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What has helped me immensely in the satiety dept. is good ol' rice and kidney beans. I cook the beans with mild jalapenos. 1 cup of rice with 1/8-1/4 c of beans. Pair this with the meat of your choice and it makes for a filling meal.
What has helped me immensely in the satiety dept. is good ol' rice and kidney beans. I cook the beans with mild jalapenos. 1 cup of rice with 1/8-1/4 c of beans. Pair this with the meat of your choice and it makes for a filling meal.
This is my go-to as well. I used to bartend at a Mexican restaurant and I would order a side of black beans, a side of rice and some salsa fresca and just mix it all together. The beans a rice together made a protein and kept me full for hours. Plus is was delicious!
Low Carb Protein Cake:
3/4 scoop vanilla or chocolate soy protein powder (must use soy for texture, whey alone is rubbery)
1/2 scoop vanilla or chocolate whey protein powder
1 1/2 teaspoons baking powder (not soda - baking soda makes it bitter)
2 tablespoons unsweetened applesauce
liquid eggwhites in a carton stirred in to make a thick doughy consistency, the thicker consistency, the fluffier the cake
1/4 tsp or dash Salt
4 packets Stevia
Stir
Plop on a pizza pan sprayed with Pam spray - bake at 375 for 11-15 minutes until done - Let cool - it will look like a giant cookie (can make as a microwave mug cake (1 min or more on med) but is better baked.
Frosting - mix up with a spoon in coffee cup or small dish:
1 1/2 teaspoons greek yogurt whipped cream cheese (or regular whipped cream cheese-- both are low in cals)
1 tablespoon sugar free cool whip
1 teaspoon or more sugar free instant cheesecake pudding mix (this MAKES the recipe!)
Mix with Swerve (powdered stevia) Confectioners sugar until frosting consistency and taste
I add just a few grains of salt to bring out the flavor
Making Low Calorie Foods into More "Comfort" food textures.
I like mixing baked chicken (chopped up) with coleslaw and low fat cottage cheese, chopped ground turkey with veggies and cottage cheese.
The cottage cheese makes a great filler to make you less hungry, also kind of sour creamish tasting and the mixture has that "comfort" food texture like pasta dishes. I don't have blood pressure issues so I salt my foods.
Learn to like raw baby spinach ( iceberg lettuce and romaine lettuce are nice as partial adds - but they add near zero nutritional content )
Add in whatever other raw veggies you like ( you just cannot go wrong with healthy - fresh whole food veggies on a salad )
I myself love raw broccoli cauliflower green peppers mushrooms onions ( shoots or red onion sliced thin ) add nuts to taste ( almonds whole unsalted are very healthy ) tomatoes carrots that are shredded yes even celery diced up
Add in whatever healthy meat option you choose. I always have leftover King Salmon avail as I eat halibut salmon or rockfish many times a week for dinner. Add sliced steak - add albacore tuna from a can - add roast beef from the deli - add cooked cold cocktail type shrimp - don't forget hard boiled egg also ... so many options. I myself avoid bacon bits and croutons as those are adds that really turn a salad into something its not ( low carb low fat and healthy )
learn to like low cal and very small amounts of dressing on your salads as that is key to keeping them healthy.
Brown some chicken in a skillet, pour a jar of salsa over and bring to a simmer. Add a package of broccoli slaw on top and cover until the chicken is cooked through and the veggies are tender. Fish the chicken out, stir the salsa in with the slaw, and serve alone or with brown rice.
I like soup because I can make a big pot and store it in serving size bowls in the freezer so it's always handy. I make a lot of hamburger soup using a bag of cole slaw or mixed frozen vegetables. Sometimes I make bean soup with some veggies like carrots, green beans, etc.
I like chicken breasts just seasoned and pan sauteed. I had a hard time getting them cooked properly, but once I finally invested in a meat thermometer I enjoy them very much. So now I cook to 161 - 163 at the thickest part and they are always delicious. With the chicken breasts I eat some steamables vegetables with just a drizzle of olive or avocado oil and salt. Very simple, filling meal.
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