I’m not going to say I’m doing it 100% “right “ but happy to share what has got me results (very early days but still).
It’s very boring but I have compiled a list of low ish calorie meals which I just rotate. But the key is I bloody love each meal.
Breakfast - egg white omelettes with spinach and ham with hot sauce of choice, a very aesthetic smoothie bowl, Chinese savoury porridge with chilli oil, a very non authentic shaskuka, parfait with low fat yoghurt.
Lunch
Nicoise salad, sweet potato jackets with spicy baked beans, open chicken sandwich on Warburton thin bread, scrambled eggs, really yummyily cooked chicken breast with caeser salad-esque accompaniments. I tend to eat these with a yummy salad I meal prep. We’re talking mixed leaves, sweetcorn, olives, jalapeños, shredded carrot, diced tomato, diced cucumber, red onion, deseeded chilli. Use raita as a dressing. Gives Pizza Hut salad bar vibes.
DInner
Schwarma has been a god send. Dh has been a very supportive by bbqing our marinated chicken and it is just gorgeous. I asked the local kebab for their chilli sauce recipe and use this a dressing. It’s mostly chillis and tomatoes with a bit of oil. We rotate seasonings - tandoori (genuinely tastes like takeaway), peri peri. I mostly have this with salad or sweet potatoes if I need the carb. Chicken mince lettuce wraps dipped in fish sauce is gorgeous, Vietnamese spring rolls with various things to dip it in, chicken and prawn stir fry minus noodles, roast chicken with vegetables (have to add butter).
Snacks
I have discovered pickled cucumbers, onions etc really satiate my cravings for savoury food. Low calorie fruits or a green smoothie. 1/2 scrambled eggs.
If I’ve eaten one of higher calories breakfasts I try to adjust lunch, dinner accordingly.
The only exercise I do is swimming twice a week and daily dog walks. Will go to gym when I feel less self conscious.
Oh and I do tend to eat in a 18:6 pattern. And stopped milky coffees, make my own iced tea with stevia.
Hope that helps.
I think finding really tasty, low fat condiments has been helpful. Like making the green chutney from Indian takeaways. Chimichirri is another one. Just packs in flavour but without the fat of mayo, caeser dressings. Love Peri Peri sauce as well.