Breakfast & Lunch on the Go With & Without Bread

I am doing Weight Watchers...again :) and am really liking it this time around. They switched their plan so there is much less counting and there are over 200 foods that are zero points. The plan seems to push more protein and less carbs which is what I need. I just cannot lose while eating a normal amount of carbs from breads. So I am trying to get most of my carbs from vegetables and a little fruit.

For breakfast I usually eat nonfat Greek Yogurt with a packet of Truvia to sweeten it along with a banana.

When on the go, I make a peanut butter sandwich with PB2 and Pepperidge Farm Light bread. Also...hard boiled eggs and a reduced fat cheese stick with a banana keep me full for awhile. The bananas do have carbs, but I figure I didn't get chubby from eating too many bananas!:)

And for a real quick grab and go, Quest Bars are pretty good and filling. I just had the Chocolate Brownie one and it has 20 grams of protein.

Another thing I do is use Premier Protein (Caramel) in my coffee instead of creamer. It also fills me up without having to have as many carbs and I can just take it with me in a to go mug.

For lunch or dinners, a egg scramble with sautéed veggies takes like five minutes and is yummy and filling. Or I make a crustless quiche with eggs, cheese and veggies. Can make it on Sunday and slice it and have all week.

For a quick dinner I sautée some garlic in a pan with Pam, throw in some shrimp, salt and pepper and squeeze fresh lemon over it. Then I add a huge pile of baby spinach and stir it all together. So yummy.

Stir fry is quick too and can be made ahead of time to have all week.

And I also love soups. Sautee some veggies, add some chicken broth and frozen pre cooked chicken along with a handful of rice or pasta and you're done.. Can't really mess up a basic chicken or veggie soup...just add what you like.

Hope this gives you some ideas!:)

Thanks for all of the suggestions. I really wish I liked coffee. It appears to be a great natural laxative, which would really help a low calorie diet. My DH loves it. Unfortunately, I can't stand the taste. :guilty: We do love soups. I'm definitely going to look for some soup recipes like you've suggested. Your other suggestions sound great, as well.

I love making smoothies. And i juice mostly for breakfast.

Salads for lunch are easy to prep and take with you. So many variations.

Thanks for the suggestions.

I call myself "Bread Monster", although my dad claims to be the "original bread monster" of the family. He eats "bread sandwiches", I call it just eating bread slices, lol.

First step in cutting back is know thyself. :magnify: Are you a "Bread Monster"? I am thinking of a 12 Step for people like us.

I have cut my bread/carb consumption down significantly. They also have bread that is 35 calories a slice, which is an alternative.

I have cut back eggs to 3/week which SUCKS! I have metabolic disorder and am trying to do low fat, low sodium as well.

I'm also a big fan of bread. That's one reason I'm hear asking for suggestions. :laughing: Which brands of bread have you found that are 35 calories?

Here is the low-key diet plan

Breakfast - 2 sausage mcmuffin with egg (coffee, no sugar)
lunch - 12 inch Italian sub, Doritos (diet coke)
Supper - 2 Beef n chedder , potato cakes ( a shake, need break from diet)

Yeah, you're diet is the reason I'm here looking for low calorie suggestions. :rotfl:

Drink more water. We get busy and forget to drink water. Drink more water.

I definitely need to drink a lot more water.
 
Are you giving up bread for the carbs or the empty calories?
If you are cutting carbs, giving up bread but still eating other carbs isn't going to do anything for you.
If you are cutting calories, then you would still need to pay attention to what you are replacing it with.
I'm sure you know that, I'm not lecturing, it is just some of these suggestions seem to be just as many calories as bread would be, or they are carby.

I watch my carbs (although I'm not being very good at it lately) and I find tons of ideas for meals and snacks on Pinterest.

I need to cut out cars as a whole, but bread is the one I eat most often.

Exactly!!! I feel like you already wrote down what I would have written. People need to learn what a carb is. What a protein is, what are fats and fiber. Then they have to learn how the body metabolizes those foods and combine them in healthy ratios. Replacing one carb with another doesn't change things.


And any breakfast or lunch one eats with bread can also just be eaten without the bread. I go to Subway all the time, order a sandwich topped with extra veggies and then ask for a knife & fork. I open the sandwich, (it has gotten easier since they now have flatbread, that lays open & flat,) and I use the knife & fork and eat the FILLING and leave the bread. just because it's there doesn't mean I have to eat it.

Other places, I'll order a sandwich and have them wrap it between two lettuce leaves instead of bread, so I can still hold it.

