Breakfast & Lunch on the Go With & Without Bread

So what fat do you cook with then? I am using grapeseed oil now.

I don't cook with any fat/oils. I fry my veggies in water if they need a little. Onions and mushrooms shouldn't need any at all. I started cooking this way more than 5 years ago after watching Forks Over Knives and then researching all of the renowned cardiologists and surgeons, nutritionists in the documentary. The first thing to go was oil and those pesky extra 10 pounds I kept gaining and losing finally came off, and fast. To roast veggies, I use parchment paper and keep the veggies separate from each other on the cookie sheet so they come out crispy. Another benefit is no greasy kitchen fan, stove or oven.

I still consume some oil when I eat out but I shouldn't. New year means me tightening up my diet and not eating crappy vegan food when I'm out.

Here's a site with low fat, healthy recipes.https://www.forksoverknives.com/recipes/#gs.Jmnd4UE
 
I don't cook with any fat/oils. I fry my veggies in water if they need a little. Onions and mushrooms shouldn't need any at all. I started cooking this way more than 5 years ago after watching Forks Over Knives and then researching all of the renowned cardiologists and surgeons, nutritionists in the documentary. The first thing to go was oil and those pesky extra 10 pounds I kept gaining and losing finally came off, and fast. To roast veggies, I use parchment paper and keep the veggies separate from each other on the cookie sheet so they come out crispy. Another benefit is no greasy kitchen fan, stove or oven.

I still consume some oil when I eat out but I shouldn't. New year means me tightening up my diet and not eating crappy vegan food when I'm out.

Here's a site with low fat, healthy recipes.https://www.forksoverknives.com/recipes/#gs.Jmnd4UE

Thanks. So do you eat meat? I assuming no, since you cut out fat?

That is a hard one for me to give up. I am a fish, eggs, and meat eater.

I will check out the site. I have heard of it before but never looked into it.
 
Thanks. So do you eat meat? I assuming no, since you cut out fat?

That is a hard one for me to give up. I am a fish, eggs, and meat eater.

I will check out the site. I have heard of it before but never looked into it.

No, my husband, daughter and I have been entirely plant based eaters for the last 5 plus years. One of my sons recently started eating meat again and the oldest never went plant based. It never occurred to me to not eat meat, dairy or eggs until I watched Forks Over Knives. We decided to try it strictly for 3 weeks to see how we felt and we've never gone back (except my son). Our health, all of us, changed so rapidly and with such extreme that we knew we found our forever way of living.

The key is to make delicious, healthy food and you won't miss the meat, dairy or eggs. There are so many easy replacements for all three as well. The hardest thing for me was giving up cheese. Let's just say we didn't know we were sick until we got healthy. I will swear forever that it took 10 years off my real age within 3 months.
 


I don’t think there is a one size fits all diet out there, I went vegan once, couldn’t stand it. I love food, I’d rather have a bite of something great than a plate of something okay. I’ve also done Atkins, lost weight quickly, but missed my fruits and vegetables. I do best with a balance.
 
I'm doing weight watchers and a breakfast that I find super filling is oatmeal. I got an instant pot for Christmas and I make a big batch of steel cut oatmeal, adding in apples, brown sugar and cinnamon.

My recipe is super simple:
1 cup steel cut oats
3 cups water
1 large honeycrisp apple, peeled and chopped (probably 2 smaller apples if you are using something else)
3 tablespoons of brown sugar
1-2 tablespoons of cinnamon, depending on your liking

I toast the oats using the sauté function and a little bit of coconut oil (or butter) for about 5 minutes. Then just add everything in, cook on high pressure for 13 minutes, natural release and you have oatmeal for the week.

This technically makes 4 servings, however I find it super filling so I can easily get 6 or 7 servings out of it. Using the recipe builder with weight watchers, one serving (at 4 servings) is 4 smart points, not sure on the calories but it's a great breakfast!

I highly recommend the skinnytaste website. She has awesome recipes for so many different types of diets.
 
We were just talking about dieting this morning in my office. On of the guys I work with said he saw something that made sense and it did to me too. Now I will see if I can explain. Instead of trying a no carb diet (which I know a lot of us have done) in which in the beginning you tend to lose a lot of weight and then sort of level out on, try to switch it up. Do a one day no carb then the next do a low to moderate carb day. Trick is to fool the body into changing where it gets fuel to burn so as not to store fat which a all no carb diet can do eventually.
 


