Breakfast & lunch suggestions please

[Sunshineandswimming7]

I’ve just started tracking calories using Nutra check & I can clearly see why I am overweight 😃

I’m struggling to come up with ideas for breakfast & lunches. Can you give me some ideas please?

I don’t eat eggs or much fish, but eat most other things.

I really like nutty muesli/granola type breakfasts but after checking the calories, I can now see the error of my ways!

Thanks.

Hey OP I hear you on the muesli/granola - a portion is shockingly small! I am following for breakfast ideas. At the moment I have been having a single scoop Huel but feel this is quite boring every day.

For lunch I have been loving supermarket beany spicy soups eg Jamaican chicken or bean chilli, with extra fresh chopped coriander and red onion and a dollop of sour cream. Extremely yummy and low cal, and not boring yet! Sometimes also have a baby bel light as they are only 40 cals

Overnight oats have revolutionised my breakfasts. I put a handful of oats in a container, add enough milk / oat milk to soak the oats and throw in some frozen fruit. I bung it in the fridge and by the morning it's gone a loose porridge consistency and the frozen fruit has defrosted.

To keep me interested (I also get bored quickly) I change the fruit each time I buy a new bag. I then throw in some peanut powder / vanilla essence / cinnamon/ honey / dark choc chips.

Lunch wise, in the warmer months, various salads with varying proteins to keep me interested each day. I squeeze lemon juice or Apple cider vinegar on to it as a dressing . In the colder months soup of varying flavours. I also love, love, love the combo of cheese and marmite, so I cut one of those Pre sliced cheddar cheese slices in half, so that it neatly fits and have each half with a rivita smothered in marmite - it's not everyone's cup of tea but I think it is lovely followed by a cup of tea to wash it down.

200g Alpro coconut yogurt and 100g raspberries and blueberries - 220 cals

I tried these at the weekend, they're bloody lush. Two for me and two for DH, we had a poached egg on each but if you're not a fan of eggs then just two of these with a simple salad would be delicious.
www.olivemagazine.com/recipes/vegetarian/courgette-fritters/

We have a 'Greek salad' (it's absolutely not a proper Greek salad but we like it and DH is half Greek!) quite a lot and it's under 400 cals. Loads of cucumber, cherry tomatoes, red onion, avocado, feta, olives, red pepper, I usually chuck some dried oregano or mixed herbs on mine.

Breakfast: Aldi no added sugar yoghurts are lovely. About 250 calories for the whole, big pot (about 350/400g I think.
Only two flavours last, time I went in Raspberry and coconut and vanilla, there may be more now.
Also Lidl’s own brand skyr yogurts. Slightly smaller but even fewer calories. and high protein, about 4/5 flavours.

These quark yoghurts are delicious and come in under 100 cals, the white chocolate or blueberry and vanilla ones taste like cheesecake.

www.nestle.co.uk/en-gb/media/pressreleases/nestle-lindahls-kvarg-launches-in-the-uk

Otherwise I like bacon, mushrooms and grilled tomatoes for breakfast or crispbreads with peanut butter.

Lunch I like steamed veg with a knob of butter, plenty of salt and pepper and some kind of protein like wafer thin chicken slices. Toss it all together for a warm salad.

I also make up big batches of soup, my favourite at the moment is bolognaise soup which is just over 200 cals a bowl, I think it was a bbc recipe but I just throw a load of stuff in a pan now. It's basically bolognaise but thinned down with some veg stock and with additional mushrooms and green beans.

Follow Dan wheeler on tiktok or instagram join his 80/20 academy. Watch his YouTube videos on calories and calorie deficit. He also has recipes for all meal occasions

Aldi protein yoghurt with fruit is super filling, M&S buttermilk pancakes with fruit is also a nice treat especially with a drizzle of golden syrup (2 pancakes + 7g golden syrup + 94g strawberries = 421 calories) add on another 70 calories if add large chopped banana. Very filling. Sainsbury's stock wasabi chicken gyozas. 5 Gyozas = 217 calories. Usually have these with a salad and drizzle of sweet chilli dipping sauce. Aldi also do a chipotle chicken with rice and beans pot which is great for a lunch at 335 calories, add veg and some tortilla chips to pad it out for a dinner.

I had a twist on the overnight oats, heat oats with milk added mixed frozen berries and mix together. So, yummy and delicious (although I need to be more careful with how many oats I use, had a massive bowlful this morning )

2 heck chicken sausages, mushrooms, wilted spinach - I have a poached egg but you could have grilled toms & small slice of toast 400g loaf. .. I have this as a weekend breakfast or brunch and only 50 cal more than cereal,milk & banana

Two slices of warburtons whole meal bread, 55 calories each (small loaf).

Two bacon medallions.

Pile of mushrooms fried in one-cal spray.

Rocket and cherry tomatoes.

Under 200 calories.

Or poached eggs, mushrooms and plum tomatoes on toast.

I use this app too!

Find it brilliant!

Breakfast I have a slice of toast and an egg.

Or porridge.

Or banana

Lunch I have salad and egg (if no egg for breakfast) and ham. Or with sweet chilli chicken.
Yoghurt and fruit.

I usually have about 250-300cals for breakfast

300 for lunch

That leaves me 600 for dinner and or snacks etc.

This works for me as I'm up at 4am to take ds swimming and if I have a bigger dinner I can keep going until 7.30am until breakfast or sometimes until lunch the following day

I do 200 breakfast, 300 lunch, 600 dinner and 150 snacks.

If you’re having cereal, weigh it out! Stick to one portion, and use skimmed or soy or almond milk. Otherwise I usually just grab a cereal bar - nutrigrain are 150-200 calories depending on variety. For lunches.. hot soup (pretty much anything veggie, lentil, or bean based) plus a small roll. Hummus and roasted veggie wrap. Bagel thin with cream cheese (lightest Philadelphia) and smoked salmon (or ham if you don’t like fish). A slice of toast with peanut butter and an apple.
I usually aim for 200 calories for breakfast, 400 lunch, 600 dinner, and 2x100 calorie snacks.