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Calorie Count Blog

Phase Eating: Why It May Work for You


By +Carolyn Richardson on Jan 04, 2012 10:00 AM in Healthy Eating

Taking the Guesswork Out of Choosing Healthy Meals

Courtney Cox told the Los Angeles Times that her run during ‘Friends’ involved eating a Cobb salad “doctored up with turkey bacon and garbanzo beans” every single day. While I’m not suggesting you do the same, having the same meal regularly may help you lose weight. When you’re making a major change in your diet, what to eat can become an overwhelming question to answer every meal of the day. While you recognize you need to make a switch, you may find yourself consumed with finding healthier choices. Still, some of the meal plans available online or with workout DVD’s can be information overload. Take it one meal at a time, literally. New research suggests it may help you eat less and give you a better perspective on weight loss.

Meal Monotony Leads to Eating Less

Eating the same meal every day may scream boredom, but that may help you lose weight. A term known as long-term habituation deals with presenting the same meal until it becomes less desirable. A new study published in the American Journal of Clinical Nutrition studied the effect of eating a serving of macaroni and cheese daily or weekly as a reward for a computer task. An equal amount of non-obese and obese women took part in the study. Those who ate the macaroni and cheese daily ate 100 calories less after a week, whereas those who ate it only once a week, ate 30 calories more after 5 weeks. The results were the same between obese and non-obese participants. According to the study, slower rates of habituation are related to great energy intake, therefore, their findings suggest the benefit of eating less is only effective when the same meal is eaten every day.  

Phase Eating

Bread is the Devil, a new book by Heather Bauer, R.D., C.D.N., suggests eating the same meal for breakfast and/or lunch daily for a set period of time. The idea is to set two or three go-to options for each meal of the day. While Bauer doesn’t suggest eating the same dinner frequently, she encourages occasionally repeating your favorite prepackaged meals. After finding meals that meet the nutritional and caloric requirements for your goals, at least one meal out of your day will be a no-brainer. Not only will phase eating make it easier for you to log your daily calories, but it will also make eating healthier less daunting. As you gain confidence in choosing healthy food, you can revamp your meal choices or add new ones.

Planning Your Meal Routine

After you resolve to eat the same meal for breakfast or lunch, it’s time to pick what you’ll eat and plan how you’ll incorporate it into your routine. Choose a healthy protein like Greek yogurt, egg whites, or tempeh. Add a starch such as oatmeal, baked potatoes, or brown rice, and vary the meal with a fruit of your choice. Add a raw veggie like baby carrots or celery and a healthy fat for a hearty lunch. Keep each meal item together in your refrigerator to cut down on meal prep time. Switch up the menu at least every two to three weeks. To make sticking to phase eating easier, go grocery shopping on the same day of each week.


Your thoughts…

CONTEST! Do you practice 'phase eating?' Tell us what foods you eat consistently every day to help eliminate the guesswork in our comments section below. One lucky winner will receive a signed copy of Heather Bauer's new book Bread is the Devil! (Comments accepted until January 5th, 2012, 5 pm EST)

…and our winner is: shelbydionne! She will receive a signed copy of Heather’s book as her mentality is very much in line with our philosophy that nothing is the devil in moderation. Congrats Shelby! And thanks for playing all, there will be a next time...



Comments


I do this everyday but did not know there was a label for it...I eat the same thing for breakfast and lunch every single day because it works for me since I started CCing.

I change up the flavor of yogurt I eat every morning and the fruit is either a banana or a 1/2 grapefruit.

My lunch is always the same, altho I change the bread to a wrap sometimes and my cup of soup flavor or chips/crisps flavors vary day to day.



So, to add, for breakfast I eat a lowfat yogurt with a fruit and fibre cereal mixed in and a either a banana or a 1/2 grapefruit (total calories between 150-200)

For lunch I eat a sandwich with low calorie bread, light cream cheese, stuffed with mainly vegetables and then a slice of ham/chicken/turkey, a bag of crisps, a cup of slim soup and an apple (around 350-375 calories total)



this sounds like a great idea!  i'm going to make similar choices and give it a try.  thanks!



