How I Lost Weight and still got to work on time! Part 2 Evening Meals

I noticed when I tried sticking to a diet that my portions before were way too big. Now I don't need to rigorously stick to a diet but I do weigh pasta, rice and potatoes to make sure I'm not eating a huge serving. When I make pasta I usually make some additional servings to pop in the freezer for those days when there's nothing in the fridge or for when I just cannot be bothered to cook!

I weigh out (carb diet portions, my healthy eating plan)

• 120-150g of potato or
• 70g of pasta or
• 50g uncooked rice

as one portion, I also always buy brown pasta and rice too.

Evening Meals

Baked Salmon Recipe

I normally use a salmon fillet (about 100g) but any fish fillet would do. With salmon, I wrap it in foil and squeeze in the juice of half a lemon and add some pepper. It takes about 15  mins at 200c in my electric oven. I always check it's cooked through. I serve this with 150g of boiled potato and some green veg (peas, broccolli or asparagus).

Kebabs with Pitta Bread Recipe

For the kebab I'll have 100g of chicken, turkey or pork chopped into cubes.

Thread the cubes onto a skewer with tomato, onion and peppers then squeeze with lemon and season with salt and pepper. Grill, turning frequently until cooked through.

Warm a wholemeal pitta to serve and have lots of salad leaves.

To go with the kebab (so it's like a real kebab) make some garlic sauce by taking a tablespoon of low fat natural yoghurt and add some crushed garlic- mix this through, add parsley if you have any.

Prawns with Garlic & Chili and Rice Recipe

Make 50g of rice according to the packet. Drain.

In a pan add some chopped garlic and chilli, add veg chopped up into tiny chunks (or frozen peas and carrots would do) add 60g of cooked prawns and warm through. Add the rice, some soy sauce and a squeeze of lemon or lime. Sprinkle with some sesame seeds and serve.

Chicken Salad Recipe

Grill or roast 100g of chicken breast and serve with a large salad. Mix 120g of new potatoes with one tablespoon of low fat yoghurt and a small squeeze of salad cream, add spring onions and black pepper.

(Or serve with 120g of new potatoes and some steamed green veg)

Meatballs and Spaghetti Recipe (serves 2)

To make the meatballs:

In a bowl mix, 250g of lean mince, half a chopped onion, basil (dried or fresh) salt and pepper and about a tablespoon of tomato puree. Mix together then shape it with hands into 6 balls. Grill the meat balls for about 10-15 mins till cooked.

For The Sauce

Add half a chopped onion and sweat for a couple of mins (add a splash of water, not oil) then add a crushed garlic clove and some chopped mushrooms. Add a squirt of tomato puree and cook for a couple of mins. Add a dash of balsamic vinegar and let it reduce for a min or so then add a tin of chopped tomatoes. At the last min add a handful of ripped basil leaves and some fresh spinach.

Serve with 140g (70g per person) of brown spaghetti cooked to packet instructions.

I always have some frozen spaghetti and meatballs in the freezer for emergencies!!

Ok, there I go, sharing some recipies that helped me lose weight that also taste good too and are not difficult to make. I have loads more that I might get round to adding...............

Snacks................ I don't go without, as well as having a couple of pieces of fuit each day I'll sometimes have a cup of tea (skimmed milk) and a biscuit (sometimes even a kit kat) but only now and again! I also sometimes have a little bag of pretzels or some quavers (or any bag of crisps less than 100 cals) but I would only have one snack per day.

How I Lost Weight and still got to work on time!

My Diet, How to Lose Weight (even when your short of time)

I've always been someone who thinks- how to lose weight without exercise?

I know exercise is good for you, but I don't like it! I have however lost a couple of stone over the last year or so, I lost most weight in the first four weeks, then kept the weight off. Then I do a holiday diet, a few weeks before I go away- everyone needs a good bikini diet! If I've overdone it I can go back to eating healthy meals for a couple of weeks and feel great again! 
I thought I'd share some recipes, taken from various diets and adapted to make preparation quicker. I work full-time, so I don't have time to start the day making a complex breakfast and prepare a packed lunch too. So here is what I tried and it worked for me.

I'm not a dietitian, nor am I a doctor- if you are thinking of dieting it's recommended to check with your GP first.

Quick Diet Workday Breakfast Recipes:

I have to admit to never having breakfasts in the past, but after trying it I'd never go back to rushing to work on an empty stomach!

