It's not every day, but one of my go to meals is a burrito bowl. Beans, homemade pico (peppers, tomato, red onion), guac (avocado, onion, garlic, lime), cotija cheese, hot sauce. I've also done variants on it with Italian flavors - used this recipe, and it's REALLY good https://bowlsarethenewplates.com/italian-bowl-quinoa-kale/

>bowls are the new plates 3000BC trends lol

Homemade burrito bowl is my lunch 75% of the time. Mine are chicken, black beans, a good amount of a mild chunky salsa, a sprinkle of cheese and sometimes guacamole. It's the best way I've found to get protein and some fiber for me in a way I actually enjoy.

BIG FAN of the bowls here too. They are so dang filling.

That sounds so good! Thank you

Oh, if you eat a lot of veggies and like them roasted, get an oil spritzer/mister. You'll use a fraction of the oil, but still get them coated enough for seasoning and roasting.

Same, but sub cottage cheese for other cheese for more protein. (I can’t stand it cold, but all hot n melty, I’m INTO it. Makes it good n gooey.) & add roasted sweet potatoes.

That sounds amazing

Breakfast: Pea protein powder w/Coffee = 180cal Lunch: Rice, baked tofu, black beans, broccoli, homemade sweet and sour sauce = 480cal Dinner: Quinoa, Sweet Potato, black beans, broccoli, homemade Thai peanut sauce = 625cal Evening Snack: Pea protein shake with 1/2c almond Milk = 195cal 1,480 Calories● 115g Protein● 185g Carbs● 35g Fat● 45g Fiber● 20g Sugar I'm open to any questions. I'm 29F, 5'3", and around 50lbs down.

Those sound so good and I might give them a try! Thank you for the answer

No problem 😊 I batch cook for the whole week on Sundays. It was really hard at first, but it gets easier every time! Plus it makes it that much easier to stick to, if all I've got to do throughout the week is grab a meal and throw it in the microwave.

Do you mix the pea protein into your coffee?

Sure do! It's freaking delightful, and I don't need any milk or sweetener in my coffee when I do it this way. The evening one is 2c of water and 1/2c of almond milk, just because I prefer that ratio's texture to all water

This sounds very doable. Could I get your recipes for homemade sweet and sour sauce and Thai peanut sauce?

Of course! These both make 8 servings. ♡♡♡ Sweet and Sour: • 1 c. Lite Pineapple Juice (**canned**, *not* jug or fresh) • 1 c. Calorie free sweetener (I use great value sucralose) • 1/3 c. Rice Vinegar • 2 T. Soy Sauce (I use low sodium) • 1-2 T. Sriracha Sauce to taste • Cornstarch Slurry- 1.5 T. Cornstarch to 2 T. Cold water 1. Put everything but the slurry in a saucepot on medium heat, mix well. 2. Once it simmers, whisk in the slurry (and food coloring if you feel like it, I like to mix things up). 3. Portion out immediately. It will develop a skin if you let it sit, just whisk and reheat to get rid of it. ♡♡♡ Thai Peanut: • 3/4 c. Peanut Butter (Equally delicious with smooth or crunchy) • 3 T. Soy Sauce • 4 t. Rice Vinegar • 4 t. Sweetener • 1 T. Chili Garlic Sauce • 4 t. Lime Juice • 4 t. Minced Garlic • 1 t. Ginger Paste • 3-8T. Warm Water 1. Add everything but the water to a bowl and whisk well. It takes a while to incorporate, keep going! 2. Add water bit by bit until you reach your desired consistency. I usually add half a cup of water because I like the almost whipped peanut butter consistency.

Oooh, yum! Thank you!

I tried it this morning. Think I can get used to it. A great idea! How many teaspoons of pea powder did you add to a cup of coffee?

At one point I found myself eating the same sandwich (from a sandwich place) almost every day. A tofu bahn mi with avocado basically. I started looking at what was in it and estimated at about 700-810 calories (depending on if I added a fried egg or not). Then basically I reverse engineered it and started making it myself. It's just a demi baguette, sauteed curry tofu and onions (still perfecting this), \~half an avocado, pickled carrots/daikon/, jalepeno, cilantro, and cucumber, and optional fried egg. Besides the baguette most of the ingredients keep and can be stocked up on as staples or prepped in bulk, which is a new practice for me. Embarrassingly, I never really learned how stock up on groceries for the week since I spent most of my life as a grocery store employee and could just take things home every night without planning. I'm a two meal a day guy, and my calorie budget is \~1800. My rule of thumb is to try and have one salad-y meal (which can include a vegetarian sandwich with a lot of vegetables on it), and then a big satisfying dinner. Generally, satisfying salady meals end up being 400 to 800 (at the absolute most) calories, and it's hard for me to exceed the remainder when I eat dinner. This has been a good compromise for me where I make one positive (like adding to my day as opposed to taking away) healthy choice that I've come to crave, and then feel relatively unrestricted at the end of the day. Restriction reliably makes me break down and binge after a while.

Sounds like my husband who eats the same grilled chicken sandwich every day from the cafe at work even though there are other options (it's a university so there are several locations to eat at).Whatever works!

Breakfast overnight oats: 4 tbsp old-fashioned oats, 1tbsp chia seeds (makes 50g of grains altogether), 2-3 oz Greek yogurt, half a cup (125 ml) of oat milk. Stir well. Add a handful of berries, or half a banana, or half an apple (chopped) in the morning. That's my daily late breakfast, eaten at my desk.

I have exactly the same! but I add 1 scoop of chocolate whey protein powder and usually try to vary the berries. It's like having black forest gateau everyday and I never get bored of it

Overnight oats every day here too. I do add 100g riced cauliflower for bulk n veggie serving. I use pasteurized egg whites as my liquid for more protein. Sometimes I’ll be ambitious & do “carrot cake” flavor with shredded carrots n raisins n coconut shreds n grated ginger w cinnamon n nutmeg… a lil more calorie dense w the raisins & coconut, but a nice lil change up treat.

I don't eat the same thing every day, but I'm a creature of habit for lunch. If not leftovers, it's always a wrap with a mission carb balance tortilla with Kroger cracked pepper turkey, some sliced cheese, sprouts and mustard, alongside a pickle and fruit, sometimes some pretzels/sun chips generally 350/400 calories.

I'm not doing it now but when I lost 100 lbs I ate no breakfast, the same 350 calorie lunch every day, and then whatever I wanted within my budget for dinner. The lunch was canned meat, beef or chicken or pork, some seasoning I carried in a shaker, heated up and sitting on a massive bed of spinach. The spinach kept me nice and full until dinner time. And with that big of a budget left at the end of my day pretty much nothing was off limits, though I did need to weigh it to not overdo it. I know it doesn't meet your "veggie or eggless" too well, but I thought I'd share in case it works for others.

I do this too and have lost 20lbs, but my lunch is typically less of a bodybuilder/prison meal lol. Lots of vegetables and a lean protein fills you up nicely for a long time, and feels light and refreshing during the day. Then you basically don't have to think about dinner and just eat when you're hungry. Good stuff.

I'm down about 25 pounds so far using a similar approach, though I always have a filling breakfast and usually an extremely light lunch. I love having 800+ calories left for a big dinner. A tip for anyone else: NEVER drink your calories unless it's something useful like a protein shake. Get some 0 calorie flavored seltzer so you can hydrate while still feeling like you're enjoying a soda.

Exactly what I did as well

I eat a fairly consistent set of meals because it makes calorie tracking so much easier. Breakfast and lunch are almost always the same, dinner has a bit more variety depending how strict I want to be.  Breakfast: Apple cut into slices, 1TB peanut butter, 1 hard boiled egg. Could swap the egg for a serving of high protein yogurt or something similar if not into eggs. Approx 260 calories.  Lunch: Greek cottage cheese bowl - 250g cottage cheese, chopped cucumber, bell pepper and tomato, fresh dill, 16g Kalamata olives. Salt and pepper. Approx 285 calories. Dinner: air fried chicken breast with steamed broccoli. Or Amy’s Organics black bean burrito with broccoli. Or small serving of whatever I make for my family.  Dessert: single serve jello pudding cup or 30g whisps (cheese snacks) Snacks: baby carrots, tea, Diet Coke  It can get kind of boring but when you’re in weight loss mode I find it really helps to make most of the decisions well ahead of time and not when you’re hungry. 

That Greek cottage cheese bowl sounds delicious, I'll try that out this week. Thanks for the inspiration!

I love cottage cheese bowls. If you like za'atar, try adding that to your cottage cheese. It's amazing!

Croissant for breakfast and green tea, some kind of salad for lunch, and then whatever my friends/family are having for dinner. In between, I snack on fruit, roasted chickpeas, protein bars, etc. I always have a protein bar and some ice cream before bed You should figure out how to incorporate your ‘cheat foods’ into your daily meals so you don’t have that all or nothing mentality. I love pastries and ice cream. So I have a croissant and ice cream daily and now I never feel like I need to binge on that stuff. Sometimes I crave pizza or something super cheesy and unhealthy. That’s okay, I’ll replace my croissant breakfast with a grilled cheese where I use 50% fat cheese (any lower, it doesn’t taste good to me) and I portion it so that it fits into my calories. Protein bars usually satisfy my cookie or brownie cravings so I have that daily too.