I used to eat a spinach omelette (3 whole medium sized eggs) for breakfast every morning for about 6 months.  

Finally I got sick of it and now I eat a bacon wrap, consisting of 2 rashers of bacon grilled, frijimole (a type of hummous), lots of spinach, cherry tomatoes and spring onions on a toasted corn tortilla.  It makes breakfast time amazing and I've been having it for the past month, and I look forward to it every morning!



I appreciate the idea that eating the same thing every day will take the guesswork out of dieting, but I'm unlikely to take advice from a book called "Bread is the Devil".



I have either oatmeal and fruit or kashi go lean cereal with 1/2c. skim milk and fruit every morning.  I vary the fruit choice for some variety.  I go to work very early in the morning and I don't make time to fix eggs but on the weekends I will add 2 egg whites.  Every Sunday morning the hubby and I have a Jimmy Dean DeLight breakfast sandwhich as a treat.  He has the turkey sausage variety and I prefer the canadian bacon on an english muffin variety.

For lunch I usually eat a turkey sandwhich consisting of about 5 slices of the deli thin sliced turkey.  I rotate between smoked and roasted turkey for variety.  I also have a slice of reduced fat cheese, varying as well.  Right now I am using cheddar but I have used provolone, colby, and swiss in the past.  I use the sandwhich thins in multigrain and add tomato, pickle, and lettuce.  I also portion out 1 oz. of baked chips and eat those with a 1/2c. reduced fat cottage cheese.

Dinner varies with some type of lean protein and lots of veggies.  We typically don't do carbs with dinner.

I have had the most success with this type of eating plan.  Whenever I stray from it, the pounds tend to creep back on.



I eat eggs everymorning. I change them by adding different things - an ounce of diced ham, a tbsp of herbed tomatoes or a teaspoon of chopped mushrooms, topped by a slice of cheese. I don't have to keep many items on hand to have a nice variety.

I also rotate between just 2 or three items for lunch most weeks. Buffalo chicken wings (not the breaded kind), 95% lean beef patty or tuna salad. Green beans or broccolli on the side. I lik ethis plan and was doing it even before I knew it had a name.It really does take the guesswork out of planning and shopping.



My breakfast is more or less the same each day, and it's usually the biggest meal, munch-wise. Calories in it vary with whether there's been before-bed and/or midnight snacking, how hungry/full I feel and what I'm planning to accomplish exercise-wise that day. (And did I wind up my metabolism with an intense strength workout the day before).

If I've been getting good physical activity into my day, I rarely eat for entertainment or to try to improve my mood; my brain doesn't seem to LIKE a bunch of sugar or white bread or greasy junk, I can't seem to help but be selective.

When I get lazy and don't work in exercise and don't sleep enough I can feel my stress ramping up and my energy falling. And I feel sad and apathetic more. When suddenly high-calorie, high sugar-what-the-heck-are-vitamins-fillers seem GREAT. And then disappointing and then embarassing as the small rush of pleasure evaporates along with the short lift in energy and soon I'm awarded with weight gain, awkward and shame-filled digestive processes (why does junkfood break down so untidily?). The only thing that consistently rewards and feels good is when I eat "clean".

Anyway whoops! Ranty-pants has a standby breakfast that she eats regularly, 'cuz it's cheap, easy, healthy and yummy.

Oatmeal( --the kind that comes plain, usually "Large Flake" or "Old Fashioned" style,) 1/3 to 1/2 cup

1 apple or banana, or a couple of figs, (or whatever I've got going in the fruit dept.)

Some kind of protein, whether it's: -Greek or regular yogourt -nuts like almonds and walnuts -cottage cheese when I'm feeling dangerous lol

Then usually cinammon/allspice/ginger/ sometiimes cayenne for heat, whatever I've got

And if I'm low on above protein I might do an eggwhite omelette with spinach if I have it but always ketchup and a tiny bit of salt

Kettle provides hot water for oats making it a one dish meal (2 if I do eggs too, depending on time and motivation. Easy and good, and changing a few ingredients here and there keeps it tasty.