And if I just want chicken salad or egg salad, I pack it in a pint size, plastic take out container and eat it with a fork. No bread.

Those plastic containers are good for ANY foods you want to pack. There doesn't need to be certain categories of "lunch" foods and every thing else is off limits as they are "dinner" foods. If you made a healthy meal at dinner the night before, and you want it for yourself or for DH for lunch, put it in a plastic Glad container. They are great because they are leakproof.

Sandwiches were invented because the Earl of Sandwich was playing cards and wanted a free hand to hold a non-drippy food to eat and still play cards at the same time. The other players loved the idea and asked for a "sandwich" too from the same chef. Then it caught on as people on trains wanted an easy food to hold while traveling and didn't want to carry utensils.

But you and DH have your own business and can sit down and open a few plastic take out containers and eat ANYTHING as your healthier lunches: salads with sliced hard boiled eggs and/or chick peas, bean salads, zucchini pasta with a cold veggie sauce, hummus with veggies to dip, cold sesame noodles made with Barilla ProteinPlus pasta, mini veggie quiches you made a couple days before, mini fritatas, grilled veggies with a few sticks of cheese, quinoa pasta with veggies. If you invest in a small microwave for work, then you can heat up bean chilis or homemade lentil soups or warm quinoa entrees.

I only have sandwiches (minus the bread) when I'm on the run and don't want to carry a lot with me and they are quick to assemble. Otherwise, I eat everything other than sandwiches. Same for breakfasts. I don't eat usual "breakfast" foods like fatty sausage or bacon, or carb laden pancakes or french toast.




Even "good" fats will make someone fat, if eaten in excess. Sometimes people will replace a "bad" fat with almonds, a "good" fat. But then eat 20 almonds, (instead of a healthy 6-8 almonds) which is probably more fat than when they were eating something bad & unhealthy. :rolleyes: Like a PP recommended granola bars. I haven't researched those brands, but many granola bars are high in fats, sugar, carbs & salt. One might as well eat a candy bar and have the satisfaction of eating a candy bar. :rolleyes:

Thanks for the suggestions.

You can still have sandwiches, just use lettuce as your bread. I have thrown a scoop or a can of tuna in there and was satisfied.

I also started/restarted that weight loss journey. I am just counting g calories and using the lose it app.

Good luck with your weight loss journey. I hope we both find the right balance that helps us maintain a health weight.
 
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.

Thanks for the support. I'm glad you found something that works for you.

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.

I've never heard of that. I'll look into it.

We do have coolers & food warmers we could take with us. I just need to find the motivation to prepare it all in advance. You all are giving me that motivation.
 
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 for the website. I'll check it out.
 


Zoodles are zucchini noodles. Cut into ribbons with a spiralizer or thin sliced with a mandolin.

You can cut cauliflower into rice sized pieces or buy it pre done in the fresh or frozen vegetable sections.
 
I'm right there with you. I felt so much better, when I was eating better. I feel horrible now & have to do something.



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.

I'm in Texas and lucky enough to have HEB a couple of minutes from my house. They sell everything ready to go. My DD21 says that her roommate has a zoodle maker but that would be too much effort for me. We're trying to eat healthy and not eat out so while grocery store convenience foods are higher than making it myself. They are still less expensive and healthier than eating out.

https://www.heb.com/product-detail/veggie-noodle-co-organic-zucchini-spirals/2069230

Cauli rice is available in produce but also frozen.

https://www.heb.com/search/results?N=771217373&Ntt=cauliflower+rice&q=cauliflower+rice

https://www.heb.com/search/?q=riced+cauliflower
 
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.

Thanks for the recipe & website suggestion. That sounds good.

I'm in Texas and lucky enough to have HEB a couple of minutes from my house. They sell everything ready to go. My DD21 says that her roommate has a zoodle maker but that would be too much effort for me. We're trying to eat healthy and not eat out so while grocery store convenience foods are higher than making it myself. They are still less expensive and healthier than eating out.

https://www.heb.com/product-detail/veggie-noodle-co-organic-zucchini-spirals/2069230

Cauli rice is available in produce but also frozen.

https://www.heb.com/search/results?N=771217373&Ntt=cauliflower+rice&q=cauliflower+rice

https://www.heb.com/search/?q=riced+cauliflower
Thanks for showing me see what I'm looking for. I don't spend a lot of time at the grocery store & probably miss things. Unfortunately, we don't have HEB. We do have several grocery stores to choose from. Hopefully, I'll find the zoodles & cauli rice somewhere.
 


