I've always been a fan of making whatever it is that I feel like at the moment so menu plans don't really work for me. That does mean that I need to have a good pantry of spices and some staples so that whatever whim I might have doesn't get waylaid by needing to make a trip to the store. Of course, broccoli can stand in for asparagus or squash instead of sweet potatoes, but whether I want an Indian curry or Mexican sopa, I have the basic ingredients.
One simplification I've done is that I basically have a variation on the same thing each morning. 100g of meat, 100g of broccoli, 4 mushrooms, 40g of onion, 1/4 red bell pepper, 1 egg, and 30g cheese. That is approximately 400 cal, 40g protein, 15g fat, and 20g carbs. If I leave off the cheese it's 300 cal, 30g protein, 7g fat, and 20g carbs. (The above sample is using 100g turkey breast meat.)
With this meal, I'm usually not hungry for lunch unless I've done a big hike or something and can often get by with a piece of fruit or hunk of cheese in the afternoon. It also leaves it such that, regardless of what I may stuff my self with for dinner (within reason), I won't go over my caloric daily limit. During this challenge while I'm being careful of sugars, alcohol, and dessert, I'm always under.
It also may sound boring, but I vary the spices so if I want it just basic, I'll just sprinkle some thyme and garlic powder, but I can make it Mexican, Thai, Indian, or just generally spicy without needing to worry about changing anything in the tracker. (I have it saved as a grouping.) Since the meat component changes, I add that one to the tracker separately and if I'm using bacon, it's only just a slice or two and sausage is a smaller amount as well.
This morning I had my last planned spicy Indian version (no cheese although paneer would have been good) with fresh turmeric and I sort of hogged on the chili pickle so I seem to be breaking a sweat with no workout. ;) I think that should be the final death knell to my tummy troubles. Yay!
| Pounds lost: 17.0