AIBU to ask you to help me with my shopping list today- overweight meno lady!

Gluten free oats are much the same as ‘normal’ oats but milled separately to wheat etc.
as pp have said some coeliacs don’t get on with oats - there is a protein called avenin and some react to it similar to gluten.
there used to be a recommendation to limit even gluten free oats.

my dh is coeliac I’m not but I am in my fifties looking to lose a bit of weight.
i have kefir with fruit (melon) and weigh some granola for breakfast.
i eat a lot of eggs and jacket potatoes (not together)
things like cottage cheese or beans for toppings
omelettes or boiled eggs.
make salad and include more filling veg like beetroot or avocado.
cold flaked salmon
soups at lunchtime perhaps, I’m lazy so I buy Covent Garden or similar.
crackers rather than bread with it, the crunch I find satisfying.
small amount of cheese
yogurts - any - even with fat in as they are filling.
options hot chocolate in the evening not healthy really but better than a bar of chocolate!

Whole grain rice is the best carb. I often do a traybake of chicken thighs and veg- tonight’s had a Chinese feel, but also do Mediterranean. I have it with the rice (tonight I put coriander, spring onions and peas in with the rice, then tomorrow I have it on a gf wrap. I’m experimenting with making wraps from lentils later, so I’ll let you know how it goes!

I’ve recently been diagnosed with Hashimotos Disease, so am doing a lot of experimenting atm.

Have eggs instead. I’m gf, so mash an avocado and put scrambled eggs on top. Takes 5 minutes max.

Salads, soups and baked potato’s

Fair enough, the important thing is to have breakfast, something that will keep you going til lunchtime.

Op are you just trying to hit protein and fibre goals? Or do you wish to lose weight.

protein eat 1g per 1kg of body weight, min. I take a psyllium husk each day and get sufficient fibre from my diet.

but if you want to lose weight, you need to work out your tdee and eat in a defecit. So no point in filling up on lovely healthy foods if you go over that, you will still gain weight.

I don’t find porridge fills me up for long and there is always the temptation to put honey or syrup on it which isn’t great for blood sugar.
Far healthier breakfast is poached or scrambled eggs with smoked salmon or some meat and maybe avocado or other salad items. Keeps you full for ages and blood sugar spike is far reduced.

Waitrose do GF oats and I used to have them for overnight oats when I lived in the Uk. They are fabulous as they are big and fat once soaked in milk and yogurt overnight.

For my breakfast I make a big batch of fruit oats and yogurt in a lasagna sized dish. Layer oats first mixed with chia seeds, ground flax, and any nuts you like. Sometimes I add some water so it flattens down a bit like a cheesecake base, then add fruit (frozen normally but sometimes I like to do apples stewed with cinnamon, ginger and some sugar so it’s like apple pie, you can do it in the oven then let it cool). The top with yoghurt. Fridge it and then just grab some everyday through the week. It lasts for a week easy, sometimes I have it for pudding as well.

I have bran flakes for breakfast during the week with blueberries and a handful of a mix I make up of dried fruit, nuts and seeds. Then avocado and poached egg on sourdough with spinach at the weekends.

Gluten free oats are lovely - don’t rely upon reviews. I make porridge in a suacepan n and it honestly takes a couple of minutes, you can add fruit to it and a tbsp of honey or maple syrup.

what cereals can you have thqt are gf? I think just yoghurt and fruit in the am won’t be filling enough and you’ll end up hangry. I would sometimes have 40g honey nut shredded wheat, yoghurt (plain fage, a lindahl etc) woh fruit qnd its so delicious plus filling.

another good breakfast is eggs, whatever way you like them. With half an avocado and bacon medallions for example, a real treat.

have you considered slimming world? i joined. again, in october past and have 2.5 stone off. its a good reminder how to eat healthier, you can honestly eat lots and still lose weight slowly and steadily. worth considering perhaps.

Add chia seeds to the yoghurt (make sure they have time to soak up liquid & expand before eating them). I make a fruity topping on the Sunday to add. Add a seed mix on top too if you fancy.
gluten free orzo is nice and available in Asda. Could have that for lunch with tuna, spinach, tomatoes, broccoli, olive oil, chilli. Or have a Caesar salad with leftover roast chicken. Or you could make a batch of soup on a Sunday with loads of beans etc.
loads of options for dinner- salmon, chilli, a nice big salad, anything really as long as you have loads of veg on the side

Go for the full fat milk. It's hardly got any fat in it anyway.

Skimmed milk is like white water, not filling enough for breakfast. Semi-skimmed is better.

Nairns GF oats are nicer than supermarket ones - they breakdown more easily when cooked. But, many coeliacs don't get on with GF oats, so be careful.