I know for me when I started leveling off it was because I was still eating the same amount of fat and introducing more carbs in to my diet, and I just wasn't exercising enough at that point.
I was never no carb, but the key is if you are going to start adding carbs you need to reduce the amount of fat you are eating, and of course do something to burn it off.
I don't really think you can trick the body, it is going to burn carbs first and then fat.
 
Healthy fats have value. Avocados, nuts and seeds for instance. Oils, such as olive oil have zero nutrients and zero fiber. Two tablespoons of olive oil equals 250 empty calories. Just eat a chocolate bar, many have the same amount of calories. The fat you eat is the fat you wear.

Exactly my point, and I appreciate that you clarified your earlier statement.

MUFAs are beneficial to overall health and are present in olive and canola oil. Other foods, such as avocados, have MUFAs as well as other nutrients. However, just because there are healthier ways to consume MUFA does not negate that those oils are still a source and therefore can fit into a healthy diet in moderation. It's nice that you have managed to eliminate all oils in your family's diet. On the other hand, other people may find that continuing to include them enhances their enjoyment of food while allowing them to maintain their health goals. Everyone is different, which is why discussions like this can be so interesting!
 
No, my husband, daughter and I have been entirely plant based eaters for the last 5 plus years. One of my sons recently started eating meat again and the oldest never went plant based. It never occurred to me to not eat meat, dairy or eggs until I watched Forks Over Knives. We decided to try it strictly for 3 weeks to see how we felt and we've never gone back (except my son). Our health, all of us, changed so rapidly and with such extreme that we knew we found our forever way of living.

The key is to make delicious, healthy food and you won't miss the meat, dairy or eggs. There are so many easy replacements for all three as well. The hardest thing for me was giving up cheese. Let's just say we didn't know we were sick until we got healthy. I will swear forever that it took 10 years off my real age within 3 months.

I believe it.

When I tried Paleo for the first time and cut out the processed food, I felt so much better just by doing that.

Dairy and meat would be easier for me to cut out than BREAD. It is my achilles heel along with my coffee with Coffeemate, sugar, & Splenda (because I add too much sugar, so the Splenda helps with cutting that back.)

I also drink soda. YEP. I would say that this is my #1 problem with my diet. I switched to diet caffeine free Coke. SOOO hard for me to give it up. I gave up smoking no problem. Coffee, soda, & bread....never been able to do it.

Thanks for the info. Diet modification is on the list this yr. I have to step it up.
 
I believe it.

When I tried Paleo for the first time and cut out the processed food, I felt so much better just by doing that.

Dairy and meat would be easier for me to cut out than BREAD. It is my achilles heel along with my coffee with Coffeemate, sugar, & Splenda (because I add too much sugar, so the Splenda helps with cutting that back.)

I also drink soda. YEP. I would say that this is my #1 problem with my diet. I switched to diet caffeine free Coke. SOOO hard for me to give it up. I gave up smoking no problem. Coffee, soda, & bread....never been able to do it.

Thanks for the info. Diet modification is on the list this yr. I have to step it up.

The great thing about a plant based diet is that you can eat bread (just not bread containing dairy or eggs). Many breads are accidentally vegan and whole grain breads are welcome and considered healthy as long as gluten isn't a problem for you. Carbs, such as potatoes, sweet potatoes, carrots, peas, corns, etc are also welcomed on a healthy plant based diet. Just not the oil or butter.

I still drink coffee, black (and wine) however don't like sodas, generally. I will have club soda with lime or plain occasionally just for the fizz. I'm lucky that I've never had a sweet tooth that went beyond eating fruit. My friend had a bad habit of sugar in her coffee and she slowly took a little more sugar out of her coffee everyday until she was down to the smallest pinch. Now she drinks it with no sugar and just some of unsweetened almond milk.

Good luck to you.

Here are some great success stories of people, many cardiologists and family doctors here, who've transitioned to a plant based diet.https://www.forksoverknives.com/category/success-stories/#gs.nZbfK_A
 
We always take a huge box of granola bars (either Chewy or Sunbelt) and use those for breakfast, but also for snacks throughout the day. We make sure to get ones that don't have chocolate so they don't melt in our bag while in the park. I also use a snack credit sometimes to get a banana in the morning.

