If you eat healthily

[annmarie6]

If you are healthy & eat well, can you tell me what you eat please? Breakfast, snacks, lunch and dinner ideas.

I eat so much shit. Somehow I’m still slim, but I live off junk. I need to eat better, but I don’t know
where to begin. I have 3 kids (one is a newborn), so we’ve been living off crap but would like to change this.

Thanks

I wouldn’t say I have the healthiest diet, but I try and eat as well as I can, realistically.

For me, breakfasts are the easiest to get right because there are so many healthy options which don’t take much effort/time/ingredients at all, and can usually be eaten on the go/feeding a baby/while making lunchboxes!
My go-to breakfasts are:
peanut butter and banana toasted wholemeal sandwich
Protein bagel thins with cream cheese
Rice cakes topped with yogurt and berries
If I get the chance to sit down (usually only at the weekends), I’ll have instant porridge with chopped nuts and fruit (in the winter) or tinned fruit with yogurt and muesli (summer).

Lunches are second easiest, because the dc are either at school/nursery (or napping when they were pre-nursery). I usually get time to heat and eat a tin of soup, or make a hummus and falafel wrap or scrambled eggs on toast.

Dinners are hardest because I’m tired and frazzled, and it’s so easy/tempting to resort to fish fingers. I’ve learnt from experience though, and try to batch cook when I have the time.

For me it’s about eating a balanced diet. Everything is okay in moderation, but I am trying to reduce the amount of UPF’s we have.

Core of our diet is built around protein rich food, so things like fresh Salmon and Chicken feature regularly in our evening meals. Alongside fresh veg such as Brocoli, Sweet Potatoes, Spinach, … I’m always trying to add / hide veg into meals.

Bolognese is good. But we’d use wholemeal pasta and add in lentils to it.

Shakshouka is a good option for lunch or dinner,
and is easy to do.

Chia seeds are good to add into Greek yoghurt for breakfast.

Start gradually changing things, and it’ll be easier.

I try to do the following-

• try to limit UPFs
• build more meals around veg and pulses and where possible grain + pulse for a complete protein
• some meat and fish, eggs, full fat dairy, but try not to make this the focus too often
• lots of olive oil
• trying to increase fibre

Typical day for me would be

Lunch- chickpea salad with herbs, cucumber, toms, red onion, dollop of greek yoghurt
Snack- eg Greek yoghurt, nuts, fruit, hummus and veg or similar
Dinner- today I'm having a Nigella rice bowl https://www.bbc.co.uk/food/recipes/rice_bowl_with_ginger_58307- sometimes add some fish to this. Or a big salade nicoise. Or veggie chilli and brown rice. Or shepherds pie with extra veg. Or rice and dal.

I don't eat breakfast in the week (just not hungry) but at the weekend I'll have eg an egg with sourdough toast and tomatoes.

What do you like to eat? I'd start there and see if you can make healthier versions?
I try to stick to a healthy diet. Everyone has a different idea of what is healthy, but for me, i cook most things from scratch. So less upfs. As many vegetables as we can. Pulses every day. No crap bread.

So typically, porridge/yogurt for breakfasts with seeds, nuts, fruits. Weekend is brunch so eggs, avocado, pancakes.

Lunches are soups or salads. I add tinned pulses to either. Or left overs feom night before.

Tea is anythingbfrom a roast dinner to baked potatoes, chilli, curry. I find loads of inspiration on instagtam.

I have a thread on here with loads if ideas, let me know if you want it.

I know how to eat healthily, but don’t always and don’t have the excuse of three small children!
I think meal planning is key ahead of shopping so that you always have the ingredients for healthy meals in. Secondly don’t buy crap. I have absolutely no will power if there are crisps/cakes/biscuits etc in the house (bought in for special occasions or visitors), but do have the willpower not to buy them on a regular basis.

Breakfast; I find weetabix, shreddies or porridge keep me fuller for longer. (I buy supermarket brands of those cereals). I add a chopped banana and a handful of blueberries.

Lunch: soup (homemade is cheaper but appreciate you might not have the time); salad or a sandwich

Tea:
in your situation I’d be looking at tray bakes - where you just put meat/fish and veg on a baking tray and cook.

Make a big pan of bolognese sauce. Use one portion to make spag bol, Freeze the rest to later make a chilli or lasagne.

Home made burgers are really simple, serve with wedges and coleslaw

Shepherds pie

Pizza: we buy shop bought margarita then top with a combo of onions, mushrooms, peppers, then chorizo or tuna

Hi. We are doing fairly well in our house at eating well. Loads of tips from others but these are mine -

I fast - generally most days, especially during the week, and when at home on days off I don't eat until about 1400, at work about 1200. This means I am regularly allowing my digestive system to rest and my belly is flat and I like that feeling. I do not feel hungry. I eat about an hour after I start feeling hungry. I drink plenty of water through the morning and even added in a cup of green tea with mint. Mint is very calming for those of us who are peri and anxious.

I like break my fast by to making my own porridge - small bit of porridge and some chia seeds with water on to swell them, then chopped fruit x 2 things, 3 spoonfuls of plain yoghurt and some chopped nuts. This gives me low GI food, gut healthy stuff with no sugar, good quality fruit and nuts as I like them and they have trace minerals and nutrients in them.

If you fast you are only eating a few foods so got to make them good bang for buck. Choosing the superfoods and having them in every meal you eat is a good idea - seeing food as medicine, rather than poison. So buy raspberries, avocados, tomatoes, bananas, apples, brocolli, sweet potatoes - they are great staples to fuel your body on.

Jamie oliver's books are all good for this but his new one - Healthy Eating or whatever it's called - has some great ideas. HIs meals are usually much more balanced.

We eat pretty healthily. For me, meal planning really helps with this. I find it quite boring, but it means I can really think ahead about my schedule and whether we've got enough variety in for that week.

We do also try for 30+ plant based foods a week which helps with mindset of ensuring we're getting that variety.

I think if you're starting out, I'd suggest starting relatively small. Think about 2-3 evening meals a week you can really prioritise getting diversity and nutrition. Burrito bowls or tacos are a great choice for us for this because usually it's some kind o fproten, rice/tacos, then I aim for some kind of salsa using fruit and veg and then an additional side with veggies. Last night was a salsa with red onion, tomato and charred corn, with avocado slices on the side. Next week we're doing pineapple, avocado and onion salsa and I'll probably do some chopped tomatoes or lettuce alongside.

Ditto, for lunch, I try to make sure I'm eating soup or a salad at least a few times a week. Or instead of a quick cheese sandwich, I'll make peanut butter on toast with banana or an open tuna sandwich with some lettuce/avocado/pickles on the side. Not necessarily low fat, but more nutritious.

I make home made granola most weeks for eating at breakfast with yoghurt. I do have a habit of just having a slice of toast with butter and jam though or, if I'm in the office, a pastry! I'm trying to do that less often! I've often done crackers with cream cheese and avocado for breakfast too, or boiled eggs on toast is a regular one here if I'm eating a bit later.