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!

I thought I was the only one who still needs cereal for breakfast lol. Every single morning I eat shredded wheat n bran for breakfast. It's been about 20 years now, and I really really miss it when we're traveling.
 
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.

You didn't ask me but I put half a banana and maybe a kiwi cut up in my oatmeal. Sometimes I add frozen mixed berries to the pot in the last few minutes of my oatmeal cooking. No almond milk or any sweetener.

I know everyone has their preferences but I prefer Bob's Red Meal Rolled Oats. Takes about 5 minutes tops to cook. I pretty much eat oatmeal every day for breakfast. Very healthy and filling.
 
I thought I was the only one who still needs cereal for breakfast lol. Every single morning I eat shredded wheat n bran for breakfast. It's been about 20 years now, and I really really miss it when we're traveling.

I used to eat Raisin Bran every morning. I could start taking a bowl on the go some mornings. BTW, am I the only one that hates milk? I use enough skim milk to keep my cereal wet, then dump out the rest. :o I really can't stomach any other milk.

You didn't ask me but I put half a banana and maybe a kiwi cut up in my oatmeal. Sometimes I add frozen mixed berries to the pot in the last few minutes of my oatmeal cooking. No almond milk or any sweetener.

I know everyone has their preferences but I prefer Bob's Red Meal Rolled Oats. Takes about 5 minutes tops to cook. I pretty much eat oatmeal every day for breakfast. Very healthy and filling.

Thanks for the suggestion. The frozen berries sound like good & easy addition.
 
I used to eat Raisin Bran every morning. I could start taking a bowl on the go some mornings. BTW, am I the only one that hates milk? I use enough skim milk to keep my cereal wet, then dump out the rest. :o I really can't stomach any other milk.



Thanks for the suggestion. The frozen berries sound like good & easy addition.

Skim milk on my cereal and it is the only milk I ever have. If we're traveling and someone offers me 1% I'll survive - but 2% kills me lol
 
I used to eat Raisin Bran every morning. I could start taking a bowl on the go some mornings. BTW, am I the only one that hates milk? I use enough skim milk to keep my cereal wet, then dump out the rest. :o I really can't stomach any other milk.

That's how I eat my cereal also; however, I did change to 1% milk and only the Organic Valley brand. I did get kind of put off by the blue-looking skim that some brands have.
 
That's how I eat my cereal also; however, I did change to 1% milk and only the Organic Valley brand. I did get kind of put off by the blue-looking skim that some brands have.

I've never seen that, but I would definitely be put off of it too. :scared:
 
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A good protein shake, not a wieght loss one, but something like Premier Protein makes a great breakfast substitute. 180ish calories and 30 grams of protein. You can score them a 18 pack from Costco for $29 bucks and this month they are $5 off. I love the chocolate and can drink it cold or room temp. Not crazy thick and I can down one in under a minute if I need to. I have very hectic mornings so during the week, that's usually my breakfast. I also followup it up with a Kind bar an hour or two later. The Premier is probably the only ready to drink protein shake that isn't filled with (as many) of the crazy nasty fillers and emulsifiers most of the others are. --No I don't work for them or for costco, lol

The best way is even if you aren't counting calories to LOOK at the calories for everything you take in, every time. i.e. is that 180 calorie soda worth it? Did you trade it for a 'healthier' juice that has 220 calories? :eek: A single whopper is over 600 calories, a big mac over 500. Drop mayo (or special sauce) off either of them and you shave off about 100 calories. Everything adds up.

Good luck!
 
A good protein shake, not a wieght loss one, but something like Premier Protein makes a great breakfast substitute. 180ish calories and 30 grams of protein. You can score them a 18 pack from Costco for $29 bucks and this month they are $5 off. I love the chocolate and can drink it cold or room temp. Not crazy thick and I can down one in under a minute if I need to. I have very hectic mornings so during the week, that's usually my breakfast. I also followup it up with a Kind bar an hour or two later. The Premier is probably the only ready to drink protein shake that isn't filled with (as many) of the crazy nasty fillers and emulsifiers most of the others are. --No I don't work for them or for costco, lol

The best way is even if you aren't counting calories to LOOK at the calories for everything you take in, every time. i.e. is that 180 calorie soda worth it? Did you trade it for a 'healthier' juice that has 220 calories? :eek: A single whopper is over 600 calories, a big mac over 500. Drop mayo (or special sauce) off either of them and you shave off about 100 calories. Everything adds up.

