Healthy food ideas - Nutrition

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VolksWannabe

New member
Hi guys,

I have started training seriously since November 19th 2012, in 1 week it`s going to be 5 months I started taking my life
back in my hands. I think I'm at that point where you reach your first plateau and I want to break it by not only changing
what I do in the gym but also by changing my eating habits.

I started my journey at 227 pounds, I'm now hovering around 197 pounds. I lost those 30 pounds in the first 3 months of
my training by cutting the "stupid food" which include any kind of soft drinks, juice, junk food obviously. I also restrict my
sodium intake as much as possible, I stay away from cold cuts, cheeses and fatty processed foods.

To further increase my knowledge of what can work well in terms of nutrition I'm reaching out to you guys to know what
you like eating and why. Here is my short list of what I've been eating lately

Carbohydrates

Oatmeal - Plain (1/2 cup)

  • 150 calories
    3g Fat
    27g Carbs
    5g Proteins

My basic carb intake in the morning, very plain, not pleasant to eat. I will put a banana in it and I find it much easier
to eat. It makes you feel full for a long period of time and seems energizing.

Proteins

Greek yogurt - Plain non-fat (1 cup)

  • 140 calories
    0g Fat
    10g Carbs
    24g Proteins

One of my "go-to" morning breakfast protein. I will take a serving along with oranges usually. I also like to add blackberries
it does complete the taste and makes it actually really good to eat.

Egg whites (liquid) - (6 egg whites)

  • 96 calories
    0g Fat
    1.4g Carbs
    21.6g Proteins

It was my favorite in the morning, I just find it time consuming to cook them in the morning, I'm a lazy person yes...
I figure you could always put them directly in a morning shake since it's pasteurized to get your proteins.

Allegro cheese - lactose free (30g or 3cm cube)

  • 60 calories
    1g Fat
    2g Carbs
    11g Proteins

Awesome on anything, my friend made "healthier" poutine with it and I got hooked. I will use this on top of lasagnas
or just to add a bit of proteins to a sandwich. I prefer it melted though.

Extra lean roast beef - Pillars (2-3 slices)

  • 80 calories
    2g Fat
    1g Carbs
    14g Proteins

I try to stay away from cold cuts, but this one I've tried, the sodium content is not too high and it is really lean and
tasty. I figured I'd give it a try

My list is quite short, I'd like to have other good suggestions and maybe I could get some insight on what I'm doing wrong.
I did not list any veggies or fruits, I tend to not limit myself too much on those (except very sweet fruits). I also am a fan
of unsalted nuts, I feel that a dozen of nuts (especially almonds and walnuts) is a very good snack once or twice a day.

Feel free to post stuff and I'll make my list bigger.
 
I was thinking about making a thread like this, since I'm getting fed up of the 4-5 things I eat on rotation:

Some things already mentioned:
-Greek yogourt
-Oatmeal
-Egg whites scrambled with 1 egg (I know eggs have fats you need, but I'd rather put cheese in it rather than just eggs)

Regardless, some of my go-to meals:

Protein oatmeal:
1/2 Cup of rolled quick oats (cook them) (I vary from 1/2-1 cup, depending if I'll be cycling that day, f*ck bonking)
1 scoop of chocolate whey (mix it in with cooked oatmeal)
top with 1 tbsp of peanut butter
top with 1 banana and/or raspberries chopped up
~500 Calories
11g fat
63g Carb
35g protein

Other go-to (post workout)
Chicken Parm

Cook some noodles (I prefer elbow macaroni) (1/2-1cup)
Cook a chicken breast 225g or so
I add in some tofu if I'm short on protein (Fry it in slabs with the chicken)
Kirkland marinara sauce (Easy, pretty good, and a great value, poured on top)
Some aged balderson on top if I'm feeling "thin" (pop it under the broiler for 5 minutes)
I might also throw in some broccoli and usually a lot of chilly flakes

(w/o tofu)
Calories 700
fat 16g
carbs 56g
protein 76g

Apart from that, nothing really? I'll mash sweet potatoes with olive oil and herbs if I'm working out late in the day and having a shake after, but yea...I need some ideas.

Thanks for the cheese idea, balderson is amazing but it's not great for you...is Allegro cheese available at Costco?
 
lorida said:
I was thinking about making a thread like this, since I'm getting fed up of the 4-5 things I eat on rotation:
Click to expand...

Exactly my feel! I'd love to get more ideas, especially when it's quick and easy!

lorida said:
Thanks for the cheese idea, balderson is amazing but it's not great for you...is Allegro cheese available at Costco?
Click to expand...

