Hi D, I’m not counting cals but here’s my ballpark: I have 3-4 heaped dessert spoons of yoghurt, a handful of berries and a dessert spoon of seeds. FF yoghurt is soooooo good.

hi DJDAussie,
I aim for 200 cals so I have adjusted yogurt and rasps down a little. This is 149 cals, 8g carbs.
50g full fat greek yogurt; 25 g raspberries; 3 g linseeds (flax seeds); 3 g sunflower seeds; 3 g pumpkin seeds; 3 almonds (3g) chopped; good pinch of cinnamon.

I’m on day 2 so still getting used to what I can and can’t have: –

Breakfast: 2 egg omelette with yellow pepper and courgette (140 kcal approx)

Lunch: Homemade vegetable chilli with cauliflower rice and natural yoghurt (250 kcal approx)

Dinner: Will be the same as lunch (but a slightly larger portion as I have a step class before dinner and will be hungry) (350kcal approx)

Snack: 2 brazil nuts (60 kcal approx)

And that will be day 2 done 🙂

B- plain yoghurt/10 cherries
L- Apple, 25g cheddar, 2 sl ham, half tbsp pickle
D- pork chop, onion bhaji, salad

Teas ( swapped to stevia sweeteners by hermesetas as found others spiked bs).

Djdaussie, if you get fage ff carton it contains 190 calories. 2 oz blueberries is 32 calories a total of 222 calories. If you get a large pot of different ff yoghurt you will need to calculate it. A teaspoon of flax seeds isnt very much.

A 2 egg omlette won’t come to many calories – about 180 for 2 large eggs and oil for frying 🙂

Thanks Newlife, Orchid and Hashimoto…. that’s all really helpful. I’m having a bit of difficulty staying between 800 and 900 cals, and I notice that I’m eating 3 meals a day, where some are only having 2, so thought I would try to cut down on breakfast as I’m not really a breakfast person but need to eat something to stop the dreaded fasting sugar monster. I’m doing OK with the higher daily cal count in regards to weight loss and glucose levels but don’t want to slowly creep up on the calorie count and I can forsee myself doing that. Ps not sure what fage is, Hashimoto, is ita brand or type of Yoghurt? Dx

I eat 3 meals a day – I hate not having breakfast, I would never get anything done if I did that! I don’t have an issue with the same breakfast each day – so the yogurt, blueberries and seeds works for me. The proportions I use give me a 205 cal start to the day which leaves 600 for my other two meals. Lunch is usually a salad and soup. Soups (homemade) vary between 120 cals to 200. Blitzed soup take longer for your stomach to digest so leaves you feeling full longer. The salad is cucumber, tomato, spring onions, all chopped up an mixed together, add balsamic or drizzle olive oil. I sometimes add 20-25g feta cheese to the salad if the soup is at the lower end of the calorie range. That leaves me 350 cals for the evening meal.
good luck

Menu Today:

B – Yogurt and seeds
L – fish soup with a dollop of yogurt
D – 2 x Heck Sausages, roasted cauliflower topped with grated parmesan and quinoa sprouts, with olive oil and vinegar dressing

First time I have done roasted cauli and I love it! Gives it quite a nutty flavour and is not as soggy as boiled cauli. Really impressed.

B – full fat yogurt & frozen berries

L – lentil & pancetta soup

D – Italian ham, pastrami, cheddar cheese, onion hummus & asparagus tips

B – Yoghurt with 2 pears

L – Warm red pepper salad

D – Chicken chasseur, carrots and purple sprouting broccoli (My husband also had potato wedges and I was very tempted to have a couple but resisted)

Drinks – water, tea with milk. small glass red wine (oops!)

Hi Dearbecks
Welcome!
I’m sure the vanilla essence is ok but it’s really important to eat enough fat, so full fat yogurt (esp Greek yogurt), full fat milk, butter, cream, fat on meat, etc is much better. If you’re cutting carbs you have to have the fat. Then you don’t get hungry.
We ve all had the anti fat propaganda for decades but it hasn’t helped us! We were told it was the fat would make us fat so we didn’t eat it- and we got fat. It’s so hard to let go of but eventually we all do once we realise that Fat is Our Friend!
Best of luck
Penny

Hi Onelmunn
Soup is definitely encouraged!
One thing I would say tho looking at your menu- are you having enough fat? I could only see fat in the eggs which isn’t enough for a day. Maybe make your own soup with plenty of olive oil? I put in a spoonful of peanut butter!
Best of luck
Penny

Hi wishbone
You ll be fine, it’s not carbs and you can go over or under a bit and it’s fine.
Penny

