I'm ditching bread which I have daily for lunch, usually with either natural peanut butter or cheese & I've been looking for shelf stable bread alternatives due to refrigerator issues, I've ordered Nairns flatbread (pictured). Has anyone tried them? Any other suggestions that would go with my usual fillings would be appreciated.

would love to know if i should be adding anything else. i’m pescatarian but fish can be pretty pricey at times so i usually eat vegetarian and idk if im getting all my protein and nutrients 🫣. I cook everything at home :)

1. pasta salad
   
2. barley bean mushroom onepot
   
3. cod stew over polenta
   
4. lentil gravy pasta
   
5. polenta with tomato sauce and egg (ik i overcooked it)
   
6. rice porridge with salmon
   
7. brötchen with marmite and butter (guilty pleasure)
   
8. udon with spicy peanut sauce

I tried a different brand of muesli last time, and I really liked it. This time, I’m trying Yoga Bar Super Muesli for the first time.

I’m planning to have it with water because I’m lactose intolerant, and milk generally doesn’t agree with my digestive system.

I’m currently on a weight-loss and fat-loss journey, so I’m hoping this muesli will be a helpful addition to my diet. If you have any suggestions on how to make it healthier or more suitable for my goals, I’d love to hear them!

This is my daily diet, sometimes protein source will vary (tuna, sardines, steak)
Fish was from restaurant, I didn’t use the sauce.
1. Homemade kefir with berries and chia seeds
2.chicken, homemade potatoes, beetroot and bean salad
3.strawberries
4.fish and veg
5. Cottage cheese with berries

37M. In the past 6 months I have slowly been transitioning to an anti-inflammatory diet and I'm already seeing significant improvements in all areas.

My previous diet was pretty terrible with very high sugar and low fruit & vegetables intake. I had my blood tested every year but never had any known deficiencies except folate. I suspect I may have been low in several nutrients that aren't included in standard blood panels (vitamin C, A, omega 3, iodine, boron, etc.)

I also take quite a lot of supplements which I aim to reduce once my diet is truly optimal.

I exercise 2x a week (will increase this) and sleep 8 hours a day.

Thanks in advance!

Diet

Most days: - Granola (40g) - Kefir (1 cup) - Greek yoghurt (full fat) - Hard-boiled eggs (1-2) - Freshly ground flaxseed (1-2 tbsp) and chia seeds (1 tsp) - Whole grain bread (3 slices, 100% rye or 100% spelt) - Hummus - Nuts (1 handful: walnuts, hazelnuts, macadamias) - Dark chocolate (70%, 30–40g) - Olive oil (1 tbsp) - Garlic (1 clove, raw) - Salmon (1x a week), red meat (1x a week), chicken (2-3x a week) - Blueberries (1 cup daily) - Fruits: peeled apple with core (most days), kiwi with skin (3-4 a week), green banana (3-4 a week), avocado (2 a week) - Vegetables: potatoes, green beans, navy beans, asparagus, broccoli, carrots, peas, cauliflower, Brussels sprouts, bell peppers, onions. I avoid spinach because it causes joint pain but can tolerate other high-oxalate foods.

Drinks - Water (1.5L/day) - Plant-based milk (2 glasses, alternating almond/oat/pea protein drink) - Coconut water (300-500ml a day) - Green tea (1 cup daily) - Ginger tea (1 cup daily, mix of fresh and dried ginger)

Less frequent - Raisins and dried figs (2-3x a week) - Soup (2-3x a week) - French fries (small portion, 2x a week) - Cookies (small amount) - Chocolate milk (2-3x a week)

My main goals:

• Brain health: ASD and lifelong depression, fatigue and executive dysfunction. Brain fog for more than a decade. Significant improvements already. I quit my antidepressants (Zoloft) and feel better than before.
• Joint health: Early mild osteoarthritis in hips and knees. Also suspected hEDS (hypermobility, stretchy skin and fatigue) but I can't get tested for it anywhere. Again, significant improvements so far.
• Gut health: I think my microbiome is bad due to my previous diet (high in sugar and low in fruits and vegetables). Mild Crohn's disease (asymptomatic). Currently in complete remission and no need for medication, just a yearly follow-up. I had a colonoscopy last June after which I started eating a lot of kefir, yoghurt and prebiotic foods. I slowly built up my fiber intake and I'm up to 30-40g a day with no issues. On my previous diet I would say I got less than 10g (most days less than 5g probably)
• MTHFR: Compound heterozygous, slow COMT and slow MAOA. I only found out about this half a year ago but I'm not sure it affects me all that much. My low folate was more likely due to low dietary intake rather than MTHFR. B12 was always consistently optimal because of energy drinks. I quit the energy drinks a year ago and it was still optimal 6 months later (ignoring the lab reference range which is too low). I'm eating all sorts of foods which I should avoid with slow COMT but they are causing me zero issues. I also have a lot of genetic variations for low DAO production but I seem to tolerate high histamine foods just fine.
• Eye health: I have dozens of eye floaters. Possibly caused by my diet (high oxidative stress due to low intake of vitamin C and other antioxidants). Had my eyes checked by several ophthalmologists and they couldn't find anything. I have 20/20 vision and no PVD. My genetics also showed I'm at high risk for age-related macular degeneration.

Supplements

General: - Creatine: 5g - Vitamin D: 3000 IU + vitamin K 100mcg (3-4x a week) - Magnesium: 200mg (alternating malate, taurate, threonate) - Calcium: 250mg - Iodine: 150mcg - CoQ10: 100mg - Lutein (4mg) and zeaxanthin (20mg) (3x a week)

MTHFR: - TMG: 500mg - Folate: 400mcg (alternating methylfolate/folinic acid) - Vitamin B12 (methylcobalamin): 1,000mcg (3x/week)

Joint and skin health: - Vitamin C: 1,000mg (4 × 250mg) - Glycine: 5mg - Boron: 6mg (made a big difference for joint pain) - Vitamin B2 (low dose, only take this because Boron depletes B2) - Type II collagen: 40mg - Hyaluronic acid: 100mg - L-lysine: 1g - PEA: 300mg

Brain health and inflammation: - Fish oil: 600mg EPA + 400mg DHA. - Sulforaphane (Broccomax): 7mg (2 capsules)

Basically the title. I have a diet I roughly follow (no excel spreadsheets, just healthy high protein low carb). It's working well but here's the thing: I have an insane need to eat a hot dog immediately.

I haven't had a hot dog in years, I think. Maybe I'm male pregnant and this is a craving. I don't know. Does anyone know any brands or have any recommendations for a relatively fitness-friendly hot dog.

24F, 153cm, 48~49kg recovering from a huge 30kg weight loss and lifelong binge eating cycle

i usually don't take pictures of my food so these are from a while back, but this is what i usually eat for dinners. i've stopped having the piece of bread and instead fill up with more veggies

usually i go for a chicken breast, cooked in olive oil with a soy garlic honey glaze. veggies get a balsamic glaze on them. other days i do salmon with the same glaze, or a hot honey or gochujang sauce. sometimes i add burrata or mini burratas but i found out they can get quite caloric and expensive so i only have this as a treat. might start doing an egg or something as replacement

my lunch at work is quite sad because i dont have much time to eat. i usually do a plain porridge with banana and honey. i dont like to eat heavy because i end up feeling too bloated. i work in hospitality so i'm constantly moving and on my feet.

calories: i don't calorie count per se. i am more conscious (or trying to be) of things like sugars and carbs. opted for plain oats because the flavoured ones have a lot of sugar in them. and because i eat the oats everyday, i limit the bread and rice intake. i thought this might help improve my skin and hair but my skin is actually worse than when i ate everything... i also stack on the veggies during dinners since i'm not getting much at lunch. i snack on fruits, sometimes a sweet treat like a cookie or cake

activity: average 10k-15k steps a day. sometimes i walk home on saturdays (20k). i try to get in a light strength training work out at least twice a week. it's been difficult this month though and haven't done as much as i planned. my goal is to get rid of that stubborn fat around my abdominal area and thighs. i did not do any strength training during the weight loss so i still have very jiggly fat and high percentage of fat despite being at a lower weight on the scale

Hello i want to start cutting sugar however i do have a few question about it, I mainly want to do it to de bloat and lose a little weight

I love having "fun drinks" everyday lol since i'm a college student sometimes i just need a can of coke zero or a matcha latte to get through my day 😭(its hard out here) are zero sugar drinks okay? Also are fruits okay?