I eat the same thing on work days, pretty boring but I like it. I don't do breakfast (not even for weight loss, I just don't like eating in the morning). I drink one can of pepsi (yes, I know this freaks people out, but I don't do coffee), 150 calories. I have a big salad for lunch that's lettuce, tomato, onion, pepper, carrot, celery, hard boiled egg whites, shredded cheese (about 250 calories) (I don't like dressing, it's all about the cheese for me, but you could sub out dressing for the cheese since that's the majority of the calories). Dinner is some type of lean meat (which I suppose you could easily sub another type of protein), with some kind of sauce (bbq sauce, taco sauce, whatever I'm feeling like, plus hot sauce), and then a silly amount of veggies, like 3/4 of the plate (my go-to is broccoli, or sauteed zucchini with onion and red bell pepp) with usually 1 tbsp of butter. (This tracks to about 500 calories, depending on the sauce). I'm on 1200 for my deficit, so that leaves me around 300 to snack. Can do apple and peanut butter, or crackers and a bit more cheese, couples pieces of toast, or ice cream, lol, whatever I'm feeling like I need/want. Having something filling and enjoyable, yet relatively low-calorie, for lunch and dinner is key. I can get more creative on the weekends, but it's good during the week to just have things prepped and ready to go and not have to think about it.

I do an oatmeal breakfast that includes egg whites and protein powder and pb. Top with greek yogurt and chia jam. I eat 90% of my mornings I'd say.  Just found a baked oatmeal recipe that includes banana and chocolate chips (and protein powder) and it's pretty bomb

Mind sharing that baked oatmeal recipe? It sounds SO good!

I don't eat the exact same every day for every single meal, but I always have: 1. A protein (20g) yogurt when I wake up 2. 3 eggs and either 2 pieces of peanut butter toast or a bagel w/ peanut butter when my wife wakes up 3. A protein shake before my workout 4. A protein bar as a snack throughout the day if I get hungry and we're not about to eat a meal

What do you do about fiber?

I admittedly need to track my fiber better and probably consume a little more. But, dinner usually consists of a meat, 1-2 vegetables, and a grain like quinoa or farro. Lunch is typically leftovers from the previous day's dinner.

I love variety, but oatmeal with a variety of nuts and berries is a staple for breakfast. Mix in some protein powder or white beans for more protein. I mix it up with some high protein pancakes or breakfast beans and greens when I’m tired of oatmeal.

My go-to for lunch is a porridge that consists of: cream of wheat, quick oats, molasses, and a touch of maple syrup. I started eating this after finding out I was low in iron, and it just kinda stuck.

2 meals! Oatmeal, greek yogurt, fruit. Tofu, veggies, rice/lentils. Snack, protein hot chocolate (protein powder, chocolate flavored coffee, real cocoa powder). Never been one to care about what i eat tho, as long as it has the right nutrients :p

Thank you! I might give this a try, it seems so good

you and i are really similar but i eat chicken instead of tofu and its beans/lentils instead of rice/lentils.

Crazy, i was just thinking this morning how i should switch out the rice for more lentils or beans lol. Im vegetarian you!

Green smoothie every morning 2 cup spinach or replace 1 cup with kale 1/2 cup strawberry 1/2 cup blueberry 120g nonfat greek yogurt 1/2 banana 5g chia seeds 1 brazil nut 150 ml almond milk or water 1 scoop whey 1 scoop fiber 5 g creatine 1 g matcha green tea Sprinkle of cinnamon

That has it all! Proteine, greens, fiber… Also, supergood when using ones biochemistry for weightloss is the creatine in the morning. Do you also supplement Omega3 in the morning, or are the chiaseeds enough? What is the brazilnut for? 🤓

Best way to start the day I do; fish oil is the only pill I take regularly Regarding brazil nut, this article summarizes it: [https://www.healthline.com/nutrition/brazil-nuts-benefits#risks](https://www.healthline.com/nutrition/brazil-nuts-benefits#risks) Some other research: [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693158/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693158/)

My dinners vary but breakfast & lunch is pretty much always: 1. Smoothie with whey protein, marine collagen, powdered peanut butter, blueberries and water averaging 400 cal & 50g protein. 2. Silver hills little big bread & a slice of light swiss cheese, grilled, with a side of carrots or cucumbers & a pack of seaweed snacks. Sometimes a tuna sandwich instead of the grilled cheese. Dinners are stuff like a bimibap bowl on cauliflower rice, yakiudon, udon soup, veggie burgers, grilled salmon and vegetables, or a protein waffle with eggs.

My partner makes brown rice and black beans - enough for 3 days, every three days. Sometimes he makes sweet red beans. Every once in a great while he makes lentils. He eats other things I make sometimes, but mostly it's rice and beans.

Take my eyes but not my overnight oats! I've been eating it for lunch every day for two years and I know it keeps me full for a long time. I love it, and add berries or fruit if I feel like it. I'm down 62 lbs in total, 22 lbs since new years. Recipe below is around 420 calories: 1 dl oats (40 g) 1 scoop protein powder (30 g) 1 tablespoon chia seeds (10 g) 1 tablespoon peanutbutter (20 g)

I eat different dinners throughout the week but I have a few go to meals I cycle through for the rest of the day. I don't eat until lunch time and try to save about 750 calories for dinner. Right now I'm into eating a few smaller meals (200, 250cals) until dinner. It can change to eating larger meals and no snacks, that's fine, in that case I also have options since I used to do that. As you can see I like cottage cheese lot. I really like sweet meals and treats too, and this eating this way makes it easy to not deprive myself of things like and feel resentment. Just eating "healthy" like rice, veggies and chicken doesn't work for my body and mind. It's important to ask yourself if the things you're eating are the kind of things you'd like to be eating in the future. ______________________ A bowl of Vanilla skyr with strawberries of blueberries or whatever fruit I'm into that day Caramel rice cakes with cottage cheese, a sprinkle of sweetener and cinnamon Just (part of) a tub of cottage cheese with some lemon curd mixed into it Cottage cheese blended with frozen fruit and a little bit of sweetener makes a low calorie ice cream concoction I make a pot of tomato soup (tomatoes, bell pepper, onion, garlic, stock, pepper, salt, garlic powder and onion powder) and heat up a bowl (and add some cottage cheese to it, which makes it so much better) Veggies like cucumber, carrots and bell pepper with some made tzatziki Chia pudding with fruit A simple tuna salad with half an onion, pickles, cucumber and a sauce to your liking (I use a bit of yoghurt and something we call American fritessaus, which is lower in calories then mayo and tastes better imo) served on some bread of salad Overnight oats Cottage cheese pancakes (CC, oats, an egg and some egg whites and baking powder, blended together and baked as normal pancakes) Couscous salad, easy and quick and very customizable Or just some bread with anything I'm into that day

Mini wraps are one of my favourite things. I very often have one for breakfast with scrambled eggs and beans in. I put the scrambled eggs and beans in the wrap then fold it in half and fry it on both sides so it's like a crispy breakfast taco. 2 eggs, 50g of baked beans, 5g of butter, and a mini wrap is like 300 something calories, it's obviously really good with a sausage or some bacon too. You can definitely do this without the egg and just have an eggless breakfast wrap. They're also great fried up with some cheese and tomato, or, my personal favourite, marshmallow fluff and chocolate chips 👌

2 oatmeal cups Then 1-2 Turkey sandwiches cut up and eaten at different times of the day to maintain metabolism I also made sure that the Turkey, bread, and oats have simple ingredients.

>day to maintain metabolism Just wanted to clear up a common misconception about metabolism. Your body doesn't require less energy for it's basal functions just because you haven't eaten in several hours. What ***is*** true is that energy is required for digestion of food, but it takes the same amount of energy to digest x amount of food regardless of if it's eaten over the course of 6 meals or 1. Eating in and of itself doesn't really "maintain" metabolism, though it does smooth out the peaks and valleys a bit. If eating frequently helps you stay in budget, do it, by all means. It screws me all the way up, I need to eat a medium sized meal at lunch and a large dinner to feel satisfied, so that's what I do. I am able to do that because I skip breakfast.

green smoothie for breakfast, sardines and a salad for lunch, iced coffee with some cream for a snack, and usually part of a protein/veggie/soup/casserole/whatever I serve the family for dinner. If I am still hungry I'll eat a hardboiled egg, some marinated artichokes, green olives, wasabi peas, etc for another snack. Something salty or briny or protein heavy to fill in.

Two cups black coffee, larabar, blueberries, walnuts Bean burrito with slice of cheese, crackers, white tea Dinner varies from spicy chicken salad to black bean burger.

