Typical day for you on 1500-1700 cals ?

[CokeZeroPlease]

I need inspiration ! I am hungry all the time and I Don’t think I should be on this amount
I’ve tried lower carb before but I really struggle with doing it as I try to have a fair few veggie meals and I don’t eat dairy
not sure whether to try IF and split meals into two of about 800 cals or whether breakfast lunch and dinner is best

I agree - nonsense!

I just asked my old friend ChatGPT and broccoli has 0.11g protein per calorie and chicken has 0.22g protein per calorie

However you'd have to eat 290g broccoli for 100 cals and only 50g cooked chicken for 100 cals.

So yes, chicken has twice as much protein per calorie and a lot more per g of the food.

(Disclaimer- I have not checked this data )

If you're hungry all the time are you getting enough protein? It fills you up the most of all the macronutrients. You should aim for 20-30g at each meal. I would stick to 1700 calories rather than 1500 so that you don't end up bingeing, make sure you get 7-9 hours sleep and stay well hydrated. Add in lots of fruit and veg.

Fasting can work but it's not for everyone, maybe you could do 500 cals each on 3 meals a day, then 200 on snacks. I had a lot of success on 16:8 (eating between 12 noon and 8pm) but now I'm at maintenance I have re-introduced breakfast. I also strength train / do a lot of high intensity exercise, and am in my 40s so better I don't skip breakfast anymore as I need the fuel.

Consistency is key with weight loss.

I googled the best vegetarian protein sources and they are:

Tofu
Lentils
Beans
Peas
Edamame
Quinoa
Soy milk
Oats
Nuts

So you could go with for example:

Porridge/soy milk/berries for breakfast

Quinoa topped with roast veg for lunch

Tofu stir fry / lentil curry / bean chilli for dinner

If you eat some meat then have chicken as loads of protein in that per gram.

My post about proteins per calories was in reply to someone saying I can't only eat vegetables as a snack, I need protein. When on a calories counting diet, it is actually good news that when you need a low calories snack, 100 calories of broccolis will give you more protein than 100 calories of chicken. Almost DOUBLE the proteins.
Many vegetables have more proteins per calories than meat, fish and eggs. It is great news, especially if one wants to feel full as well.
The microbiome will also love that. And love you back cutting cravings.

Everyone's reaction at how this was nonsense or whatever just shows how we have it drilled in us that a protein has to come from an animal. Where do you think they get their protein from? 100 calories of cooked spinach is very easy to eat.

This is a discussion about food ideas for a 1500-1700 daily allowance. You want to maximise your protein intake per calories? Go to the vegetables aisle.

https://chanapdavis.medium.com/making-sense-of-conflicting-nutritional-claims-tips-from-a-scientist-165f89f4482e

To eat 100 cal of broccoli you’d have to eat a lot of broccoli. (Around 5 cups). Not many people would want/be able to do that so it’s not the most helpful suggestion I don’t think.

This chart doesn’t make any sense to me whatsoever. I also think 100 calories of broccoli would be a really large portion and I’d be sick of eating it before I felt full. I’d sooner have the chicken or the beef.

I IF Monday - Friday. Weekends I have an earlier breakfast with the kids but I don’t tend to snack in the evening so still do a lengthy fast.

breakfast (10am)
120g Greek yoghurt, 1/2 banana, few blueberries, kefir, 2 tbsp seeds (I seed cycle for hormones)

lunch (1.30/2pm)
I cook lots of veg in the air fryer - whatever I can get my hands on (a whole courgette, carrots, whole onion, whole pepper) then add various veggies from the fridge inc pickled veg. I have this with turkey burger or eggs or chicken or beans etc. Ends up being a big bowl. I may add a small slice of sourdough.

snack - dates with peanut butter or a small protein bar (150-200 cal ones). Not actually that hungry at this point but I have a sweet tooth. I would drop this in an ideal world.

dinner (6pm) - 450 - 500 cal of whatever, one pot stuff so I can control my portions. Limit carbs but not drastically as this will be the last thing I eat till 10am.

I am hardly hungry on this, but I must say I’ve never been a big evening eater/snacker which works to my advantage to survive the fast.

Toasted rye sourdough, cherry tomatoes and scrambled eggs, 2 x espresso

Hot smoked salmon and avocado salad

Baked potato with beans, cheese and prawns

Just under 1700 cals, about 107g protein and 150g carbs, 30g fibre.

Hitting the fibre and protein targets really helps for me.

Breakfast - kefir yoghurt with Blueberries & another fruit
Lunch - soup - ideally containing lentils, yoghurt & a piece of fruit. Sometimes cheese on toast instead of soup.
Tea - jacket potato with cheese & beans or tuna & brocolli or veg/chicken stir fry with rice or Noodles or veg curry & rice. Fruit for afters.
Drinks - 1 or 2 teas with milk & sugar. I coffee with milk. Orange juice. Squash or water.
No snacks.

How would you eat that much broccoli without dying of boredom or being sick of it halfway through?

Do you have a recipe for the soup please and thank you!