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AIBU?

Share your dilemmas and get honest opinions from other Mumsnetters.

Original poster

To ask you to comment on my meal plan for the week (health-wise)?

66 replies

oatmilkicedchai · 31/08/2022 21:52

Hello MNers,

This week I have planned to eat:

Breakfasts

  • Porridge with a handful of frozen cherries, couple of squares of dark choc and chia seeds x 3
  • 3 scrambled eggs with a side of two figs and a chopped banana x 4

Lunches

  • watermelon, feta, mint, avocado, cucumber, lime, and sunflower seed salad, with small drizzle of olive oil x 4
  • omelette with leek, spinach and sun-dried tomatoes, with small scoop of kimchi x 3

Dinners

  • salmon filet, broccoli and chickpeas x 2
  • veggie (shop bought) gyoza with soy sauce and a side of kimchi x 1
  • veggie sausages, chips, and beans (not the healthiest but there we are!) x 2
  • tuna, sweetcorn, mayonnaise whole wheat pasta x 2

Snacks: mostly fruit, sometimes kefir or nuts
Drinks: water only: 2-3 litres per day

For context, I am not ordinarily so wanky about trying to eat especially well but I am coming out of a period of quite serious clinical depression and would like to use food as part of my recovery.

Any and all suggestions as to how this can be made healthier (cleaner) would be gratefully appreciated! NB I do eat meat but prefer not to do so at home.

OP posts:
Mumspair1 · 31/08/2022 22:54

I would still be very hungry on that especially that lunch salad.

Original poster
oatmilkicedchai · 31/08/2022 22:59

Hobbes8 · 31/08/2022 22:38

Are you trying to lose weight? If not I’d add more carbs, eg some brown rice with the gyoza or wholewheat bread with the omelette.

That salad sounds awesome - I might pinch that recipe.

Try and take a walk somewhere green everyday if you can. Good luck with your recovery.

Yes I am trying to lose little bit of weight, but not vast amounts.

I have not purposely been avoiding carbs though and do often eat brown rice with whatever else I am having for dinner

OP posts:
Original poster
oatmilkicedchai · 31/08/2022 23:03

Luredbyapomegranate · 31/08/2022 22:43

This is going to be the dullest response you get, but just be careful you don’t end up leading yourself into a funny relationship with food. Clean eating is not a real concept but as a self describer it can be a mask for problematic relationships with food.

see a dietician or dietician who is also a nutritionist?

Beyond that the watermelon salad doesn’t sound v filling, and I think generally you are low on fibre, I know there is still much worshipping of protein, but fibre also fills you up and is v good for your innards.

Thank you for this :)

My flatmate did raise a similar concern and mentioned 'orthorexia' which I had to google as no idea what it was until recently.

I don't think that I am on that path but it is good to be alert to it I suppose.

A few people have commented saying the salad doesn't sound very filling and I have a pretty large appetite so the portion tends to be large, and I just do find it filling, but typically not a salad-type person.

Will have a think about the fibre - thanks!

OP posts:
TheOnlyLivingBoyInNewCross · 31/08/2022 23:04

TheLittleRedDragon · 31/08/2022 22:54

I get that a quick Google search might have come up with this, but I have found dr Gregors info to be highly convincing, please look over his videos. His best selling book how not to die, is a real eye opener. Read a bit of the blurb on the organisation nutritionfacts.org/about/

I found it useful anyway, hope you do too. OP.

Show quote history

Are you on commission or something?

Honestly, OP, eggs are fine as long as you don’t have too many per week.

Original poster
oatmilkicedchai · 31/08/2022 23:06

BulbasaurusRex · 31/08/2022 22:48

That all sounds quite delicious to me!

With snacks, sticking to the more savoury/higher protein/higher (good) fats - so the nuts rather than fruit - would perhaps keep your blood sugar levels more stable, which could help with your mood as well.

💐

Thank you!!

I have been really struggling to think of healthy snack ideas actually - which is why I keep going back to fruit and nuts, but its getting a bit boring now..

