This is what I ate last last Wednesday:
For breakfast I had a Joseph's Flax and Oat Bran pita spread with 1 tablespoon of peanut butter and then rolled up. It had 142 calories, 9 grams of protein, 12 grams of carbs, 5 grams of fiber, 1 gram of sugar, and 9 grams of fat. Sometimes I spread the peanut butter on a slice of whole grain bread which adds another 50 calories and lowers the amount of fiber and protein by a gram, adds 7 carbs and 3 gr of sugar.
I also drank a cup of black, unsweetened coffee.
I went out to lunch with a friend at Sunflowers, one of my favorite restaurants and enjoyed a Greek salad with a grilled chicken breast.
The salad had lots of baby spinach, about an ounce of goat cheese, a couple of sliced olives, red onion, and tomato.
I had to estimate the nutrition part of this, since I hadn't made it myself, but it was just under 350 calories with about 4 carbs. I had a vinaigrette dressing which was on the side. I left more than half of the dressing in the cup. I had unsweetened ice tea with lemon, and water to drink.
For dinner, we had grilled lamb, a quinoa and pineapple salad, and steamed green beans. My serving was 4 oz of lamb and 1 serving of the quinoa salad. (Recipe follows) Total nutrition was 457 calories, 44 carbs, 16 gr fat, 33 protein, 9 fiber, and 18 sugar. I had ice water with lemon to drink, and an apple a bit later for dessert.
Most days I eat 1250-1300 calories, and while I'm ready to eat at meal time, I rarely am "starving." When I do need a snack, I munch on cucumbers, celery, pickles, or fruit. Or I have a second coffee, or an iced coffee, or tea. I also allow myself a tablespoon of half and half in my iced coffee or in a second cup of coffee, but no sugar. I think I've been successful because in addition to recording everything that I put into my mouth, even the "naughty" food, I am getting lots of exercise. I try to get a minimum of 30 minutes of cardio-type exercise most days of the week. Lots of time it's a pretty intense water aerobics class or a really brisk walk, but sometimes it's just 10 minutes here and there over the course of the day vacuuming with gusto, or shoveling walks, or sweeping the deck. I try not to deprive myself of treats, but I do PLAN for them, so that is another tool that's helped.
So if that helps anyone, I'm glad.
Here's the Pineapple Quinoa Salad which my anti-quinoa husband liked.
This serves 4 at 220 calories per serving.
Combine the following:
1 cup cooked quinoa
1/2 cup chopped pecans
1 cup baby spinach, lightly chopped
1 medium cucumber, diced
2 cups fresh pineapple chunks
1/2 cup green onions (scallions), chopped
1/2 cup cilantro, chopped
1 oz (about 2 tbs) lowfat Greek pineapple yogurt (I used Chobani)
juice from a small lime, about 2 tbs lime juice
1 garlic clove, minced
honey to taste (I used about 1 tbs)
Mix dressing ingredients, either with a whisk or by shaking in a jar. Pour over quinoa mixture and mix gently. Chill salad for a couple of hours.