I realize we’re all different; have different schedules, lifestyles and circumstances. I’m not feeding picky kids and I’m fortunate my wife follows along pretty closely. I’ve done much more of my own cooking, especially breakfast and lunch.
I’m a Protein type and typically have between 12-16 protein servings, 5-6 carb servings and 3-5 fat servings. It varies daily and even though I journal and keep track of what I eat, I don’t worry at all about missing my daily servings by a few either way. It’s more important what I chose to eat than to squabble over 1 or 2 servings.
Also, while it’s recommended to have 5 meals in a day (breakfast, snack, lunch, snack, dinner,) I don’t usually make 5, but almost always 4. I’m a bit of a night owl and don’t get up at the break of dawn. If I don’t eat breakfast until 9 or 10am, I’ll just have lunch as my next meal, then an afternoon snack and of course dinner. The important thing to remember though is eating every few hours, even it’s just a small snack like a handful of raw nuts or something.
What follows are some typical meals and foods I’ve had over this last year while I went and lost 50 lbs in just 6 months.
- 2 eggs, fried over easy in a bit of butter
- 1 or maybe two strips of Trader Joe’s uncured Turkey bacon (nitrate/ite free)
- 1 sliced Roma tomato, a little sea salt some times
To mix it up:
- My wife and I both love the oatmeal blue berry pancake recipe on Beyond Diet. You can add blueberry or any other fruit to the batter. Light and very tasty.
- 6oz Greek Yogurt mixed with about a cup of fruit – strawberry, pineapple, blueberry, apple, etc.
- LEFT OVERS! I’ll take last nights leftover meat and/or veggies, saute them in butter or coconut oil in a cast iron skillet. Then add an egg near the end for a nice leftover scramble. Season as you like.
- Hard boiled eggs and a banana if I’m in a hurry somewhere.
- Since I often miss this, the morning snack can be anything. A hard boiled egg, some kind of fruit, some raw nuts, left overs from the night before. Greek Yogurt is always a good fill in.
- 2 slices of Costco lunch meat (turkey, ham or chicken,) 2 oz of raw or grass fed New Zealand cheese, both from Trader Joe’s. Usually a couple of dill pickles, or some fruit, a tomato.
- Other times I may have left overs. Left over soup, salad or whatever is available from previous meals. If I’ve had Greek yogurt for breakfast, I may include eggs for lunch.
Afternoon Snack 4-5pm
- Almost always, I have a couple Tbsp on Raw Almond Butter from Trader Joe’s with some sliced apple sprinkled with cinnamon. I also have pear when we have it on hand. The way my schedule and routine works that usually happens around 4-5pm.
- Depending on timing, I may just have a handful of raw nuts. I usually mix raw almonds, walnuts or pecans, sunflower seeds and pumpkin seeds(those aren’t raw unfortunately.)
My wife does most of the cooking for dinner, although since changing my eating lifestyle, I’m much more involved. I make my own salad dressing, often make my own vegetables and we bbq our meat a lot more often. Since it varies day to day, I’ll just list some of the more common things we may have for dinner.
- BBQ’d meat; beef, chicken, fish and sausages. Of course I try to get the best and healthiest, but don’t worry too much if I don’t. 😉 One of our favorites is BBQ’d Scallops! We get wild caught scallops from Costco (a little expensive though.) Let scallops thaw, put them on a plate, pouring over with olive oil (make sure you get oil on all sides. Sprinkle a little salt and pepper on them and put directly on the grill. Maybe 3-4 min per side or even less depending on how well done you like seafood. These are delicious!
- Grilled or roasted veggies. Clean, cut and prepare vegetables like brussel sprouts, asparagus, etc., then toss them in a ziploc bag, add olive oil, garlic powder and other seasoning, close the ziplock then gently shake and toss until all the veggies are coated with oil. Put the veggies in a double-layer foil wrap and then add them to the bbq while grilling the meat. Time depends on how mushy you like your vegetables. 5 min is long enough to cook them. We do the same by roasting them in the oven uncovered about 400deg.
- Salad. Any kind of lettuce(except iceberg) and/or spinach. I’ll put anything including the kitchen sink in a salad including any combination of the following: tomato, hb egg, cucumber, carrot, cauliflower, avocado, fruit (strawberry, pineapple, apple,) dried cranberry, cherry, raw nuts (walnuts, pecans, sunflower,) canned wild salmon…..
- Salad Dressing. Equal parts Olive oil and Vinegar. I use various vinegars, but mostly raw apple cider vinegar. Others include, red wine vinegar, various basalmic and even rice wine vinegar. Spices include garlic powder, couple dashes of cayenne pepper if you want it to bite, and some Italian seasoning. Dry mustard is another option. Shake vigorously in a dressing bottle. Because all my ingredients are dry, I keep the bottle in the cupboard so it mixes so much better. I only make enough for a few days and it keeps well.
- Pastas and Rice. Maybe once a week or so, but I only use brown rice pasta and/or brown/wild rice. Typically might have some brown rice with salmon and some soy sauce. My wife has made some very nice pasta dishes with ingredients I would approve of! Spaghetti being on of them with tomato based home made sauce. I am trying to cut back on the rice grain though.
- Soups, chili, stews. My wife enjoys cooking and actually gets bored with doing the same thing and loves making new things. We make various soups, stews and chili’s from natural ingredients and usually end up freezing several bags to pull out on those nights we don’t want to cook.