OP posts:
Original poster
oatmilkicedchai · 31/08/2022 23:08

QuebecBagnet · 31/08/2022 22:48

Are the leeks in the omlette or on the side? If in it do they need pre cooking?

In the omelette! I pop them in the pan first to give them a head start and then pour the eggs on top and fold it over when its ready..

OP posts:
Original poster
oatmilkicedchai · 31/08/2022 23:10

HippeePrincess · 31/08/2022 22:52

I work in mental health, you might want to look up the anti inflammatory diet and reducing depression(inflammation within the brain has been found in people with depression), I’d probably add some more protein in some of your meals and some wholegrain grains in others.
is there a reason it’s so repetitive throughout the week?

No its not intentionally repetitive (aside from being so heavy on the eggs this week as accidentally purchased too many) - but I am living alone so just doing shopping for one, which inevitably means more repetition than I would like.

Also I am quite new to cooking everything for myself as only moved out of my parent's home recently so still figuring things out a bit :)

OP posts:
Original poster
oatmilkicedchai · 31/08/2022 23:14

Mumspair1 · 31/08/2022 22:54

I would still be very hungry on that especially that lunch salad.

In all honesty it does surprise me that people have said this because I have a pretty large appetite and find the salad, along with a snack, to be more than filling.

I am a size 16 (if that context is at all helpful), and don't shy away from eating when I am hungry. Perhaps the salad is more filling than it sounds!

OP posts:
buzzbuzzybuzz · 31/08/2022 23:16

Do you like all of it? As in are you going to enjoy the actual eating of this? For variety our supermarket does microwave pouches of various different grains and stuff that might be nice somewhere in there.

BryceQuinlanTheFirst · 31/08/2022 23:20

Sounds good to me. Similar to what I eat. And I find it filling.

NeverDropYourMooncup · 31/08/2022 23:20

It sounds very nice, but it could be made minblowingly amazing with some tweaks. My thoughts are;

The kimchi omelette needs ketchup, chilli sauce, maybe some mushrooms, perhaps some pecorino and a load of tomato, cucumber and fresh spinach on the plate. Could also add onion/spring onion/frozen peas to it or fresh coriander, maybe some cooked potato if you feel a little hungry in the afternoon after the first time.

Carbs. Rice, potato, sweet potato. Rice is great for adding peas, edamame beans, sweetcorn, diced tomato...

Every meal is an opportunity to squeeze in a couple more vegetables, whether cooked or as salad. Even sausage, mash and gravy can have onion and mushrooms cooked and added to bisto, then some carrots and peas, etc. And tuna sweetcorn pasta is nice, but how about tuna, sweetcorn, chopped pepper, tomato, cucumber, red onion, olives, spring onion and lemon juice? Could you mix it up by using it as a jacket potato/sweet potato filling instead of pasta 3 times a week?

Where are your fats? Butter/olive oil? There's just a tiny amount in the avocado and any mayo. They help absorption of some vitamins and have nutrition in themselves. And they taste good. You don't have to eat them by the tonne, but they can make a potato taste great instead of just OK.

Can't fault the breakfast at all - you could add some kefir on it, maybe a spoonful of peanut butter if you wanted a slight change in flavours.

You deserve to treat yourself to beautiful, nutritious, tasty food that feeds your body, mind and soul. So if you can, go for as much pleasure from what you have as possible, rather than seeing it as a restriction.

NotMyDust · 31/08/2022 23:24

I quite like a smoothie in the morning, dark green veg, bit of fruit, some weird powders like spirulina or macca and some seeds, bit of vegan yogurt and water or oat milk. No porridge for me personally!
Sets you up for the day...

Luredbyapomegranate · 31/08/2022 23:28

mynameiscalypso · 31/08/2022 22:48

I was going to say similar to @Luredbyapomegranate. I've tried to manage my mental health with food before and it did not end well and just generated a whole new set of issues.

I think that is often the pattern.. It’s frustrating it’s like that. I hope you are doing well now @mynameiscalypso

Original poster
oatmilkicedchai · 31/08/2022 23:28

buzzbuzzybuzz · 31/08/2022 23:16

Do you like all of it? As in are you going to enjoy the actual eating of this? For variety our supermarket does microwave pouches of various different grains and stuff that might be nice somewhere in there.

