LE meal ideas and recipes

[stephk]

Hi All

So I promised to start a thread with some recipes and meal ideas that I have enjoyed on my 8 months on the diet. I hope it helps someone and other ladies do feel free to add to this with recipes!!!

Just to be open, the way I have done the diet (and atomic - thank you for inventing this flexible diet!!!) is 1800-2000 cals (or maximum cals) for 50-60g protein, 30% cals from fat (c60g). I couldnt do 40-50g protein as protein is in EVERYTHING and its impossible to do that amount of protein and 1800 cals - I can't do empty calories of sugary pop, I hate it. I didn't want to start off too strict in order to leave room for manoeuvre and I am glad I didn't because I lost a lot of weight in the beginning and had subsequent problems ovulating (this was down to coming off BCP, not due to diet). My weight has been stable since christmas, with just 1-2kg fluctuations up and down which doesn't mean anything. I have wanted to keep it stable because apparently I look thin so I certainly do not need to lose any more weight. My BMI is around 20.8. No need to cut further (I weigh 58-59kg and when my DS was conceived I was 70-71kg. Lowest adult weight is 54-55kg and I have no desire to be back there - just to say 54kg and 72kg are the extremes of weight I have been in adulthood!)

I have managed, for the most part, to be vegetarian monday to thursday and then relax at the weekend so I don't do this fully 7 days a week I am usually over my totals at the weekend whether meat is eaten or not. I can't for my own sanity but also DH is not happy about it. At first he wasn't so bothered but now it has been taking so long to conceive he is blaming this and blaming me.

So here I am with my sushi takeaway, champagne and 'he's just not that into you' on TV - I'm going to do as much as I can in the next hour and please bear with me, I will add what I can, when I can. I can't be on here as much as I used to be.

Apologies but the links will be a bit UK centric

(admins - sorry if this is in the wrong place, if it is, please move it - thank you)

[stephk]

This I would often have for lunch at work:

Jacket potato
Pack of Mash Direct cauliflower cheese: Ocado: Mash Direct Cauliflower Cheese Gratin 350g(Product Information) (http://www.ocado.com/webshop/product/Mash-Direct-Cauliflower-Cheese-Gratin/69389011?from=search&tags=%7C20000&param=mash+direct&parentContainer=SEARCHmash+direct_SHELFVIEW)
Salad (bag of salad leaves, a few roasted veg*, maybe some artichokes)

* things like asparagus and baby corn, I would wash and then wrap in foil before putting in the oven to roast - uses no fat. Things like butternut squash, onion, courgette, mushroom, i would spray some frylight on a tray and place the cut up veg onto this before roasting

approx 645 cals, 17g protein and 20g fat

[stephk]

Another lunch:

Kirstys moroccan veg: Ocado: Moroccan Vegetables with Quinoa & Brown Rice 400g(Product Information) (http://www.ocado.com/webshop/product/Moroccan-Vegetables-with-Quinoa--Brown-Rice/76901011?from=search&tags=%7C20000&param=kirstys&parentContainer=SEARCHkirstys_SHELFVIEWMash) direct red cabbage & beetroot: Ocado: Mash Direct Red Cabbage & Beetroot 350g(Product Information) (http://www.ocado.com/webshop/product/Mash-Direct-Red-Cabbage--Beetroot/58008011?from=search&tags=%7C20000&param=mash+direct&parentContainer=SEARCHmash+direct_SHELFVIEW)

For most people this would be enough, but I usually add a salad....

approx 550 cals, 14g fat, 15g protein

[stephk]

Another great lunch (or dinner!) idea - if you can find a low fat veggie soup, this will fill you up if you add other things with it (I am not one of those people who can just sit with a cup of soup!!) Two great soup examples I have had a lot of:
Chargrilled veg soup: Ocado: Chargrilled Vegetable Soup Waitrose Love Life 600g(Product Information) (http://www.ocado.com/webshop/product/Chargrilled-Vegetable-Soup-Waitrose-Love-Life/77839011?from=search&tags=%7C20000&param=soup&parentContainer=SEARCHsoup_SHELFVIEW)
Slow roast tomato soup: Ocado: New Covent Slow Roast Tomato Soup 600g(Product Information) (http://www.ocado.com/webshop/product/New-Covent-Slow-Roast-Tomato-Soup/31661011?from=search&tags=%7C20000&param=new+covent+garden&parentContainer=SEARCHnew+covent+gard_SHELFVIEW)

I will often have a soup, a BIG salad and a pretzel. Or if extra hungry a white baguette instead of a pretzel. If I need to get 2 eggs with mayo in, I will go for the tomato and balsamic soup, a white baguette, the eggs and mayo (its a tiny bit of mayo and I have never been one for butter in sarnies, plus a big salad as above and I am stuffed.

All of this without the eggs and mayo: 490 cals, 5g fat, 15g protein.
all of this with the eggs and mayo: 720 cals, 20g fat, 27g protein (please note I have a teaspoon of full fat mayo and large free range eggs)

[stephk]

A dinner I would often have. Now my DH sometimes will tolerate a veggie meal, most of the time he won't, so this is perfect for adding a chicken breast/pork chop/whatever to this for your DH.

Stuffed peppers:
1 pepper for each person, cut into halves (fry a tray with fry light and place these on the baking tray tray facing up)
Put some whole mushrooms on the baking tray.
Bake in the oven for 20-30 mins or however long you like to cook these for
cook a pack of garlic and coriander cous cous (or whatever cous cous)Ocado: Garlic & Coriander Couscous Waitrose 110g(Product Information) (http://www.ocado.com/webshop/product/Garlic--Coriander-Couscous-Waitrose/13450011?from=search&tags=%7C20000&param=garlic+and+coriander+cous+cous&parentContainer=SEARCHgarlic+and+cori_SHELFVIEW)

When cooked, I fill the peppers with the cous cous and also divide some layered veg between the 2 plates: Ocado: Layered Vegetables Waitrose 350g(Product Information) (http://www.ocado.com/webshop/product/Layered-Vegetables-Waitrose/59549011?from=search&tags=%7C20000&param=layered+vegetables&parentContainer=SEARCHlayered+vegetab_SHELFVIEW)

will often have a corn on the cob on the side

approx 450 cals, 10g fat, 8g protein - so this is brilliant for dinner if you are out with work for lunch or something. Gives you lots of allowance :)