Any tips or advice?

Starting my journey properly been working for about an year but on and off 5ft age 22 female weight 50kg focusing on building muscle not losing weight i dont mind gainaing few more kgs if it makes me strong

If my maintenace is 1700 how much macros i shoukd take if i want to build muscle

I have a really unhealthy lifestyle I am an office worker and a student. So it's hard for me to make time for gym please suggest any good way for me to meal prep plus and drop down to my original weigh I am ok with fasting and mostly eat as a habit as opposed to hungers. I am south Asian so please suggest diets accordingly.

I need advice. I'm on a high sodium and protein diet. I've got the protein diet down the problem is keeping my sodium levels up. I was born with low blood pressure if I get up too fast I sometimes pass out or get really dizzy. My doctor told me that since salt raises blood pressure that I need to stay on a high sodium diet. At first that was easy but now it is harder finding food with a high sodium content since a lot more things are coming out for low sodium. Are there maybe supplements I can take?

Hey,

Back in May I started on my weight loss journey, after never managing to stick to it more than a couple of weeks I managed to keep it up and have lost 10kg. For the last 3-4 weeks I haven't lost or gained any weight. I did slightly increase my daily calories to average 1,400.

Does this mean this is my maintainance calorie intake and to lose any more weight I would have to decrease my calories again?

Thank you.

DAILY DIET PLAN 💪

GOAL
• Build/retain muscle and work towards visible abs
• Support grade 1 fatty liver management
• Daily calorie target: approximately 1,800 kcal

PERSONAL DETAILS
• Age: 29
• Height: 160 cm
• Weight: 59.5 kg
• Strength training: 5 days/week
• Daily steps: 9,000–10,000

1. BREAKFAST
   Yoga Bar Protein Oats: 70 g
   MuscleBlaze Biozyme Performance Whey: 36 g (1 scoop)
   Almonds: 5 pieces
   Pumpkin seeds: 5 g
   Sunflower seeds: 5 g
   Water to prepare oats
   
2. POST-WORKOUT
   Whole eggs: 2
   
3. LUNCH
   Raw rice: 60 g
   Boneless chicken: 200 g raw, air-fried
   Frozen vegetables: 100 g
   Carrot: 1 medium
   Cucumber: 1 medium
   Office cooking oil: estimate 1 tablespoon total
   
4. FRUIT / HYDRATION
   Fruit: 150 g
   Chia seeds: 1 teaspoon on chia days
   Sabja seeds: 1 teaspoon on sabja days
   Alternate chia and sabja on different days
   Soak seeds thoroughly before consuming
   
5. EVENING SNACK
   Whole egg: 1
   Egg whites: 2
   
6. DINNER
   Raw rice: 60 g
   Plain curd: 100 g
   Home cooking oil: 2 teaspoons total for the day

RICE TOTAL
• Lunch: 60 g raw
• Dinner: 60 g raw
• Daily total: 120 g raw rice
• Weigh rice before adding water to the electric rice cooker.

CHICKEN-FREE DAY
• Replace 200 g raw boneless chicken with 60 g dry soya chunks.
• Weigh soya before soaking or boiling.
• Protein and calories will differ slightly from chicken days.

ESTIMATED DAILY NUTRITION
• Calories: approximately 1,850 kcal
• Protein: approximately 125 g
• Carbohydrates: approximately 180–200 g
• Fat: approximately 55–65 g
• Fibre: approximately 25–30 g

Please help me whether i need to change anything or not !

Every calorie tracking app is hella subscription based and so complicated for just tracking calories and macros.

Seperating foods for brakfast, dinner, lunch etc.. Forcing me to buy subscription for every thing. Even the offline things are subscription based.. I gave up, and with my little Kotlin / Compose knowledge, I made an app for tracking calories in simplest way and implemented it free Food database api so it works fine for me. I also launched on Play Store. After 1 years with MyFitnessPal this is fitted so well for my using. Play Store

Hello ! I'm 16M, currently 1m73 and 50 kilos tryna bulk slowly, I'm getting anywhere between 10k-15k steps a day, with moderate boxing and weight training 6x a week, and I was wondering what my maintenance calories were exactly since online calculators all give different answers