I get a lot of
complaints questions from people about not being able to each much while dieting and that they are always so hungry. When I ask what they are eating, there’s usually a lot of micro-meals, protein bars, protein shakes and convenience type foods involved. Now don’t get me wrong. I eat all of those things from time to time, but I use them for times when I absolutely need portable.
I don’t eat them daily and it’s not for health reasons or because I don’t like the taste or that they are processed. It’s because they tend to be low calorie, yet calorie dense. Have you ever bought a microwave diet meal based on the picture on the box? Then opened it and wondered where the other half of the meal was. Yeah, that’s not going to fill you up let alone keep you full.
Every Wednesday, I post pictures of my meals on Facebook, Twitter, and Instagram with the purpose of giving you ideas on what you can do with your meals to be creative. I also like to use it as an example of how you can throw together meals really quickly that also taste good, are low calorie but huge in volume, and throw in some traditionally non-diet foods like ice cream, french toast, pizza, and so on.
The pictures I post for the day usually fall into the 1500 – 1700 total calorie range which is completely doable on most diets. I also give ways to customize them to fit your macros and calories. Come check it out and also feel free to post your own pics along the way because everyone loves new ideas. Yesterday I posted a picture of my huge dinner and I wanted to give the details behind it so you can create your own version.
The average microwave diet meal runs somewhere between 300 – 500 calories and takes about 5 – 7 minutes to make. It also costs around $4. This meal was 355 calories, took 15 minutes, and probably cost about $3. Mine had all fresh ingredients so it tasted incredible and had lots of flavor. Play with the mustard, vinegar, and spices to change up the flavors.
Grilled Chicken with Fingerling Potatoes and Veggies in a Champagne Vinaigrette
- 3 oz boneless skinless chicken breast
- 1 medium (140g) tomato on the vine
- 1 1/2 cups (100g) fresh broccoli
- 4 – 5 (148g) fingerling potatoes
- 1 oz (28g) goat cheese
- 1 tsp spicy brown mustard
- 1 Tbsp champagne vinegar
- 2 Tbsp fresh cilantro
Preheat your grill to medium heat. Meanwhile wash the potatoes and prick them a little bit. Microwave the potatoes for 3 minutes while you slice the broccoli into florets and the tomato into slices. When the potatoes are done, remove from the microwave.
Place the chicken breasts and potatoes on the grill and grill for about 5 – 7 minutes. Flip the chicken, rotate the potatoes, and drop the broccoli and tomatoes on the grill. Grill for another 5 minutes or so until the chicken is cooked thoroughly. Check the broccoli, tomatoes and potatoes during this time and flip when they need it.
Remove everything from the grill. In a small bowl, combine the mustard and vinegar while the chicken rests for about 5 minutes. Slice the chicken, and arrange everything on a plate. Drizzle with the vinaigrette, crumble the goat cheese on top, and sprinkle on the cilantro. Done!
Makes one serving at approximately 355 calories each – 28g protein, 36g carbs, and 8g fat.
I actually also planned on eating part of an apple with dinner, but I was too full to eat it all. Yes, too full. So keep these ideas in mind when planning out your meals. Hunger sometimes creeps in and is an expected part of dieting, but there are ways to minimize it. It doesn’t take a lot of time, effort or money. You just have to think outside the box. 😉 (I couldn’t resist that one. LOL.)
I’d love for you to drop by and join in on the Wednesday food pic fun. If you’re looking for more in depth help on a nutrition plan for your goals, let me know at firstname.lastname@example.org. Assessments are always free and we can talk about what we can do together to get you there.