[stephk]

Chickpea or lentil curry.

recipe:
either a tablespoon of good quality olive oil or chilli oil or whatever oil - or a few sprays of frylight
1 finely chopped onion
as much garlic as you want to chuck in :)
1 tsp garam masala
as much chilli flakes/fresh chilli you want to chuck in :)
1 tsp cumin
1tsp turmeric
1tsp dried coriander
salt to taste (i use sea salt)
1 can chickpeas (Ocado: Mr Organic Chick Peas 400g(Product Information) (http://www.ocado.com/webshop/product/Mr-Organic-Chick-Peas/73531011?from=search&tags=%7C20000&param=chickpeas&parentContainer=SEARCHchickpeas_SHELFVIEW)) OR lentils (Ocado: Mr Organic Organic Lentils 400g(Product Information) (http://www.ocado.com/webshop/product/Mr-Organic-Organic-Lentils/94037011?from=search&tags=%7C20000&param=lentils&parentContainer=SEARCH_ADS))
1 can chopped tomatoes (Ocado: Organic Chopped Italian Tomatoes Waitrose 400g(Product Information) (http://www.ocado.com/webshop/product/Organic-Chopped-Italian-Tomatoes-Waitrose/24179011?from=search&tags=%7C20000&param=chopped+tomatoes&parentContainer=SEARCHchopped+tomatoe_SHELFVIEW))
as much fresh coriander as you like to chuck in/garnish etc

I often add whatever veggies are in the fridge and some butternut squash :)

Method:
1. put either the oil or fry light in a large wok, pot or frying pan. Whatever you prefer. Chuck in the garlic and onion and cook until translucent (3-5 mins)
2. add all spices, chilli etc to the pot for 1 minute
3. add the chickpeas or lentils and tomatoes and cook, stirring occasionally for about 20 mins.
4. If adding veggies at them at the same time as the other stuff for 20 mins :)

I use a pack of white basmati rice from tilda: Ocado: Tilda Steamed Basmati Pure 250g(Product Information) (http://www.ocado.com/webshop/product/Tilda-Steamed-Basmati-Pure/36384011?from=search&tags=%7C20000&param=basmati+rice&parentContainer=SEARCH_ADS)

chickpea curry (using chilli olive oil): approx 650 cals, 10g fat, 15g protein
lentil curry: 500 cals, 9g fat, 9g protein

This is great to adapt up or down with more or less fat or veggies depending on your other meals

and you can add meat onto your DHs curry without him realising you are not eating meat :)

[stephk]

going to bed now will post more soon

[missxo143]

This is great Thank you!

[stephk]

This is a brilliant site for veggie recipies. They wouldn't want me to repost recipies but I am sure they won't mind me sharing the website details:

We Don't Eat Anything With A Face (http://wedonteatanythingwithaface.blogspot.co.uk/?m=1)

[stephk]

I've had this a few times - very yummy and I usually have garlic bread with it :)

Ingredients
1 tbsp olive oil (or frylight spray if you prefer)
1 onion, chopped
2 red peppers deseeded and finely chopped
1 chopped courgette (optional)
1 garlic clove, crushed (I love garlic and having some these days is a real treat so I will use more than one!)
400g can chopped tomatoes
500g pack gnocchi (I use Ocado: Giovanni Rana Gnocchi 500g(Product Information) (http://www.ocado.com/webshop/product/Giovanni-Rana-Gnocchi/69704011?from=search&tags=%7C20000&param=Gnocchi&parentContainer=SEARCHGnocchi_SHELFVIEW))
handful basil leaves, torn
mozzarella balls - Ocado: Galbani Mini Mozzarella 150g(Product Information) (http://www.ocado.com/webshop/product/Galbani-Mini-Mozzarella/14678011?from=search&tags=%7C20000&param=Mozzarella&parentContainer=SEARCHMozzarella_SHELFVIEW)

Method
1. Heat grill to high. Heat the oil/frylight in a large frying pan, then soften the onion, garlic and other veg for 5 mins.
2. tip in the tomatoes and gnocchi, then bring to a simmer. Bubble for 5-10 mins (use your own judgement), stirring occasionally, until the gnocchi is soft and the sauce has thickened.
3. Season if required (I don't), stir through the basil, then transfer to a large ovenproof dish.
4. Scatter with the mozzarella, then grill for 5-6 mins until the cheese is bubbling and golden. Alternatively oven bake for 5-10 mins.

Cooking with olive oil is 646 cal, 17g fat and 23g protein. Fat content will be lower if using frylight spray.

[stephk]

This is another great website

Ready to discover the secret to quick & HEALTHY cooking? (http://thestonesoup.com/blog/about/)

I have made white bean and veg stew which is featured on this site. I always have it with garlic bread but you an have with any or no bread.

The basic recipe is pasted below but I would always add in more veggies than listed. Butternut squash, mushroom, leek, asparagus, babycorn...everything I have tried works!

vegetable & white bean stew
Serves 3-4
2 cans white beans (400g / 14oz each) (if cooking for 2, just use 1)
2 cans tomato (400g / 14oz each) (if cooking for 2, just use 1)
2-3 zucchini, sliced into coins
2 tablespoons smoked paprika
1 bag washed baby spinach leaves
1. Place beans and their canning liquid, tomato and their
juices, zucchini and paprika in a large saucepan.
2. Bring to a simmer and cook uncovered for about 10
minutes or until the zucchini is soft.
3. Add spinach and continue to cook, stirring, until the
spinach is just wilted. About a minute or so.
4. Taste, season and served drizzled generously with your
best peppery extra virgin olive oil. (I personally skip this part but I do add chilli flakes and some sea salt)

The basic recipie without oil is 230 cals, 10g protein and 1g fat. Hence I always put in more veggies and had a big garlic bread with it

[stephk]

I love the Gallo range of risotto pronto. Here is a great example:

Ocado: Riso Gallo Pronto Saffron 175g(Product Information) (http://www.ocado.com/webshop/product/Riso-Gallo-Pronto-Saffron/57736011?from=search&tags=%7C20000&param=risotto&parentContainer=SEARCHrisotto_SHELFVIEW)

I would roast some butternut squash on a roasting tin (with fry light of course!), and add any other veggies that happened to be around. Babycorn, asparagus, mushrooms also work well. Add the roasted veggies to the cooked risotto and in my case some garlic bread!!!