EDIT: I just realized this wasn't necessarily just about being at Disney lol. Sorry. I still try to eat a banana every day, but at home don't have to use a snack credit :thumbsup2

No problem. When I say, I eat on-the-go, I mean it literally. DH & I own our own business. We spend a lot of time on the road. I don't usually have a microwave or fridge to use, during the day.

What about egg muffins.

You make eggs with Spinach, mushrooms, cheese what ever you like and then pour in muffin tins, bake in the oven, you can have 1 he can have two for breakfast.

I am probably doing a horrible job explaining this, you can google egg muffins it will come up!

Here is an example https://showmetheyummy.com/healthy-egg-muffin-cups/

You explained it fine. :) I'll try to make some on Sunday to have on hand a few days next week.

Egg muffins are a great breakfast or lunch option. They can be easily customized to suit tastes and dietary needs. Oatmeal is another good breakfast option that's easily customizable. Soups and chili are filling and can be great diet aids. You can use lettuce leaves in place of bread for a sandwich or make a salad for you and a sandwich for your husband.

Thanks for the suggestions.

Look at Paleo diet websites for ideas. I bring a portion of chicken, fish, or beef for lunch and lots of roasted vegetables of all types for lunch. Snacks are cashews/nuts or a few crackers with a snack pack of avocado or guacamole. Occasional baked potato with broccoli or other toppings, baked sweet potato.

Instead of noodles, use squash or zucchini.

Make a gluten free bread or use alternatives for bread with lunch meat.

Breakfast for me is cottage cheese, cooked sausages, piece of fruit or banana and peanut butter or gf toast and peanut butter.

Water or unsweetened herbal teas to drink.

Unfortunately, the Paleo diet is the reason I started down the weight gain, rabbit hole. I was slim, but my doctor wanted me to try Paleo to see if it would help my autoimmune diseases. I foolishly thought all I needed to do was stick to the Paleo diet & I wouldn't gain weight. It totally changed my diet. I was consuming more calories than I was accustomed to, which didn't go well. From there, I started gaining more & more. Eventually, I started eating what was convenient, if I was going to gain weight anyway.:sad2: For some reason, the Paleo diet didn't work for me.

I bought some cottage cheese & no sugar added fruit cocktail for breakfast the next few days. Thanks for the suggestion

I'll try not to get all preachy on you....:duck:
There is nothing inherently wrong with bread so try not to think in those terms. But yes, when I'm trying to take the weight off, it is the first thing to go because it does seem to add a lot of calories. But I just warn you with trying to be all or nothing because that usually backfires. What type of bread are you normally eating in the morning?

Some of the suggestions above are good ones for breakfast. You can also make oatmeal the night before, put it into containers and reheat the next morning. I'm not sure how "on the go" you need it to be. I work also and don't eat breakfast at home, but I do eat when I get to the office. So I can have cereal and milk. I know "cereal" isn't really on any diet's hot list these days because it's a carb, but I need the bulk of cereal to make me feel full. A serving and half of shredded wheat and milk holds me better than 2 eggs with onions and turkey sausage. I don't know why, but it does.

As someone mentioned above, don't rule out Arnold Sandwich Thins or Flat Out breads. They aren't my favorite thing but sometimes when I want an egg sandwich they work!

You aren't preachy. I appreciate the advice. I'd rather avoid bread for breakfast, but biscuits at fast food restaurants are convenient. It's not that I love bread, but it's the most convenient option for breakfast & lunch. I need to cut that out. I rarely eat bread for dinner.

When I say on the go, I mean that literally. I don't normally have a microwave or fridge readily available.

OP, one thing I want to come back and ask. Besides the bread that you mentioned, you say that you also know that you need to cut way back on calories, which is good. Do you have a calorie goal in mind for your day? When I was losing weight, I was at 1400-1500 calories per day. I roughly divided that up and aimed to keep my breakfasts at 250 calories and lunch at around 400. I would have a snack here and there at 100. Once you know your calorie goal for breakfast, you can work into that and it sort of makes it easier to see what you can have.