I thought I was alone in the "boring" daily menu. I don't vary my foods much because I like to keep things simple. When it comes to diet, I'm very rarely in a creative mood. Every once in a while I'll try something new. I always save great recipes "just in case" though. I eat oatmeal for breakfast every day. Lunch is usually 4 oz protein and a veg. in a Flatout wrap. Dinner a protein like fish or chicken and veggies. I mix greek yogurt with FiberOne cereal for dessert every night. My snacks are nuts and fruits. BORING, but I've lost 125 lbs. being boring!!!



such a simple and productive concept, why didn't I think to do it before?! Although I'm clear on my likes and dislikes, I sometimes get flooded by too much choice when food shopping so implementing this will be most helpful, will only have to focus on evening meals!

As I'd like more protein in my diet I vow to start each day with a couple of eggs with toasted granary bread along with a yoghurt or banana; my favourite breakfast so makes sense to have it every morning. I always look forward to a massive salad after working out with different meat/fish added for variety; this works for me and leaves me feeling full and smug lol

..so effectively I will be killing two birds with one stone thanks to my moment of clarity: fuelling up with brekkie to stop mindless snacking and also making productive use of my granary bread fix by using it to fuel my workouts!



Before you have a fit.  My total chololesteral is 115, my good is 65.  I have for breakfast every day.  With herbal tea and sweet 'n low.

Peppers, sweet, red, fresh, 0.25 cup, chopped Butter, salted, 0.5 tbsp Milk, 2%, 0.25 fl oz Egg, fresh, 2 large Onions, raw, 0.25 cup, chopped Zucchini, 0.25 cup, sliced  


I kind of do this.  I go food shopping and  make all the food I'm going to eat for the week on my day off so that all I have to do when I get home is warm up whatever I'm going to eat.   I do try out new recipes frequently but I've got to eat whatever it is (unless it's one of those that come out so awful I have to throw it away) for the week.  Since I get a different meal the next week I don't really get bored with the meals.  



Well I do agree with phase eating; I think it's helped me lose weight for sure. I consistently eat oatmeal and fruit for breakfast with egg whites on the weekends, and I eat a spinach salad for lunch with ginger dressing. However, BREAD ABSOLUTELY IS NOT THE DEVIL! Haha I love bread. I'm working on losing a lot more than I have, but I've already lost 30 lbs and I eat bread regularly!



For breakfast I have a package of instant oatmeal, with a (measured) 1/2 cup of 2% milk and 1 teaspoon of brown sugar - 181 calories. Lunch usually a smart ones, Stouffers or M&M small entree - try to keep it around 200 calories.  Dinner varies but try to keep it around 500 calories - PC Choice Haddock and Hops - 1 piece - 175 calories and some kind of pototoe. Eliptical for 45 mins per day gives me the added calories for a snack or a glass of wine at night. - no exercise - no snack. Effort - reward works for me.



I do this everyday, I didn't know there was a name for it either...I though it was genetic because my mom and younger sister do it too! Phase eating helped me go from 240 to 140 pounds!!! I consistently eat whole wheat toast buttered with margarine, string cheese, and lots of fruit for breakfast...occasionally when I'm out of cheese I will eat a 99% fat free ham steak. When I was living alone I could eat this for every meal, but now that I live with my boyfriend I have to change up lunch and dinner, he doesn't understand how I can eat the same thing and never get tired of it...but it's my favorite thing to eat now and the proof that this is successful in the "pudding"!


I do this everyday, and have for quite some time now.  I eat 3.5 ounces of chicken in conjunction with 2 cups of lettuce and 1/2 tomato.  To that I add 2 tbs of  vinegar and one packet of splenda.  It allows me to always know the exact calorie count and nutritional value of my meal.  I have three meals that I interchange for my evening meal as well.  It consists of 3.5 ounce of lean protein and 2 cups of green vegetables along with one apple.   Interchanging the three meals allows me to get some variety but it also lets me control the caloric intake and stay within a reasonable range.  It has been a successful approach that has helped me drop 140 pounds.  I find that by having a solid eating plan and knowing exactly what and how much I will be eating has been the perfect thing to allow me to gain control of my previously out of control eating!  I would highly recommend this to everyone



For me breakfast is my consistent meal.  I either do a whey protein smoothie with different fruits or oatmeal with turkey bacon.  Sounds boring to most but to me it keeps me from making fatal food choices right off the bat.  (My family still eats regular bacon and pancakes and other things I am staying away from).  And yes, I do think bread is the devil!  