A half pack of risotto is 300 cal, 1g fat, 5g protein. So a really low meal - you definitely need to add veggies and garlic bread IMO!!

[stephk]

DS waking up now so i will be back soon.....

[SamS_TTCPink]

Some awesome ideas steph! 👍

You do like your garlic bread, don't you? 😉💜

[stephk]

I love it!! And I love the fact I can have as much of it as I want on this diet :)

[stephk]

Sweet potatoes
One pack of mash direct cauliflower cheese if eating alone
Broccoli

650 cals, 15g fat, 15g protein

If cooking for you and DH
Sweet potatoes
Half pack of mash direct cauliflower cheese
Broccoli
Roast mushrooms
Corn on the cob
If DH insists on having meat, you can easily give him a chicken breast

590 cals, 8g fat, 8g protein

[stephk]

I would also often take some sweet potatoes and broccoli to work to warm up in the microwave. I would then eat these with humous.

If having 3 tablespoons, that's 500 cal, 8g fat and 4g protein

I would add a salad

[atomic sagebrush]

Steph THANK YOU so very much - this is invaluable esp. for the UK gals since I can't always be as helpful for them as I"d like. :hugs:

[eleena2014]

Are we allowed to add meals to this thread or is it just for you Steph? X

[stephk]

Please feel free to add recipies I just did it to help others :)

[blackbekki]

Great ideas thank you so much. I've been eating same things all the time thinking that's all we can have. It's nice to see a variety. Now I think I'll cut out meat most days and treat Sunday dinner once a week x


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[lyagirl]

This is awesome Steph!! Thank you!

[stephk]

I really like the merchant gourmet range. Spelt is a great alternative to rice and is low in protein and fat.

Ocado: Merchant Gourmet Ready To Eat Spelt 250g(Product Information) (http://www.ocado.com/webshop/product/Merchant-Gourmet-Ready-To-Eat-Spelt/235054011?from=search&tags=%7C20000&param=merchant+gourmet&parentContainer=SEARCHmerchant+gourme_SHELFVIEW)

I am planning on eating a pack of this plus a waitrose vegetable layer on thursday. That will be 770 cal, 23g fat, 24g protein. Nice and filling!

Half a pack of spelt, if you are sharing it with your DH and adding other things to it is 230 cal, 3.8g fat and 6.6g protein. You could have any veggies with it.

[stephk]

I have also eaten their red and white quinoa but can't remember what I had it with!

Ocado: Merchant Gourmet Ready To Eat Red & White Quinoa 250g(Product Information) (http://www.ocado.com/webshop/product/Merchant-Gourmet-Ready-To-Eat-Red--White-Quinoa/49044011?from=search&tags=%7C20000&param=merchant+gourmet&parentContainer=SEARCHmerchant+gourme_SHELFVIEW)

half a pack of this is 250 cal, 7.6g fat and 7.6g protein. It would go nice with any veggies or in salads. I would probably have the whole pack in a big salad knowing me!

[stephk]

These pies are VERY yummy and I never get any complaints from DH when we have these!

Ocado: Higgidy 2 Roasted Mediterranean Vegetable Tarts 310g(Product Information) (http://www.ocado.com/webshop/product/Higgidy-2-Roasted-Mediterranean-Vegetable-Tarts/55522011?from=search&tags=%7C20000&param=higgidy&parentContainer=SEARCHhiggidy_SHELFVIEW)

One pie is 380 cal, 25.7g fat and 10.5g protein. So this is good for someone doing 60g fat per day like me

Ocado: Slow Roasted Tomato & Brie Tartlets Waitrose 2 x 130g(Product Information) (http://www.ocado.com/webshop/product/Slow-Roasted-Tomato--Brie-Tartlets-Waitrose/62029011?from=search&tags=%7C20000&param=brie&parentContainer=SEARCHbrie_SHELFVIEW)

These are 353 cal, 19g fat and 8.5g protein

So I get whichever pie I happen to fancy that week. We usually have them with parmentier potatoes and lots of veggies, whatever veggies are on offer. I have also had them with boiled potatoes which is good for keeping fat content in check (as parmentier potatoes have more fat but are so much tastier!!)


parmentier potatoes for anyone who doesn't know:
Ocado: Parmentier Potatoes Waitrose 500g(Product Information) (http://www.ocado.com/webshop/product/Parmentier-Potatoes-Waitrose/59433011?from=search&tags=%7C20000&param=parmentier&parentContainer=SEARCHparmentier_SHELFVIEW)

Half a pack is 307 cal, 14g fat, 5g protein

[stephk]

This is a new thing I have noticed so will be trying this week:

Ocado: Goats Cheese & Spinach Slice Frozen Waitrose 2 x 100g(Product Information) (http://www.ocado.com/webshop/product/Goats-Cheese--Spinach-Slice-Frozen-Waitrose/200428011?from=search&tags=%7C20000&param=goats+cheese&parentContainer=SEARCHgoats+cheese_SHELFVIEW)

i will be having with:

Ocado: Red Cabbage Waitrose 300g(Product Information) (http://www.ocado.com/webshop/product/Red-Cabbage-Waitrose/22740011?from=search&tags=%7C20000&param=red+cabbage&parentContainer=SEARCHred+cabbage_SHELFVIEW)

and yes, you guessed it, LOTS of yummy roast veggies (roasted on a tin with fry light!) in our case this week, it will be leek, asparagus and babycorn.

that will be 577 cal, 27g fat, 9g protein

[stephk]

This is another very yummy meal but depends if you like anchovies/are eating anchovies as part of your diet:

Ingredients:
Either use linguine or spaghetti. I like the fresh ranges from waitrose (e.g. -
Ocado: Fresh Linguine essential Waitrose 500g(Product Information) (http://www.ocado.com/webshop/product/Fresh-Linguine-essential-Waitrose/55813011?from=search&tags=%7C20000&param=linguine&parentContainer=SEARCHlinguine_SHELFVIEW)) I use 1/3 pack per person, serves 4 my butt!!
Tin of anchovies (Ocado: Anchovy Fillets In Extra Virgin Olive Oil Waitrose 50g(Product Information) (http://www.ocado.com/webshop/product/Anchovy-Fillets-In-Extra-Virgin-Olive-Oil-Waitrose/43503011?from=search&tags=%7C20000&param=anchovies&parentContainer=SEARCHanchovies_SHELFVIEW))
Tendersteam broccoli
Garlic cloves - as many as you like
Chilli flakes - as much or as little as you like
Parmesan, or veggie parmesan (I like Ocado: Divo Vegetarian Grated Italian Hard Cheese by Aldo Zilli 80g(Product Information) (http://www.ocado.com/webshop/product/Divo-Vegetarian-Grated-Italian-Hard-Cheese-by-Aldo-Zilli/99094011?from=search&tags=%7C20000&param=divo&parentContainer=SEARCHdivo_SHELFVIEW))

Method:
Have the pasta cooking in its own pan
I use a bit of the oil from the tin of anchovies in a wok. I add the chopped garlic to this and let the garlic soften for a minute or 2.
Chop up the anchovies and add to the wok
Chop the broccoli and add to the wok.
One the broccoli is coated in the garlicy anchovy goodness, add the cooked pasta and coat it as much as possible in all of this. Chuck in as much parmesan as you would like.
Serve on plates and add more parmesan if you want to.

If you like basil, its nice to add some chopped up basil leaves whilst cooking.

I love this meal. It is also nice to have a fillet of baked salmon on this if you are on a cheat day.

without the salmon: 400 cal, 11g fat, 22g protein
with the salmon: 690 cal, 30g fat, 49g protein

[stephk]

ok think i need another break from this now :)

[atomic sagebrush]

Great ideas thank you so much. I've been eating same things all the time thinking that's all we can have. It's nice to see a variety. Now I think I'll cut out meat most days and treat Sunday dinner once a week x


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Variety is key on LE Diet both to be certain you're getting all the nutrients you need for your health (without having to take prenatals) and also it makes it MUCH easier to stick to than that horrible old sway diet where people were eating plain pasta and greek yogurt.

[atomic sagebrush]

I don't have enough "likes" for this thread so I will give it ONE BIG LOVE!! THANK YOU!

[eleena2014]

Veg cous cous with tomato and sweet chilli.
Ingredients- cous cous (or pasta) aubergine,courgette,pepper,Onion, garlic clover whole,can chopped tomatoes,tbs sweet chilli.
Method- put 2 teaspoons of olive oil in a roasting tin for 2 min, put in all the roughly chopped veg and roast on gas mark 6 for 40 min. Prepare sauce of can chopped tomatoes and sieve it. Serve veg when done and pour the sauce all over. Not sure on the cals or anything on this.

[eleena2014]

Philly frittata
Ingredients- new potatoes,tomatoes,spring onion,least,sweet corn,3 eggs lightly beaten,philadelphia,cooked chicken peices (optional)
Method - cook chicken, cook the new potatoes for about 7 min and dice them, toss potatoes,chicken and veg together,and fry until warm,pour in the eggs and cook until lightly browned,dot with the Philadelphia and grill until golden.
Again not sure of cals e.t.c

[eleena2014]

Ramen noodle salad.
Ingredients - courgette finely slices,carrots finely sliced,spring onions finely chopped,ramen or other noodles,2tbs of honey,2tbs of Mirin sauce,lemon,tbs soy sauce
Method - combine,honey,mirin and soy sauce in a pan and bring to boil, and let cool,then add a squeeze of lemon.cook noodles and add the sauce and mix together

[bluebonnet22]

Awesome thread guys!

[MyByC]

This is brilliant seph! Thaaaank you

[HopingForHairbows]

This is a great thread! Thank you!! I am only a week and a half in, so I don't have any fabulous recipes. I am still experimenting, and most nights just making regular meals for my family and forgoing the meat personally. I am excited to try some of these

[atomic sagebrush]

Ramen noodle salad.
Ingredients - courgette finely slices,carrots finely sliced,spring onions finely chopped,ramen or other noodles,2tbs of honey,2tbs of Mirin sauce,lemon,tbs soy sauce
Method - combine,honey,mirin and soy sauce in a pan and bring to boil, and let cool,then add a squeeze of lemon.cook noodles and add the sauce and mix together

I am seriously making this!! sounds so good!

Just wanted to mention for Americans reading this:

courgette = zucchini
aubergine = eggplant
Philly or Philadelphia = cream cheese

[eleena2014]

Tomato and onion savoury tart recipe
Ingredients
2tbsp vegetable oil
2 onions, peeled and finely sliced
1 garlic clove, finely sliced
375g (1 sheet) ready-made puff pastry
200g cherry tomatoes, halved
2 sprigs thyme
1-2tbsp balsamic vinegar

Preheat the oven to 200C/400F/Gas 6
Heat the oil in a pan and cook the onions until soft and deep gold Add the garlic and cook for a further five minutes. Set aside.
Roll out the puff pastry sheet on a lightly floured surface until about ½ cm in thickness. Score a rim of about 1cm all the way round. Transfer to a lightly greased upside-down baking sheet and prick the centre of the pastry all over with a fork up to the scored rim. Bake in the oven for five minutes until the edge has risen and the bottom starting to cook through.
Spread the onion mixture over the pastry up to the rim, then top with the halved tomatoes. Sprinkle thyme leaves and balsamic vinegar, then bake in the oven for 10-15 minutes until the pastry is cooked through and the tomatoes starting to soften. Serve warm.

[stephk]

Gluten free diet plan: the 10 most delicious recipes - Quick and Easy Recipes From Stylist Magazine - Stylist Magazine (http://m.stylist.co.uk/life/recipes/gluten-free-diet-plan-the-10-most-delicious-recipes-for-lunches-dinners-and-cakes)

If anyone is gluten free. I haven't assessed these for protein and fat, and some contain eggs/meat but it's more for inspiration and what you can adapt :)

[weeziewoozles]

I've loads to add to this thread! From this sway and the last.