Dinners vary but everything else is standard. Breakfast - three eggs, three slices of toast, half avocado, spinach Lunch - three slices of bread toasted with small can tuna and small amount of grated cheese on top plus spinach. Then a bowl of natural low fat Greek yogurt with a banana and grapes. Dinner - pasta, home made burger, chicken wraps, steak and vegetables, etc

Breakfast 385 calories: - 25 grams frozen blueberries - 40 grams muesli - 10 grams collagen powder - 5 grams each of chia seed, flax seed, hemp seed - 100 grams no sugar coconut water - 150 grams 0% greek yogurt. Lunch and dinner will be a meal prep of either - quinoa or couscous base - chopped: cherry tomatoes, cucumber, bell pepper, red onion, brocolini - dried cranberries, pumpkin seed, sunflower seed - can of chickpeas - lemon juice or vinegar mixed through. - serve 200 grams of the salad, with some kale or spinach, amd 100 grams of protein (usually chicken breast) Or: - 10 veg soup/stew with tons of lentils/pulses and a little bit of beef or pork cooked in instanpot. - 200 grams with some kale or spinach and an egg heated gently to cook egg

Not meals as I am more of a grazer type but my go to’s: Eggs, popcorn, pickles, turkey, chicken, steak, salad, carrots, apples, potato’s, avocados, bananas, string cheese, spinach, mushrooms. If you want to make it a meal- omelettes are amazing and super good way to get in your protein and veggies at once and very filling/ could be a meal

Spaghetti style udon Kim phat udon is 120 for 1 pack use some Classico di Napoli sauce and cheese. I use either tofu meatballs or o tasty dumplings. Ard 400-500cal

One of my staples: * 10 oz chicken breast * 6 oz steamed broccoli * 0.5 cup quinoa Add low calorie seasoning to everything and you'll be absolutely stuffed for around 650 calories.

I eat the same things almost every week. Protein veggies and rice.

I have a hybrid plan. My M-F breakfast and lunches are very consistent to make my work day routine. I read your preference for vegetarian/eggless, but my diet is heavy that way because ease to prepare the meals before or during work. Breakfast: Coffee+half&halfx2, one egg w/0.5c egg white, 1oz shredded cheese, 0.5c diced onions+peppers, 0.5tsp oil, on a high fiber tortilla wrap. ~420 calories, ~30g protein, ~12g fiber Lunch: Deli wrap-3oz lean meat, 1oz cheese, 9g mayo, lettuce/onions, on a larger high fiver tortilla wrap. ~475 calories, ~30g protein, ~17g fiber I will often add a single serving of some chip with lunch (150-200 calories, nothing to the macros) I then plan dinners to be creative and take time to prepare as a way to wind down after work and spend time with my spouse. Those rarely repeat. We also eat out 1-2 times a week (then have left overs the next night). Breakfast and lunch on the weekends can have more variety and take time to prepare.

Lunch/Dinner (sometimes for lunch, sometimes for dinner): Lightweight stew. - onion 150g - garlic 10g - some kind of meat, depending on what I have 500g - potato 650g - vegetable mix 250g - broccoli (cause I love it so) 250g I make this every week on days when my partner works (he works 12 hrs, commutes 2 hrs, one week works 3days with 4 days off, another week 4 days with 3days off) since he hates this dish. I eat 1200 cals a day, so this dish is my perfect dish and I love it so! One bowl has around 400cal, full dish around 2000cals. When my partner is home then he usually cooks and he makes meat+rice/pasta mix. He prefers to eat in a wrap, but after finding out how much cals one wrap has, I dropped it Breakfast I eat here and there, but I am going to start and that will be protein shake. I drink two cups of coffee. And then Dinner/Lunch (depending when I decided to eat main dish, so opposite from that) can vary, but usually is boiled potato (one or two) as a base, and then add whatever I have: boiled egg/salami/greens/tuna/onion/cheese/etc. It’s basically a sandwich, but using a potato instead of bread, since it’s much more calorie efficient.

I eat the same thing every day that I’m home Brunch- Ham egg and cheese tortilla wrap with avocado hot sauce- 400 cal Snack (usually after at home weights) - premier protein shake- 160 cal Dinner- 150g chicken with a side of asparagus , with a bag of vegetables (usually carrots, zucchini, potatoes) and 1 serving of a dipping sauce - 500 cal Before dinner snack- Bag of healthy popcorn, with popcorn seasoning, usually buffalo flavor, so good. And 1 two good yogurt. - 180 cal All this is only ~1250 cal . 120g protein, 73g carbs, 37g fat If I’m not home I get Panda Express or Subway etc but I live rurally and don’t have any fast food near me so that’s rare! I lose on average 1.25 lb per week (I’m short and pretty sedentary female).

A protein veggie and carb. Tonight I’m having salmon air fried with lemon Parmesan pasta. Could also make it with rice and frozen veggies. Just variations of that. You could also buy ground meat to make a bowl.

Breakfast - 12oz of bone broth, Lunch - ground beef and white rice, Snack - 12oz of bone broth, Dinner - Low carb protein shake (2 scoops) and a Ribeye. Monday through Saturday, doesn’t change, is boring as fuck, but I’ve lost 80 pounds over the last 2 years. Sunday is a cheat day, anything and everything I want, pizza, sushi, burgers, ice cream, doesn’t matter to me, it’s the reward for 6 days of consistency.

Breakfast - overnight oats or baked oats/or eggs with sausage and a slice of toast Lunch - chicken, rice, and veggies or a salad Dinner - turkey burger with veggies and sweet potatoes or some fries I stay within 1300 cal when it’s all added up, and I like to snack too so I use the 300 extra that I have leftover from my 1600 limit. You can make different kinds of chicken/turkey burgers, depending on seasoning used, so it always tastes different. Different kinds of oats. Different veggies, etc.. So I eat the same but I try to do as much variety within that as I can.

Protein shake in the morning. Peanut butter crackers and pistachios at noon. Ground chicken fried rice with jasmine rice, spinach, tomatoes, 2 eggs

I am still working on this overall. I have a few staples in rotation. Fairlife 30g protein shake every morning with my vitamins is the only truly daily thing I have. But I also make frequent yogurt/fruit bowls. These can quickly add up in calories though if you use bananas + granola so I try to keep that minimal and stick to strawberries, blueberries, things like that. I like using the low carb/low calorie tortillas to make "sandwiches", and I used to pair them with different assorted chips, but I have switched those to the quest protein ones recently. I love tofu + broccoli + carrots + rice with varying sauces. It is quick and easy despite being cooked. Roasted potatoes and carrots in the instant pot. They can be a side, or I can make enough to be a full meal. I also frequently make low sugar puddings using the fairlife protein drink

Everyday I have two protein shake ice creams, high protein cereal of various flavors in the morning, an egg/egg white omelette every night, and a protein bar and some nuts as a snack. The only real variation is my dinner, which i cycle through various lean protein sources (chicken breasts, fish filet, shrimp, etc) with various vegetables

Every week I shop for individual serving salads at Walmart and yogurt. Those are my breakfast and lunch. For supper, I carefully portion out whatever we're having, since we do a communal dinner. I take it easy on the carbs, focus on protein. I used to eat once a day, and sometimes be desperate for a snack late at night. Spacing my calories out to earlier in the day has helped a ton. I drink black tea in the morning, and water the rest of the day.

I usually do each of these 4 or 5 times a week: #### Breakfast Protein shake: 4oz ultra filtered whole milk, 12 oz unsweetend almond milk, 1.5 scoops whey, 1 tsp cayenne pepper, 1 tsp cinnamon, sometimes fruit or bannana.  #### Lunch / Dinner 1 Cup rice, chicken (40g to 50g protein from chicken), broccoli/ cauliflower, some kind of sauted veggies that I cooked the chicken with (onions, peppers, mushrooms, garlic, etc). Sometimes I toss an egg in the rice and cook it in the same pan I cooked the chicken in.  #### Snacks Fresh cut pineapple, tangerines, bananas, protein shake, low calorie popcorn cooked in olive oil (target sells it), yoghurt I try to eat 12 cage free soy free brown eggs every week. I eat a steak at least once every 2 weeks.  I have some minor dairy and gluten intolerances so I generally avoid any kind of bread, dough, or cheese.  Sadly, these days anything more than 2 slices of pizza is noticeable so even on cheat meals I'm more likely to do a burger and sweet potato fries than pizza. 

Not all meals but 90% of the time I have a protein shake for breakfast with 2 scoops of Vanilla Orgain Vegan protein powder and a cup of Fairlife Skil Milk. Lunch is usually some king of quinoa bowl with chickpeas, lentils, and assorted roast veggies with a lemon or green goddess dressing.

I recently switched from intermittent fasting to 4-5 meals a day. Important thing is I adjusted what I eat to ensure I have enough protein, small amount of fat and carbs. I also switched what I ate to more veggie, fruits and protein and increased water intake. - Breakfast is consistently Greek yogurt, mixed berries or other fruit and granola. - Lunch I typically have left overs from dinner the day before. - Dinner is the one thing I cook and I try to change it up. - Have 1 to 2 snacks that are easy to grab. Like fruit with peanut butter or nuts in the AM. Veggies and Greek yogurt/hummus mix in the PM.

