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Food variety! help!

fitnessgirl20

By fitnessgirl20
in Diet & nutrition

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fitnessgirl20 Junior member

fitnessgirl20

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Hey people, I was just wanting to ask if anybody has any suggestions on how to change things up a bit in the kitchen..

Are ricies/rice bubbles ok to have? (as part of breakfast- with eggs or something, not at same time though haha)

And I'm feeling that I'm starting to get a bit tired of having chicken and veges..Tuna and veges.. steamed fish and veges. Any suggestions on how to change things up a bit whilst still getting a healthy meal in? thanks so much! :)

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teamfatboy Veteran member

teamfatboy

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My 2c worth:

a. rolled oats for breakfast - soak them in a protein shake n 200ml of water, or flavour with weight watchers jelly crystals n water. Ricies are lower in protein, higher in carbs, and one hundred times the sodium (!) You could have ricies if you could balance the protein and carbs, but the sodium (water retention?) - yikes!

b. Beef for extra protein? Or herbs-n-spices.

c. summer's coming - here come.. salads! But seriously, go nuts in the produce department, try different leafy greens, or even things like beetroot and veggies away from carrots/ lettuce etc

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Chillicat Senior member

Chillicat

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Variety is a hard one. I find it hard to have variety, but I do make sure that I have something slightly different each night for dinner, so that the oats for brekkie, tuna and salmon and things I tend to have over and over are my fuel food, and dinner is kind of a mini treat each night.

I guess it depends though, on what your goals are. If you're cutting for competition, I suppose you just have to suck it up, and remember that it's probably only 12 weeks, and then you can eat something more exciting after that. 12 weeks is a pretty short time really - the majority 3/4 of the year you can eat what you want, which to my mind would make the 12 weeks or so bearable.

But if you're not cutting for competition, and are just trying to 'eat clean' as a general eating plan, I don't see any reason why you can't have a decent flavoursome dinner with something other than grilled chicken and boiled veges. I'm dieting for vanity at the moment and am keeping a food journal, keeping to a set number of calories per day, and fit a nice evening meal into that plan. Because I'm only dieting for myself, there's no obsession with dieting in 12 weeks, and instead I'm giving myself double the time to do it slowly and less drastically and so far I'm seeing weight loss each week as well as fat loss, and don't feel as though I'm depriving myself.

My typical day's eating is:

1. Homemade oaty bar (oats, PB, protein powder and wee bit of water to bind)

2. Salmon muffins (salmon and egg whites)

3. Tuna and tortilla and if I've been to the gym a protein shake as well

4. Tuna

5. Dinner

6. Sludge before bed

For dinner I have whatever my husband is having but minus the rice/pasta/potatoes and on a bed of spinach instead. Last night we had delicious Moroccan meatballs, the night before, chicken with coriander pesto...tonight we're having quesadillas. There's a level of guesstimating on the nutritional make up of dinners, but as long as I'm still losing weight and fat when I need to or gaining when I need to, I figure guesstimating is good enough, as the rest of the day's calories are fairly easy to work out!

But I definitely find it easier to just autopilot the day's meals and not think too much about them - and a yummy dinner each night is enough variety for me.

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Maximus Member

Maximus

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I'm not a bodybuilder but do keep a low body fat with strength training and martial arts. One of the meals that always comes up especially on a friday night is Chick pea and Feta salad. Its always a favourite with my wife.

Its not that bad for you, although I have a protein shake with mine and don't have the feta, but it is tasty, cheap and takes no time to make.

Red onion sauted in a spray of olive oil and add garlic and ginger, add a red bell pepper until cooked, add rinsed chick peas and corriander and stir together and warm, add lemon zest and the juice of two lemons. Just before taking it off the heat add crumbed feta (my wife eats loads of this stuff) and serve straight away. The feta will gently melt into the mixture.

Whilst this is cooking cut up pittas into large strips and coat with olive oil and paprika and bake in the oven.

When the chick peas are cooked, removed the cut up pitta strips and use them as "spoons" in the chick peas.

This takes 7 minutes to make from start to finish and tastes great.

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fitnessgirl20 Junior member

fitnessgirl20

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Oh thanks Chillicat! So much info :clap: yeah I'm not competing or anything, just needing to lose some weight. YUM, and may I please ask for the salmon muffin recipe?

And I agree, that chickpea and feta sounds amazing! I love feta! Might have to go get some from the supermarket now :) Thanks maximus!

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Chillicat Senior member

Chillicat

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Oh thanks Chillicat! So much info :clap: yeah I'm not competing or anything, just needing to lose some weight. YUM, and may I please ask for the salmon muffin recipe?

Well, they're not really muffins - I just call them that because I stick them in muffin trays - it makes them sound a lot more exciting than they actually are :lol: .

I just take a large tin of salmon and 16 eggwhites (I use eggwhite powder, so it's 2/3 cup + 2 cups of water) and mix them together - then I just experiment with things to add to it to make it tastier, like spring onions, onion flakes, chilli flakes, garlic, herbs (which I wasn't keen on, but each to their own) - whatever you like. Chuck it in muffin trays (I use silicon moulds, as easier to get out as they are non-stick), then cook in the oven for about half an hours. I get 14 out of it, which are 51 calories each, 7.5g protein and 3g fat. I generally eat them 4 at a time as a meal.