Mushroom risotto -
Chop mushrooms, spring onions, leeks and iceberg lettuce (all Grade A foods for LE) and add one clove of garlic for flavour. Sauté them all using oil spray and then thr0w in arborrio rice or sushi rice etc. Then add a dash of soy sauce and a dash of mirin (a sweet sake used for cooking) and some low fat vegetable stock. Such a delicious veg risotto! Using 75g of rice as a portion, it came to 335 cals, 2g fat and 6g protein. I cheekily had a large chunk of a rustic French baguette with it but no butter!

Asian vegetable noodles -
Chop a variety of veggies into long thin strips (try and use as many girl friendly veg as possible - I use leeks, courgettes/zucchini, mushrooms, peppers) and stir fry them using oil spray (with ground ginger and garlic in) and a dash of water to help steam them. I normally then add soy sauce and mirin, and possibly more ginger, then toss the whole lot in the lowest calorie noodles you can find. I've also done this with rice and with a sweet and sour sauce (mix tomato ketchup with rice vinegar, honey and soy sauce, plus add pineapple pieces if you have them!). I often serve this kid of dinner with a few mini vegetable spring rolls.

Veggie curry -
Chop whichever veg you fancy into chunks. I use brown onions, peppers, carrots and something starchy but low-cal like swede/rutabaga, sometimes I use peas too if I have enough protein left and I often use one of those frozen veg mixtures as it's easier and slightly less nutritious. Now make up a spice paste. This would normally involve loads of oil and freshly ground whole spices. If you would prefer to use a ready made curry paste, then do, just make sure you count the fat! I normally use 1tsp cumin, 1tsp coriander, 1tsp turmeric, 1/2 tsp cinnamon, 3 cardamon pods, 3 cloves and 1/2 tsp chilli/cayenne, all mixed together in a little water (I sometimes add some onion seeds or fennel seeds. Heat a pan coated in oil spray and add your spice paste. Add the chopped onions next and cook until softened, then add all the other veggies and toss them in the spices. After a few mins, add some low fat vegetable stock and a squirt of tomato puree. Thoroughly mix and bring to the boil then reduce to a low simmer for about half an hour. Check that your root veg are soft before serving. I serve with white rice, mango chutney and sometimes a plain nan or chapati (the latter are very easy to make, you gradually add water to some wholewheat flour, stirring until you get a dough. Kneed well for about 15 mins and then leave for about 30 mins to rest. Separate into small balls and sprinkle flour on your surface and roll them out as thin as you can. Put a frying pan on the heat and once hot, add your chapati. Turn and cook the other side. These are so quick and yummy served warm with your curry.)

Roasted vegetable pasta -
Cut peppers, courgettes/zuchini, aubergine/eggplant, red onions and mushrooms into large chunks and cover them with oil spray and a dash of balsamic vinegar before roasting in a large pan. I put them in a medium oven for about an hour but I check and turn regularly. I like them soft and blackening on the tips. Cook whatever pasta you fancy (I like chunky things like penne, rigatoni..) and toss some of the veg over the pasta. You won't miss the meat in this pasta dish. I sometimes serve this with a large green salad or some reduced fat garlic bread.

Vegetarian fajitas -
Chop peppers, leeks, courgettes/zuchini, mushrooms etc into strips. Toss them in fajita seasoning (I use paprika, oregano, coriander and cinnamon, with some lime juice and tabasco/chipotle) and leave to marinate for a bit. Cook in a frying pan, or griddle if you have one as it makes nice stripes, until they're starting to soften (you want some crunch still). Serve with a low-cal wrap/tortilla (I buy Weight Watchers ones or make my own using a similar recipe to the chapatis above) and salad. DH always wants guacamole when we have fajitas so I do still make it, but I have a small spoonful on my wrap as it's sooooo high in fat!

hmmmmmmm..... what else can I think of.....

British Roast Dinner LE style -
Roast potatoes, parsnips, carrots, swede, cauliflower, broccoli etc (all the good British veggies!) in oil spray. This doesn't create the amazing roasties that goose fat produces but if you keep checking and turning things, they can work out really really well. Make an onion gravy using thinly sliced brown onions, balsamic vinegar and low fat veggie stock. Serve yourself a huge plate of low cal veggies and a nice large portion of your low-fat roasted carb-rich veggies. If you want to really pretend you're having a roast dinner, you can try to make light Yorkshire puddings. I used flour, fat-free milk (or rice/soy milk etc), water and egg white, and then oil spray in the tins. It didn't rise as much as usual so I might whisk the eggs more and even add some bicarb/baking soda next time. Yum!

Easy freezer ready meal ideas -
To make things easier, I also cook things like vegetable burgers or bean burgers and serve them with reduced fat chips or I make my own chips using my oven and my fabulous oil spray on potato, sweet potato or swede/rutabaga (the latter is very very low in cals). Sometimes I like to pretend I am having a REAL burger by getting a white bread roll or two slices of white bread, adding a some fat-free mayonnaise, crunchy lettuce and ketchup (add pickles or gherkins if you are so inclined!). Not a bad substitute.

Low Calorie Pizza -
Break a head of cauliflower into florets and put in the food processor and blitz until it's fine. Mix with some grated low fat mozzarella cheese, seasoning and an egg to hold it together. Press into a round tray and bake for 15 mins. Then top with a low cal pizza sauce or make it yourself with no fat, some more grated low fat mozzarella and toppings of your choice. Good LE toppings are thinly sliced mushrooms and peppers, and pineapple can be yummy! Bake again till the cheese has melted and enjoy!

Vegetable tagine -
Chop veggies such as sweet potato, squash or swede/rutabaga, onions, peppers and tomatoes into chunks and toss in oil spray and Morroccan spices (I use ginger, cumin, coriander, cinnamon, chili and lemon, or harissa if you prefer). Cook on the hob in a tagine (or casserole dish of some kind) for about five minutes then add in some chopped tomatoes and vegetable stock until you feel you have enough sauce - add a dash of wine if you happen to be opening one! Add some chopped dates/prunes, a lemon cut in half, and if you have enough protein left for the day, chuck in a can of chick peas. Put in a low oven with a lid on for an hour and check that the root veg are soft before serving. If it's too runny, take the lid off for the last 15mins. Serve with plain couscous.

