Constructing a Meal

About 310 kcal
Very low carb.
Lemon sole (fried in olive oil)
Goat's cheese
Green beans
Cherry tomatoes

In his book Mosley provides many recipes and also combinations that reach 800 calories.  But I find recipes frustrating.  I prefer to make sure I have a few ingredients around and then throw them together when it's mealtime.  

The Soul of the Lemon Goat

The above meal is a good example.  I found some reasonably priced fish at the local grocery and after checking the marked calories, realised it could be part of two meals.  I also found some a seafood terrine I could use on a later occasion.  I saw the green beans then went to the dairy section.  Goat's cheese seemed to fit the mix.

Here's another example - but this was more difficult.  I wanted to get about 300 calories and of course low-carb.  But I also wanted fibre and a range of nutrients.  I thought "nuts and berries":
About 320 kcal
Low carb.
Ricotta cheese
Raspberries
Blueberries
Almonds
Macadamia nuts
Chia seeds

Yugotta Get Nutty and Fruity


Nuts are high energy (i.e. high calorie) and high carb - but have many nutrients.  Berries are low carb, reasonable energy and nutritious.  So I used a scale to weigh the nuts - takes time and gets frustrating when you're hungry!  But this is necessary - a small handful of macadamias are 100 calories.  A small miscalculation could blow my diet.  

I may create a "cheat-sheet" of certain high-energy foods calorie/carb quantities.  Perhaps also a list of foods that can be eaten without regard to quantity - like spinach and broccoli.

The result was fairly tasty and quite filling.

Generally speaking, so far (nearly a week), the meals I have thrown together have been quite tasty (helps when you're hungry!) and have kept me reasonably sated for most of the way to the next meal.  In short, this diet is sustainable.

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