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Low-carb breakfast and work lunch


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Old 29-08-2012, 23:27
Welsh-lad
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Going back to school on Tuesday and would love to share some ideas for eating low-carbohydrate, low glycaemic foods for breakfast and work lunch.

Breakfast is tricky, as conventionally it's so laden with sugars. e.g. cereal, milk, jam, marmalade, bread, orange juice etc etc.

I had a nice fried egg and bacon, mushrooms and tomato this morning, but that's not ideal every day.

Eggs - always an option... and smoked salmon etc.
Any more ideas?

Also work lunch? No sandwiches obviously... but I'd get bored of reheated stir-fry and the like.
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Old 30-08-2012, 00:08
degsyhufc
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Eat a rare steak and chargrilled chicken breast.
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Old 30-08-2012, 00:12
AdamCleland
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In b4 shitstorm from misguided people telling you that low carb is dangerous.


Make up a batch of home made soup that you can have for breakfast. Cream of chicken and/or mushroom soup is brilliant, and that'll keep you really full until lunch.

Lunch can be something simple. I'd go down to tesco and get a couple of chicken thighs off the rotisserie, or have a packet of pork scratchings and a pepperami or something.

Then dinner, I assume you have free reign on what you eat there.



I've been doing <20g carbs for 5 weeks now and have lost more than a stone. After the first 2 weeks you find that you're never hungry, so you'll end up not even wanting breakfast most days. It's a brilliant diet that gives real results if you do it properly.
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Old 30-08-2012, 00:18
Studmuffin
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I always do an extra pork/lamb chop, chicken breast etc the night before to have for my lunch the following day. I either do a salad or steam veggies to go with it.
Scrambled eggs are my normal breakfast but more often than not (due to time constraints) I have a protein shake with extra protein powder added. One of my local supermarkets sells low carb/high protein yogurts, I don't know if they've made their way across the pond, it's something else to look out for.
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Old 30-08-2012, 01:09
oscardelahoya
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Porridge for breakfast (low GI but not low carb), or scrambled egg, kippers, sardines on toast, sausage and egg/beans.

You could make or buy soups for lunch, sweet potatoes are low GI you could have a baked sweet potato with tuna or any kind of meat. Chickpeas are good if you like those? I find them filling in a salad, especially with some tuna, chicken or cheese. Cheese omelettes are pretty good too.
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Old 30-08-2012, 01:24
CaptainCook
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Eat good carbs.

A bowl of bran flakes and a longley farm yoghurt should do the trick in the morning along with a big mug of green tea.
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Old 30-08-2012, 02:23
AdamCleland
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Porridge for breakfast (low GI but not low carb), or scrambled egg, kippers, sardines on toast, sausage and egg/beans.
Eat good carbs.

A bowl of bran flakes and a longley farm yoghurt should do the trick in the morning along with a big mug of green tea.

OP, see what I mean?

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Old 30-08-2012, 07:58
Beau_Soir
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Porridge for brekkie, handful of nuts or suchlike for mid morning snack, then protein and veggies for lunch, sometimes I have scrambled eggs and smoked salmon, or avocado and chicken salad, that type of thing. Fruit (not too high on the sugar) or natural yogurt for mid arvo snack, then something like a stir fry for dinner. That lot should keep your blood sugar levels stable and endure you're not hungry and picking foods you shouldn't.
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Old 30-08-2012, 11:43
c4rv
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OP, see what I mean?

some of your 'dieting' advice on other threads borders on the insane never mind dangerous.


OP - Learn the difference between good carbs and bad carbs. Having sugar filled cereal made from refined grains is a hell of lot different to 100% bran flakes.
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Old 30-08-2012, 12:04
big_hard_lad
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I find wraps are a good lower carb alternative to sandwiches for packed lunches.
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Old 30-08-2012, 12:05
AdamCleland
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some of your 'dieting' advice on other threads borders on the insane never mind dangerous.
But you're yet to prove it with facts. Funny that.
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Old 30-08-2012, 13:57
c4rv
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But you're yet to prove it with facts. Funny that.
I prove it with long term results.
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Old 30-08-2012, 14:23
the_melon
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Salad are good for lunches, I make salads sometimes as I get bored of sandwiches everyday. You can throw lots of different things in salads to make them interesting and varied.
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Old 30-08-2012, 20:50
Welsh-lad
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Thanks everyone

I'll try to be creative with salad+meat combos for lunch I think.
Sausage frittata for breakfast sounds really nice too... and M&S sausages have only 1.8g carbs per sausage which isn't at all bad.

As for bran-flakes and porridge oats - they have a lot of carbohydrates.
I know they may be 'good' because they give you other things like fibre, but they're still too carby unfortunately.
I'm sticking to between 30g-40g carbohydrate a day at the moment, and then seeing how many I can add in before weight-gain becomes apparent.
Need to lose 21 pounds
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Old 02-09-2012, 20:24
Rip the TV Eye
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Going back to school on Tuesday and would love to share some ideas for eating low-carbohydrate, low glycaemic foods for breakfast and work lunch.
I take a salad to work every day. Tesco do a quality medium rare topside beef on their deli counter and I add this to a bag of their watercress, spinach & rocket salad. I add sweet peppers, carrots & spring onions (both much lower in carbs than you might think) and red cabbage (the vegetable, not the pickled condiment). I pick up the ingredients on Sunday and do enough for three days, packing them into plastic cartons that I take on Monday and leave in the fridge for Monday to Wednesday. I keep a bottle of olive oil, a salt grinder and a jar of cayenne pepper in my desk drawers when it's time to eat.