Low-Fat Chocolate Courgette Muffins -
I've posted this somewhere before on here. I made these up last sway and they helped me when I wanted cake. Preheat oven to 350F or 175C and line muffin tins. Beat together 1 cup/240ml soy yoghurt (or any low fat yog), 2 medium eggs and 0.75 cups/175g sugar. Then add in everything else: 2 cups shredded courgette/zuchini, 2.5 cups/300g flour, 0.5 cups/130ml soy milk (or any low fat milk), 30g/4tbsp cocoa, 30g dark choc chips, 1tsp vanilla, 1tsp baking powder, 1tsp baking soda, 0.5tsp salt and 0.5tsp cinnamon. Cook for about 20 mins and try and wait a little until they've cooled before eating them!

OK. Enough from me for now. This is making me hungry! Good luck ladies and please keep sharing recipe ideas x

[eleena2014]

How do u like a post when your are on your phone?

[6bluewant1pink]

Thanks! I really needed some food ideas :)

[stephk]

Mirin has come up a couple of times but I've never heard of it. Is this it:

Ocado: Cooks' Ingredients Rice Wine Mirin Waitrose 250ml(Product Information) (http://www.ocado.com/webshop/product/Cooks-Ingredients-Rice-Wine-Mirin-Waitrose/46838011?from=search&tags=%7C20000&param=mirin&parentContainer=SEARCHmirin_SHELFVIEW)

[eleena2014]

Yes that's it.you can also get it from tesco

[stephk]

cool thanks, look forward to some new meals :)

[weeziewoozles]

Have a look at some Japanese recipes using it Steph. Soooooo good x

[Sarah4girl]

Thank you for these meal ideas ladies. Really appreciate the time you must have spent! Thanks!!


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[blueeyedguys]

How do u like a post when your are on your phone?

If you tap on the post, a black bar with options should come up. One of them is "like"....assuming you're using Tapatalk.

[Junie]

This is awesome!
One thing I quite enjoy and have done for lunches is this

Feta pepper bake:
Turn on your oven's fan and grill/broiler or just the grill/broiler and crank it up to about 200C
Then in a small oven dish I put big black and green olives, Padrón peppers (the short Spanish green peppers which aren't very spicy), and low fat 9% feta sprinkle with salt and bake it under the broiler for a few minutes until everything is nicely browned. Then I either eat it alone or add it to salad. You can of course add other veggies and can lower the fat content by adding more or less cheese and a few drops of oil or no oil (will work either way).

[stephk]

Just came across this site and thought I would share:

Eat Yourself Skinny » Vegetarian Recipes (http://www.eat-yourself-skinny.com/category/recipe-box/vegetarian-recipes)

[Prepsina2014]

Just came across this site and thought I would share:

Eat Yourself Skinny » Vegetarian Recipes (http://www.eat-yourself-skinny.com/category/recipe-box/vegetarian-recipes)

THANK YOU for sharing this link! I just had the mashed "potatoes" (cauliflower) for lunch and it was simply divine!

[stephk]

I'm always on the lookout for new recipies etc, would be rude not to share :)

Glad you enjoyed :)

[Prepsina2014]

I just wanted to add some SUPER simple and quick soup recipes:

Dice summer squash (or other vegetables) and boil in water.
Put the vegetables in a blender with herbs - I like fresh basil and rosemary.
Add low fat yogurt to make it creamy and sweet chili sauce for taste.

Done!

[Grace]

Is it ok to use herbs and spices freely? What about onion and garlic? I thought they raise T levels and should be limited or has that concept changed?
Great thread, thank you!

[stephk]

i made this veggie pasta bake last night and it was very yummy, and I thought I should post here. It can be made more LE-like if you cut out the garlic and maybe don't use the cheese but you need something IMO:

ingredients (to serve 4)
2 tins chopped tomatoes
75g Spinach Trotolle per person (or any pasta you want): Ocado: Seeds of Change Trottole 500g(Product Information) (http://www.ocado.com/webshop/product/Seeds-of-Change-Trottole/33718011?from=shop&tags=%7C20000%7C20424%7C50202%7C50203&parentContainer=%7C20424%7C50202%7C50203_SHELFVIEW )
1-2 courgettes
some mushrooms
some baby corn
an onion
1-2 peppers, any colour
as much or as little chopped garlic as you want
whatever herbs you want - i used sage, oregano and chilli
buffalo mozzarella
some grated cheddar

method:
I cooked the pasta in a pan and meanwhile in a wok, I used fry light - added the garlic and onion first, then the rest of the veggies until soft. When the pasta was cooked, I added this to the wok and chucked in the tins of tomatoes and herbs. I then transferred this to a cooking dish, adding bits of grated cheddar. The mozzarella was chopped up and in the middle of the dish. I put grated cheddar on top. Cooked for 20-25 mins on 180.

approx 600 cals, 24g fat, 23g protein.

[bluebonnet22]

Yum stephk! Look at you still eating somewhat LE :) You must be gaining hardly anything!

If I'm still on LE this winter, I plan on cooking many of these soups!
50 Light and Healthy Soup Recipes | Skinnytaste (http://www.skinnytaste.com/2014/09/50-light-and-healthy-soup-recipes.html) (some have meat, but many don't). Nearly all of them are LE or can be modified easily to be more LE friendly. I normally don't love the skinny taste blog (Because she uses tons of low fat ingredients), but it's a great blog for LE.

[stephk]

lol I only gained 3kg in the first 11 weeks which is quite respectable. Then I went on holiday for 10 days and gained another 3kg!!!!

