Meal suggestions and late night snacking!
- 01-23-2012, 11:30 PM
Meal suggestions and late night snacking!
In middle of cut.
Looking for some general recommendations for meals to keep calories to a minimum.
I really need to shoot for about 1600 calories a day to stay in a deficit.
I tend to eat something like:
1. 1 whole egg and 2 egg whites scrambled in AM with a cup of mixed fruit.
I used to eat at Togo's or Subway. Now, I am going to bring to work 2ounces of turkey breast and/or a can of albacore, with some baked chips, and just water to drink
A chicken or fish meal. Fortunately, have a wife that can cook very healthy meals like a reduced fat turkey lasagna.
What other basic breakfasts or lunches could I do?
Also desparate for some late night snacks? Right now, i'll eat some popcorn (low fat), carrots, wheat thins...any ideas?
- 01-24-2012, 12:09 AM
Damn turkey lasagna sounds awsome haha
- 01-24-2012, 03:16 AM
have you used banana's to make ice cream? That is usually pretty good, and you can add a little natural PB and cinnamon to it for a different taste
01-24-2012, 09:32 AM
I was thinking of just a quick, small hand snack. I am assuming carrots, popcorn, maybe some almonds aren't bad at night. Anything else?
01-24-2012, 04:07 PM
a big reason that you are eating late night is probably because you are not eating enough calories through the day...
01-24-2012, 04:47 PM
Snack on jalapeno peppers. The heat will reduce appetite, and the activation of capsasin receptors is associated with health benefits.
01-25-2012, 11:49 PM
01-26-2012, 12:40 AM
Moving on... you can make life easier for yourself by dropping things like the baked chips, having an english muffin with your eggs in the morning instead of fruit (I'm anti-sugar), and eating more veggies. Since I have a sweet tooth, one of my favorite go-to snacks in the evening is a cup of plain fat free Greek yogurt with a scoop of vanilla casein protein mixed in, and cinnamon and a packet of Stevia. It tastes surprisingly like cream cheese frosting and has a fairly heavy texture that fills you up. The stats are: 280 cal, 53 g protein, 1 g fat, and 12 g carbs.
Whilst cutting you should become good friends with eggs, fat free cottage cheese, fat free plain Greek yogurt, and big salads (I prefer arugula) with lots of veggies and meat.
01-26-2012, 12:54 AM
Thanks for reply.
How about an english muffin with some almond butter and maybe just a 1/2 cup of mixed fruits for the overall health benefits.
Love some chips with lunch, but what else do you eat! I hate to think I am just eating a couple ounces of just albacore tuna or just a hunk of turket breast with mustard?
01-26-2012, 01:11 AM
And yes, the mixed fruits with breakfast will be just fine. For breakfast on lifting days I usually have an english muffin w/peanut butter and honey, some coffee, and a scoop of whey protein mixed w/water.
Alllsooo, BCAAs can become your best friend on a cut. The calories are negligible, but they add protein to your diet and work great between meals to sip on and actually keep you filled up.
01-26-2012, 10:28 AM
Thank you for the confirmation on some mixed fruit. I couldn't imagine that some fruits in the morning would be so bad.
I will look into the Orowheat sandwich thins. Great idea.
BCAAs: I drink Xtend during workouts or during elliptical cardio sessions.
When my caloric intake is more deficit than I would like (because I did a cardio day), I throw in a O.N. gold whey shake. Since I am not bulking, I keep the shakes to a minimum per day.
Anything to mix into cottage cheese to make it a little more tasty?
01-26-2012, 10:49 AM
01-26-2012, 12:30 PM
01-26-2012, 12:49 PM
I am looking at MyfitnessPal and it looks like about 140-150. I weight 160.
It's tough because I want to stay in the caloric deficit, so trying not to take extra whey shakes, because a calorie is a calorie.
I think I will definitely continue to have at least 1 shake daily on workout days, so that would mean my average protein intake during cut is about 165.
01-26-2012, 01:16 PM
01-26-2012, 01:20 PM
In a caloric deficit whole foods, especially those that are not nutrient dense, should comprise most of your intake if you are experiencing hunger control issues. Vegetables are low energy but high in nutrients and bulk, and tougher meats require more mastication, which slows down eating/chewing, and yields greater feelings of satiety.
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