Thread title basically. Those of you who eat only one meal a day, what do you load up on, and how many calories do you think you get?
Bonus question: how do you keep your blood sugar from spiking when you do? I know you can drink apple cider vinegar to tame that a bit, but are there any other good tricks?
Make your “meal” somewhat long to avoid getting accustomed to stuffing yourself. I’d suggest 2 hr.
Otherwise, generically it’s (1) Emphasize protein + fat, plenty of flavor from spices. (2) higher-fiber, lower-GI veg, ditto on spices (3) Avoid/minimize sugar; maybe nuts & cheese for dessert, if you generally have one.
Eat in a leisurely way. Make the \~21-22 hr wait worth it.
Finally: don’t eat too late. No closer than 2hrs to bedtime. Not that eating late “makes you fatter” but the “full feeling” near/at bedtime can become addictive… something you NEED for sleep. Bad juju, that. Don’t go down that path.
I don’t track macros but I prioritize whole foods and eat until I feel satisfied. I previously tracked calories so I have a good sense of how many calories are in what I eat, so I am confident most days that I am below 1200. For reference: I am a short woman so my TDEE / BMR are low.
I start by picking a protein and 2 veggies, then a healthy fat and some sort of carb (I eat carbs in moderation). I end my 1-hour eating window with something sweet, usually fruit or yogurt.
Example 1: Chicken sausage, roasted broccoli and roasted brussels sprouts tossed in a lemon tahini sauce, small amount of sweet potato. Ended with strawberries and chocolate hummus.
Example 2: Tofu, roasted broccoli, sauteed lacinato kale, roasted red pepper, part cauliflower rice / part brown rice, and a homemade curry sauce. Ended with a yogurt and berries.
Example 3: Salmon, small amount of rice, edamame, cucumber, avocado, homemade mayo-based sauce. I’ll eat part of this with a fork, and some bites I’ll stuff into a piece of dried seaweed. Ended this one with kettle corn.
Tonight I am air-frying chicken breast, sauteeing asparagus and mushrooms, and making a farro mix. Will end with 2-3 girl scout cookies!
Using the formula of Protein + Veggie 1 + Veggie 2 + Carb + Fat (and/or sauce) makes meal planning and shopping really easy for me, too.