Other options were hot chicken legs from the rotisserie stand, Morrisons have an excellent minted rack of lamb ribs going cheap on theirs but it does fill you for several hours.

I don't eat breakfast now; at the moment I'm on a 12pm-8pm fasting window, but I used to have two slices of pork belly, grilled, most mornings. That would fill me up until lunchtime. A pack is reasonably cheap and lasted me two days.
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Old 02-09-2012, 20:26
Rip the TV Eye
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Thanks everyone

I'll try to be creative with salad+meat combos for lunch I think.
Sausage frittata for breakfast sounds really nice too... and M&S sausages have only 1.8g carbs per sausage which isn't at all bad.

As for bran-flakes and porridge oats - they have a lot of carbohydrates.
I know they may be 'good' because they give you other things like fibre, but they're still too carby unfortunately.
The evidence I've read indicates that wheat bran is abrasive to the gut and the nutrition is crap.
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Old 02-09-2012, 21:59
c4rv
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As for bran-flakes and porridge oats - they have a lot of carbohydrates.
I know they may be 'good' because they give you other things like fibre, but they're still too carby unfortunately.
As I said you need to read up on what GI means. There is a different between bran flakes (which can still be quite processed) and whole oat cereal which are high in carbs but low GI thus they are also very hard for body to break down so in addition to aiding digestion, release energy slowly so they don't spike your insulin levels causing food to be stored as fat.

http://www.glycemicindex.com/blog/20...10/mar2010.pdf

http://www.livestrong.com/article/50...insulin-spike/
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Old 03-09-2012, 02:15
AdamCleland
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Or he could just eat low carb and be healthier
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Old 03-09-2012, 18:35
Pumping Iron
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Or he could just eat low carb and be healthier
What is your body like? Muscle mass and bodyfat percentage? And what are your health credentials? I take it you must be incredibly fit yourself?
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Old 03-09-2012, 19:32
AdamCleland
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What is your body like? Muscle mass and bodyfat percentage? And what are your health credentials? I take it you must be incredibly fit yourself?
Since starting a ketogenic diet at a weight of 100kg on 25th July (after extensive scientific research, not listening to people on a forum who are reading off the NHS website):

I've lost 10 kilos, overall cholesterol has dropped from 222 to 209, my LDL has dropped from 156 to 130, and my HDL has increased from 49 to 64. I don't have figures for fat percentage but I've gone down 3 notches on my belt and I can wear shirts that I haven't worn for nearly half a decade again.

I also feel awesome, I don't have any mood spikes, and I have a whole lot more energy and it's really easy to get out of bed in the mornings.

Eating low carb is healthier. I'm not sure what people want to achieve when they're practically having a hysterical fit behind their computers at the suggestion of a low carb diet. But honestly, the results speak for themselves, and suggesting oatmeal is quite frankly idiotic. If OP wants to follow a low carb diet, then that's his right and you should be helping him .. not trying to push your opinions onto him.

If you read the science, and not a government website, then you will learn so much more.
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Old 03-09-2012, 19:40
Iggy's Boy
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Congratulations Adam on your weight loss! Would you mind quickly outlining some breakfast / lunch and dinner that you have as part of your low carb diet. I'm thinking of trying it.

Cheers
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Old 03-09-2012, 19:46
AdamCleland
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Congratulations Adam on your weight loss! Would you mind quickly outlining some breakfast / lunch and dinner that you have as part of your low carb diet. I'm thinking of trying it.

Cheers
Typical breakfast for me is a fry up! Bacon, eggs and mushrooms. Goes down lovely.

I don't normally have lunch because on this diet I'm rarely hungry, but if I wanted lunch then I'd have some decent quality sausages (fried) on a bed of spinach or something.

Then dinner, tonight I had home made scotch eggs (boiled egg wrapped in sausagemeat and then wrapped in bacon, and then put in the oven for 20 minutes) with some shredded cabbage and onions.

The most important thing to remember is to not go above 20g of carbs per day. If you were going to start the keto diet then you'd have to get into a habit of checking the labels on basically everything until you became more educated on what you can and can't eat.

60% of your daily calories should come from fat sources. 35% should come from protein, and 5% should come from carbohydrate. But that doesn't mean a slice of bread .. your 20g of carbs should come from green leafy vegetables. It's a myth that eating high fat makes you fat. Too many carbs along with fat make you fat.

Head over to www.reddit.com/r/keto for a community of thousands of people doing this diet, it has all the information you need on the FAQ.
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Old 03-09-2012, 19:57
Iggy's Boy
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Thanks for your reply, Adam, much appreciated. I will check out that site.

One thing is that during the week I don't have time to cook a breakfast in the morning, which is why cereal or yogurt is so convenient but I know I can't have these on a low carb diet, so what would you suggest as a real quick and easy low carb breakfast idea? Thanks again!
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Old 03-09-2012, 20:01
AdamCleland
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You know those mattesons smoked pork sausages? You can heat one of them up in a minute and a half, and have it with some mayonnaise.

Not normally what someone would have for breakfast, but the world isn't perfect :P
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Old 03-09-2012, 20:04
Iggy's Boy
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Okay, cheers!
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