[chassis]

Dietary cholesterol (shrimp, eggs) is a nothing burger and a red herring from the 1970s. Ignore concerns about dietary cholesterol. Cholesterol is mostly genetic and relates to how each person's liver operates.

Avoid and eschew "lite" and "low ____ [fill in the blank]".

Eat whole foods such as eggs, cheese, unprocessed meat, grains, oils (EVOO), nuts, vegetables and fruit. Bread has been a great food for thousands of years and is encouraged.

Today I will eat/have eaten:
english muffin
fried egg in EVOO
salad: argula, tomato, olives, EVOO, lemon juice, S&P
pita bread (fresh from a local middle eastern bakery)
honey
apricot preserves
butter
cherries
grapes
beef chili con carne (ground beef, kidney beans, tomato sauce, onions, garlic)
Grape Nuts cereal with whole milk

[chassis]

A food item that gives good satiety for me is multibean salad. I have made a few of these lately and they are really good. They remind me of summer. Beans are a good source of protein and fiber. Another benefit is the terminal step of the digestive process is greatly aided.

1 can green beans
1 can chickpeas
1 can kidney beans
1 can black beans
1 bell pepper, diced
1 small onion, diced
EVOO
balsamic vinegar
S&P
oregano, lots of oregano

Variations: replace 1 can of beans with 1 can of corn, replace the bell pepper with celery

[unluky]

Originally Posted by Needsdecaf

What does your food intake look like on a daily basis?

I struggle to get protein and maintain a good caloric deficit for weight loss. Just turned 51 and lost quite a bit of weight some time ago and got my numbers in good shape, but my LDL has crept up to 110 at this time last year and my non-HDL is 132. My HDL is 45, Cholesterol is 177, Triglycerides 109 so those numbers all good. Suspect better now as that point in time last year I had just gotten back from Europe and was definitely not paying attention to what I was eating over there, lol. So suspect it's better now as I've laid off the worst of those foods the last 6 months as I try to knock back 10 pounds and increase muscle again.

I definitely find protein heavy meals to be satiating but struggle to find ways to load up on it except breakfast. And if I go overboard (like Jimmy dean makes these crustless egg sandwiches that are a sausage patty with egg "buns" I feel so freaking full it hurts. LOL.

I have found this year that is I focus on "whole foods" mostly - my weight takes care of itself. During the week I eat clean. But I am one of those weird people who is not a foodie, so I can eat the same shit over and over. I don't really do cheat meals, but if I have an event at a restaurant - I don't sweat it and just eat something protein heavy, carb light.

Breakfast is usually a protein shake (with extra fiber added - helps with LDL and keeps my bloats to a minimum) and 2-3 eggs. I make "egg rounds" where I use a muffin pan and crack all 12 eggs in a each cup and cook at 350 for 14 minutes. Then I put them in the fridge and warm up (if I want or eat cold) each AM - super easy. 1/2 the time I also eat a banana - depends on my hunger level.

For lunch I cook up 5 pounds of chicken breast in advance (instapot or grill) and then cube up and weigh out each days (depending if I am maintenance or deficit mode). Then I have that and cans of olive oil tuna at work and I eat either of those with some cottage cheese on top. If I didn't eat a banana at bfast - I eat it after lunch sometime.

I don't like a big dinner, so I usually chop up 6-8 strawberries and then dump in 20-30 blueberries and plop some cottage cheese on top (I add a slash of almond milk and a shake or 2 of everything but the bagel seasoning) and try and have that done by 6 and don't eat again until about 7am the next day. If I am maintaining I will toss in another protein shake about 7pm.

I'm 55, still in decent shape, so mobility is my goal now. I stopped pressing anything over my head when I had a rotator cuff issue I was lucky to be able to rehab away. Pull ups, dips, dead lifts (with mild weight) dumbbell squats etc. Then treadmill. I am 5' 10" and bouncing around 162-166 this year which is fine by me and on the upper end of my BMI scale.

[chassis]

Lunch