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GymBunni New member

GymBunni

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Hey guys i dunno if uve seen the lil magazine called healthy food guide its got some really good recipes in it and ive jsut found the free website which has got hundreds of amazing recipes which is mint for me koz im a vegetarian and am not amazing in the kitchen errr : / , it also has some really good ideas for healthy treats like muesli slices and bran and nut muffins etc. The best part about it is all recipes have the nutrional info with them just like if u were to buy it out of a packet - helpful if u are counting calories. The websites http://www.healthyfood.co.nz so if u are wanting to mix it up a bit u should deff check it out

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Chillicat Senior member

Chillicat

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Oh my goodness, they sound delish!!! :clap: can't wait to make these this weekend. Oh where can you get the egg white powder from? Is it exactly the same as egg white (is that a stupid question?) does it work out to be a lot cheaper?

I get my eggwhite powder from Eggcell http://www.eggcel.co.nz/buy-egg-whites.html - you can also get liquid if you prefer.

I think it's slightly cheaper than using just egg white - but it's a hell of a lot less wasteful, as I just don't know what to do with 16 yolks at a time! I find the flavour fine, fairly neutral really which is how I find regular eggwhites.

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fitnessgirl20 Junior member

fitnessgirl20

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Eggs and oats are my favourite for brekkie ATM I mix them up together and then make a pancake out of them yum!

How do you get this to work? Every time i try to make a pancake I end up with weird gelatinous goo in the pan :-? which tastes ok but is not very pancake like!

I'm not sure about the eggwhite powder/liquid egg white omelette.. But I mka emine with regular egg whites in a normal pan with oats.. it comes out really clean. Never ever sticks, and I dont use any oil or anything. I'm wondering now what ways there are to flavour it, I added cinnamon once but it tasted a bit weird...

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VampireChick Senior member

VampireChick

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Yep I'm also big on oats, raisins and cinnamon for brekkie. Sometimes I'll add a dollop of yoghurt.

For lunch I'll either have chicken or tuna with 2/3 cups of green veg. I'm obsessed with peas and cabbage at the moment so I've been stir frying a whole heap together with some grated carrot and coriander. Yum! Will usually add some avocado too with a bit of salad.

Dinner is usually the same as lunch, although I'll indulge in salmon or beef too.

Like Runveerun, I LOVE oats and eggwhites but lack the time (I have brekkie at work) so I'll have these on the weekends and add some protein powder for flavour.

Snacks range from protein shakes, fruit, cornthins and PB, cottage cheese.

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Chillicat Senior member

Chillicat

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I've found the answer to wanting to rush out in the morning but still have a good breakfast - homemade oaty bars. I get up at 6am, leave the house at 6.30am and am at work at 7.30am. That's too long for a hypoglycemic to go without food. I used to eat a bowl of oats in the morning, but decided to get the earlier train, which meant either getting up earlier, or finding a breakfast alternative.

My homemade oaty bars have only oats, protein powder, peanut butter and water, and I can eat bites while I'm getting dressed, so for me it's the perfect breakfast. Or I can eat it while walking to the train.

(4 cups oats, soak in boiling water, 8 scoops protein powder, 100g PB, mush together with a little water (as little as possible, just enough to bind it), then press into a tray and stick in the freezer to set. Cut when set, then keep most of them in freezer and a couple of day's worth in the fridge. I get 12 bars out of this that are the perfect size, and just over 300 calories per bar. Highly recommend ON Chocolate Coconut flavour!).

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runveerun Veteran member

runveerun

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Eggs and oats are my favourite for brekkie ATM I mix them up together and then make a pancake out of them yum!

How do you get this to work? Every time i try to make a pancake I end up with weird gelatinous goo in the pan :-? which tastes ok but is not very pancake like!

I blend some oats into a powder with a stick blender then mix in 3-4 whole eggs, sometimes cottage cheese too and slap it into a non-stick fry pan.

Cook on one side for awhile until it's cooked then flip and do other side.

Done!

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Phedder Veteran member

Phedder

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My homemade oaty bars have only oats, protein powder, peanut butter and water, and I can eat bites while I'm getting dressed, so for me it's the perfect breakfast. Or I can eat it while walking to the train.

That's exactly the ingredients for some delicious weight gain cookies haha. Much, much more peanut butter though :grin: Can roll them into balls and then over shaved coconut also, delicious.

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Chillicat Senior member

Chillicat

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With fat it just depends on how much fat you're having in the same day - if you're already high in fat you might need to switch some things around to fit it in.

Most of the fat in salmon is unsaturated, and you've got to have fat in your diet, so there's no reason why you can't fit it in. I'm generally having salmon most days, and not only have I been losing weight over the last month, but my BF has gone down too - so it won't 'make you fat' on its own. Just as a guideline, my fat intake right now is around the 35-40% mark of my daily food intake (with about 40% protein and the other 20% carbs) and is generally between 60-70g per day, if that helps you to work things out (I'm 168cm (5'6") and currently weigh around the 62kg mark, down 2kg from one month ago on this kind of eating).

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