I am obviously eating more than when on LE, snacking and not restricting myself but I still eat less than I used to and a lot more vegetarian meals. It is how I prefer to eat but since moving in with my now husband, who is south african, I found that I slipped into eating meat every day at least once and just generally eating loads and too much. No wonder I lost so much weight when I did the diet!!! Although I won't be doing it like I did when swaying, once the baby is out I will be trying to do 30% fat but not necessarily restricting anything else. I am glad I have MFP though, as it will stop me going overboard on too many occasions in future!! So I reckon I have found a middle ground and my DH will even eat 2-3 veggie meals a week now which is amazing :)

[wannabowbaby]

Spice Soup
Original recipe: Terry Goodkind: The Official Author Website (http://www.terrygoodkind.com/resources-spicesoup.shtml)

The way I've always made it
1 small cabbage, core removed, cut in quarters then each quarter cut in half so 8 triangle wedges
2 med yellow summer squash - sliced about 3/4"
2 smallish zucchini squash- look for the same size as the yellow squash- sliced about 3/4"
3-4 fist sized potatoes washed, skins on, cut in rough chunks a little larger than bite size
8oz frozen corn
1 small can of sliced mushrooms
2-3 little red peppers- I THINK the "chili del Arbol" I pick up at Save-A-Lot is the same as the peppers he uses...
2 Tbsp butter
32oz box of reduced sodium chicken broth

Saute the peppers in butter, add to LARGE pot. (If you're spice sensitive you can strain the butter and discard the peppers like the author, but since I only use 2 it's not too bad to leave them in) Add all the veggies. Add chicken broth, and just enough water to come up to about an inch below the top of the veggies. Bring to a boil, reduce heat, cover, simmer til everything is tender- about 30 minute to an hour. Def not all day like he says LOL. The squashes will turn to mush. If you're worried about mushy squashes and hard taters you can always start it cooking without the squashes and add them about 15 minutes later.


I'm prob going to make this today in fact. This time I will be experimenting with adding a turnip. They are our new favorite veg- like a cross between a potato and a radish. And I mayyyyy add a can of tomatoes. Not sure yet. Gotta discuss it with hubby who's not too keen on large chunks of cooked tomatoes in soup/chili.

[atomic sagebrush]

I did want to mention for anyone reading this thread and thinking "well you can't possibly get a girl eating like that" OH yes she did!!! :) You absolutely can eat healthy foods like fruit and veg and not cut back calories to the barest minimum and get a girl!!!! LE Diet is NOT and never was meant to be a starvation diet!!

[jennypenny]

This is such a great thread for recipes for brits!(and everywhere else really)
Lots of great menu ideas x

[kitkat18]

Bumping as I too think its great for newbies to see the LE diet can be healthy! X

[Hitmebabyonemoretime]

Ya I love this thread!! So glad it came up in my feed!


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[Dreamingofpinkafter2blue]

I'm having a really difficult time with the LE diet. I'm getting soooooo hungry at lunch and dinner. I'm pretty sure they are about 900 cals each but over on the fat and protein. I feel like I really am craving meat. Just chicken and turkey. I'm trying to eat a few slices of turkey breast or something but it's hard.

Im used to eating healthy so I'm just trying to eat less. I'm also breastfeeding so I know I can eat a little more than most. I'm also horrible at tracking calories and such and I don't think I could follow a meal plan.

[Hitmebabyonemoretime]

Are you using my fitness pal? I HIGHLY suggest it even if to just get a grip on it. Maybe you should eat a small breakfast then? I skip it maybe 6/7 days a week but if I need to eat I sure as hell do. I'm confident you can do this, it just takes some time. I had to change out a lot of the products I used to buy for low fat or no fat in order to come in where I need to be at. I also had to give up the frequency of some foods - I used to eat eggs like 5 days a week.... Now maybe once a month.... I seldom eat meat which was a big change but that happened over a few weeks and still sometimes have some when I'm out, or if I know I've been kinda low in protein all week.
Instead of a meal plan persay maybe you just need to swap out some "go-to" foods with some new ones. And maybe you do need to eat breakfast - lots of people get girls earning breakfast.


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[Dreamingofpinkafter2blue]

Yeah I tried to track one day and I eat so many things that I just find it annoying to log. I drink iced coffees (maple, milk, and whipped cream) in the morning and I haven't gotten hungry for lunch until like 11-12. I'm thinking about adding in my coffee between lunch and dinner.

I'm nervous about eat breakfast because I have always been a huuuuge breakfast eater and got my boys eating it.

[atomic sagebrush]

I'm having a really difficult time with the LE diet. I'm getting soooooo hungry at lunch and dinner. I'm pretty sure they are about 900 cals each but over on the fat and protein. I feel like I really am craving meat. Just chicken and turkey. I'm trying to eat a few slices of turkey breast or something but it's hard.

Im used to eating healthy so I'm just trying to eat less. I'm also breastfeeding so I know I can eat a little more than most. I'm also horrible at tracking calories and such and I don't think I could follow a meal plan.

I think you need to track at least for a while to see. I find that people really underestimate the amount they're eating when they don't track.

When breastfeeding you can go up to 50-60 g protein and 60 g fat and also 1800-2000 cals. Also, you may do better on 3 meals a day instead of two. Both 2 and 3 meals are both equally acceptable and each individual should do what works best for htem.

[atomic sagebrush]

You don't have to eat breakfast to eat the 3 meals - just have 3 meals between 12-9 pm

[atomic sagebrush]

:agree: with hitme - remember, all you have to do to succeed is do better (pinker) than you were when you got your boys. there's no magic to it, if you're moving in the right direction you're swaying pink. Even if you don't do the same thing as Jane or Sally, that is still ok. Compare to yourself, not anyone else.

[Hitmebabyonemoretime]

The iced coffees sound so decadent. Think you can switch them up for a non fat low fat option?
I also takes lunch around 11 often, and we eat dinner kinda early too so that late period far is still very long!
We're here for you! Make little changes here and there to gain control of it :)


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[Hitmebabyonemoretime]

Oh and I have coffee around 2 pm too or I would die. I initially switched to low fat creamer and then just started to take it black. But you can have cream/fat, just keep tabs on it! The MPF app is good too btw bc it remembers what you eat so you're not always having to search for th foods in your fridge or cupboard. You can even make/save "meals" that you like to eat regularly. And the barcode scanner makes it a dream too.


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[Dreamingofpinkafter2blue]

Thanks ladies, I really value your advice. I love my iced coffees! Look toward to them. I can use skim milk but I find that I have to use so much more milk to make them cream then if I use a dash of whole milk. The whipped cream is a small amount. I find that they really get me through the morning!