I don't have a set goal yet, but I'm thinking around 1200 calories, until I start going in the right direction. I know some people may balk at that number, but I'm short. I can't carry weight like a taller person can. Due to my health problems, I also can't do a lot of exercising. Strenuous exercising is out.
 
Last January I stepped on the scale and told myself I couldn't keep living like this anymore. I don't get into NY resolutions or anything like that, I just knew I had to change. I'd previously lost a fair amount of weight using the Ideal Protein system, but I didn't keep it off. Partially I didn't feel the diet prepared me to go off plan. So this time I wasn't going to do any diet, instead I was going to change how and what I eat, for good. For me the key to losing weight is carbs. I LOVE bread and well most anything with carbs for that matter. Tough to remove all bread, but I've done a good job. At first I cut way back on carbs; Paleo, Keto, Atkins all have good help/advice/recipes if you want to follow them.

A year later I have lost 70# and I've gone feeling hungry. At first I cut my carb intake down to less 25 carbs day, Atkins recommends 20 for the first two weeks then 40 after. I now read the label for EVERYTHING. I know with my eyes open how much carbs I would eat. By the time I hit 9 months I'd hit my first goal, I backed off some starting in November and I haven't gained over the holidays.

A few things I found; get rid of the stuff you are addicted to. I don't buy bread with two exceptions. I have found that Dave's Killer Bread makes a Thin Slice that is only 12 carbs per slice, so sandwich is 24 carbs but 6 protein and 6 dietary fiber, all good numbers. So I get my bread fix. I've also found that I can buy some Hamburger buns that match those Dave's Killer Bread number. But for my first 5 months I only had the Dave's.

To accomplish this I had to get my wife on board, which wasn't really that tough. She likes the taste of the Dave's Killer Bread. But she also cut out fixing things like Noodles with meals. But if she wants them she can have them I am totally fine fixing something else. For things like Spaghetti I just skip the noodles have a few meatballs, and some sauce. I was never a huge noodle for potato person, but giving up rice... well I do miss that, and no that riced Cauliflower is not a good substitute in my book.

There is a ton out there, but before you jump in talk to you Dr. and make sure they know what you're doing too.
 
I don't have a set goal yet, but I'm thinking around 1200 calories, until I start going in the right direction. I know some people may balk at that number, but I'm short. I can't carry weight like a taller person can. Due to my health problems, I also can't do a lot of exercising. Strenuous exercising is out.

I won't balk at it. I didn't want to mention it in my first post, but when I started out, I started with 1240 calories. I am not short either. I'm 5'7" but I'm also in my 50s so things don't drop off quite as fast as they used to. I knew that for a least 3 weeks I was NOT exercising. I'm an office worker and couch potato by night. So 1240 it was. I also need the motivation of a good jump start when I try to clean up my eating. I won't lie. It was tough. There were days I was very irritable and sometimes I felt lightheaded. I only did it for about 3 weeks, then I went up to 1400 calories and I felt better. At that time, I also started to gradually add some exercise. It worked for me. I'm sure the 1200 will be okay to start with, especially since most people overestimate their calories anyway (1200 might really be 1300). Just do you best not to go under that.
 
No problem. When I say, I eat on-the-go, I mean it literally. DH & I own our own business. We spend a lot of time on the road. I don't usually have a microwave or fridge to use, during the day.



You explained it fine. :) I'll try to make some on Sunday to have on hand a few days next week.



Thanks for the suggestions.



Unfortunately, the Paleo diet is the reason I started down the weight gain, rabbit hole. I was slim, but my doctor wanted me to try Paleo to see if it would help my autoimmune diseases. I foolishly thought all I needed to do was stick to the Paleo diet & I wouldn't gain weight. It totally changed my diet. I was consuming more calories than I was accustomed to, which didn't go well. From there, I started gaining more & more. Eventually, I started eating what was convenient, if I was going to gain weight anyway.:sad2: For some reason, the Paleo diet didn't work for me.

I bought some cottage cheese & no sugar added fruit cocktail for breakfast the next few days. Thanks for the suggestion



You aren't preachy. I appreciate the advice. I'd rather avoid bread for breakfast, but biscuits at fast food restaurants are convenient. It's not that I love bread, but it's the most convenient option for breakfast & lunch. I need to cut that out. I rarely eat bread for dinner.