Hi bill
Life’s a learning curve…😜
Penny

Yesterday’s menu:
B ham, walnuts, hummus
L ham, mixed salad, russian salad, beetroot, honey & mustard dressing
D meatballs, ratatouille, vegetable curry

39g Carb / 763 Cal

Lots of useful information – very helpful, thank you everyone

Today:
B: yoghurt, mixed berries, mixed seeds
L: smoked salmon, mixed salad
D: 3 egg omelette with grated cheese; tomatoes, red onion and cucumber on the side

B – plain yoghurt/10 cherries
L – salad/tinned mackerel fillets in tomato sauce
D – ham salad/1 babybel cheese

Milky coffee with half pint whole milk
Teas

B – Yoghurt, raspberries, seeds. ..thanks Orchid your suggested proportions were spot on😆
L – left over luxury fish pie and veg
D – mustard and Parmesan coated chicken breast, Brussels with bacon and green beans

Cals 754. Carbs 49g

B: Blueberry Chia (from the recipes on here)

L: Tuna and a Mixed Salad with a Mustard and Yogurt Dressing

D: 2 Red Peppers stuffed with Quorn mince, topped with Parmesan

S: 100g Yogurt

B – full fat yogurt & frozen berries

L – lentil & pancetta soup

D – chicken, green beans, broccoli & savoy cabbage stir fried in butter, oil, garlic, chilli flakes & a splash of soy sauce

Today:
B: yoghurt, berries, seeds
L: smoked salmon, mixed salad
D; half can reduced sugar baked beans with grated cheese mixed in – my new comfort food 🙂

B – plain yoghurt / strawberries
L – 50g cheddar, 2 sl ham,apple, tsp pickle
D – slow cooked shoulder lamb – 3 lean slices, 3 tbsp cabbage, 3 tbsp runner beans, tsp mint sauce, 5tbsp gravy

Cups of tea

Not a good day today. .although I did my best, but all 3 meals were bought. ..some days it just works out that way. ..
B – (cafe) scrambled egg, chipolattas, mushrooms, black coffee
L – (picnic) rotisserie chicken, coleslaw
D- (restaurant) chicken, mashed pumpkin, broccolini, cauliflower, walnut gravy (is the only way I can describe it – it was yummy)
I’ll be very strict with myself tomorrow.

Djd im salivating 🙂

Brunch – Frozen Barries, Full Fat Yogurt, Nuts and oats smoothie
Dinner – Brown Rice with Black Eyed beans curry

Back home from lovely Easter holidays with the kids. No fridge until Wednesday so doing my best with a cool bag outside!

B: natural yoghurt, flax seed & oil, berries and tiny bit of honey (flax seed oil needs disguising!)
D: 100g chicken, stir fry veg, tamari- garlic-ginger homemade sauce
S: 25g extra mature cheese, 20g cashew & 10g almonds.

Cals: 822 Carbs: 45g

B – 50g Feta Cheese with Pea shoots topped with two medium poached eggs – 300

D – 2 x Sesame crusted seared tuna steaks with 100g edamame beans, 1 red chilli and chopped coriander tossed in lime juice and a little extra virgin olive oil – 500

Tasty! 🙂

B – yoghurt with 2 passion fruit

L – home made tomato soup and a slice of ham

D – chilli (like the one in the book, but I add peppers and don’t have yoghurt on top)

B – Fage Greek yog plus stewed rhubarb and seeds
L – smoked Mackerel, salad leaves, avocado cucumber
D – squid stir fry with broccoli and leeks, mushrooms and salad leaves.
Snacks – nuts, cheese, oatcake

Hello Everyone… just wanted to share with you that I found a bread today that is 2,5% fat, 6.2% Carbs, 11%roughage 24% protein 1% added sugar, and 1.3% salt…. and it tasted Great. so 100g was just on two slices… and it was just like eating a really good grainy bread …I toasted it..coz thats what I have been missing. I have googled the ingredients because they are listed in German.. and it is made mostly with egg whites, a sour dough base and seeds of all sorts…. It is called Protien Brot. Made by Tegut. Hoping some of you may be able to find it or something similar… think it will really help me feel more normal…

B – Greek yog/strawberries ( after reading about Fage brand on here I gave it a go, oh my! It’s SOOO creamy)
L – egg salad
D – spring greens/peas/ minced beef/gravy

Teas/coffee
Apple

That’s really interesting Fatty, where did you get it from?

