Everyday diet...need some help.

Dave Taylor

Dave Taylor

Rex kwan Do
I've always been the type to put out a 100% effort on the bike but never into my diet and self. With working in NJ and living in Md my diet hasn't gotten better. I'd like to hear some suggestions on how to eat healthier on the fly. Honestly, during the week I eat a really good dinner, usually at home too.My problem is typically a shitty breakfast and or lunch. This consists of lots of cinnamon rolls, bagels, TEC BEC sandwiches, PBJ etc. If I were to meal prep or buy from shop rite what are some simple ways to eat better where I can just store in a fridge, then microwave or just take out and eat. Also, kids snacks are killing me....endless bags of chips, pop tarts etc. I've given up alcohol again but really want to eat better. Sort of over oatmeal. Some good things I've added are Dave's Yellow bread, more eggs and meat rather than too many carbs. I sort of know what's good but I suck at execution. Maybe Eat Clean Bro for lunches? Skip breakfast? Not a huge fan of juicing either as it requires too much time. Here's to my open book...what you got?
 
Keep it simple the less ingredients the better. Meal prep is a must for me I eat eggs every morning and prepped grilled chicken lots of fruit and some veggies for lunch everyday. Dinner is the only real wild card. The grab and go kids snacks for breakfast and meals on thw road everyday were my downfall. Also if you forget to prep for a day it's easy to go to Walmart or aldi they have cooked pulled rotisserie breast meat they sell in 1 lb containers garb that a bag of fruit, a salad bag, cucumbers , baby carrots and some low carb wraps. Or tuna but I'm not a big fan
 
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While I was much more disciplined in the past than I currently practice, whole foods, no added sugar, no grains work best for me. Basically a protein source, vegetables, maybe a fruit and a healthy fat 3 meals in an 8hr eating window.
Example: measured portions of grilled chicken breast, broccoli, nuts and an orange.
 
Meal prepping on the weekends is the closest thing to a hack I’ve found. Here are 3 staples in my house, I’m actually making to avocado chicken right now for this week’s lunch.

For the breakfast casserole we scale that up to feed 2 for the whole week, it’s huge. We usually air fry some breakfast sausage and use that in the place of the chicken.
 

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Find a diet (meaning the types of foods that agree with you and your weight/health goals) and then just prep. Make a habit out of it. Not just the preping but the shopping as well. Routine is the key. And stick to the outer walls of the supermarket, avoid the inner isles. The outer walls have all the whole foods. Skipping meals leads to being really hungry and then just grabbing the first thing handy which is usually crap so make sure you always have healthy snacks stored in the car if you're traveling (Nuts are good if you can eat them).

In a pinch for lunch if you haven't prepped Panera has some healthier choices in some of their salads. Stick to water or unsweetened iced tea. Avoid sugar and artificial sweeteners. You'd be shocked how sweet some foods taste that you never thought were sweet after a week or two of no sugar or sweeteners.

good luck
 
Two simple points of attention that have worked for me, for a long time:

-Front load calories early in the day. Eat a nutrient-rich breakfast and lunch. Put calories in your body when you’re burning them. Go lighter on dinner. Make sure you’re hydrated before you go to sleep.

-All carbohydrates are not the same. Cut out white flour/rice and corn-based foods, and focus on low-glycemic, complex carbohydrates. Brown carbs that require lots of chewing. Fiber is your friend.
 
Over night oats is perfect if you don’t have time in the morning. Put some fruit and nuts in there too. Very filling. Super easy to prep. Taste is meh.
 
For me skipping breakfast was only positive. Helps me keep my weight in check when the miles aren't getting put in . My Achilles heel is grazing during the afternoon in between jobs . You definitely need to give up the pop tart and similar high calorie garbage.
 
Eat like Remco





Dude ate 6888 calories. And was in a deficit! lol.
 
Dave Taylor said:
I've always been the type to put out a 100% effort on the bike but never into my diet and self. With working in NJ and living in Md my diet hasn't gotten better. I'd like to hear some suggestions on how to eat healthier on the fly. Honestly, during the week I eat a really good dinner, usually at home too.My problem is typically a shitty breakfast and or lunch. This consists of lots of cinnamon rolls, bagels, TEC BEC sandwiches, PBJ etc. If I were to meal prep or buy from shop rite what are some simple ways to eat better where I can just store in a fridge, then microwave or just take out and eat. Also, kids snacks are killing me....endless bags of chips, pop tarts etc. I've given up alcohol again but really want to eat better. Sort of over oatmeal. Some good things I've added are Dave's Yellow bread, more eggs and meat rather than too many carbs. I sort of know what's good but I suck at execution. Maybe Eat Clean Bro for lunches? Skip breakfast? Not a huge fan of juicing either as it requires too much time. Here's to my open book...what you got?
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a easy breakfast i been eating for a while now that is really easy is 2 soy sauce marinated soft boiled eggs and 100g of cooked jasimne rice re heated.
 
I find if I skip breakfast I just pig out even more at lunch. My goto fast breakfast is 3 eggs, big scoop of white rice (made ahead of time), some bacon bits for some crunch, and a splash of soy sauce.
 
This is a very dangerous thread, I have found many people treat diet like religion , when you question their beliefs things can they can get very emotional. I always with some problems with theories on human evolution and why humans look the way they do. To know where to go, you need to know where you have been.
 
scott62 said:
This is a very dangerous thread, I have found many people treat diet like religion , when you question their beliefs things can they can get very emotional. I always with some problems with theories on human evolution and why humans look the way they do. To know where to go, you need to know where you have been.
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Yup, there is no one size fits all approach, everyone needs to figure out what works for them via trial and error and getting expert advise (doctor, nutritionist, etc.) where appropriate.

Most of my routine has been derived from trial and error (and continues to be an on-going journey), w/o minimal medical consultation, so one day in the future I may catastrophically find out I've been wrong on something. I like to think my OCD approach to learning and research and all minimizes this, but my annual biometrics always come back off the charts good, so I'm taking that at least some sign of confirmation I'm not doing anything toooooooo stoopid.
 
Pearl said:
I find if I skip breakfast I just pig out even more at lunch. My goto fast breakfast is 3 eggs, big scoop of white rice (made ahead of time), some bacon bits for some crunch, and a splash of soy sauce.
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Same, very similar breakfast to you. I train in the morning more often than not too. Tried IF for a month or two and bonked so hard I was hallucinating. Could work for some people but for any endurance athlete that trains early it doesn't make much sense IMO.
 
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