Yes you can buy it at costco, usually it's in the big fridges (not the cheese section) close to the feta buckets

By the way, any go-to brands for tofu? I hear some tofu is really nasty and some is delicious... People recommend me China town to buy tofu...
I dont know what the hell to pick? Anything decent at costco?
 
VolksWannabe said:
Exactly my feel! I'd love to get more ideas, especially when it's quick and easy!



Yes you can buy it at costco, usually it's in the big fridges (not the cheese section) close to the feta buckets

By the way, any go-to brands for tofu? I hear some tofu is really nasty and some is delicious... People recommend me China town to buy tofu...
I dont know what the hell to pick? Anything decent at costco?
Click to expand...



justement le tofu du costco est tres bien pour le prix , Unisoya si ma memoire est bonne ... 4 packet de 1 lbs pour genre le prix de 2 a l'epicerie
 
Yea I get the Unisoya tofu at Costco, it comes in a box of 4 tofu bricks for $7 or something like that. Amazing price.

I also destroy a lot of cottage cheese. I prefer the taste to Greek Yogourt, and it's a bit cheaper. $2.50 a tub vs. $3.

I saw the Allegro cheese and fell back to Balderson...that orange brick of aged cheddar is so friggin good, and you don't need much since the flavor is so nice and strong!

Something I just made today that was good:

Egg Fritatta.
-1 cup egg white
-1 egg
-solid squeeze of hot sauce
-Saute whatever veggies separately (I did onions, red+green pepper, broccoli and garlic)
-Prepare a 4x8" dish with a little olive oil+preheat over to 350
-mix the egg+eggwhites with everything else in the dish
-I added goat cheese, although cream cheese or any other cheese would be good
-Bake it off for 25 mins
-nom with 2 pieces whole wheat bread

~400 Calories
6g fat
30g carbs
40g protein
 
Just quick suggestions :

Morning :
Egg whites / oatmeal / forgot in english (pamplemousse)

Main meals :
fish / chicken / low fat red meats (horse is good) +
salad / veggies / basmati rice or wild rice / sweet potatoe

snacks :
greek yogurt / almonds / occasional peanut butter on brown bread
 
sleepingblacksir said:
Just quick suggestions :

Morning :
Egg whites / oatmeal / forgot in english (pamplemousse)

Main meals :
fish / chicken / low fat red meats (horse is good) +
salad / veggies / basmati rice or wild rice / sweet potatoe

snacks :
greek yogurt / almonds / occasional peanut butter on brown bread
Click to expand...

Try Almond butter instead of peanut butter

Sent from my Nexus 4 using Tapatalk 2
 
Take much more carbohydrates and protein in your diet.Then you will eat bananas,eggs,soyabeans and carbo body supplements.You can drink milk with honey one time a day.
 
You shouldn't cut too much on sodium mate! Obviously don't add a ton but people tend to think salt is bad when its not, you want to have a good PH balance in your body

For fast ideas I usually mix greek yogourt with kashi cereals and I add a couple frozen fruits

Avocado salad :

Slice half tomato, half avocado, couple pieces of feta chease, as much onions as you want. Add vinager, lime juice, olive oil, salt and pepper! miam!

edit : I now buy only almond butter and almond milk (cow milk is just bad..so is soy milk)
 
I'll try that salad.. looks delicious... Thing is i cant find good feta in here, its always way too much salty. I used to taste the perfect feta in Croatia this summer... woww...

For breakfast, how do you guys mix up your oatmeal??
 
Quinoa rouge est une céréale avec protéine complète, le quinoa blanc aussi est très bon. Tu le cuit comme des pâtes dans de l'eau, c'est plus simple ainsi. Tu peux en faire des salades en y ajoutant tomate, concombre, oignon vert, avocat, jus citron, huile d'avocat. Je mélange quinoa blanc et rouge.
Si le but est de maigrir, le thé aide à stimuler le métabolisme.
Le sel gris est le meilleur, le sel est bon, c'est juste que les quantités que les compagnies mettent dans leur produit sont astronomique. Regarde pour du sel marin naturel, chez iga "maison orphée"
J'aime bien les shakes maison, je mélange du Khale, pomme verte, raisin, banane, eau. Boost de vitamine.

Le poisson?

Les diets trop "plaine" ca devient dépressif à la longue! Couper le sucre et le junkfood est la meilleur option.
 
Ya tu des vrais bons sites pour des recettes?? Tout ce que je vois cest qqc qui coute toujours 25$ pour 1 repas style tellement ya de choses précises dedans.
 
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