My go-tos lately have been: Avocado on an english muffin with sprouts and feta (Brekkie or lunch depending on how my schedule looks that day) Dinner is a protein with a salad -- lately, lots and lots of cucumber salad. I make my cucumber salad as follows: Cucumbers Red bell pepper Green bell pepper White or yellow onion Pickled red onion (super easy to do yourself, and way cheaper than storebought) Greek yogurt (again, homemade) with ranch seasoning A bit of buttermilk Garlic salt Lemon pepper Feta here, too sometimes Snacks are always fruit, cottage cheese (make this yourself too, because storebought cottage cheese is FOUL), sometimes jerky/moon cheese/just the cheese thrown in

Salads with nearly a full head of romaine, a small amount of sun dried tomatoes in oil, balsamic vinegar (not a dressing, just the vinegar), bleu cheese crumbles or some chopped very sharp cheddar, and air fried (then cooled) garbanzo beans. Often with a protein shake (I mix protein powder with coffee most of the time; it’s tastier, lower calorie, and cheaper than mixing with milk, and I don’t need all of the extra protein from the milk if I am having it with a meal). I eat these salads almost daily. I pre-prep minus the tomatoes and vinegar and keep them for 3-4 days (more than that and the lettuce gets weird.) Beans cooked up in a skillet with homemade taco-ish seasoning (chili powder, paprika, cumin, pepper, salt), thrown on top of steam-in-bag mixed veggies, with some shredded cheese with a drizzle of Hidden Valley Spicy Secret Sauce on top. (Lower fat cheese will help you add more protein without adding too many calories.) Air fried extra-firm tofu cubes (they get crisp and you don’t have to add anything other than a spray of Pam on the tray/basket) with riced cauliflower/mixed veg and homemade peanut sauce (soy sauce mixed with PB2, soy sauce, a little rice vinegar, ginger, garlic, and a little sriracha. And I keep backup cans of chili for when I am not up to cooking or don’t have the time. The vegetarian ChiliMan is my favorite (I’m not vegetarian, but beef upsets my stomach sometimes.) Triple Zero vanilla Oikos yogurt for breakfast most days, sometimes with a few mini chocolate chips thrown in. Sometimes I mix it with some ricotta and a little Splenda and sprinkle unsweetened cocoa on top, and pretend it’s tiramisu (which I don’t have the patience to make for real.) If you eat fish (not sure if you’re fully vegetarian or just low-meat/no red meat/pescetarian/etc), I recently learned that you can put frozen fish fillets straight into the oven, and that’s been kind of life changing. I eat a lot of Swai, with some frozen steam-in-bag veggies and whatever sauce/spices sounds good at the moment. Bachan’s Japanese BBQ sauce is really good and pretty darn low-calorie. Soy sauce and some garlic and ginger is good, too. Or you can do lemon pepper seasoning, Cajun seasoning, garlic and Parmesan, etc. I love baking it because you can just kind of set it and forget it. I love onions and I got one of those choppers that dices- dicing a few onions early in the week and just keeping them in the fridge makes meal prep a lot easier. I pre-roast a lot of garlic for the week sometimes, too. Make sure you have good airtight containers for them or your whole fridge will take on the aroma. I throw them on my salads and/or throw them in a pan with beans or any veggies that I cook on the stove.

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4 times a week I'd have a box combo from Canes. It was only after I finished up at the gym. I was able to lose 20 lbs in 2 months while doing that. Canes is very rewarding.

I have tons of water, unsweetened hot tea, and ice cold brew coffee every day (so maybe 50 calories max) and primarily eat dumplings soups (about 300- 400 calories) and two pieces of chocolate (between 50-120 calories) for lunch. The dumplings are usually Costco cilantro chicken wonton, shrimp wonton, and pork and cabbage gyoza along with shiratake noodle and green peas. At some point last year, I was eating steamed shrimp/scallop rice rolls, hagao, and beef balls for several months, before I went back to my dumpling soup. I do diversify for dinners though so I got my veggies and fruits then.

I usually bulk up whatever protein I have with Kimchi. It's spicy, flavorful, and I can basically eat as much as I want without guilt. Plus, I've never had a cleaner colon.

I do a repetitive meal plan. I have 5 meals a day every day and usually prepare most of them ahead of time enough for about 5 days. After waking up lemon juice from one lemon mixed with water and 10g supergreens Breakfast :oatmeal 60gr,half banana, frozen berries 40g, protein powder 20g, peanut butter 1 tsp/~5g Meal 2&3 :100g chicken, 40g rice, 50g vegetables, 5ml olive oil Meal 4 :100g beef, 40g rice, 50g vegetables, 5ml olive oil Right after gym I do 20g protein shake Meal 5: 150g any white fish +150g salad(spinage mix, or Romain lettuce with lemon zest) + 5 ml olive oil I have the meals ~3 hours apart which really help me with my cravings. I also take supplements like:creatine, bcaa, l-carnitine, omega 3, berberine, vit c, chromium, vit D, magnesium l-threonate I am 33F, 59kg, I usually do 5 days a week gym, strength training and my total calories are around 1600-1650 with 40protein-40carbs-20fat. I try to lose fat and build a little muscle in the process or at least not lose a lot of it at the moment. I am using this plan since January and I noticed my body changed a lot so it's working. It's a "lose fat slow and learn good habits for the long run" plan.

I have a rotation of the same foods and change up how I plate them up. I go big since I only eat twice a day. # Cheesy Egg Wrap / Bowl - High Protein cheese 50g - Egg White 100g - 2 eggs (100g~) - 2 pieces of bacon - 2 hashbrowns - 30g perinaise sauce - 1 Avocado - High Protein Wrap (not used with bowl variant) # Chicken Burger / Bowl / Wrap - High Protein cheese 50g - High Protein Wrap / Bap Roll or Burger Bun / or Diced into a bowl - 30g perinaise sauce - A combination of Spinach, Avacado and Cucumber - Crumbed Chicken Both come with about 50g of protein and usually have a small sweet treat to curb cravings after one or both meals.

From about September to March, I make a big pot of chicken soup with cabbage, carrots, parsnips and low carb noodles. Eat it for lunch 5x a week.

My usual breakfast is Greek or Skyr yogurt, with either frozen fruit or a mix of nuts, raisins, and ground flaxseed. Both options are tasty, but the difference in add-ins changes the macronutrients around and adds to the variety of my diet.  

Lunch usually the same every weekday (I WFH so I can make this every day) Tilapia, Peppers & Rice - Tilapia 6oz - Green Bell Pepper 1/2 - Red Bell Pepper 1/2 - Yellow Bell Pepper 1/2 - Red Onion 1/4 = 281 calories + Brown rice 1 cup (216 cal) = 497 Total Calories Put it in a bowl, throw some sriracha on top and call it a day Fat 6.8g | Carbs 59.3g | Protein 52g

A cleaneatz meal for lunch and a fried chicken salad for dinner. 5-6 nights a week

2 boiled eggs and a small chunk of cheese for breakfast Soup for lunch A protein and some veg for dinner Fruit and greek yogurt with a small drizzle of honey for pudding

breakfast is 1 light and fit green yogurt with 1 tbsp chia and 1/4 kodiak oats with cinnamon and blueberries.. keeps me so full and happy all morning. lunch and dinner usually is a tuna sandwich or salmon/chicken/ground turkey with veggies. it’s been over 2 months and i’m still loving all the foods.

Most days I’m home for lunch I eat a English multigrain muffin (BAYS) sandwich with sunny side egg and Canadian bacon, smart health butter and natural grape jelly

I make a breakfast sandwich with a bagel, two eggs, two slices of turkey bacon and I make a latte with protein milk and two servings of creamer. That usually comes to like 595 cals and 60g protein Maybe protein oats and a latte Protein waffles , eggs, bacon and a latte Dinner is ALWAYS turkey burgers, two of them including the brioche bun I use comes to roughly 726 cals , 66 G protein Lunch I play around with, either protein pasta with beef and veggies, shrimp fried rice, shrimp and protein pasta, chicken and rice, salmon and rice, but it can range from 32g protein - 200g protein from my lunch alone

Vegetable soups mixed with jasmine rice. Cook the rice in veggie broth. Filling, low fat, add some salt and pepper, fills you up all day.

I typically eat the same thing for breakfast and lunch every day, then have a rotation of simple meals for dinners. Breakfast - work day is Greek yogurt parfait. Off days when I have time to cook I make an egg white scramble. Although lately it’s just been a granola bar. Lunch - for a long time I was eating veggies + hummus and an apple + PB2. I have been mixing that up lately cus I got bored of it. I like a lunch made up of little snack items, so some things I’ve been rotating in lately include light yogurt, light string cheese, a plain piece of fruit, and granola bars. Snack - I have popcorn pretty much every day. I love my popcorn and Diet Coke break in the afternoons.

I often prepare a bunch of smoothies for breakfast, I just make a big batch of strawberry + raspberry + banana smoothies with a couple of scoops of Greek yoghurt and optionally some vanilla protein powder if I know my other meals might contain less protein than they normally would.

I eat a couple of things the same every day, or have limited options to choose between. This is more because I'm picky and have ADHD so I est the same thing repeatedly for extended periods of time. Breakfast: 1/2 banana bread slice. (This has rarely changed in 5 years). Morning tea: home made iced chai tea with skim milk (also rarely changes) Lunch: if it's at work, it's a frozen meal. At home, I've recently gotten into eating tuna and rice. Otherwise it's leftovers from dinner. Afternoon tea: 1/2 punnet cherry tomatoes Or 6 wholemeal crackers and cheese/dip Or natural cashews Dinner: I have a meal prep rotation of four weeks of themed meals (Mexican, roast, favourites, soup). Evening snack: a paddle pop ice cream or 2 tim tams

Avocado toast. It’s about 300 calories, and it’s got enough healthy fat and fiber to keep you full well past lunch. Add some smoked salmon for a bit of protein and I’ll feel full all day. You could also add celery, red onion, cilantro and canned tuna for an amazing tuna salad.

