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

[donfoxtrot]

Hi all. I reaching a tipping point, I think. Clothes don’t fit, I’ve got no energy. Changes need to be made.
Im going to do the weekly shop this afternoon. I want to make sure I’ve bought ingredients/ items that mean I hit my daily protein and fibre requirements.

Breakfast is most likely to be yoghurt and fruit. I’m too disorganised to make porridge.

Lunch - something simple maybe with tuna / tinned fish.

we (usually DH!) cook from scratch in the evening.

And, I’m newly diagnosed Coeliac so am getting my head around that. Not keen on GF bread, as I never really liked normal bread so it’s just a worst version of that!

So, what should I buy and what should I eat to ensure I get ebough protein and fibre but keep calories low so I can actually start to shift some weight.

Help!

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

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.

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.

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.

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.

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.

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.

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

Salads, soups and baked potato’s

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

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.

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!