Breakfast: spinach, asparagus, tomato and feta omelette Lunch: grilled chicken and veg Dinner: grilled fish and veg
Lean protein and veg. It will get you lean but it's so dull! As long as you are in a calorie deficit you can eat what you want.
Track your calories for an average week. Take off 10% and use that as a weekly goal. Start on tracking on Friday so if you have a blowout weekend you can take the over eating into account during the rest of the week (which will make you think twice about blowing out the following weekend!).
You'll lose half a pound-ish a week. So not quick results but sustainable
I don’t think that cutting out any food group is good for you so I’d go for :
Breakfast : 2 eggs scrambled with spinach on a toasted English muffin
Lunch : Salad with lean protein & avocado (loads & loads of veggies in this!)
Dinner : lean protein with veggies and a small amount of carbs. Something like a homemade chilli made with 5% fat mince, carrots, celery, onion & peppers, chicken & veg curry, grilled fish with stir fried veg & rice. Just use a little bit of oil and have 50g (dried weight) of your rice, pasta, couscous.
Then just snack on fruit or a couple of ryvitas with cream cheese/peanut butter
This is what I ate to lose weight. I eat pretty much the same thing every day. Breakfast (I eat mine quite late)- 1 slice of wholemeal toast, 1/2 tin of baked beans, 1 poached egg Mid afternoon - yoghurt, fruit. Dinner - either a salad with homous, cheese, or tinned mackerel, new potatoes, or somthing like vegetarian chilli with rice, lentil bolognaise. Served on a dessert plate to control portion size, weigh out the recommended portion of rice or pasta (is tiny) Maybe a slice of toast and marmalade or jam if I felt hungry later. No idea of calories there, and I can't afford not to eat things like bread and pasta. I just restrict the portion sizes. The weight fell off me. I do loads of walking and swimming though.
Sorry, I got that wrong. I didn't have the yoghurt and fruit, thats what I eat now. Breakfast/lunch - 1 slice of wholemeal toast, half a tin of beans, 1 poached egg. Dinner - whatever I had in, but only served on a dessert plate. Evening - 1 -2 slices of toast and marmalade. I'm a carer though, that kind of meal plan probably won't suit someone working in an office.
Cut out sugar (including drinks), reduce carbs, high protein, lots of fruit and veg, be careful with dairy (especially cheese and milky coffees).
I have prouder fit breakfast. Nuts mid morning snack. A ham wholemeal thin (big on ham, low on carbs), lots of veg, a few grapes for lunch. Some more grapes as a snack. Something like scrambled egg and smoked salmon and apple for dinner.
I drink water, peppermint tea and coffee (dairy free).
Thanks everyone I dont have sugar in anything. At work I drink 3 decaf teas a day others drink so much more so Im going onto 2 mint tea bags after my morning cuppa.
So today Im having...
Melon, satsumas and grapes or breakfast Lunch - lots of veg couple new potatoes and salmon or not sure really I dont have any sunday lunch meat in others are having a cornish pasty😁 tea later will be a whemeal thin with ham and salad the an apple. Did some kettle bell arm excercises this morning only 10mins will try snd do more in the evening