When I say on the go, I mean that literally. I don't normally have a microwave or fridge readily available.



I don't have a set goal yet, but I'm thinking around 1200 calories, until I start going in the right direction. I know some people may balk at that number, but I'm short. I can't carry weight like a taller person can. Due to my health problems, I also can't do a lot of exercising. Strenuous exercising is out.

Did you try the Autoimmune Protocol? Similar to paleo, but designed for autoimmune disorders with differences. There are websites and Facebook pages.

Could you pack a small cooler and thermos for hot and cold foods on the go?

I'm sure there are other plugin to the lighter devices, too.

Being on the go is a challenge, but if you need to do this for your health it will be worth it.
 
Did you try the Autoimmune Protocol? Similar to paleo, but designed for autoimmune disorders with differences. There are websites and Facebook pages.

Could you pack a small cooler and thermos for hot and cold foods on the go?

I'm sure there are other plugin to the lighter devices, too.

Being on the go is a challenge, but if you need to do this for your health it will be worth it.

That is an interesting diet and one I should really look into. My gut flora is a huge issue now as well as autoimmune issues.

The GI wanted me to do another "breath test" so he could put me on more drugs. I just know I need more than pills, I cancelled and I am regrouping what direction to go.
 
Sorry it has taken so long to get back to you all. I haven't forgotten you. Life has gotten in the way of my DISing. I'll try to catch up as fast as I can. I really appreciate all of the replies. :flower3:
 
I am trying to lose weight as well. In the past I did WW which worked but due to medical issues that happened with a few members of my family I stopped after I reached my goal. I am not going with them this time just doing it on my own. I know for me if I feel deprived I won’t stick to it so I am still pretty much eating what I did before except will try to cut out soda and drink more water. Usually for breakfast I have a bowl of cereal with milk and juice. At work my morning snack is a fruit cup in fruit juice. Lunch is a PB&J sandwich, a granola bar, and a Greek yogurt. A lot of times I skip the afternoon snack where I have raisins or applesauce. On the weekends lunch is different. Our dinners vary. It is just the 2 of us and DH has food allergies so we tend to have a lot of the same things. I am not a huge fruit and veggie person but will try to do better there and have a salad with balsamic dressing as part of dinner. Also, I will cut my portions and when eating out will see if I can get a kids meal or smaller size. One of my downfalls is people at work are always having things so constantly bring in sweets and other leftovers. I will now either not have any or take a little and not keep going back for seconds and thirds. I am also not a huge exercise person but got a Simply Fit Board. I am starting off going on it for 5 minutes for a few weeks and then will work my way up to 10 minutes for a few weeks, etc. Good luck!

I envy you being able to eat that much and maintain weight. I realize for most people it's not much, but I gain weight easily. I have to cut way down on calories to lose weight. Lack of height & genetics are working against me.

Thanks for the Simply Fit Board suggestions. I'll check it out to see, if it's something I could do.

I need to get back on the 1400/day track too - Christmas had me throwing caution to the wind! I clearly see my biggest downfall over the past month as being sugar, not carbs in general. First thing to go will be candy and baking (as soon as I'm finished this last 1/2 bag of cherry sours :laughing: ). I agree completely with your advice to the OP.

I used to be the same way with sweets. I could eat nothing but sweets every meal. I've noticed that I no longer crave them as much, but I think it's due to me eating more food, which makes me full before dessert. I think there are positives & negatives to both scenarios. I'm sure, when I cut way back on calories, my sweet tooth will again rear it's ugly head.

It seems like the OP is trying to reduce carbs, your diet seems very carb heavy.

I have egg cups in the fridge (eggs/egg whites, turkey sausage, mushroom, broccoli, cheese), have a big salad with tuna, olive oil, lemon for lunch, and dinner usually a protein and veggie. Snacks are fruit, maybe a handful of nuts, chickpeas,... I try to eat high fiber, high protein, low carb. I drink water, coffee, and unsweetened iced tea.

Thanks for the suggestions. Carbs are definitely my problem. It's much easier to get carb heavy meals on the go, than healthy meals. I like salads, which I should eat more of. I've started by having a salad every night with dinner. I need to get into the habit of packing one for lunch. I prefer fish/seafood & chicken over red meat, which hopefully will help.

