I’ve mentioned tracking what you eat with a food journal, so this week I decided to show you what I’ve eaten in my attempt to get back on track after too many pastries and chocolates at Easter. As you can see, I eat at specific times and curb appetite with healthy snacks. Here are sample menus of three healthy eating days for me.
What I eat
to boost weight loss
Day 1
Breakfast: 8 a.m.
One hard-boiled egg with salt and pepper.
One toasted slice of whole-wheat bread.
One cup of coffee with a splash of cream.
Snack: 10 a.m.
One small apple.
Lunch: 1 p.m.
Salad (made with mixed greens, tomatoes, a sprinkle of cheese) topped with three thin slices of cold cuts and 2 tablespoons of balsamic vinaigrette.
Snack: 3 p.m.
A handful of grapes.
Dinner: 6:30 p.m.
One grilled chicken breast.
1 cup of steamed vegetables.
2 cups of salad (mixed greens, tomatoes, green peppers, parsley, green onions, homemade lemon juice and olive oil dressing).
Dessert: 7:30 p.m.
Two squares of 60 per cent dark chocolate.
Day 2
Breakfast: 8 a.m.
One toasted slice of whole-wheat bread topped with all-natural peanut butter.
One latte made with skim milk (no sugar!).
Snack: 10 a.m.
One peach.
Lunch: 1 p.m.
Salad (made with lettuce, tomatoes, cucumber) topped with two hard-boiled eggs and 2 tablespoons of balsamic vinaigrette.
Snack: 3 p.m.
A handful of almonds.
Dinner: 6:30 p.m.
A plate of stir-fry made with vegetables (broccoli, baby corn, water chestnuts, mushrooms, and onions) and chunks of chicken breast.
Day 3
Breakfast: 8 a.m.
One small bowl of Shredded Wheat cereal with skim milk (about 1 cup) and topped with blueberries.
Snack: 10 a.m.
One no-sugar-added, fat-free vanilla yogourt cup.
Lunch: 1 p.m.
Salad (made with mixed greens, tomatoes, sliced black olives) topped with a can of tuna and 2 tablespoons of balsamic vinaigrette.
Snack: 3 p.m.
One small apple.
Dinner: 6:30 p.m.
One skewer of beef souvlaki.
1 cup of steamed vegetables.
2 cups of salad (mixed greens, tomatoes, green peppers, green onions, homemade lemon juice and olive oil dressing).
Dessert: 7:30 p.m.
1 cup of strawberries.
My menus and cravings
As you can see, I tried to stick to protein and vegetables in the evening while keeping my carbohydrate intake for the morning so that I have the rest of the day to burn off the extra energy. On the first day menu, I was really craving chocolate, so I had two small squares of a 60 per cent dark chocolate bar to satisfy my craving. (The dark chocolate option is healthier and contains less sugar than milk chocolate). On the third day menu, I had a bit of a craving for something sweet, but I didn’t want to load up on sugar, so the strawberries did the trick. Generally I don’t look at portions but eat until I am comfortably full. This means I am satisfied, not stuffed.
If you still think you’re hungry after a meal, wait at least 15–20 minutes before going for a second helping. If you do want more food after that time, try loading your plate with just vegetables before you reach for something else. Also, don’t forget to drink water throughout the day to keep you hydrated and help you stay full. What matters most at mealtime is that you leave the table feeling content, not starving, and the satisfaction you’ll get from eating healthy food will be worth it as the pounds start falling off.
Good luck, everyone!
More on weight loss
Ways to stop mindless munching
Buying “skinny” clothes as a motivator for weight loss
Healthy alternatives for all sorts of cravings
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