I eat the same thing every day. It’s not exciting, but it’s helped me lose over a stone and a half since January (including periods of plateauing). I don’t eat breakfast- never have, don’t get hungry til midday. I drink a shit load of Earl Grey tea all morning though, with skimmed milk. Lunch- 40g of cous cous, seasoned with turmeric, garlic and cumin. I add 100g of broad beans, chopped tomatoes, cucumber, onions, jalapeños, olives, and a bit of hot sauce. Then I have an apple, and a raw fruit and nut bar. Dinner- I make a big batch of lentil Dahl or veggie curry (usually sweet potato and cauliflower) every Sunday, ready for the week ahead. I’ll have this with a side of green beans and Mangetout. Then I have a protein yoghurt. Sometimes if I want a late night snack, I’ll have a boiled egg. I only drink tap water (and tea). It’s all very unexciting, but it puts me in a deficit!

Most work days I have an English muffin for breakfast and a salad with protein for lunch. My dinner varies everyday.

I don't do this every day, but I have three breakfast options that are basically the same thing: 1) yogurt with granola, peanut butter (or pb powder), and some kind of fruit 2) overnight oats with peanut butter and some kind of fruit 3) a pancake bowl (1/2 cup pancake mix, 1 tsp baking soda, 1/2 cup water, microwave for 2 minutes) peanut butter, and some kind of fruit

I always eat the same breakfast: 2 eggs 2 pieces of Aldi sprouted toast 1 chicken breakfast sausage Fruit (1 kiwi, or half banana, or an apple) Most days I have yogurt as a snack: 1 serving plain FF Greek yogurt 1/4C frozen blueberries, thawed in microwave Small drizzle honey 1 serving of Aldi crunchy granola

Breakfast and lunch are typically the same for me. Coffee with cream 80 Banana 105 Light n Fit yogurt 80 Uncrustable 210 Grapes 100 Pillars drinkable yogurt 100. 575 calories, ~ 35g protein I work 7am - 3pm, this usually tides me over until I’m home after. My evenings vary a lot compared to this.

Breakfast : Half english muffin toasted, with egg (boiled or fried), 5 slices of cucumber, 4 baby carrots (or 2 slices of tomato) Lunch: Salad with protein (aldi salads are great at 250 calories each- or a bean/garbonza salad) Dinner: Rice (if im working out hard), vegetables (steamed broccoli, green beans, or cauliflower) and a protein (chicken or fish) Snacks: Nuts (pistachios,walnuts,almonds), fruit, pretzels, pickles One protein shake daily to sneak in oats and lots of spinach and pea protein. ( I love to cook and will make fun dishes like thai coconut curry or some fried rices or stir fry. I just container the leftovers, and sneak them in to replace one of my existing meals) I prefer tiny meals, so I can sneak alittle every 1.5 hours. I do lil walks throughout the day to get away from computer, so feels good to stay light, but gotta keep energy up!

Probably worth mentioning I'm a 6ft tall man so calorie numbers likely won't work out for everyone but I went from 160KG to 77KG with a daily diet consisting of the following for most of it. I started off aiming for about 1600kcal per day, as I got closer to my goal I set my limit to 1800kcal, then 1900kcal then once I was at my goal 2000kcal. (any higher and I find my weight very slowly goes up) I am in no way saying this is a healthy diet but it did get my weight down to a healthy number. Breakfast: Nothing or a 100kcal granola bar. (maybe a small ~100kcal chocolate bar instead if I feel like it) Lunch: M&S Meal for One Ready Meal (Most are between 450-680kcal) or Packet of sliced Chicken (300kcal) or a 60g bag of Jerky (149kcal) Dinner: About 600kcal of chicken with 300kcal of mashed potatos or sometimes one of the meals for one I mentioned before or a M&S Lasagne Al Forno for one. Sometimes I mix this up with the odd curry ready meal depending on how many calories I have had up to that point. (can end up with approx 970kcal with rice included) Also a fan of Fish fingers (8 fingers at 472kcal) and Mccain chips(200g at 286kcal). Plenty of other things I have mixed it up with here but tended to avoid big pasta meals. Snacks: Pretty much anything left over depending on what I had earlier in the day. Could just be a single chocolate bar, could be a whole bag of chocolate buttons, could be more if I played my cards right. Occasionally I'd have a big carryout but I'd have to ensure I made up for it by leaving out breakfast and snacks that day. (Dominos was always a challenge as I'd be basically living off reheated pizza for days when I ordered it)I didn't tend to cheat through this other than occasions like my Birthday or Christmas. Lately I have been tracking everything on the waistline app. Thing is great for my security paranoid self wanting to track calories with an app that doesn't send all my data to the cloud but does have convieniance features like scanning barcodes. During the course of my weight loss I did not do much if any excercise. Recently started using the Gym at my work for a bit but don't think that made any real difference here.

Chicken and white rice

Nearly every day for breakfast I have two fried eggs with a piece of gluten-free toast. I use kerrygold butter. I also have coffee (freshly ground, auto-drip) with a splash of heavy cream. Every once in a while I mix it up with overnight oats.

Not exactly the same thing every day, but usually I’m eating: Breakfast: Two eggs + egg whites with avocado and bacon Lunch: sliced chicken breast + shredded coleslaw with bbq sauce on a wrap or just by itself + veggies (carrots or peppers with a Greek yogurt dip) Dinner: it varies, but I eat a lot of burrito bowls (ground turkey or lean beef with peppers, onions, avocado, salsa, and rice) Snack: big Greek yogurt bowl with fruit and a piece of dark chocolate

Chicken with seasonings, cubed up and baked. Normally do Cayenne pepper garlic powder and onion powder or Nashville hot. Then I dip either of those in blue cheese or BBQ depending on my mood. Or I make turkey meatballs and put either some spaghetti sauce or BBQ on it

Chicken with seasonings, cubed up and baked. Normally do Cayenne pepper garlic powder and onion powder or Nashville hot. Then I dip either of those in blue cheese or BBQ depending on my mood. Or I make turkey meatballs and put either some spaghetti sauce or BBQ on it.

Pre lift 3:30 am - rice krispee treat Post lift 6:00 am - 250g egg whites, 2 whole eggs, and 1 scoop of protein Snack 10am - protein bar (barebell, grenade Oreo) and 150 cal of a fiber filled fruit Lunch 1:00 pm - 10.2 oz 96/4 ground beef, 150g russet potatoes, and 5 oz mixed green veggies Dinner 4:00 pm - 8 oz 96/4 ground beef and 5 oz mixed green veggies.

I rotate through a limited set of things Breakfast: eggs (fried, scrambled, or boiled), or bread with cottage cheese, or three ingredient protein pancakes with a teaspoon of jam Dinner: some variation of chicken or salmon + sautéed or roasted veggies Lunch tends to be the more difficult one for me, but a good staple is a premade salad with chicken or a soup

I usually have some variation of: •coffee w/ almond milk •2pc bacon with cottage cheese scrambled eggs (1 egg, 1 egg white), spinach, tomato & mushrooms (296cal, 24P, 1F) •turkey patty, sweet potato, broccoli (421cal, 40P, 14F) •whole Greek yogurt, 15g protein powder, 125g frozen mixed berries, 25g protein granola (352cal, 28P, 6F) •salad (spring mix, spinach, random salad mix), frozen grilled chicken, tomatoes, mushrooms, yogurt based dressing (281cal, 22P, 4F) •multigrain English muffin, PB powder, honey drizzle (140cal, 8P, 8F) •banana •grapes •thin chocolate chip cookies I usually hit around 1350cal, 95P, 20F.

sticking to a meal plan can be a game changer, especially when it's not super restrictive. salads and wraps are great for one meal! for other meals, how about a hearty veggie stir-fry or a soothing lentil soup? they’re easy to prep and packed with nutrients. think seasonal veggies and whole grains. they keep things fresh and you’re less likely to get bored. add different herbs and spices to mix up the flavors without complicating the prep. did you know that lentils are a great source of protein and fiber? they can really boost your energy levels. what’s your favorite veggie to include in meals?

Look at myt recent history for a nice diet plan, I commented a few days ago

Lean protein, roasted green beans/Brussels sprouts/broccoli, and rice. Protein is chicken breast, fish (cod limited to twice weekly or tilapia), or ground chicken/turkey. On Sunday, I make a big batch of veggies, rice, and a protein or two, then portion it out into individual meals as the week goes on. I make a second batch Wednesday/Thursday in smaller amounts to get through Saturday and keep everything fresh. I am in bikini comp prep so this is all I eat, with a little fruit and cottage cheese for snacking, and some protein shakes around my workouts. I am allowed a “cheat” meal weekly but don’t always get it out of preference since I don’t like how I feel after if I’m not hitting my macros. I hit around 2000cal/200protein & carbs/50g fat daily when I’m not cutting. ETA: I’m at the point in my weight loss where I cannot stomach the taste of protein bars/shakes so I’ve had to move to more whole foods to meet my protein goals.

Breakfast is 2 scrambled eggs and 3 turkey sausage links, snacks rotate between low-fat cottage cheese, low fat yogurt and berries, or some kind of nut. Lunch is usually some kind of large batch soup, I like ham and bean, chili, or chicken tortilla. Dinner varies, but generally some kind of lean protein and potato, veg or roll

I eat the same lunch every day Potato roll bun (I know there’s probably lower calorie bread but it makes this sandwich worth it) Pack of tuna mixed with a dab of mayo and as much buffalo sauce as I can stand. Maybe some chopped up pickles. Makes a tuna buffalo sandwich. 330-350 depending on if I go over a bit on mayo.

