For instance, oatmeal doesn't need to be sweet. Savor it with savory additions: lean ground meat, spices, veggies, eggs, soy sauce: treat it like rice! I start out many of my days with savory foods because I'm less likely to eat for pleasure if the food isn't sweet.
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I typically throw all of my lunch's components into a single dish and take it to work with me. I also typically eat my lunch in less than 5 minutes. I've discovered that the more dishes I bring with me, the slower I eat. So, the next time I want to toss that piece of chicken and the leftover corn and rice together, I'll just pull out three smaller containers and take them separately.
It may take a bit longer to heat up these pieces at the workplace microwave, but you can always nibble on one element while the others are heating up. Of course, if there's a line for the microwave, you may need to get creative!
I work night shift, so I track my breakfast (which I eat shortly after midnight) lunch (about 5 am), afternoon coffee and snack (9 am right before bed) between midnight and 3 am. So that way I know how many calories I have left for dinner. For those on a normal schedule, just track the night before!
I have noticed that I typically eat a smaller range of foods for breakfast and lunch than for supper since supper is the "family meal" at our house. 4
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