Janet 1973

From the supermarket. Quite a large chain of them here Tegut. I know that his particular bread probably is not available outside of Germany. BUT someone will be making something very similar…just wanted people to know so they look out for it… I was bored and reading the spread packaging and wondering if i would ever eat it again… and I found this…. so its worth a gander….

I was up in Lancashire at my mums, who is diabetic. She gets GI bread from her bakers. She has one slice per day (it’s unsliced, baked on site) and I have to say, it’s lovely. I have no idea if it’s sold as low GI …it might be no good on this. As there’s no ‘packet’ I couldn’t find out.

Today:
B: Yoghurt, flax seed & oil, berries
D: Bolognese and courgette

Looking for a yummy snack- I’m peckish and have 100 calories & 12g carbs left. I often have nuts and cheese but too calorific today…any ideas/inspiration??

1 egg omelette and 10g cheese?
20g cheese and half an apple?
Have you any sausages?

I am on day 8 today of this journey.
I am, too, keeping a diary of sorts to track what and how much I eat, as well as my blood sugars.
Yesterday skipped breakfast, went out for lunch with a friend, and had vegetarian lasagna (with zucchini in place of noodles) for dinner.
I, too, get slightly terrified when knowing that I will be eating a meal out at a restaurant, so, I had been looking up a menu at the restaurant I plan to visit ahead of time. That way I can make my best choices, see what I need to skip or ask for “on a side” to make it less stressful for myself and to not feel rushed while placing my food order.
Love this topic.

B: F/F Fage Yog, Raspberries, level tablespoon mixed crushed nuts
L: Tuna Martinique Salad (from Lidl) with mixed leaves
D: 2 Quorn burgers, roasted veg, 1 level tablespoon light mayo

and…… 2 vodkas and diet 7up oops

4kg lose after 2 weeks, blood sugars stabilising for the past week 🙂

Ooh nice ideas…thanks Janet. Only sausages in the Freezer (might have to order these Heck ones people talk about!) X

Oksana, most of us were terrified when first eating out. Don’t be shy, tell the waiter you are on a specialist diet and can’t have carbs so please could you have your dinner minus the chips, potatoes, pasta, rice, bread. I always do that and have only ever had a really helpful response. 🙂

You can get heck sausages at iceland.

Keetz, I’ve tried the chicken Italia ones. They are low in cals and carbs but didn’t really taste much of Italy. There are a couple of other chicken ones to try.

L – Smoked salmon & cream cheese omelette wraps with salad & an apple
D – Prawn & peanut stirfry

I’m on day 8 & have lost 8lbs so far 🙂

Yesterday:

B – full fat yogurt and berries
L – red pepper & tomato soup
D – fried bacon & cabbage with 2 poached eggs
S – full fat yogurt and seeds

Today:

L – red pepper and tomato soup
D – salmon fillet, cabbage & green beans with a cheese sauce
S – full fat yogurt and seeds

Hi Jandz100

How did you make your red pepper soup or was it shop bought?

Thanks Kate

Hi Kate

Very basic recipe I’m afraid as 1st time I’ve made it. This made 3 portions which I take to work and reheat.

Roasted 300g sweet red peppers. Once cooled remove the skins, pop them in a pan with about 400ml Passata, chopped red onion, garlic, season to taste. Simmer for about 20 mins then blitz with a hand blender.

I think you’d be able to spice it up with chilli flakes or additional herbs quite easily. Could even add some cream or grated cheese to bump up the fat content.

Hi Kate, I have a similar recipe to Jandz100, but using a tin of tomatoes and 700g roasted peppers. I also add between 1cm -2cm fresh chill – depending on how hot the chilli is, a couple of garlic cloves, an onion and a tin of cannellini beans towards the end, then blend well once cooked.

As usual, breakfast of 4 or 5 strawberries and a handful of blueberries with plain full fat yoghurt.
Early dinner at 5:30 of half a tin of red salmon with a plateful of salad. Again. I’m sure my front teeth are getting longer and my ears are going floppy. It’s working though so who cares?

Thanks Jandz100 and Orchid, will be sure to give it a try.

With regards to the other conversation on sausages, i always use Quorn. Low cal, low saturated fat, high in protein and not a bad carb count

B: 100g F/F Yogurt, Raspberries, mixed nuts
L: martinique salad
D: 2 Quorn Sausages, Broccoli, Carrot & 50ml Gravy

B: Greek yog/strawberries
L: egg salad
D: egg, bacon

(My cal counting book states bacon as 117 per grilled rasher – the packet I opened from Waitrose stated 134 for 2 slices – so I erred on the side of hunger/greed and had 3!)