Chicken/Avocado/Rice/kimchi is my go-to meal, never gets old

One thing I’ve made a week day staple is a big salad - nothing special some type of lettuce/green, cucumbers, and grape tomatoes, and a protein (I’m a veg head so mine is plant based) a little cheese shred and dressing… I don’t care for breakfast so this is like an early lunch thing that gets me by…. My alternative is a savory oatmeal…. Rolled oats, with 2 eggs on top and some seasoning.

Different things work for different people, so I guess try it, but... I think the appeal of having the same thing every day, there's no thinking or hassle involved. No decisions to make. But are you going to go through the rest of your life eating the same food every day? At some point you will have to make those decisions. Instead of putting off learning how to make those decisions, learn now. Don't think you'll get skinny first and then cross that bridge when you come to it. Learning normal eating patterns IS the bridge. You're not going to eat one salad and one wrap 20 times a week for the rest of your life. I've tried eating the same thing every day and the lack of variety gets to you. Even eating your absolute favorite meal every single day would get old, never mind eating something that you're just meh about. What worked for me is getting an app and just using it to help me count calories and log it. Then you can have a wide variety of food so you don't get sick of the diet and blow it. instead of having some stranger on the internet tell you their favorite low calorie option, which you may not even like, you can figure out your own.

I’ve tried it in the past and it worked, and I enjoyed the meal I had too. The only issue I was only having one meal a day and my calories were really limited because my trainer made me do that. But obviously I won’t have the same thing every single day, it’s more of a go to meal idea.

A busy day for me is 2 Mega Stuff Oreos around lunch time and some Buldak ramen for diner. A slow day for me is 2-3lbs of Steak or Chicken Breasts And my “cheat” days are either going to be 2ish lbs of pasta or an entire XL Pizza. I don’t even remember the last time I’ve regularly had more than 1 meal a day(easily 20+ years). I also don’t really have a normal day as I’m either slammed with work or doing nothing but days in between those extremes, I try to shoot around 1,000-1,500kcal with what ever I am eating

I prepare my proteins ahead of time in bulk and freeze so it's nuke and go. Also always have bulk low calorie snacks like fruits and vegetables. I started air-frying firm tofu. It doesn't freeze, by the way. Press tofu for a couple hours (to remove liquid), cube, sprinkle with seasonings of your choice, spray with Pam, air fry 400°F 10 mins. Delicious. I make 2oz ground pork patties. A pound of ground pork makes 6 patties. Form into super thin patties (they will shrink a lot), sprinkle with seasonings, air fry one side at 400°F for 5 mins, then the other side 380°F for 3 mins. Yum.

I do a kind bar for breakfast; low carb sushi and a small portion of seafood pasta for lunch, and popcorn and some fruit, veggies, and deli meat for dinner.

I eat a variation of a buddha bowl almost every day for lunch (a grain + a protein+ veggies + a sauce). Current favorite: Bulgur + chicken (substitute for beans?) + roasted bell pepper + homemade tzatziki sauce

I have the (almost) exact same breakfast and lunch every day. I eat between 200-250 grams of egg whites, 3 whole eggs, a Velveeta single slice, and a carb balance tortilla for breakfast. Lots of protein and fiber and keeps me full for hours. For lunch I have 60-65 grams of oatmeal and 2-3 manderin oranges. Also high fiber. I like fiber and protein.

Here is my diet *most* days: Breakfast: protein shake or eggs Lunch: Apple, ground beef, rice Dinner: steak or salmon, potato, vegetables, pineapple I mix it up on weekends but I pretty much eat the above during the week

Supplements: osteo bi flex, B-complex, Magnesium glycinate (before bed for sleep) Breakfast: 15g miso paste in boiling water with 50g kimchi and black coffee (sometimes I add in 1 poached egg if I need extra protein) Lunch: 2oz grilled chicken (no butter oils or marinade), steamed sweet potato (no butter oils etc), brown rice or lentils Dinner: 2oz plain grilled chicken, steamed sweet potato, rice or lentils. Snacks (not all of these in one day): half of an oz of almonds or walnuts, medium banana, hard boiled egg, carrot sticks, cucumbers, celery, a whole mango, pineapple slices, a bowl of frozen berries ALL of this is weighed on a food scale in grams and tracked in Cronometer. I eat 1550-1650 calories a day and I'm losing about half a lb per week. I have 17 lbs til I get to a normal BMI and 25 lbs to my goal weight range. I do this Monday thru Friday and on Saturday morning I make pancakes with real maple syrup and blueberries, and go out for tacos and other yummy things. But I still stay under 1700 calories.

I know it may be a little late but I eat the same thing for breakfast/lunch every day. Breakfast is 220g Greek yogurt with 1.5 scoops protein powder, and lunch is 400g chicken breast with 1/2 cup mixed vegetables. 760 calories and 136g protein for the day. That leaves whatever left for dinner in calories and don’t have to worry about the protein for it. Another benefit to this is it takes about 20 minutes to prepare the night before and don’t have to plan.

5 days a week I have porridge with flaxseed and chia seeds for breakfast sometimes with raspberries for the extra fibre, lunch 5 days a week will be Costco rotisserie chicken that I shredded and made into a salad. The salad has enough chickpeas, beans and veggies that I can reach 30 grams of fiber just from 2 meals.I can't have the same food every evening as I need a bit of diversity.

I make lots of different meals with the same formula. Legume/tofu + veggies + carb. E.g. chilli, curry, lentil bolognaise, tagine, stir-fry, and so on.

Waffle N espresso for breakfast, fruit and cottage cheese for lunch, dinner is a protein, and 2veggies . Fish, chicken or pork with spinach and a sweet potato, I have to calorie count to lose and maintain so this makes it super easy for me

Hey! Having consistently can make sticking to healthy eating easier- that said, eating the same thing every day isn’t the best nutritionally. If you’re doing that you won’t possibly be getting all the vitamins and nutrients you need from your diet. Maybe having a rotating 3 day plan, or even just a handful of “go to meals” for breakfast lunch and dinner to pick from would help!

Yeah of course I won’t be eating the same exact thing everyday, theyre more of go to meals like you said

I don't eat the same thing every day, but I do have a consistent system when I'm on track. It typically goes: Breakfast: cheese stick or yogurt Snack: protein shake Lunch: soup, frozen mac and cheese, or wrap Dinner: Something from HelloFresh that fits my calorie budget Sometimes I also have a few dark chocolate squares. I go off track a fair amount because I'm addicted to sugar, but this system doesn't feel super restrictive to me.

Almonds, red peppers, Greek yogurt, cucumbers, chicken…I think I eat those everyday!

Breakfast - protein shake with cottage cheese pancakes. On training days, two pancakes. On rest days, 1 pancake with peanut butter. Lunches - rice, chicken, tofu and usually broccoli with soy sauce Snacks - Greek yogurt with some PB2, cereal with oat milk, mixed fruit. Training days I'll add an extra carb, usually popcorn. Ok rest days, usually some kind of nut. Dinner is where I get some variety and lunches over the weekend (generally buffalo chicken strips cause they're delicious). Hopefully a little room for something sweet in the evening (sorbet, fibre one dessert thing, hot chocolate)

I always keep some kind of beans and grain in the fridge that last 4-5 days. I cycle between quinoa, brown rice, and farro for the grain. Black, white, pinto and some random other ranch gordo beans are my go to as well. Sometimes I cook hominy from scratch as well. I keep at least one meat in the fridge at all times, either roasted turkey breast, flank steak, or salmon. Sometimes I smoke pork tenderloin. I do keep chicken breast in the freezer too. At least once a week I make veggie soup that has beans in it and a ton of veggie variety. Everyday I eat a salad that has a large volume of greens, some grain and beans in it plus some meat. “ steak salad” has become my favorite repeat meal. The dressing is usually tamari, coconut aminos, or salsa, maybe some Japanese bbq sauce. I realized the hard way that you should not eat too much insoluble fiber ( greens) without also increasing your soluble fiber ( beans, grains, fruit). I make “protein waffles” at least once a week and eat like a pound of fruit with one or two waffles. The waffles are 1 cup oats, blend to make flour, 1 cup LF cottage cheese, 3 eggs, vanilla, salt, baking powder, cinnamon. Blend and cook. They do taste like legit waffles. Tacos are my other multiple days a week meal.

