For a snack I get some plain greek yogurt and mix some ranch seasoning (it comes in a pouch) into it until it tastes like ranch dressing. I then use that as a dipping sauce for vegetables. You can also use it as a spread. It's better than just using ranch dressing because greek yogurt is loaded with protein. A little goes a long way, too.
As far as the regular meal, I sometimes make myself a pita with the pre-cooked meat that you can get at the grocery store. Pita, baby spinach, meat, the ranch spread (or hummus), and some fruit and a little bit of kefir for something sweet for dessert.
I think it all depends on how many calories your wellness coach told you to eat. My coach told me stay around 1600 cals a day, which I have a hard time reaching that quite often, so my snacks are more like meals then snacks. Alot of times I will make soups with lots of veggies, or have a sandwich on low carb or whole grain bread. I use Almond milk to make my shakes and always add fruit, so my shakes come to about 200 cals a shake, which isn't much, so my snacks come in around 300/400 cals to make sure I hit me cal allowance. I asked my coach if this was okay, and she said absolutely.
And also, I do not eat processed food, all natural whole foods, so my meals are actually very large because of the veggies mostly. Maybe try making a dish or two over the weekend and freeze it till you are ready. As long as you stay in your calorie range, you should be able to snack on what you like, not just easy grab and go snacks, that is if you have the time to sit and eat :)
I use the tracker on SparkPeople. I try to stay in my calorie range for the day, don't eat flour or sugar, and reach for 40% carbs, 35% protein, and 25% fat.
The crock pot is my saving grace for dinner, and my girls usually take leftovers for their lunches. On weekends we do some batch cooking, also. We use a lot of Chef Meg's recipes; it's nice to have them all in 1 cookbook.
Pounds lost: 10.4
Fitness Minutes: (8,625) Posts: 23 10/2/11 1:50 A
I eat anywhere from a salad with a lot of meat and eggs to Chinese food with no rice. Basically, I try to staynsomewhat low-carb, high protein. I like Jimmy John's unwhiches without mayo, about 200 calories and 30 grams of protein.
I eat all over the map. I try to get in lots of veggies, as much as I can stand. During the work week, I will sometimes go to Wegmans and have a HUGE salad bar. There is almost nothing that I wont' have. If the food is a bit high in calories, I balance whether I really and truly want it or not.... if I really want it, I have a small portion of it, and enjoy with no guilt - I can enjoy 2 bites of cheesecake just as much as a whole slice!
For snacks, my main snacks are the protein deluxe bars or 1/2 cup cottage cheese with a snack pack of fruit (with no sugar, or as little sugar as possible in the package).
I'm a teacher and I live in S. Korea (US Citizen), so I usually do the shakes for breakfast and dinner and I eat lunch at school during the week. We always have Korean food, which, for the most part, is much healthier than a lot of American food. Lunch usually consists of rice (I usually dont eat the rice), kimchi (spicy, fermented cabbage and the National Food of Korea!.Its kinda like spicy sauerkraut), soup of some sort (usually a clear broth with veggies, etc.) meat (fish, prok, beef, or chicken) and other various side dishes. During the weekend, I usually eat out or have something at home for my 'meal' of the day.
I eat rice cakes for a snack, fruits, 100 calorie pack of almonds, I even done a small salad for snack. For reg meals I eat chicken, turkey, pork with veggies, wheat spag with homemade sauce, you want this to be your biggest meal. Drink plenty of water. Sorry not much help. I hope it helps you some. HUGS
Pounds lost: 33.5
Fitness Minutes: (0) Posts: 4 9/18/11 9:37 A
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