Is this healthy eating?

[coffeeplease16]

Would you consider this a healthy day of eating for a mid 20s female, do a lot of walking not other exercise

Breakfast: small piece of wholewheat bread with 1/4 of smashed avocado on top

Lunch: shop bought egg and cress sandwich

Dinner: small jacket potato with hummus (no butter) big salad of green leaves, a few olives and boiled egg

Dessert: Greek yog and blueberries.

Drinks: water, two cups of coffee, one cup of tea - with milk no sugar

If not how can I make healthier? I am a veggie btw

How on earth are three slices of bread and a potato in a day a lot of carbs? I despair.

Have you tried Shakshouka? (sp?) Cook some tinned tomatoes with oil, garlic, cumin, chilli, smoked paprika. crack an egg or 2 in and put a lid on. Serve when eggs are cooked with some bread if you like or veg.

it's not a lot of carbs, it's too much of the same carbs . By varying, you stand more chance of getting all of your nutrients.

It looks absolutely fine to me. One of my tactics for losing weight was to eat the same things a lot, it makes food feel like fuel.

How about some homemade soup every day? Lots of vegetables and you can add lentils or other pulses to up your protein intake.It also helps fill you up without being too heavy on calories.

One of my tactics for losing weight was to eat the same things a lot, it makes food feel like fuel.

I do exactly the opposite! I hate feeling like I’m on a diet. I really like focusing on eating really well, loads of veg etc, so I feel healthy.

Eating the same thing doesn’t preclude lots of veg.

No, but it’s bloody dull.

That’s exactly the point I just made!

Yes more veg and fruit - you barely hit 2/3 portions there

I love roasted veg and cous cous (particularly brocolli) and also pasta pesto salad with either roasted veg or cold veg (cucumber/pepper/Carrot/Sweetcorn)

Also pulses - beans etc are a great source of protein which would really help

I would vary carbs that is a lot of potatoes (which based on the truth about carbs programme I watched high in sugar) with roasted veg couscous/pasta/maybe a mexican bean and brown rice dish/lentils etc. A really nice soup as well would work as well

Because what comes through is that your diet is bland - where are the flavours, the herbs the spices in your cooking.

And perhaps add some more exercise in rather than just walking

Hi OP,
I'd be concerned about a lack of calcium/osteoporosis.

The UK recommended amount per day is 700mg and the world health organisation recommend 500mg. A 170g Total Greek yogurt lists calcium (Tesco website) as 120mg per 100g so less than 240mg for the pot. You would get some from your leafy greens but I think you need to eat more dairy or calcium fortified milk alternatives. (or start eating fish and eat some sardines or salmon with bones).

I also think you should do some research on good sources of iron for vegetarians and whether you are getting enough. You will be tired and can become anaemic if you aren't.

Healthy but I'd swap bread for crispbread/rice cakes or extra veg

Ooh also it sounds obvious but get a really good veggie cookbook (I'm sure lots of MNetters can recommend) for inspiration.

I'm a bit rubbish at ideas for vegetarian meals and only ever think to make veggie versions of meat dishes. But it would be good for you to get a veggie recipe bible

I suggest you keep an eye on the amount of protein you are getting. From what you list it’s just two eggs & some Greek yoghurt, which seems a bit sparse to me.

Hummus - delicious & nutritious, but can be hefty in calories. Maybe have crudités instead of the jacket potato.

3 egg omelettes with filling are a good way to pack protein with flavour.

Tofu casseroles/stir fry with vegetables & small portion brown rice/noodles can be nutritious & filling.

Homemade vegetables soups are filling, comforting & a great way to gain vegetables.

2-3 lb loss per week is fast.

Are you taking a multi-vitamin & EFA supplement?

Have you tried tray bakes? I find them a good way to get variety and veg. I use an assortment of veg Inc broccoli and sprouts as well as more mediteranian veg like peppers and courgette. I add sweet potato or new potatoes as a carb source or do pasta or some interesting rice (i.e tilda pouches for a quick tea or the smoked rice cooked conventionally) on the side separately. I add veggie sausages to the tray or a piece of fish. Oil and herbs. Or I use a quorn product like the breaded goujons. (Cook extra and add to a salad or a wrap for pack up.

Ì like salads for tea with any of the above or boiled eggs/salmon. Add salad sundries from marks and spencer like the chopped supergreens or the beetroot coleslaw. Grated beetroot in a jar, tapas bits (usually 3 for £5) like olives, feta parcels or falafels. Again rice or pasta or new potatoes, sweet potato wedges or a microwaved sweet potato (Add a bit of tahini to a baked sweet potato...yum!) A slice of nice bread and olive oil like the olive bread from the bakery counter......
It really is simple and quick to be honest and mist things I cook last more than one meal so the second night is quicker.

I chuck seeds on everything. I have a tub of them mixed and I just sling them into everything from breakfast to salad, add to soup. Toast if you want a more nutty flavour.

While it’s low in sugar and saturated fat, it seems deficient in calories, protein and calcium to me. I would also look to up the fruit and veg a bit. You should be having at least two portions of dairy a day, unless you are sure you are getting enough calcium from other sources (which is tricky to do day after day, u less you are supplementing). There are not too many carbs, and what you do eat is mainly slow release. If you can make a homemade sandwich rather than have a shop-bought one it would be better, but I appreciate it can be difficult on work days.

I would repeat what others have said. Not enough green veg. I read someone on Facebook say they made a massive Greek salad with feta, olives various green salad leaves, spinach and olive oil at the beginning of the week, then packed it up every day for lunch. i thought 'yuk' until I tried it- It was bloody delicious! It may be worth doing something similar or making a base salad if time is an issue to stop yourself having to buy shop bought sandwiches.

Stick with the carbs. You need carbs. If you cut out carbs you’re eating unhealthy

Bulkshit no one died from the lack of white bread & potato! There’s plenty of carbs in vegetables

OP as you want to lose weight and this is working for you- stick with it. It won’t take long until you get to the weight you want to be, then I’d add in some proteins (lentils, beans) and more veg

Read Dr Briffa ‘Escape the Diet Trap’ it’s easy to read and informative

Fellow vegetarian 🌱

To the poster stating this meal is about 800 calories; it's definitely not. The sandwich alone is probably about 460. I've literally never seen a shop bought sandwich at less than 400 calories.

Op it's not bad but as pps have said it's not really enough fruit and veg (I have the same issue)

More veg and fruit, less carbs. What do you drink?

twatty here’s one for 268 cal.

www.tesco.com/groceries/en-GB/products/301429511

Thanks for the responses! Have given me plenty of food for thought lol ;) lots more ideas for dinner and lunches now.

To answer egg sandwich gate - it was 350kcal

twattymctwatterson

I would love to see how this adds up to 1,300.

Piece of wholemeal - no more than 100?
Egg - 70?
1/4 avocado - 40?
Jacket (small) - 100?
Hummus - 100? Unless slatheredon
Sandwich - 300?
Salad - negligible?

I might have missed a couple of things but it’s not 1,300.

Olives and another egg - 200 more?

Still no more than 900 by my count.

@coffeeplease16

Just checked on my fitness pal and you're totally right, you're having around 1200-1300 calories a day plus whatever drinks you have. Which is generally a weight loss level of calories but I'm not very clued up on the fat/carb/protein ratios.

But you're definitely not having under 1000 calories as some posters have suggested - which is good as your body needs fuel to function properly.