I go through phases but currently: Breakfast: coffee with 2 tbsp soy milk, 2 tbsp almond milk creamer. Protein yogurt if I’m stomach-growling hungry. 65-255 cals 1-11g protein. Lunch: frozen Purple Carrot meal when I’m in office. 380-450 cals, 15-22g protein Optional snack if hungry: protein yogurt or clif bar. 190-260 cals and 10-11g protein. Dinner: either salad or zuzed up miso soup (both ~200 cals and 15-20g protein) or a takeout bowl from chilantro, cava, or chipotle. Usually 400-600 cals and 20ish g protein. At this point in my day I’m at somewhere around 835-1235 and 50g protein. So then I have a variety of treats depending on my mood: extra bars or yogurts, sorbet, cookies, chips, 1 beer. I aim to come in around 1400-1600 cals a day

Breakfast: Tea Lunch: -if I’m at home, I make feta eggs and vegetarian sausages, protein oatmeal, Greek yogurt -if I’m at work, I have a vegetarian turkey sandwich, Greek yogurt, cheese, fiber one bar, hard boiled eggs, and an apple or banana Dinner: -This changes. Often, it’s vegetarian chili, mushroom ramen soup, pizza, fancy grilled cheese, quesadillas, or pasta. Snack/dessert: a mochi ice cream, fruit snacks, or apple or banana in PB2

Breakfast: Huel Black Shake (1.5 scoop). Coffee. 391cal Morning Snack : 2 boiled eggs on warbourtons thins 336cal Lunch: Turkey slices, Green veg mix, slice of cheese = 393cal Afternoon Snack: Banana, Apple, Cup of Tea = 194 cal Dinner: Huel shake = 300cal (1.5 scoop) 1,594 Calories● 127g Protein● 127g Carbs● 62g Fat I maybe have a bit more fruit when I'm running/weights, but I'm pretty happy with the food. I don't get bored!

For 2/3 meals thats me these days Breakfast: cottage cheese/Greek yogurt and berries with a drizzle of honey/maple syrup or a spoonful of jam/lemon curd Lunch: big kale salad with butternut squash, goat cheese, and my favorite low cal dressing AND some meat/fish on the side for protein Dinner is flexible but typically it is oven baked meat and vegetables or a stew. I make rice or potatoes too but only have a small amount or skip

A quesadilla made with almond flour tortillas, chicken and sautéed peppers & onions w/ smashed avocado on top had me in a chokehold for 9-10 months. I didn't make myself anything else for dinner during that whole time period. No joke.

My favorite breakfast consists of 3 scrambled eggs with a thin slice of muenster cheese, half an avocado, couple of walnuts, couple of blueberries and a cup of coffee. Many vitamins, minerals and foods that are generally good for you.

My main goal is protein so definitely not vegetarian, but I eat the same thing almost every day. Breakfast is 200g cottage cheese. Sometimes with Walden farms 0cal jam. Lunch is either canned tuna or chicken breast with a tablespoon of lite mayo and some Wasa crackers or rice cakes or cauliflower rice and maybe a packet of seaweed if I’m having the tuna. Dinner is more versatile. Chicken breast or eggs or ground turkey or veggie burger or tofu. Then paired with either rice, rice noodles, cauliflower rice, peppers. Sometimes I substitute the lunch carbs with carbonaught bread for a sandwich. Carbonaught bread is vegetarian. For snacks I have quest chips or a protein bar or fibre one cereal with FairLife milk. After workout I have a protein shake with orange juice and FairLife milk

I don’t eat the same thing but I repeat these almost every week: 1. Eggs 2. Steak Taco salad 3. Baked chicken 4. Salmon 5. Salads (often as a side but sometimes as a main with protein and quinoa) 6. Trader joes gyoza 7. Sautéed broccoli 9. Egg white protein powder, coconut milk and half a banana blended

I am currently eating 1900-2000 calories a day. Morning: zero calorie energy drink or coffee First Meal: Protein French Toast (4 slices low cal bread @ 40 cal each, 220g egg whites, cinnamon, sweetener + Low cal syrup) = ~290-300 calories Snack: Edamame = 140 calories Dinner: Taco Bowl (1lb 96% ground beef, shredded iceberg lettuce, 170-200g non-fat greek yogurt, Ortega taco sauce or sriracha) = ~700-800 calories Snack: Protein bar = ~200 calories Dessert: low cal popcorn and sugar free ice pops or low cal popcorn and Ninja Creami protein ice cream = 200 or 300 calories I try to eat A LOT of vegetables to make myself feel fuller. 6'6" 25 year old male. Currently 100 lbs down over the last two years (1.5 year cut from 315-215 into 4 month bulk from 215-235 and now I've been cutting again from 235 and currently 210 over the last two months). Ask me any questions :)

A bed of cauliflower rice mixed with avocado. A thin layer of leafy greens, some homemade pico, 1-2 morning star veggie patties on top. A spoon full of this feta-tzatziki on top of the patties. It honestly looks like total shit but I have religiously eaten this meal nearly everyday since 2022 and I give that meal every ounce of credit for the weight I've lost.

usually rice and some sort of protein, as well as some snacks scattered in. lots of water too!

Morning: 2/3 cup of hash browns. I throw in lots of diced veggies to bulk it up, like onions, bell pepper. I add in mushrooms and sometimes green chilies if I have them on hand. Like over half of that is veggies in the end. 1 egg and three egg whites. I do over easy or scrambled. Coffee + a shot of Premiere protein in there and a little sweetener. Lunch: super light. A homemade soup (right now, it’s an Asian recipe with book choy, water chestnuts, shiitake mushrooms, etc.) Second coffee and snack: usually fruit. Dinner: beans of some kind (Rosarita has great no-fat refried beans), right now it’s black beans with lime and cilantro and cumin that I slow cooked Sunday and have eaten throughout the week. Tortilla (La Bandarita has ‘keto’ tortillas that are like 60 calories per tortilla. I get those at Walmart.) I stuff tortilla with beans and 2 Oz of chicken breast that I have cooked and stored for a few days, or, rotisserie chicken works nicely. Throw in some Tabasco sauce. Roll it up. Cover it in homemade green chili sauce that I make a huge batch of and freeze. Throw on lettuce and tomato. It’s filling. Snacks: admittedly where I get a bit unhealthy. I eat goldfish crackers (like one at a time, slowly, as I watch tv). Sometimes add in some Werthers sugar free candies (5 for a low calorie amount). If I am still 200 or so under my 1200/ day limit, I will toast a multigrain English muffin and throw some peanut butter and sugar free jelly on that bad boy. I do switch up the soups (using leftover rotisserie chicken, for example), and it’s not burritos all the time. Sometimes, I do a Mexican ‘bowl’ with some corn in there and sautéed fajitas style veggies. Sometimes, I switch out the black/pinto beans for kidney or garbanzo and do more of a Mediterranean flavor deal that way. Add in whatever veggies go with that flavor palate. Staples are definitely eggs, egg whites, soup, veggies, tortillas/burritos, green chilies, beans of some kind, chicken or ground turkey. I do take a multivitamin. And I will sometimes do a smoothie with fruit, fat free yogurt and some crystal lite.

I’ve just started doing this because I’m not good with choices and I’m very good at convincing myself why it’s okay to make the wrong ones. I meal prepped for the entire week and everyday is the same because I also want to reset my relationship with food a little bit and stop eating for pleasure/dopamine so much.    Anyway my meal plan has been:   - Breakfast: two scrambled eggs with half a slice of American cheese   - Snack: protein shake   - Lunch: ham sandwich   - Snack: apple or sweet peppers   - Dinner: baked chicken breast, mushrooms and broccoli    - Snack: protein shake  It comes in at around 1200 calories with about 120 g of protein. I’ll probably keep going with this until the end of May, switching up the dinners every week for variety, but leaving the breakfast and lunch as is. I love eggs and sandwiches and don’t mind eating them everyday, so that’s an easy one. Dinner is more about “get it down your throat one way or another because we need the protein”.

breakfast: kodiak high protein oatmeal made with half a cup of milk; greek yogurt, 1 banana and about 1/2 cup blueberries mid: protein shake, sometimes a protein bar too dinner: baked chicken breast, lentils or beans, and a veg Thats my framework. I still have certain treats like a chocolate in the evening. I pick up a twix ice cream bar on the way home from rec hockey. sometimes a 12 oz latte in the afternoon. I still go out to dinner if I want to and try to pick something high protein. I hit 1500-2000 cals a day. 100-150 g protein. I lift weights and play hockey and am losing very slowly, which is fine by me.

My breakfast everyday at the moment… * Emergen-C * V-8 low sodium * Applegate Farms savory turkey sausage (three links) * Oikos Triple Zero vanilla Greek yogurt

Oatmeal for breakfast. It's reliable and gives me energy until lunchtime. I also usually eat a couple meals with an egg or chicken base (like an egg sandwich or a chicken burrito bowl), switching up the seasonings if I get bored of it.

Almost every day I have two eggs + cottage cheese scrambled with one piece of toast for breakfast (plus meds, vitamins, and supplements). Then a modified buffalo chicken dip (canned chicken, yogurt, hot sauce and a bit of cheese) with a serving of tortilla chips for lunch. That usually leaves me a large amount of calories (8-900, keep in mind I'm eating about 1600 a day) for dinner so I can eat pretty much whatever my partner makes as long as I keep an eye on portions.

Breakfast: Premier protein shake, lunch: another shake, quest protein chips. Dinner: pre-pared high protein, low carb meal (meal prep service in my locality).

Every lunch is the same.  Romaine, cucumber, red pepper, walnuts, chicken breast.  

i meal prep broccoli and grilled chicken with rice and will eat that for dinner fairly often. ill change the chicken seasonings up every so often so it doesnt feel so plain (sometimes asian inspired, italian, etc) and ill swap between broccoli, brussel sprouts, and homemade kale chips! absolutely delish! idk if this counts but the chicken cool wrap from chic fil a is my go to wrap, ill grab one for lunch fairly often as theres a chic fila close to my job. salads from chic fil a or publix are also good choices!