Unfortunately, I'm addicted to Diet Pepsi & drink very little water. I know it sounds crazy, but water nauseates me, if I'm not really hot or have fruit to eat in combination with it. That's one thing I really need to work on.

Please look into a "No Sugar/No Grain" diet. The general idea is that you come as close as you can to no sugar & grains, but just about anything else is good--including fat & protein. When you fill up on the fat & protein you won't be hungry. It's worth a look.:)

Thanks for the suggestion. I'll look into it.
 
I keep oatmeal at my desk. It’s super easy to make in the microwave. You can also keep egg beaters in the fridge and then cook them in the microwave. Bananas are also a good breakfast item. You could also keep some milk in the fridge for healthy cereal.

I need to get some oatmeal to have at home. What do you put in yours? Unfortunately, I don't usually have a fridge or microwave around for breakfast & lunch. Most of my meals are on the go. I'm going to try to make time for breakfast at home from now on & skip eating fast food breakfast on the go.

Starting roughly around December 17th, I threw my good habits out the window. I'm hopeless/helpless when I come up against homemade Christmas goodies. My coworker made me 4 tins of Lemon Ricotta Cream cookies. I make these cranberry date nut bars to die for. Couple all that with Peppermint Bark, toffee, my son's birthday, my birthday, Christmas meals, New Year's meals, I am up 7 lbs in about 3 weeks. No, it is not "water weight.":guilty:

I feel your pain. All of that sounds great. It's so hard to stop eating sweets, once you get started. When I was maintaining a low calorie diet, I limited myself to sweets, other than raisins with breakfast, to one time a week. When I stopped the low calorie diet I was on, due to my doctor's suggestion, I fell way off the wagon. :sad2:

Hard boiled eggs and salads with low fat/low sugar yogurt dressings. Veggies too. I'm pre-diabetic, so fruit is limited, pretty much only an apple a day. Greek yogurt, read the label! Some of those are LOADED with sugar.

My parents both had diabetes, so it's a concern for me too. So far, I've been fortunate enough to avoid it, but my four living sisters are all diabetic. That's another reason I really need to get the extra weight off.
 
I haven't actually been on the scale since before Christmas, and I don't think I will be until I've had a "good" week. Suffice it to say any losses completely stopped although I doubt I actually gained much. I find the holiday season passes in such a whirlwind and I'm so busy that I forgo eating real, nutritious food in favour of grabbing treats and junk. I can only remember eating 3 balanced, sit-down meals in the past 3 weeks - including Christmas Dinner and our NYE feast. It may not come out to all that many more calories overall, but I sure do feel worse for the wear. :sick:

I'm right there with you. I felt so much better, when I was eating better. I feel horrible now & have to do something.

Breakfast- If it needs to be fast: oatmeal, boiled eggs, greek yogurt with blueberries or blackberries.
If you have a bit more time a veggie omelet for you and your DH could wrap it in a tortilla.

Lunch- We purposely make extra portions at dinner- so a left over chicken breast or portion of salmon with some leftover veggies and we keep a stash of single serve containers in the freezer of dinners that freeze well: Veggie chili, Vegetable soup, beef or chicken fajitas. My DH eats leftovers every day.

I'm a teacher with only 30 minutes for lunch and prefer lighter lunches so at least a couple of days a week, I go with greek yogurt and fresh berries. I also keep single serve ready made salads in my classroom fridge, they are cheaper and healthier than getting fast food. I find that bringing yogurt, berries, salads in once a week and keeping them in the fridge keeps me eating healthy.

Dinners on busy week nights: I just made a menu for this week so that I can get groceries. All meals can be made more quickly than I could order and pick something up:
Salmon, roasted asparagus, steamed broccoli
Zoodles with garlic and olive oil and shrimp
Cauli fried "rice" with left over chicken breast out of the freezer
Salmon, mashed cauliflower, steamed broccoli
Chicken tacos with corn tortillas and mexican street corn (we splurge a little on Fridays)

This all sounds great! Where do you buy Zoodles & cauliflower rice? I'd love to be able to eat like this with the limited time I have to cook for dinner & prepare breakfast & lunch.
 

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