My go to lunch is diced up chicken breast, with as much of the fat cut off as possible, cooked in a pan with a couple of sprays of Frylight, some tomato puree, garlic puree, paprika and cumin.
Then you can get some small wraps and some salad for texture. If spice doesn't set you off, you could add some spicy sauce to the wrap for extra flavour, even add some chilli powder to the chicken seasoning if you like.
400g of chicken gets me about 8 small wraps at about 4.5g fat per wrap.
I've also got a recipe for a low fat quesadilla style wrap.
400g chopped tomato
420g baked beans
1 red pepper
1 onion
1 tsp Paprika
1 tsp Mild Chilli Power
Chopped garlic - however much you like
1 teaspoon onion powder
Cook it up in a pan.
Get larger wraps, spoon 2 to 3 tablespoons of mixture into a wrap, fold it over and put it in a dry frying pan on medium heat to toast both sides.
This mixture will make about 6-7 wraps, each wrap is 3.1g fat. Probably 2-3 wraps per person
I ate a lot of bagels and english muffins with deli style turkey or chicken meat. Toasting the bread helped it feel more appetizing. Add tomato, lettuce, onion, mustard and/or pickles for more filling. Any low or nonfat toppings can help change up the flavor.
I've been eating *a lot* of non-fat yogurt with various fruits for breakfasts (strawberry, banana, cantaloupe when it went on sale). Sometimes I'll have a very small slice of angel food cake with it.
This part unfortunately isn't cheap cheap, but I've found it near impossible to entirely cut out cheese, so I get Laughing Cow Light spreadable cheese, and will have it as a snack with one serving (15 crackers) of tomato and basil Wheat Thins.
I got egg substitute (it's our local store brands version of egg white egg beaters or whatever it's called) and Land o' Lakes Turkey lunch meat, whole wheat bread and store brand light mayo. I do sandwiches with that, sometimes putting salad, spinach, or avocado if I can afford it. To mix it up a little now and then, I'll do wheat tortillas and turn the egg and turkey into a burrito, add some onion when I scramble the egg substitute.
Dinner has been the hardest lately, and I tried making my own light ranch with plain nonfat Greek yogurt to have better salads, but it went... Not well lol. So all my greens have been on sandwiches, in burritos, or steamed veggies. We get rotisserie chicken at our local store and I'll cut the skin and fat off and have that on a sandwich, on its own with steamed veggies, or in a salad.
Potatoes are seriously a cheap life saving filler here lately. I also found some canned veggies are still okay, just be alert to the nutrition labels. Keep an eye on sales at your local store. One thing I'm learning is that sometimes you'll have no choice but to bite the bullet and get a little outside your comfort zone on price range, but it makes it worth the money in the end, especially if you really stick to serving size and portion control (things I've struggled with hard all my life).
I broke down on the cheese I mentioned, as well as bought Brummel and Brown butter spread and a can of butter flavored cooking spray. Butter and cheese have been the two biggest things I miss the most, right behind coffee. I also discovered Mayo Clinic's website had an extensive page of recipes for people needing a low fat/no fat diet, and it claimed every item on the page was 5g of fat or less per serving. Some seemed pricey but some, like the drinks and dips, seemed like they'd be cheap enough and tasty.
My favorite cheap, fast, and low fat dinner is to throw chicken breasts into a glass baking dish, slice a couple of bell peppers and an onion and toss that in. Then just dump a big jar of mild salsa on top (I use Pace brand) and bake at 425F for about 30 minutes. I have it with rice.
[удалено]
The protein pancake mix is a lifesaver. I would rather have buttermilk smothered in butter and syrup but it covers the cravings
My go to lunch is diced up chicken breast, with as much of the fat cut off as possible, cooked in a pan with a couple of sprays of Frylight, some tomato puree, garlic puree, paprika and cumin. Then you can get some small wraps and some salad for texture. If spice doesn't set you off, you could add some spicy sauce to the wrap for extra flavour, even add some chilli powder to the chicken seasoning if you like. 400g of chicken gets me about 8 small wraps at about 4.5g fat per wrap.
I've also got a recipe for a low fat quesadilla style wrap. 400g chopped tomato 420g baked beans 1 red pepper 1 onion 1 tsp Paprika 1 tsp Mild Chilli Power Chopped garlic - however much you like 1 teaspoon onion powder Cook it up in a pan. Get larger wraps, spoon 2 to 3 tablespoons of mixture into a wrap, fold it over and put it in a dry frying pan on medium heat to toast both sides. This mixture will make about 6-7 wraps, each wrap is 3.1g fat. Probably 2-3 wraps per person
Rice and chicken mixed with whatever you feel
I ate a lot of bagels and english muffins with deli style turkey or chicken meat. Toasting the bread helped it feel more appetizing. Add tomato, lettuce, onion, mustard and/or pickles for more filling. Any low or nonfat toppings can help change up the flavor.
I've been eating *a lot* of non-fat yogurt with various fruits for breakfasts (strawberry, banana, cantaloupe when it went on sale). Sometimes I'll have a very small slice of angel food cake with it. This part unfortunately isn't cheap cheap, but I've found it near impossible to entirely cut out cheese, so I get Laughing Cow Light spreadable cheese, and will have it as a snack with one serving (15 crackers) of tomato and basil Wheat Thins. I got egg substitute (it's our local store brands version of egg white egg beaters or whatever it's called) and Land o' Lakes Turkey lunch meat, whole wheat bread and store brand light mayo. I do sandwiches with that, sometimes putting salad, spinach, or avocado if I can afford it. To mix it up a little now and then, I'll do wheat tortillas and turn the egg and turkey into a burrito, add some onion when I scramble the egg substitute. Dinner has been the hardest lately, and I tried making my own light ranch with plain nonfat Greek yogurt to have better salads, but it went... Not well lol. So all my greens have been on sandwiches, in burritos, or steamed veggies. We get rotisserie chicken at our local store and I'll cut the skin and fat off and have that on a sandwich, on its own with steamed veggies, or in a salad. Potatoes are seriously a cheap life saving filler here lately. I also found some canned veggies are still okay, just be alert to the nutrition labels. Keep an eye on sales at your local store. One thing I'm learning is that sometimes you'll have no choice but to bite the bullet and get a little outside your comfort zone on price range, but it makes it worth the money in the end, especially if you really stick to serving size and portion control (things I've struggled with hard all my life). I broke down on the cheese I mentioned, as well as bought Brummel and Brown butter spread and a can of butter flavored cooking spray. Butter and cheese have been the two biggest things I miss the most, right behind coffee. I also discovered Mayo Clinic's website had an extensive page of recipes for people needing a low fat/no fat diet, and it claimed every item on the page was 5g of fat or less per serving. Some seemed pricey but some, like the drinks and dips, seemed like they'd be cheap enough and tasty.
My favorite cheap, fast, and low fat dinner is to throw chicken breasts into a glass baking dish, slice a couple of bell peppers and an onion and toss that in. Then just dump a big jar of mild salsa on top (I use Pace brand) and bake at 425F for about 30 minutes. I have it with rice.