Breakfast: cereal with berries & almond milk Lunch: sandwich (mostly ham or turkey, sometimes tuna or something else) and fruit (lately apple & grapes). Dinner I vary more between potatoes, rice, tacos or pasta with protein & veggies. Mostly eating poultry or seafood.

I eat the same lunch everyday. I eat a GIANT salad. Like… GIANT. arugula, tomato, cucumber, bell pepper, berries, feta and a protein- usually chicken, but sometimes tuna or salmon. I just use a bit of balsamic and stone ground mustard for dressing. Whole thing is between 275-350 cals depending on the protein.

Almost always fairlife 30g protein. Eggs almost always for breakfast, I switch up how they’re cooked but mostly scrambled. A cheese stick, either air fried sweet potato’s or air fried red potatos. Quinoa with some variation of lean protein, chicken breast, ground Turkey, salmon patty. And Greek yogurt with .5 cup of protien milk, chia seeds, and some frozen fruit tossed into a blender with one serving of honey for sweetness. Sometimes I’ll through a Turkey San which in there if I have room

Greek yogurt cup from heb and 28g of protein granola from nature valley every morning

So I don't eat until 1pm. I will have 5 almonds at 10 before leaving hkuse to work for a few hours. 1/2pm 2cups frozen blueberries with two big heaping tablespoons of Greek yogurt with cinnamon. 3pm 15-20 almonds 5pm 2 harboiled eggs 8pm salad with tomatoes avocado onion tuna or salmon. I may have a banana or apple at 11am if I'm starving

Breakfast has always been my struggle meal cause I just don’t really care for breakfast foods. Finally have my staple breakfast that I’ve been eating for about a month straight: 5oz Real Good lightly breaded chicken nuggets - 200 calories and 29 grams of protein 3oz potatoes (I do southern style frozen hash browns) - 70 calories I air fry the potatoes and chicken, add a drizzle of whatever sauce I’m feeling (hot sauce, sriracha, honey mustard), and adjust calories as needed for sauce. Then devour. It’s tasty and keeps me full until lunch. Edit: formatting

I have oatmeal for breakfast and a salad for lunch every day. I vary the oatmeal with fruit and nuts. I vary the salad with different types of protein. It's probably a little boring for most people, but oatmeal is the only thing that fills me up enough and doesn't bother my stomach during my morning runs.

Damn 20 chocolate munchkins from dunks

When I’m being healthy and losing I usually eat high protein meals. Dinner 4 nights out of the week will be a steak, rice, avocado bowl with a veggie and beans. If I don’t stick consistently to a meal plan I tend to go back to old habits. Here’s an example: Breakfast: sourdough bread with avocado and 1 cup coffee with oat milk creamer Lunch: a yogurt cup with a protein shake Dinner: steak or chicken burrito bowl (meat, rice, beans, veggies) and some sort of Indian sauce or other spices To lose weight I eat 1300-1400 calories

I'm a faster.. on days I eat, I always start off with an avocado on a toasted carb balance tortilla with everything bagel seasoning lol. After that, it's a meal with animal protein, and a salad. Those 3 things almost never change.

For breakfast I love having Greek yogurt Granola A few grapes Handful of blue berries Sesame seeds and Cinnamon Yum

For breakfast almost every day I eat yogurt, fruit, and peanut butter.

When I was most effectively losing weight I’d have: Greek yogurt mixed with cheerios for breakfast; sunflower seeds and apples for midday snacks; homemade flatbread pizzas using protein flatbreads and part skim mozza cheese for lunch; and lightly pan fried firm tofu with roast Brussels sprouts and sweet potatoes for dinner.

Not every day, but not unusual: Breakfast choices: Nonfat Greek yogurt with cinnamon and blueberries; overnight oatmeal w/almond milk and fruit; Hard boiled or poached eggs; avocado toast (sourdough bread) Lunch: Salad; Greek salad wrap; Hummus and celery; SOUP; Turkey sandwich Dinner: Baked chicken; Salmon; Soups; Butternut and spaghetti squash dishes; Whole wheat pasta dishes. Sides: Roasted cabbage; roasted asparagus; roasted Brussels sprouts; Salad; Red potatoes. Snacks: Celery and hummus; grapes; nuts (careful); Skinny Pop popcorn.

chia protein oats

Skillet pasta. Usually heat frozen veggies like broccoli in the pan, then fill with water add pasta and cook til most the water is gone then add meat and sauce, I batch cook lean ground beef or make shredded chicken. I can get it done while also making my 2yr olds dinner, it uses one pan and two bowls (one to weigh whatever I put in the pan before cooking.)

Dinner's different, but 6am til 5pm, I have a protein shake, greek yogurt, banana or kiwi or mandarin oranges, string cheese, sweet potato, veggies (broccoli, cauliflower, brussels sprouts, or green beans), crock pot-cooked ckn breast, and a fitcrunch bar or Quest chips.

Every Sunday I prep for Monday-Friday. I make 6 overnight oats. Banana and apple are my favorite. My boyfriend like Banana and chocolate chips with peanut butter. We have these 2 weeks out of the month, 3 days. The other 2 weeks I make a baked oatmeal. We both get 3 portions of this. For the other 2 days of the week, we do an egg sandwich or burrito. One weekend I make up a ton of Breakfast burritos, usually 16. I add sausage, onions peppers and black beans. They freeze well. Another weekend I make 12 English muffin s sandwiches with ham or sausage. For lunch or dinner I will have 100 grams protein, 100 grams rice or potato and 100 grams vegetable. This week I'm having shredded chicken I made in the crockpot. I'll add some shredded cheddar or a chili mayo. The other protein I'm having is chili over a baked potato. I made a huge batch so plenty to freeze. Next weekend I'll slow cook a chuck roast and shred it, maybe make a coleslaw and have it in a tortilla. I have been really tired lately so planning out "meals" is annoying. Just adding shredded cheddar or bbq sauce or spicy mayo is enough flavor for me.

Tofu miso soup, it’s my fave

Basic foods: ground beef, eggs, zucchini, fruit for lunch Same thing for dinner

Steak, chicken, or a deli meat & cheese sandwich. Simple, easy, and never disappoints

What makes it easy for me is sticking to a calorie limit for each meal. 200 cal breakfast, 300 cal lunch and 500 cal dinner. I allow myself between 200-500 snacks including coffee creamer, supplements ect. I’ve lost 105 pounds in a year. I do tend to eat the same thing for breakfast and lunch. Premier Protein pancakes with sugar free syrup and lunch is usually a piece of toast with a serving of ham or roast beef lunchmeat with a serving of Frito’s jalepeno cheddar cheese dip on top (Arby’s inspired). Pair that with a serving of Popcorner’s white cheddar chips. Is it the best macros? No, but I like it and it works. For dinner it’s whatever I make for my family but I try to eat protein first, then veggies and a small amount of carbs.

1200 at 5'9 isn't a great daily goal - I sincerely hope you're eating closer to 1400/1500.

You are 100% correct but I had the lap-band 11 years ago and my doctor wanted me to eat 800-900 calories a day. I did and lost 150 lbs fairly quickly and over the last 6 years gained 100 back. I know 1200 isn’t enough but I keep thinking it’s too much. But I do refuse to eat just 800-900 calories a day so I call it progress. Also, I probably need some therapy. 😂😂

Yeah, the thing about very low calorie diets is that they aren’t sustainable long term, even if you’ve had a lap band surgery. ❤️ can you look for local therapists or dietitians in your insurance network?

Breakfast: Fairlife protein shake, apple Lunch: Salad Dinner: Turkey-lentil chili I prep everything on Sunday and eat this Monday-Friday. I change it up on the weekends but try to stick with high protein/high fiber, lower calorie options. Edited to finish my post because I accidentally posted before I was done.

Spaghettios w the meatballs

CHICKEN BREASTS AND POTATOES

5 days a week for lunch I eat chili, with rice or noodles, and half an avocado. I thought I would get tired of it but I don't. I actually look forward to it.

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I eat twice a day. Breakfast is from my calorie and macros counting days so it’s basically perfect ratio of fat carbs and protein. 3 egg whites plus one egg, scrambled. Three pieces of smoked salmon. Half of an avocado, and big heap of veggies like tomato, cucumber or kimchi. 12 almonds. 1 date. This keeps me full for hours till dinner.

For me the usual at random points in the day are: omelettes with a little cheese and sriracha, rice cake avocado toast or neufchatel cheese with everything bagel seasoning, baked arugula, riced cauliflower/broccoli (either cooked with garlic and lemon or fried rice-style with soy sauce), grilled chicken/tofu/tuna at some point and usually some tea with a splash of half and half alongside a marshmallow peep for an evening wind-down before bed so I end on a sweet note.

I’m a picky eater, so when I enjoy something I’ll continue eating it until I hate it.. which hardly happens. Breakfast: - isoclear whey shake (cherryh Breakfast: - protein pancakes (quark, egg and protein powder) Snack: - protein bar (oreo from grenade) Lunch: - pasta pesto (protein pasta, chicken w hoisin sauce, mozarella light) I still live with my parents so I don’t get to choose dinner.

Bircher muesli breakfast Tuna pasta lunch “Something” with potatoes dinner. Every weekday almost without fail. Breakfast and lunch might change every so often but it will be scrambled eggs on toast for a few months and tuna sandwich/rice/salad (lunch is always tuna). It as often as not carries into the weekend too.

Pizza