Every weekday morning I have a bowl of one cup of Fiber One 80 cereal, 1/4 cup of frozen Dole wild blueberries, and six ounces of BLUE DIAMOND Almond Milk, Almond Breeze, Original, Unsweetened - total calories: 155, and that gets 15.6g of fiber done for the day.

Mid-morning snack: 1 med apple - calories: 126 and another 4.4g fiber.

Lunch is usually one of three things: a wrap made with Flatout lite original or Italian wraps, a handful of fresh spinach, Kraft Fat-Free mayo or Dijon mustard, and deli sliced roast beef or smoked turkey or ham with a slice of reduced-fat provolone. Baby carrots for some crunch. 15 Pringles lite chips and a Claussen dill pickle spear. Total calories: 298 and 14g fiber.

34g fiber done! And dinner is wide open - within healthy limits, of course - with around 800 calories left in a 1400 calorie a day target. That's enough for a good meal, an afternoon snack, and maybe even a Weight Watchers Chocolate Raspberry dessert!



I have just started an eating plan similar to what you have described.  I am eating lean turkey and a clementine every day for my morning snack and for breakfast I am having an egg with either wilted spinach or an apple.  I haven't noticed anything different, but I have only just started.



I didn't know either that there was a name for what I do!  Yes, breakfast is either Bob's 5 grain cereal or microwaved egg beaters with soy sausage, followed by nonfat lo-cal yogurt and a special K bar when I get to work.  Lunch is a Lean Cuisine or Health Choice frozen meal (I have several I really like and eat frequently), and then I have more non-fat yogurt and often fruit. I try desperately to avoid the candy jar at work, or any goodies people happen to bring in (daily struggle, but worth it).  Dinners can be different.  But I am a big calorie counter.

So yes, I do practice "Phase Eating".  Good to know it has a name :)



Original Post by: linden

I appreciate the idea that eating the same thing every day will take the guesswork out of dieting, but I'm unlikely to take advice from a book called "Bread is the Devil".


Have to say I agree there... Bread = essence of my life ><



I'm a great believer in a big pot of vegetable soup: I can eat that all the time, all week but doctor it with bits of ham or chicken etc.  Low in calories, too.



I am an especially plain eater which was tough for my wife, but at times, I think she likes that we eat fairly plain, easy to cook.  Breakfast everyday is a protein shake ( we mix up berry and juice type for a change ).  Morning snack and lunch is last nights leftovers ( we cook extra so there are left overs ).  Chicken BBQ'd or Shake and Bake, or BBQ'd pork, or steak, or oven roast and that's bout the meat options, and the carb is brown rice or baked/boiled potato with no salt and limited butter, and canned or frozen veg.  We may throw in a bacon and egg breakfast on the weekend, but pretty plain overall.  Makes meal making easy and quick.

 



I do this daily as well.  Kashi Go Lean with yogurt for breakfast every weekday.  I vary the cereal and yogurt for variety. Weekends I make an egg sandwich with lower cal bread, an egg scrambled with a bit of milk, 1 T of cream cheese and 2 strips of veggie bacon. 

I'd do the same for lunch, but I'm lucky that my cafeteria at work offers freshly prepared healthy meal options that are balanced nutritionally and are always under 400 calories (and we get punch cards, so after buying 5 healthy choice meals, about $4.50 with tax, the 6th is free). It's often a vegetarian meal but when it's not (as I'm a veggie) I can get salad bar or soup and a breadstick - all freshly prepared as well.



