Hello,

I'm trying to lose about 150 pounds. I teach school. What should I eat (I do have easy access to a fridge and microwave) while I am there to lose weight? (I never get home til 6 and I think it makes me overeat ). School provides 1/2 cup healthy snack (fruit or vegetables) for students around 9:30 and I get to model that. 🙃 (Just don't suggest popcorn I hate popcorn). Have been contemplating having soup around 4:00 of some type as to not feel so hungry but am not sure what type/I'd that would work (would prefer to make and freeze some)

Ok, so you need to make sure you have a good breakfast that will sustain you until your fruit or lunch. Maybe some oatmeal? some yogurt and granola? do you have time to have scrambled eggs on toast in the morning? (every morning I have 2 or 3 boiled eggs on wholemeal toast).

For lunch time you should probably have something that will keep you feeling full, Do you like Tuna? You could mix a can of tuna with cottage cheese? mix it and spread it on wholemeal bread with cucumber? or maybe you could have a big salad? soup and a sandwich? maybe make some veggie pasta for the week and portion it off for lunches.

If you are still hungry at about 3 or 4pm then you could have a Greek yogurt with flax seed or chia seeds.

Dinner at about 6:30 or 7pm (which is the time I have mine at) could be a quick stir fry. Some beef, mushrooms, broccoli and soy sauce? Garlic mushrooms with green beans and turkey? Prawns, rice, and a sweet chilli sauce.

For snacks you would be better with natural Greek yog and Honey, or take an apple, chop it up and put in a microwave tub with some honey and cinnamon, then buzz it for 40sec and you will have some wintery cooked apple. There are also some low calorie saltine crackers you could put low calorie soft cheese on.

I hope that some of these ideas help you out. Just remember to drink only water unless drinking maybe some herbal tea now that the colder nights are coming in. Over here in the UK we have 40 calorie hot chocolate which all you do is add water too. It is great for night cravings when you want a little taste of something sweet.

Hope I have helped out a little bit.

It's best to talk to your doctor before starting a new diet or losing weight. They may want to do some blood tests to make sure you dont have any conditions before starting.

My doctor suggested a high protein diet (aiming for 100g or more of protein per day), with 1200-1500 calories per day according to my activity level. I use MyFitnessPal to track my food and I bought a food scale to weigh everything to ensure my logging is accurate.

Breakfast: I usually eat 2 poached eggs over 2 cups of steamed spinach or 3 eggs in an omelet. 0% milk fat plain greek yogourt with sliced strawberries and blueberries is really good too! I try to avoid carbs in the morning as I just get hungry really quickly... you may be different, however.

Lunch: Soup is great but be mindful of the sodium content and also of the portion size on the can, some cans are 2-3 portions for the whole can. I also like to make tuna salad with canned tuna in water, light mayo, pickle relish, a dash of celery salt, dash of dried dill, and dash of mustard. I eat tuna salad over lettuce or raw baby spinach instead of bread or crackers. Try to limit tuna to once per week, or once per two weeks because of the mercury content. Grilled chicken breast is very versatile and you can chop it up for all sorts of nice salads, just be mindful of using too much dressing.

Dinner: Grilled chicken breast with half of a roasted sweet potato, plus another green veggie on the side is usually my go to. I also like broiled tilapia with a bit of butter and lemon juice, or stir fry with loads of veggies and lean meat like shrimp or chicken.

Snacks: I try not to eat snacks because it makes me more prone to binge eating but if I'm hungry between meals I usually have a small amount of hummus and celery, greek yogourt and fruit, etc.

I personally don't eat past 7 PM because it'll make me hungrier at night and prone to snacking and binge eating.

Also be sure to ask your doctor if you should be taking any supplements. I'm taking a women's multivitamin, fish oil capsules, and vitamin D.

I agree with what pinkstarberry has mentioned, in fact I may even steal a few of your meal ideas I also use Myfitnesspal and it is great!! I would also note not to worry about the Tuna thing, All seafood has potential to carry mercury, I eat a can of tuna about 4 times a week and I haven't died or had Mercury poisoning. The mention of mercury came about to warn pregnant woman to eat less of it along with other seafood due to mercury content, but the world went a bit crazy on it.

I hope you have wrote yourself a plan