I’m older than you, @donfoxtrot - not thin (only a size 10 in brands with gigantic sizes now) but I maintain a reasonably healthy weight and have no significant health issues. This how I shop:

Not quite weekly Riverford veg box. Choose my own individual products, skip whenever I want to. I am continuously increasing my orders to cover more products.

Bulk order of wholefoods from Hodmedods probably every six weeks to two months. I honestly never see ‘white’ pasta unless someone else is cooking.

Fish - tinned from The Tinned Fish Market - bulk order once a month; fresh from online fishmongers as and when needed.

Bread, wine, cheese ordered from local suppliers. (All deliberately so damn expensive I consume very careful amounts.) I don't stint on coffee beans though.

Ocado for anything else. (Which isn’t much these days and probably doesn’t justify my monthly delivery pass.)

Don't know if any of that helps?

https://hodmedods.co.uk/?srsltid=AfmBOopcmGwdT5KODpDCAMEijoZFoafva1UepXJ0dHG7pGkId4r4UsS8

I've not heard of this.

I've just looked it up and will listen to the podcast when I get chance but what are the main principles if you don't mind me asking..?

I don't eat bread and eat the things you've mentioned otherwise already so I'd be interested in hearing how you've found it and why it appeals (rather than just the official sales pitch 😉)

What are you eating that’s making you overweight? Portions too big? Snacking between meals? Wrong choices eg “salad” of pasta smothered in mayo with some token veg stirred through? OK diet but spend 90% of your life sitting or lying down?

Whatever it is, don’t do that, or do less of it.

I’m having a post-xmas reset - my two big issues were cakes/mince pies/sweets between meals, and portion size. Fixed those plus switched up the exercise so it all feels doable and the inches and kilos are gradually slipping away.

Lots of good suggestions here...
Once you've got today's shopping done, I'd use the next week to get some menus sorted out for the next week. Write down the 7 days, then for each one put what you'll have for breakfast/lunch/dinner. Take your time, enjoy thinking about it, planning it. Then by the time next week's shop is due you'll be able to compile the shopping list from what you've decided to eat. Saves waste and those impulse buys... "Ooooo, that might be nice..."
Then it sits in the fridge until it's gone past its date.

Breakfast: eggs, smoked salmon, tomatoes and I have an avocado every other day.
Lunch: I LOVE Raku salads you get at Lidl’s, not very cost effective to eat every day but delish! They are salad with all sort of veg, and chicken or salmon or no meat. Some of the salads have beans or chickpeas, sweet potato etc. Or I have homemade soup like butternut squash and add shredded chicken/chorizo. Really filling.
Dinner: grilled meat and loads of veg. Last night I made pork stirfry with protein noodles. I have no idea the gluten in those but I’m sure there’s alternatives.
I eat about ten servings of veg a day. It really helps bulk out meals and makes me feel full. I tend not to eat fruit maybe an apple here or there. I also treat myself to a cup of coffee made with cream after dinner, and/or a Cadbury’s Delight (92 cal). If I get the munchies I eat Opies gherkins!
Plan your meals a few days in advance. Weigh and measure and log your food into an app like My Fitness Pal. You could have the healthiest diet in the world but if you are eating too much you will not drop the weight.

I'm celiac and eat tons of potatoes. Low cal, high in fibre, filling, you can't go wrong. I'm not a massive fan of all of the gluten free stuff so mainly just stick to whole foods that are naturally gluten free. Oats even if they are gf don't agree with me so I stay away.

Excercise is the key to actually losing weight, but a stepper machine. You can do it while watching tv,

As an example, for breakfast this morning (and most mornings) I had overnight oats with:
2tbsp oats
1tbsp chia seeds
1 tbsp milled flaxseed
30 g protein powder.
Frozen raspberries and blueberries.
A good dash of kefir.
I find having protein powder to hand really useful although get the majority of my protein from whole foods. Lunch will be a salad with peppered mackerel, eggs, beans and a mixture of salady bits.

Already your breakfast is going to set you up for failure. The Human Being Diet by Petronella Ravenshear is 100% set up for ladies like you and I. Bit overweight, menopause related and the weight keeps on packing on. I know several people who’ve done this diet and have fairly effortlessly lost tons of weight at 60yrs +. The book costs £15 on Amazon. I’ve lost half a stone so far out of managed to completely cut out bread, which means I also don’t feel any joint pain.

If you’re looking to your protein and fibre, hers is the right approach. on that vein I would be looking to have something like sardines or eggs at breakfast with some avocado, salad, or mixed veg.

There is a recipe easily found online for Michael Mosley’s breakfast bread and that is made out of almond flour, ground flaxseed and eggs. It’s a very tasty alternative to normal bread