Healthier eating help / ideas

[NearlyJanMustBeTimeToDiet]

As much as my username is a pisstake. I'm being serious, but to start tomorrow not Jan.

Jan 2025 I was 13.7st.
I got to 12.5 stone with smaller sizes but not much effort in changing the foods. So still lots of processed junk. I know I know !

I just got on scales and I was 12.9 . I haven't massively Indulged over Christmas to be fair. But clearly enough to gain some timber.

I go away in August. Id like to get to under 11st And I'd like to have a better relationship with food. Meal plan the week etc etc.

So I guess I'm asking. What meal ideas worked for you.

I don't like lentils , pulses , avocado. Most fish except cod or tuna
Most other things I eat and not fussy - guess that's why I'm in this situation.

I'm grocery shopping tomorrow so any ideas will be added to my list.

Less processed foods, cook everything from
scratch, snack if that suits you more than 3 big meals, plenty of lean protein, drink plenty of water and move more!

What would a normal week of food look like? How good a cook, how much time for cooking ? Might be easier for people to suggest simple swaps?

portion control is a big thing though - get extra veg and have double veg if that helps reduce the calorific stuff

OK so typically we have things like roast 2x week. Bangers mash . Pizza. Kievs and wedges Spaghetti bol. Chilli. Breaded fish and chips.

Mainly due to dcs sports clubs and time restrictions.

Portion control is most definitely an issue. I'd have 2 kieves not 1. 2 PC fish nit 1. So this is what I know I need to change in that respect

I like to ensure we all eat the same meal so I just realised because dc don't like salad.( they eat all veg though) I stopped buying it. But I will start again it's on my list for tomorrow.

Sweet potatoes
Mushrooms
Cabbage
Kale
Asparagus
Broccoli
Cauliflower
Peppers
Lettuce
Tomatoes fresh and tinned
Onions
Garlic
Chicken breast
Lean minced beef or pork
Lean ham, prosciutto, bresaola, pastrami
Jars of pickled onions, gherkins etc
Konjak noodles (you need to flavour them a lot though with soy sauce, garlic, sriracha etc)
Sugar free syrups or flavour drops
Use parmesan in moderation as it's strong so you need less.
If you have a sandwich lose the top layer of bread.
If you have a bagel or big baguette, hollow out a lot of the bread filling and use for breadcrumbs, you can freeze them.
Loads of fruit
Oats to make porridge or cereal bars
Low sugar baked beans
Brown rice
Spices and dried herbs
Natural yoghurt

Things like the pizzas and kievs and sausages will likely be UPF and that really encourages you to eat more as far as I can tell

so you need stuff you can throw in a microwave or oven that’s really quick? Something made up at the weekend?

homemade vegetable soup with a cheese buttie ( ideallly posh bread or homemade but that’s £ or time consuming )

pizza - can you make dough based up at the weekend and the defrost and add your own toppings ?

or jacket potatoes with a selection of toppings

chicken Brest that you fry up yourself in garlic butter ?

plain fish that you add your own batter ( dunk in flour mixed with milk before frying )

the chill and spag Bol “dilute” with less meat and more veg ( grated carrot celery turnip all work well )

I would focus on increasing protein and veg. If you go on the BHF website you can calculate how much protein you need. I find their diet info really helpful and trustworthy.

I’ve lost weight but using MJ. I eat at the same time and the same food as the rest of the family but I would often skip or reduce the carbs. So I would make beef stew, mash and veg but I wouldn’t have the mash, a roast but only a few potato and no yorkshire. I use a lot of the Sarah Rossi recipes from her books but she has loads of recipes on her website (taming twins).

One thing that can help is aiming for 10 portions of fruit and veg a day. When you do this the volume of veg you eat significantly reduces the space available for other foods but doesn’t put anything off limits. Home made soup is hugely helpful in achieving this.