I try to start the day with a glass of warm water with a slice of lemon (not essential but I really like it)

I also have a coffee every morning with SKIMMED MILK (I'm sure cutting out the caffeine would be a good thing but that's not gonna happen)

Breakfast Recipe 1: Scrambled Eggs on Toast

1 Slice of brown or wholemeal toast with scrambled eggs.

This really doesn't take long at all, whilst the toast is toasting I’d beat 2 eggs and add a splash of SKIMMED MILK and seasoning (easy on the salt) microwave for 1 min then beat with a fork, pop back in the microwave on full power for 1 min. (or a bit longer for firmer eggs)

That's it. Put the egg on the toast and I have a quick tasty breakfast. I also add a raw or grilled tomato and grilled mushroom when I have the time.

This is so quick that I have it quite often, I'm sure that it is best to vary your breakfast though.

When I have more time, scrambled eggs are better made in pan and I'd add parsley or chives!

Breakfast Recipe 2: Bacon and Mushroom Muffin

I toast one wholemeal breakfast muffin, and grill one slice of lean bacon and a large mushroom until cooked. Put the bacon and the mushroom in the muffin (add sauce but not mayo) and go! If cooking bacon in the morning is going to be too time consuming I grill it the night before, store in the fridge then zap in the microwave in the morning (making sure it's piping hot) before I stick it in the muffin!

Breakfast Recipe 3: Muesli & Yogurt

A small low fat pot of yogurt, 50g of sugar free muesli, I chop a couple of different fruits (I like banana & kiwi) and chuck them all into a bowl and that's it. I'd also use frozen raspberries or maybe raisins if I have no fresh fruit. If I'm in a hurry I pop it all into a tupperware cup and eat en-route to work, you could even do this the night before.

Breakfast Recipe 4: Peanut butter on toast

2x slices of brown or wholemeal toast with peanut butter on- simple. I have a glass of fruit juice too.

Breakfast Recipe 5: Chocolate Croissant

Cut a low reduced fat croissant in half and warm in the grill then spread with a teaspoon of chocolate spread................ YUM! If you’re in a rush, it doesn’t even have to be hot but it tastes much better warmed up! Although this one is quick and tastes GOOD it doesn't fill me up for long so I'd have it with a glass of orange.

Breakfast Recipe 6: Grilled Breakfast

OK, so that's the working week done, as a Saturday treat I have a Grilled Breakfast:

1 grilled rasher of lean bacon

1 grilled reduced fat or vegi sausage

1 grilled tomato

1 grilled flat mushroom

1 fried or poached egg (if frying use spray oil)

1 slice of brown toast.

Sunday: Beans on Toast

Half a tin of beans on 2 slices of brown toast!

Quick Working Lunch Diet Recipes

I try to take my lunch to work with me, but there will always be the times I either forget to pick my lunch up or don't have time to make it at all, if I do have to buy lunch out I get a sandwich with no mayo.

I try to make a sandwich or wrap the night before and keep it in the fridge. I also take 2 pieces of fruit with me to eat during the day.

I make either a tortilla wrap, a sandwich with 2 slices of brown bread or a small bun (about 50g) with the following fillings:

1. 2x slices of turkey with salad and low fat salad cream
2. 2x slices of ham with low fat cream cheese spread and salad
3. 2x slices of beef with mustard and salad
4. 2x slices of chicken with salad and low fat salad cream
5. Half a tin of tuna (or salmon) with salad and red onion, either with low fat salad cream or a squeeze of lemon.

Or I take to work, a 300ml tin of minestrone soup with a small bun. (I check the ingredients of the soup to make sure it has lots of beans in)

I've seen a few healthy eating plans with salads and pasta salads for lunch, but I rarely have the time to make them for work. Great if you have the time, I'd just say with all of the lunch sarnies and salads- watch out for the mayo, and only use a small amount of low fat salad cream!!!

So, that's the working lunches at the weekend when I have more time I like to have:

Tuna Pasta and Beans Diet Recipe

Cook 70g of pasta (I try to use brown pasta but it doesn't matter really)

In a large bowl mix half a tin of tuna, chopped red onion, tomatoes, and add a drained (small) tin of three bean mix. Squeeze in the juice of a lemon and add the cooked pasta, throw in some chopped fresh parsley or basil f you have any. You can eat this warm or cold and I'd also have a green salad with it.

Prawn Tattie Salad

You need about 150g of cooked potatoes, chopped into cubes. Add a tablespoon of low fat greek (or natural) yogurt and a tablespoon of low fat salad cream.  About 50g of cooked prawns, a chopped tomato and some chopped spring onion. Add some black ground pepper and mix together. Serve with some spinach leaves. You can swap the prawns for tuna, ham or 40g of reduced fat cheese.

The recipes have come from different diets and have been adapted to be made as easily as possible. Each is one serving.