Yes I like all of it but I am getting a bit bored of eating eggs it has to be said 😂

I've used some of these grains pouches before I think - lentil ones and a lentil and quinoa one, will pick up some more I think - thanks

OP posts:
Luredbyapomegranate · 31/08/2022 23:30

oatmilkicedchai · 31/08/2022 23:03

Thank you for this :)

My flatmate did raise a similar concern and mentioned 'orthorexia' which I had to google as no idea what it was until recently.

I don't think that I am on that path but it is good to be alert to it I suppose.

A few people have commented saying the salad doesn't sound very filling and I have a pretty large appetite so the portion tends to be large, and I just do find it filling, but typically not a salad-type person.

Will have a think about the fibre - thanks!

Show quote history

@oatmilkicedchai

Yes - I think just stay alert to it. It catches a lot of people because it feels like an easier to manage way of fixing things. Good luck with it all.

Florabritannica · 31/08/2022 23:31

Why the veggie sausages?

Original poster
oatmilkicedchai · 31/08/2022 23:38

NeverDropYourMooncup · 31/08/2022 23:20

It sounds very nice, but it could be made minblowingly amazing with some tweaks. My thoughts are;

The kimchi omelette needs ketchup, chilli sauce, maybe some mushrooms, perhaps some pecorino and a load of tomato, cucumber and fresh spinach on the plate. Could also add onion/spring onion/frozen peas to it or fresh coriander, maybe some cooked potato if you feel a little hungry in the afternoon after the first time.

Carbs. Rice, potato, sweet potato. Rice is great for adding peas, edamame beans, sweetcorn, diced tomato...

Every meal is an opportunity to squeeze in a couple more vegetables, whether cooked or as salad. Even sausage, mash and gravy can have onion and mushrooms cooked and added to bisto, then some carrots and peas, etc. And tuna sweetcorn pasta is nice, but how about tuna, sweetcorn, chopped pepper, tomato, cucumber, red onion, olives, spring onion and lemon juice? Could you mix it up by using it as a jacket potato/sweet potato filling instead of pasta 3 times a week?

Where are your fats? Butter/olive oil? There's just a tiny amount in the avocado and any mayo. They help absorption of some vitamins and have nutrition in themselves. And they taste good. You don't have to eat them by the tonne, but they can make a potato taste great instead of just OK.

Can't fault the breakfast at all - you could add some kefir on it, maybe a spoonful of peanut butter if you wanted a slight change in flavours.

You deserve to treat yourself to beautiful, nutritious, tasty food that feeds your body, mind and soul. So if you can, go for as much pleasure from what you have as possible, rather than seeing it as a restriction.

Thank you so much for taking the time to write all of this @NeverDropYourMooncup ! Some great tips in here that I will certainly be implementing.

I do eat butter and olive oil (mostly olive oil, both drizzled on things like salads, and also for cooking).

I like all of your suggestions - esp the peanut butter :)

but the thing that has caught me off guard and made me feel a bit alarmed is my reaction to your suggestion of jacket potato, ketchup, and sweetcorn, which made me wince a bit as I don't like the thought of eating them (this is a very new thing) as I am worried that they are unhealthy. Objectively I know they are not - its silly really. Not too sure why I am of this opinion all of a sudden

OP posts:
Original poster
oatmilkicedchai · 31/08/2022 23:39

Florabritannica · 31/08/2022 23:31

Why the veggie sausages?

I just really like the taste of these particular veggie sausages, and I am not vegetarian but trying to eat less meat

OP posts:
Florabritannica · 31/08/2022 23:43

Fair enough! Be aware, though, that meat substitutes are often highly processed and not great for gut health or the planet. (Not all, before people start jumping on me…)

Original poster
oatmilkicedchai · 31/08/2022 23:44

NotMyDust · 31/08/2022 23:24

I quite like a smoothie in the morning, dark green veg, bit of fruit, some weird powders like spirulina or macca and some seeds, bit of vegan yogurt and water or oat milk. No porridge for me personally!
Sets you up for the day...

