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Three meals, three snacks - January 20th 2018, 01:32 AM

This thread has been labeled as triggering, particularly on the subject of eating disorders, by the original poster or by a Moderator. The contents of this thread might therefore not be suitable for certain sensitive users. Please take this into consideration before continuing to read.

Hey all!

Recently I've decided I want to get into better shape. The exercise part is going well so far, but I know I could be doing a better job when it comes to the eating piece of it. During ED treatment I learned it's best to eat three meals and three snacks a day. Currently I am eating two meals a day. I'm still getting a healthy amount of calories but I think it'd be better for my body if it was spread out more. So, on to three meals and three snacks it is!

The problem is that I have no idea what to eat. I HATE cooking. Most of my meals consist of either takeout or something one of my roommates cooked, since the kitchen is kind of her domain. I'm also on the go a lot so I don't really have time to sit down and eat real meals (hence why it's easier to eat two meals a day, one in the morning and one at dinner time). My meals also tend to be really carb-based (breads, pastas, pizza, etc.) and I don't eat as many fruits and veggies as I should.

Knowing all that, are there any suggestions you folks have to help me start this new process? Maybe meals that are easy to make, or snacks I can take on the go. All help is appreciated. Thank you!

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Re: Three meals, three snacks - January 20th 2018, 02:22 AM


Hey There!
Firstly congrats on deciding to get into better shape. So the first thing really is to establish goals. For example, a goal of running long distance means you need more carbs, but muscle building needs more protein.
I'm going to assume general health improvement and follow the stock 40:30:30 breakdown.
A good way to start eating 3 meals is to start having breakfast. If you can't eat a lot due to time/not being hungry, just make a smoothie. Milk + bananas is a great idea. Or cereal. These can be combined with other things to up the nutrient level. EG throw in some oats etc.
A morning snack is the next thing. Either you can have a fruit, or something light. Fruits like Apples or Bananas are great for this as they are easy to eat on the go. Alternatively, you could get a protein bar or something. If you had a smoothie kind of breakfast I recommend a solid meal here.
Next is Lunch. Given you mentioned you don't like cooking/dont have time, Rice + steamed chicken/veggies is a great option. Easy to cook and eat. If you are moving, maybe make it a wrap. Get whole meal style burrito wraps and toss whatever you like inside.
Next is the afternoon snack. Personally, I tend to eat something like eggs or something with protein. But assuming you're going with just a healthy lifestyle diet, you can have fruit obviously (they are great for everything ), or something like a cereal or a sandwich. PB sandwiches are great here.
For Dinner, I recommend something like grilled meat and a bit of carb, like rice or something. Now this again depends on your goals. I think pasta is a great idea here, since you can toss a bunch of stuff into it. Or a stew with rice.
Post dinner snack. Keep this light to help you sleep. Yogurt is great here. I personally like low Fat style yogurts. Alternatively, I eat a sandwich or make some oatmeal. ANother great option is cereal. it is a great thing to eat.

Hope this helps. Please let me know if you have different goals, since that needs different styles of food. Also, please remember I am not a dietician or doctor so my advice is off my research and what I do.

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Re: Three meals, three snacks - January 20th 2018, 05:23 PM

I am just going to list some of the snacks I ate when I was in treatment. I won't go into what nutritional requirements/exchanges they met ... but they were all approved by the dietitian.

1 of the chocolate pudding cups
A small handful of granola
1 banana

(Most of the girls I was in treatment with loved this because it was like a dessert).

1 of the vanilla yogurt cups (you can use any flavor I just preferred vanilla)
some fresh/frozen fruit - Fresh might taste better but frozen keeps longer which was a necessity given that I would switch off on what I ate. The fruit I preferred was berries.
You can add granola if you want. If I was eating this for breakfast I would almost always add granola ... If I ate it for a snack ... I might skip it.

The baby bell chese slices - I think we were allowed to eat a few (3-4?), choice of veggies. Some people would get triscuits or some other item like that to eat with the cheese.

Hummus and veggies.

I also used to do bell peppers with lemon, salt and chili powder. You can do this with Jicama as well.

Some other things I learned was that replacing mayonnaise with hummus in sandwiches was a good way to add fat to a diet without feeling like you are over doing. We also learned that including a bit of fat within each meal was important because fat keeps you satisfied longer. So adding a little hummus or a little butter was okay ... but usually just the recommended serving size ... maybe a little less.

As for meals:

I still incorporated pasta ---I just made sure I was eating the serving size that they recommended and adding veggies/protein to each. Pasta alone or too much pasta and very little protein did not keep me satisfied.

One thing I liked was mac and cheese with bacon and broccoli.

My recipe was pretty simple too.

1 of the mac and cheese cups
Some broccoli - one - two cups uncooked - when it's cooked it goes down
a few slices of bacon - I only did 3 or 4

Once everything was cooked I would put it together in a bowl or on a plate. This meal was actually really good, simple to make and quite satisfying.

The thing to remember is that you don't have to cut out carbs; you mainly just have to be certain that you are also getting in other things like fruits and veggies and protein.

I know back when I was in treatment they emphasized that we should not cut out carbs at all. The body needs carbs to some degree but we all have to work on finding a balance.

Including a salad with spinach or some of the other greens is a good way to get in veggies. The iceberg lettuce doesn't have any nutritional value. There is a spinach salad that I used to make that had bacon, hard boiled eggs and dressing. I used a oil based dressing too.

I don't know if this helped all that much and I tried to avoid making it triggering or mentioning much of anything.

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