I typically eat between 1600 and 1800 calories per day. That can be a lot of food if you avoid added sugars and go light on protein dense food. I’m not that worried about calories, though – what concerns me is getting all the servings of fruits/veggies, grains, milk, and meat as recommended by the Canada Food Guide.
Breakfast is my biggest meal everyday. I try to eat two servings of whole grains, two servings of milk, at least two types of fruit, and two walnuts. When I do an audit of my breakfast it normally totals between 600 to 700 calories. Without any added sugars, that is a lot of food but that is why I have very little cravings for snacks.
Lunch these days is usually just whole wheat pasta and sauce.
I use a scaled to portion out both the pasta and the sauce, just to avoid going over 500 calories.
It’s not a terribly exciting meal but sometimes I add some crushed pepper flakes to spice it up.
For my evening meal I like to start with a half liter of diced veggies. Make sure to include one dark green vegetable and one orange vegetable.
At least twice a week I have a half can of salmon or tuna with my veggies. Other nights I just have roasted pork, beef, or chicken.
I mix it all up with some mayo and/or my sugar-free vinaigrette. This mayo has some sugar in it, but I do allow a little added sugar from time to time for convenience.
By the time I top my salad with three slices of Wasa crispbread, my supper provides over 500 calories.
By ensuring that I eat three square meals everyday, getting all the servings recommended by the Canada Food Guide and limiting the foods against which they caution, I’ve managed to lower my BMI slowly, but consistently, almost every week for the past 18 months.
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