I have about 6 or 8 "go to" breakfasts and lunches and always keep the items on hand I need for these.  I have lost 33 pounds in 9 months...slow but sure.  I think the key for me has been variety!  I eat about the same amount of calories (350-400) for breakfast and lunch everyday and always inlude fruits or veggies, lean protein and whole grains (this consistency makes my choices pretty easy but allows me to change it up depending on what I am in the mood for).  I can't do the same thing everyday.  I would be so bored and my taste buds would fall asleep.  One day, a bowl of oatmeal is just the ticket, but the next I might want an egg on a sandwich thin with a light yogurt and a pear. 

My sister recently "fell off" her healthy eating plan because she got so tired of the same, exact things everyday for breakfast and lunch.  I got her the 400 Calorie Fix books for Christmas because I just love all the easy recipe and meal ideas.  I told her she needs more variety so she doesn't get bored and to eat enough at breakfast and lunch that she doesn't feel ravenous by the time she is preparing dinner.  So, while I think phase eating may be great for some, it's not so great for others, depending on their likes/dislikes, lifestyles and personalities.



I eat an egg or two everyday with a slice of low carb whole grain bread thin.

I eat a small salad with some sort of protein (usually tuna or chicken or lima beans) everyday for lunch.

My dinners vary day to day but usually are the same things week to week

 

 



I eat the same breakfast every day, oatmeal made with applejuice and water with cinnamon - i like it, never get tired of it and it keeps me fll until lunchtime. When I have oatmeal for breakfast I never even think about snacking. I tend to have the same'ish thing for lunch every day bowl of vegetable soup with lentils (homemade, main ingredient changes due to seasonality) plus a couple of ryvita and cream cheese followed by fruit and Greek yogurt. Then supper is pot luck, last night I had mushrooms in Dijon mustard sauce with whole grain rice and a green salad.

When I dont log I dont lose, these two choices take the effort out of logging, plus I enjoy the meals I eat...

What the experiment with the Mac and Cheese shows me is people who limit a particular food or dish and assign the 'treat' label to an item are more likely to eat more simply because it's their 'reward'. I think the key to losing weight and maintaining that weight loss is to understanding that food cannot give you back the emotions you assign it. (I'm not qualified professionally to make these statements, so don't quote me, just what I've worked out for my self).



I always start with a bowl of steel oats and blueberries. It gets me through to lunch and I don't do any mindless snacking in the morning!  Plus when I do exercise, I feel that I receive the energy needed!



I've been doing this every day since I started being serious about loosing weight, about two years ago, and I have lost 85 pounds.  I agree with everyone else who said they didn't know this had a name!

When I started educating myself about nutrition and calories I found determining what to eat to reach my goals each day incredibly overwhelming.  Once I found foods that I liked that met my goals it was just easier to continue eating them with a few variations.

For breakfast I eat a 6 oz container of Chibani yogurt, black cherry or blueberry (140 cal) and 1/2 cup Fiber One original cereal (60 cal) mixed together.

I have a large apple (116 cal) as a mid-morning snack.

For lunch I have a LaTortilla Factory low carb/high fiber tortilla (80 cal) with 3 oz of baked chicken breast (142 cal) and 1 raw jalapeno pepper, chopped and seeded (4 cal).

For a mid-afternoon snack I have 4.5 oz raw carrots (52 cal), 4 oz raw celery (19 cal), and 6 oz raw radishes (10 cal).

It has made it much easier for me, kind of like wearing a uniform... the fewer decisions I have to make equals fewer chances to make bad ones!

 

 



I practice phase eating while I'm at work, Monday through Friday.  I eat apple & cinnamon oatmeal for breakfast, a banana for snack.  Then I eat a Lean Cuisine for lunch (I change up the meal type from day to day, but try to keep the meal under 300 calories) and a bag of 100 cal cookies.  My afternoon snack varies though, sometimes I do a fruit cup or yogurt.  I also snack on natural almonds throughout the day to keep hunger at bay.



thats pretty much what I do ( did, doing, gonna do) all but my cheat days...Laughing



Holy moly. If I ate the same thing day after day I would get so bored! I am constantly trying out new recipes and healthier versions of my favorite foods. The way I stay on track is by planning out the whole week's meals on Sunday and only buying groceries for those planned meals. I plan breakfast, morning snack, lunch, afternoon snack, and dinner. I also cook extra at dinner and have the leftovers for lunch the next day.