Good luck!
Thanks for the suggestions. We don't have a Costco membership, but I can look into the shake.
 
Thanks for the suggestions. We don't have a Costco membership, but I can look into the shake.
They have the shakes everywhere. Costco is just the cheapest I've ever seen them. I also buy a lot of organic stuff and they have a better selection, IMO anyway, than Sams club. Not sure about the others, those are the only two that are close to me right now.
 
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.

::yes:: I was on South Beach for a while. It is sooooo restrictive, especially on the first 2 phases that I felt I was being PUNISHED :( while on that diet. I couldn't wait to get to Phase 3 so I could eat more of a variety of items. Then one day, it dawned on me that Phase 3 is basically the same thing, just a few more foods, but it is maintenance level, and they call it a "lifestyle" not really a diet, so I'd NEVER be off those foods and would still feeling punished all the time. :headache: :badpc: I quit that "lifestyle/diet." :crazy2:

I am grateful that South Beach taught me the real 4 food groups, (not the 4 food groups they teach in grade school,) but to recognize the difference between proteins, carbs (both simple & complex,) fats & fiber, and HOW they METABOLIZE in the body and why & how we should be eating them in better/different RATIOS than we've been traditionally taught here in the U.S. in the last several decades of post World War II/the pushing of processed food era. The U.S has the fastest growing rate of diabetes and obesity than any other country. It is due to how we eat, not genetics.

I tried Weight Watchers after that with their old Points Plus program, but while they attribute points to foods & recipes, :thumbsup2 they were too carb heavy back then. Didn't understand there is an actual science with data of how CARBS metabolize into FAT and is stored in the body. It wasn't a diabetic friendly diet, except to promote opening a LOT of artificial sweeteners for replacement for sugar in one hand, while loading into the mouth too many carbs with the other hand.

I recently checked their new Freestyle Program and wanted to see what their new zero points foods are. They finally understand the science of how foods metabolize in the body & a better ratio of protein to carbs to fats to fiber better. :thumbsup2 Although some of their zero points foods items is a bit ridiculous. Some people will think 98% lean chicken breasts being 0 points means they can eat 5 of them for one meal and it will be okay. :rolleyes: There will always be massively stupid people, so I guess they had choose to create a diet regardless, that more people with hopefully enough common sense & intelligence will be on it and know that is not the intention of making some foods zero points. With Oprah as their newest & biggest celeb promoting WW as a diet where one can eat everything (in good proportions,) I'm sure she's had a lot of say in their new program.

I read a blogger that recently summed up their new philosophy. I actually like it. It is sooo much better than South Beach, which never had any satisfying food combos. :thumbsup2

"You need to remember, in Weight Watchers, we talk about what will satisfy you vs what you want. So some days, maybe only a really good piece of sharp cheddar will work for you & others, you can be satisfied by some fat free shredded cheddar. Some days, maybe a 99% fat free Hebrew National will do the trick, & others, you want a full fat Hebrew National. You learn to recognize what you need, what you want, and what will satisfy."​

I will always be on a primarily lean higher protein based diet as I am genetically predisposed to diabetes and need to keep weight off so as not to become diabetic. A sluggish metabolism due to thyroid disease is not helping. And I have certain food allergies/intolerances that make being on any diet probably too restrictive in available choices. I am now looking at more 1-3 point Weight Watcher food choices & recipes to add on as sides, snacks & treats, while not quite being on the WW program. (They are still too much into artificial sweeteners and processed foods, especially luncheon meats.) Thank god for Google. I can look up the points of anything I do eat or look for better substitutions other people have already found.

And there will always be certain foods that I can/will not give up, like my Coffeemate creamer in the morning. I'd rather eat the "points" than give that up, as Coffeemate satisfies me in a way that almond/rice/soy/coconut milk and the fat-free Coffeemate does not. :crazy2: And I've even seen WW people recommend some weird protein powders to add to coffee. Uh NO! :scared:
 
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Look in Weight Watchers. There new plan really is a way to eat for life. It stresses lean proteins, fruits and vegetables and leaves a little room for everything in moderation.

Yes you can give up carbs and lose weight or eat only certain foods and lose weight. But can you do that for life? I can't! I love wine, cheese, bread, a piece of cake every now and then, etc. With WW you can have that....forever.

Plus, their Connect community is wonderful! Lots of support and people helping each other out and motivating others.

I started again right after Christmas and am down 3 lbs so far. I am doing online only.
 

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