1/4 cup quinoa
1 prune chopped
1 Tbsp goji berries
1/2 oz chopped raw walnuts
Rinse the quinoa, soak everything in 1 cup water, or start cooking. Mine needed 30 minutes cooking even after soaking for an hour or so. it was yummy
total calories: 465. protein 14 g (12%), carbs 67 g (59%), fat 15 g (29%).
This is pretty high-calorie and filling so if you want less, you can oats or quinoa instead of oats and quinoa. I'll try that next time.
3 comments:
Barb,
Welcome back! I have found a way to control my hunger and keep separation between meals. I have two large meals, but dinner is an extended affair, and you might not consider that one meal. I like 14 hours between dinner and breakfast. 5-6 hours between breakfast and dinner, except I snack on the bike, when I train.
I have a huge smoothie around 10-11 am. My high calorie smoothies are patterned after EngineerGuy's breakfast. The smoothie ends up 800 - 1,000 calories and has most of the nutrients I need for the day (with supplements), according to CRON-o-METER. There is about 13 oz. of greens.
I then workout on my bike for 2-4 hours. I'll eat a little trail mix and maybe a banana on the bike. My latest concoction is (raw oats, brown rice, nuts/seeds (Vitamixed in a powder), raisins and chopped dates).
I then have what you might call an extended dinner that lasts from 5:00 pm - 8:00pm. I might start with a small dish of beans. Then dinner and then a similar oatmeal dish as yours (1/2 cup oats, frozen blueberries, chopped dates, sliced banana mixed with hot water). I consider the oatmeal to be dessert and I have it about 8 pm.
I am not hungry again until 10-11 the next morning.
The only time I feel like I might be overeating a bit is the last few sips of the morning smoothie.
Hi Howard!
Thanks for the information, which is helpful. In a way, my intake may be similar but lower calorie. My breakfast is close to lunch so that it is like an extended meal. And my dinner #1 is close to dinner #2. Last night's oatmeal was too much for me and I was still full at my exercise class this morning, so I will adjust portion size tonight. On this new plan, I'd stop eating about 8 pm and also wouldn't eat again until 10 am, after I get home from my exercise classes.
-barb
Barb,
Sounds like you do 2 meals also. I was full after dinner tonight, but given my 52 mile ride today felt like I needed more calories so had the oatmeal dessert. I do about 2800 calories on long training days. I was on the bike for 3.5 hours, not sure how many calories I burned.
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