Can I ask why you don't have porridge - don't like it or don't think its a healthy option, or other reason?

These smoothies sound excellent and I have some spirulina here so will give them a go!

OP posts:
Original poster
oatmilkicedchai · 31/08/2022 23:45

Florabritannica · 31/08/2022 23:43

Fair enough! Be aware, though, that meat substitutes are often highly processed and not great for gut health or the planet. (Not all, before people start jumping on me…)

Yes... I've just googled the ingredients of these veggie sausages (Linda McCartney ones) and not too sure they are all that healthy...

Rehydrated Textured SOYA Protein (70%), Water, Rapeseed Oil, SOYA Protein Concentrate, Seasoning (SULPHITES) (Dextrose, Salt, Flavouring, Onion Powder, Yeast Extract, Colour: Red Iron Oxide), Fortified WHEAT Flour (WHEAT Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Stabiliser: Methyl Cellulose, Tomato Purée, Salt, Raising Agent: Ammonium Carbonates

OP posts:
Bubblebubblebah · 31/08/2022 23:48

but the thing that has caught me off guard and made me feel a bit alarmed is my reaction to your suggestion of jacket potato, ketchup, and sweetcorn, which made me wince a bit as I don't like the thought of eating them (this is a very new thing) as I am worried that they are unhealthy. Objectively I know they are not - its silly really. Not too sure why I am of this opinion all of a sudden

Yeah, I would take the advice from pps above concerning this.

Op, as I said, it's balance. Have healthy diet most of time and some nice "not so healthy" stuff alongside it. No one can eat JUST healthy, no matter what they say😁 Even pizza is good! Sometimes. Or sausages or even... Crisps😁

Original poster
oatmilkicedchai · 31/08/2022 23:55

Bubblebubblebah · 31/08/2022 23:48

but the thing that has caught me off guard and made me feel a bit alarmed is my reaction to your suggestion of jacket potato, ketchup, and sweetcorn, which made me wince a bit as I don't like the thought of eating them (this is a very new thing) as I am worried that they are unhealthy. Objectively I know they are not - its silly really. Not too sure why I am of this opinion all of a sudden

Yeah, I would take the advice from pps above concerning this.

Op, as I said, it's balance. Have healthy diet most of time and some nice "not so healthy" stuff alongside it. No one can eat JUST healthy, no matter what they say😁 Even pizza is good! Sometimes. Or sausages or even... Crisps😁

Thanks @Bubblebubblebah

and for your input about fibre too :)

Going to try and be a bit less rigid about things!

OP posts:
DelilahBucket · 01/09/2022 07:53

There's a lot of fruit in your diet, I would eat less of that and more veggies as there is a lot of sugar in fruit. Yes it's healthy, and it's natural sugar, but it's still sugar. There's a lot of "sweet stuff" in pretty much every meal. This isn't going to do your blood sugars any favours and will just leave you feeling hungry. The scrambled eggs for breakfast for example, don't have fruit with that. Ditch one egg, add some mushrooms and spring onions (you can prep these in advance if you need time) and add a slice of bread. That would happily keep me going until a late lunch.

There also seems to varying amounts of protein each day. If I have a decent amount of protein in a meal I don't need or want snacks. Salad is just empty calories. You may feel full after eating it but if you are reaching for snacks an hour later it isn't very satisfying. Something to consider.

Another thing to think about is are you planning on eating salads regularly over the next few months as we're heading into cold weather? You are more likely to want something warm. Is soup an option? Make a big batch of it and put in anything you fancy.

Delatron · 01/09/2022 08:07

Porridge will be far more filling and give you more energy than a smoothie so it’s a better choice there. I try and have protein at every meal so you could add a few walnuts to the porridge- good fats and omega 3s - the chia seeds have these too but a bit more protein will fill you for longer.

I’d personally need some carbs for energy with the salad for lunch (and again more protein) so I’d stir in some quinoa or brown rice and maybe add a bit of tuna but then you do say it fills you up..

Dinners look good. Don’t shy away from good carbs, we need them for energy.