Vvsad

1. Grilled chicken breast (4 oz) with steamed vegetables

2. Turkey and avocado wrap with 15 cal tortilla

3. Greek salad with feta cheese and olives

4. Veggie omelette made with egg whites

5. Quinoa salad with mixed vegetables

6. Baked salmon fillet (4 oz) with roasted asparagus

7. Tuna salad on whole grain crackers

8. Cottage cheese with sliced strawberries

9. Shrimp stir-fry with broccoli and bell peppers

10. Black bean soup with a side of cornbread

11. Grilled tofu skewers with teriyaki sauce

12. Whole grain pasta with marinara sauce and grilled vegetables

13. Hummus and vegetable sticks

14. Turkey chili with a dollop of Greek yogurt

15. Brown rice sushi rolls with cucumber and avocado

16. Chicken Caesar salad without croutons

17. Steamed edamame sprinkled with sea salt

18. Spinach and feta stuffed chicken breast (4 oz)

19. Veggie burger on a whole wheat bun

20. Caprese salad with fresh mozzarella, tomato, and basil

21. Lentil soup with a side of whole grain bread

22. Baked sweet potato topped with Greek yogurt and cinnamon

23. Tofu and vegetable stir-fry with low-sodium soy sauce

24. Egg salad lettuce wraps

25. Grilled shrimp skewers with zucchini and cherry tomatoes

26. Chicken and vegetable kebabs

27. Cauliflower crust pizza with veggies and light cheese

28. Whole grain toast with mashed avocado and sliced tomato

29. Baked cod fillet (4 oz) with lemon and herbs

30. Quinoa-stuffed bell peppers

31. Greek yogurt parfait with fresh fruit and granola

32. Turkey and vegetable soup

33. Baked eggplant parmesan

34. Steamed mussels in white wine sauce

35. Veggie and tofu lettuce wraps

36. Cottage cheese and pineapple

37. Spaghetti squash with marinara sauce

38. Greek yogurt smoothie with spinach and banana

39. Baked chicken meatballs with marinara sauce

40. Roasted vegetable and goat cheese salad

41. Salmon salad with mixed greens and balsamic vinaigrette

42. Turkey and cranberry lettuce wraps

43. Baked falafel with tahini sauce

44. Zucchini noodles with pesto and cherry tomatoes

45. Tuna and white bean salad

46. Stuffed portobello mushrooms with quinoa and spinach

47. Grilled teriyaki tofu with brown rice

48. Greek yogurt chicken salad with grapes and almonds

49. Turkey and black bean lettuce wraps

50. Spinach and feta stuffed mushrooms

Cut up cucumbers or celery and put seasoning on them, eat them and drink water in between(gives the illusion of eating a lot and can trick you into not binging on bad food) you can do the same with raw broccoli or carrots

Drink lots of water, or if you can stand the taste drink 16oz water with 1tsp apple cider vinegar, you can add lemon juice to help with the taste

Drink lots of peppermint tea (or any hot tea) (add 0 cal sweetener if u need to)

Obviously Diet Coke, black coffee, or 0 cal monster

Vegetable broth!!!

Look at thinspo!

Take ur vitamins and drink 1-2 full bottles of water with them!

Cut up 1 small apple(55 cals) or one large apple (95 cals) into super skinny pieces(the smaller you cut up your healthy food and the more you chew, the more your brain thinks you’ve eaten) drink 1-2 bottles of water and you will feel full

Make sure SOMETHING is in your stomach whether it’s liquid or food, just make sure you’re putting something in it when you’re hungry to stop your stomach growling or over time your starvation instincts will kick in to eat as much as you can(trust me I’ve been down this road for most of my life) so as a rule, to avoid binging, put something in your stomach even if it’s lettuce or celery.

Whether you want to have the calories or not it will help to let yourself have a tbsp of peanut butter (90 cal) or even some oatmeal (150 cal for 1/2 cup) or both (240) bc those things will stick with you throughout almost the whole day and will keep you full.

Plain Low fat Greek yogurt(90 cal for 3/4 cup) will stick with you throughout the day as well. I put 1 tsp of agave nectar(honey works too)(30 cal) and cut up 3 grapes(10 cal) and it’s sweet and helps stop cravings. 130 cal total. You can also sub the fruit and honey for 1 tbsp peanut butter to stay full longer(180 cal total)

As much as you want to eat literally nothing, that is the reason you are binging. If you eat less than 1,500 calories a day you *will* lose weight. If you eat less than 1,000 a day you’ll lose it faster. But if you eat nothing for days you will binge. Eat small amounts of healthy food and you’ll be in control longer. Trust.

1. Go to bed hungry 🫧

2. Have 5 a day (fruits and vegetables) 🥒

3. Never order takeaway food. 🍱

4. Never drink your calories 🥤

5. Interment fast 🛌

6. WALLLKKK!!!! 🚶🏾‍♀️

7. Drink at least 2 litres of 💧 water

8. No bread for breakfast. Period 🥖 ❌

9. Weekly weight in ⚖️