I find cooking to be exciting and fun and I would be a very sad person if I ate the same thing all the time. Not to mention, your body will get used to those foods and could plateau easier. 



I eat either a cranberry bagel with neufchatel cheese (428cal.) or 2oz of bran cereal w/ whole milk and Splenda (310cal.) for breakfast. Sometimes I vary it with a two egg omelet with one slice of American cheese (270cal.).

For lunch it's either a hard boiled egg (78cal.) and 124g of cottage cheese (4% milk) (120cal.) or a slice of bread (80cal.) and a tin of sardines (150cal.).

I normally drink coffee with half&half and Splenda for a total of 50cal. per cup and 2-3 of those a day.

For dinner I just usually eat anything but with a small enough portion to keep the calories down.

Oh, I also have a 12oz. bottle of full sugar Ginger Ale (145cal.) with dinner.

Lately I've been averaging less than 1400 calories a day. My goal is no more than 1800 calories a day. I've lost 30 lbs since Nov. 2.



The past three weeks I have had an instant oatmeal packet, adding raisins to it.  It's not much, but it really does lift a burden from my shoulders because I definitely have the tendency to obsess about what to eat. 



I only like two things for Breakfast anyhow. Either whole grain toast and instant oatmeal packets, I like the Oatfit brand or 70-80 grams of Kashi Go Lean with almond milk and whole grain toast.

I eat the same thing for Lunch, A breakfast sandwich from Caribou Coffee or Starbucks, (only 300-400 calories)

I'm more flexible with dinner, as long as the calories are right I don't really care, I enjoy turkey burgers and broccoli and sweet potato fries!



I eat a lot of the same things routinely. My breakfast is typically a poached egg and 1/2 cup of non-fat Greek yogurt (with either frozen blueberries or chia seeds and a teaspoon of honey) and black coffee. Sometimes I have a yogurt and banana and sometimes it's egg and toast.

Lunch is typically one of the two: I like Healthy Choice steamers, the smaller kinds, I keep them under 230 cal a serving and a fruit or a 40-cal pack of baby carrots+celery (I precut a bunch on a weekend to just grab and go).

On weeks when I run out of HC meals, I make a pot of clear broth soup with chicken and veggies, and eat that until the pot runs out (sometimes I eat it for lunch and dinner, about 200 cals a generous serving).

Dinners are the most variable, but I often stick to romaine salad with sour cream and salsa dressing and a veggie burger or a small can of sardines.

All that said: I deviate of course, depending on what's going on during the week, but these are my staples that I enjoy.

 

 

 

 



I have been doing same meal eating for years. I am now 55 years old and still maintain my weight of 104 to 110 lbs. Here is an example of at least a 2 day a week menu. I do change it up but I stay along the same type of foods with the same calorie count. I also very rarely it bread.

My morning meal is 3 cooked egg whites, 1 oatmeal packet (100 calories) 1 black cup of coffee.

Mid morning snack 1 large apple.

Lunch 1 turkey patty, steamed vegetables, piece of fruit

Mid afternoon snack 100 calorie energy bar

Dinner 4 oz turkey, fish, or chicken grilled, steamed vegetable (lots).

After dinner snack 1/4 c raw almonds


I have been doing same meal eating for years. I am now 55 years old and still maintain my weight of 104 to 110 lbs. Here is an example of at least a 2 day a week menu. I do change it up but I stay along the same type of foods with the same calorie count. I also very rarely it bread.

My morning meal is 3 cooked egg whites, 1 oatmeal packet (100 calories) 1 black cup of coffee.

Mid morning snack 1 large apple.

Lunch 1 turkey patty, steamed vegetables, piece of fruit

Mid afternoon snack 100 calorie energy bar

Dinner 4 oz turkey, fish, or chicken grilled, steamed vegetable (lots).

After dinner snack 1/4 c raw almonds


Breakfast can vary between whole oat cereal and soy milk to a fresh egg and parm cheese. But lunch, everyday is cabbage salad with homemade coleslaw dressing to control the fat and sugar. Sprinkled with cranberries or apple and nuts or pumpkin seeds. carrots to munch on. And sugar free jello for dessert. Dinner is usually a big salad with a grilled protein (veggie burger, chicken, lean burger) and a hot veggie. No starch at night for sure. 



