snap peas, red pepper, water chestnut, carrot, celery)

1/2 apple and 1 prune

1 cup (dry measurement, then boiled in 1 cup water) oatmeal with cinnamon and the other half of the apple cut up in it.


Sometimes I don't do so well on evaluating my food. Too much? Too little? Poor balance? Thanks for your time.

Are you doing any exercise as well or just changing your eating habits?

The only thing I disagree with is the banana flavoured Greek yoghurt... They didn't have bananas in Greece.... im a Greek yoghurt purist... but that's just because I am Greek... I could believe an Ouzo flavoured Yoghurt but then I would get drunk

Looks extremely healthy to me, though the prune would make me gag. Quantity seems on the low side.

F.

I love prunes

Looks good to me but I can think of ways to make it more exciting, especially if you exercise (which means you can up the portions).

A few that immediately come to mind are:

1) why just one prune? I love prunes and if you do you'll like dates and figs too. Yes, the calories look high but with all that fiber you just sh!t the stuff out. I probably eat 6 pieces of dried fruit a day.

2) why use water for the oats? Go for a low calorie almond or flaxseed milk and get a tastier treat.

3) on the eggs, just stick with the 2 and do what I do, and add some other lean protein to the eggs. I have sardines and razor clams or squid with mine.

4) target that chicken burger. You can do better than that. On some days use other sources of lean protein instead. Like just chicken. Or turkey. Or fish (e.g. tuna, salmon). Or seafood (e.g. shrimp, crab, lobster, scallops). Or tofu. Or a boiled egg or two (again). I go big on lean protein.

5) up the veggies guilt free if you need to. Chuck in some salad like mixed greens or kale or kimchi or mushrooms or olives or tomatoes or onion. Avocado even.

6) ditch the apple and replace with berries. Blueberries, blackberries, strawberries.

7) spice up the oats by: adding some berries, dried fruit, vanilla, or other spices like chili or turmeric or even tabasco sauce.

I hadn't thought about using almond milk for the oats I may have to try that. I limit the prunes because I don't want to get a ton of sugar or calories added in. I love them, they are so tasty, but I've always been told to beware of dried fruit.
I don't eat "meat" as in red meat, pork, etc. I only eat bird and fish. I often have salmon or cod or tuna steak (ooooh tuna steak...!) but I do not care for tinned fish like you do Ian. I wish I did.

Test these types of dried fruit (dates, figs, prunes) if you feel comfortable with doing that. Eat a little more and see if it makes any difference on the scale. You may be surprised. They do contain natural sugars but the high levels of dietary fiber in things like prunes, dates and figs does weird stuff to it. Specifically it slows the absorption which, for me at least, has no effect on my weight.

I did end up having another prune tonight as I was feeling hungry and it was the easy thing to grab.

There is also Macadamia Nut Milk, I only just discovered this myself but apparently its been around for a couple of years.

I think it's good to start with but you could up your calories by 200-300 and add more veggies (greens especially, salads, cooked on the side, added to eggs), beans, avocado, berries/fruit in general and flax/chia seeds. What is the "thin bun"? Make sure it's 100% whole grain or sprouted.

"Thin bun" is a whole wheat product that is like a hamburger bun without all the bulk. It's just a lower calorie less carby alternative. I like a chicken or turkey burger on a bun, so this is my solution.

ETA: Different brand, but essentially the same product http://www.pepperidgefarm.com/Produc...aspx?catID=994

Today I ended up having:

6 egg whites scrambled

Half an apple

1 cup (dry measurement) oats cooked in water (still no almond milk) with cinnamon and the other half of the apple

Same greek yogurt as before (love the banana)

Tuna steak and most of a bag of frozen veg (stir fry mix)

Probably a prune later too

Not sure which part of Greece you're from but all my family lives there and we own a few banana farms. There are plenty of bananas in Greece dude.

I don't see anything "wrong" here but it's a little sparse for me, I need more food. Breakfast is one of those meals where I always try to get in some veggies right off the bat. Eggs scrambled with spinach, mushrooms, peppers, tomatoes, whatever you like. Adding in that fiber really helps keep me full of energy throughout the morning. I need carbs as well and do so with either potatoes or a piece of toast.

I hope the banana is a fresh banana and not one of those fake fruit on the bottom yogurts, those are chalk full of sugar! I like Total fage, it's what we grew up eating in Greece and it's just totally authentic and delicious. Fresh bananas are great. Sometimes I warm up some frozen blueberries in the microwave and then top my yogurt with that, it kind of looks like syrup and turns the yogurt purple but it's just fruit! I also like to put a teaspoon of chia seeds and a tsp of flax seeds in yogurt. It does very little in terms of changing the taste or texture but the added nutritional value is significant. If I need a crunch I add a tbsp of grape nuts.

Frozen veggies are fine, but try fresh sometime. Carrots, celery and peppers keep really well in the fridge.

I need a proper dinner, oatmeal won't do it for me but if it works for you and you're not hungry by the end of the day then there's nothing wrong with that!

No it's not fruit on the bottom, I can't eat those, they make me gag. (It's a texture issue. Plus you know they use the worst of the worst fruit for those because you can't tell what it looked like anyway...eww) It's yogurt blended with banana puree. So it's not nasty fake banana flavor either. Of course it's got some added sugar, but I'm ok with that as it's my only real "treat" anyway.

That night I had oatmeal for dinner and I was fine, plenty full. Tonight it was tuna steak. I love oatmeal though, but only steel cut or old fashioned oats, no quick. Again, it's a texture thing. I like coarse texture best.

I prefer frozen veg, since it's nearly nutritionally identical to fresh anyway. It's more convenient to store and no worries about it going bad if I don't get to it right away. In the summer I buy more fresh from the farmers market or out of my garden.

I didn't know they sold banana purée. Is it baby food? Seems a shame to buy something sugary like that since a banana easily purees with a twist of the fork.

I know what you mean about those fruit on the bottom yogurt. Sometimes if I'm out and about and need a quick snack I but the total with honey which has a separate compartment for the honey and it's actually pretty good.