So far today, I had two iced coffees. Did my hour of cardio. Around 12:15 I ate the following:

-sandwich (sourdough bread, 1 slice mozz, 3 slices turkey breast, a little mayo), small vanilla Pepsi (mini can), salad with 1 tbsp low fat dressing and cucumbers, 3 oatmeal cookies, a handful of corn ships/salsa, 1/2 a peach

I prob won't eat dinner until 5 or 6.

[Dreamingofpinkafter2blue]

Ahhhh def went over today. Dinner was 1 piece of sourdough toast with a little butter, 1 egg, apple, 2 cookies, Pepsi.


I think tomorrow I will start tracking calories and stuff.

[Hitmebabyonemoretime]

Good plan :) we also have a thread for posting what we eat which can be helpful :) I'll grab that link for you .


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[Hitmebabyonemoretime]

Let's record what we're eating to help each other (http://www.genderdreaming.com/forum/showthread.php?t=47163)


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[Butterflies buttercups]

Just wanted to bump this post as it has some great recipes and there are a few of us starting the Le diet now / next month so this will really help.
I'm going to try and save this on my phone some how so I can find it easier !
Great thread! Xxx


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[Dreamingofpinkafter2blue]

Forgot about this thread. My fave lunch is cooking two tortilla (corn) in a small amount of butter with cheese. Like a cheese quesadilla. I use a tad bit if sour cream to dip. Then I do a few veggie sides....Broc, cauli, Brussels. Coleslaw, cucumber with a bit of Italian dressing, butternut squash, carrots.....whatever.

[sunnygirl]

I'm so loving this thread. Thank you so much girls!!!!

[UKSooz]

Xxxx

[atomic sagebrush]

Hi and welcome UK Sooz - your username caught my eye because that is my daughters nickname as well "sooz". :)

[UKSooz]

Xxx

[atomic sagebrush]

Yes she's Susannah/Suzy so we call her Sooz a lot. :)

The diet is meant to be easy to follow and stick with so if ever it feels undoable, something is amiss and we can easily fix it.

please let me know if you have any questions. :)

[weeziewoozles]

Veggie burrito/enchiladas recipe

Chop up onions, garlic and mushrooms and fry in a pan sprayed with oil spray. Add some tomato puree, paprika, coriander and chili. Once cooked and reduced a little take off the heat. Add pre-cooked rice and mix thoroughly.

Spray an oven dish with the oil spray and then place low-fat tortilla wraps on the base (I used Weight Watchers ones) each filled with the mushroom rice mixture. Wrap each up and cover with a low-fat tomato based sauce (mine was leftover from making myself pasta sauce and whizzed up to be smooth) and some grated cheese. Bake in the oven for about 30 mins.

Scrummy!!!

[Artisam]

Love this thread great recipe ideas!


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[babybells]

Bump :)

[Kazzz]

Steph THANK YOU so very much - this is invaluable esp. for the UK gals since I can't always be as helpful for them as I"d like. :hugs:



Hey atomic are cooked tomatoes ok in say a pasta sauce made from scratch using a tin of chopped tomatoes? I've used a tin of tomatoes in dinner dishes twice this week and I'm on cd4 so not far from our attempt. Also is it ok to do our attempt if I get my pos opk in the am an do our attempt that pm?

[atomic sagebrush]

Yes. They are absolutely fine to have. Just count calories in them not protein or fat (unless you add protein or fat)

I have a full explanation of why it is fine to have things like tomatoes and potatoes (which some sites claim you shoudn't) here: https://www.genderdreaming.com/forum/ttc-a-girl-best-practices/62533-le-diet-faq-2-mineral-madness-edition.html

[Kazzz]

Yes. They are absolutely fine to have. Just count calories in them not protein or fat (unless you add protein or fat)

I have a full explanation of why it is fine to have things like tomatoes and potatoes (which some sites claim you shoudn't) here: https://www.genderdreaming.com/forum/ttc-a-girl-best-practices/62533-le-diet-faq-2-mineral-madness-edition.html



Thanks atomic I'm not counting things ie fat an calories. I'm just being very careful about what how and when I eat so by the time our next attempt comes my why of eating would of been extremely different to how it has been for for my whole life and this change would of been going for 10wks come attempt and I've lost about 4 kgs also I'm taking the clomid!!!

Last question is it ok if I get my first pos opk in the morning then do our attempt that same night? Does time not matter at all? Or is it supposed to be as soon as I see the first pos opk? So that morning because I'm using advanced Clearblue digital ovulation tests they are taken in the morning

[Kazzz]

Yes. They are absolutely fine to have. Just count calories in them not protein or fat (unless you add protein or fat)

I have a full explanation of why it is fine to have things like tomatoes and potatoes (which some sites claim you shoudn't) here: https://www.genderdreaming.com/forum/ttc-a-girl-best-practices/62533-le-diet-faq-2-mineral-madness-edition.html




And what about potatoes? And potatoe chips? Or other junk food like Twisties? I only have a small serving with lunch or dinner. No snacking in between just lunch at 12-1 then dinner at 6-7

[atomic sagebrush]

Thanks atomic I'm not counting things ie fat an calories. I'm just being very careful about what how and when I eat so by the time our next attempt comes my why of eating would of been extremely different to how it has been for for my whole life and this change would of been going for 10wks come attempt and I've lost about 4 kgs also I'm taking the clomid!!!

Last question is it ok if I get my first pos opk in the morning then do our attempt that same night? Does time not matter at all? Or is it supposed to be as soon as I see the first pos opk? So that morning because I'm using advanced Clearblue digital ovulation tests they are taken in the morning

Well, just be sure you're getting enough. I often find when people don't count cals, fat, and protein they end up cutting back too far and are unable to conceive for that reason. That is the reason why I have you guys track, is because it's backfired on so many people not to.

Yes that's what most people do, get OPK earlier in the day and attempt at night. Nothing wrong with that at all, still well in the wheelhouse of when you can conceive.

[atomic sagebrush]

And what about potatoes? And potatoe chips? Or other junk food like Twisties? I only have a small serving with lunch or dinner. No snacking in between just lunch at 12-1 then dinner at 6-7

Potatoes are fine for the same reasons I lay out in that thread I linked to above.

For most people there are no forbidden foods, I just have them stick in the limits. Do try to make sure you're getting a reasonable amount of food so we can get you successfully pregnant. :)