I eat the same breakfast and lunch Monday-Friday.  For breakfast I have Irish oatmeal with peanut butter.  For lunch I have a salad with a veggie burger, an apple, and plain Greek yogurt with fruit.  I sometimes switch up my salad a bit and I change dressings after I finish a bottle, but for the most part it's the same M-F.  I also usually have the same snack of almonds and fruit (usually raspberries or clementines) every day.  It makes grocery shopping and packing my lunch much easier.  People at work are always amazed at how "healthy" I eat.  They complain about not losing weight as they're eating Taco Bell and McDonald's because it's "easy."  In reality it's way easier and much cheaper to take a healthy lunch every day!



WOW! Certainly didn't realise there was a name for it. I do this all the time: a bowl of cheerios for breakfast and(when I'm at uni) a wrap with ham and stir fry veg inside. I go for stir fry veg rather than salad cause I hate lettuce (how awkward is that when your trying to loose weight and eat healthy!!



My go to for lunch is a homemade wrap with deli roast beef and veggies with horseradish, and a lipton cup o soup, sometimes with a side of olives. Quick, easy--and as you say--a healthy no-brainer. 



Comment Removed

Yes, my breakfast is the same each morning.  A banana before I leave work.  Once I arrive, a 1/2 of a nutritional bar or about 10 almonds.  An hour later, nonfat plain Greek yogurt - 6 oz with splenda, and 1/2 cup of frozen (now thawed) mixed berries.  Entire morning is about 4 pts on WW.



I eat oatmeal every morning for breakfast.  It helps keep me full and warms me up especially during the colder weather.  



I eat a variation on the same breakfast every workday. Every Sunday night we prepare a whole stack of breakfast sandwiches. These consist of a high fiber English muffin with one slice reduced fat Swiss cheese, one slice low fat ham and one egg fried with some vegetables. We change up the vegetables every week to keep it from getting boring. Some weeks roasted red peppers go in there, sometimes mushrooms and onions, maybe asparagus, whatever is on hand and sounds good.



Breakfast for me is almost always plain yogurt with fruit (blueberries are my fave) with 1T. each of ground flax, raw pumpkin and hulled hemp seeds. 

I make lunches ahead for the entire week by making a pot of soup or chili on the weekend.   It's pre-packaged into containers, so every day I just grab one, grab a fruit, and go.   My husband takes his larger container to work, too (he's in construction and burns a lot o' calories - so he eats twice what I do)

So that's what it's called... phase eating.... huh, who knew?



Wow!  I do this all the time but I didn't know it was helpful!  It's just easier.

Currently I eat oatmeal every day for breakfast, and salad with baby carrots, tuna, tomatoes, onions, and balsamic vinaigrette every day for lunch.

Last month breakfast was 2 hard boiled eggs and spinach, carrots, or a banana every day.  If I get tired of my salad I use salmon, turkey, or chicken instead of Tuna, or add a hard boiled egg, or sometimes a little bit of cheese.

It's been working for me so far!  I've lost 10 lbs!



I can nit eat the same thing every single day. I have problems with certain textures and sometimes I can eat yogurt for breakfast, and other times I know if I eat it I'll gag. I have certain foods that I cycle through for breakfast, but I'm not able to eat the same thing for more then 3 days in a row.

One day I'll have yogurt, berries, and dry cereal for breakfast, and another day I'll have oatmeal, dry fruit and an apple. But one thing I do have every day is decaf tea with bee pollen and cinnamon mixed in.



I think Phase eating is a great way to get serious about focusing on something other than food:  A good step.

As long as the phase food is a favorite, healthy, fresh and available--it makes life easy. 

I've been laughing reading about some of the quirky phase food routines.  My kookiest lately--because of circumstances--has been turkey pepperoni ha ha on celery sticks.  No plate. No leftovers. Even my kitty likes, and gets the end bits off the pepperoni. 

Bon Appetite!



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