One problem I used to run into with “dieting” was monotony.  Same thing over and over again, and you end up going off the rails.  Last week, as you saw, I did a ton of prep.  However, on Tuesday – I had this deep craving for zoodles for some reason.  So, I stopped at the local farmers market on the way home and got a ton of zucchinis, some garlic, and some cherry tomatoes.



This is pretty close to guilt-free food.  I usually have a protein, starch, and veggie with my meals.  With this one, it is just mostly veggies and low cal.

How to make:

3 zucchini

1 cup cherry tomatoes

1 tbsp olive oil

parmesan cheese (to taste)


4 cloves chopped garlic

red pepper flakes (to taste)


  1. Heat oil and add garlic.  Stir for 30-60 seconds.
  2. Add zoodles.  Zoodle maker costs about $4 at local grocery store.
  3. Add some salt to draw some moisture from zucchini as it cooks.
  4. Takes about 5-10 minutes on medium heat.
  5. Serve with cherry tomatoes, red pepper flakes, and parmesan cheese.  This was a pretty big plate and it completely filled me for dinner!


More overnight oatmeal cups

How to make:

1/2 cup 1% milk

1/2 cup fage greek 2% plain yogurt

1/2 cup rolled oats

1 tsp honey

1 tbsp chia seeds

1 tbsp unsweetened cocoa powder

1 tbsp pb2 peanut butter flavor

1 tbsp semi-sweet mini dark chocolate chips

1 tsp cacao nibs


  1. Combine ingredients into 16oz plastic containers and stir.  Store in refrigerator overnight to get chia seeds to gel and solidify mix
  2. freeze or serve fresh
  3. If freeze, take out night before and for breakfast, it will taste like ice cream.  If you try to eat right out of the freezer, it is a brick.

Out of all of my overnight cups, this one comes in a little high on the calories at 529.  At 75.9g of carbs, 16.7g fat, and a whopping 26.6g of protein (and 13g fiber!), my overnight cups have now become almost a staple for me for breakfast.  Most of my overnight cups come in about 400 calories and pack a tremendous blast of energy for me for the day – with a LOT of fiber, protein, and fats to create a satiety that could last me all day if I wanted.  When my 400-500 calorie frozen prepped meal comes up for lunch, it satisfies me and I’m not left hungry.  Meaning…for me, I’d rather have a breakfast that gives me some real staying power of food all day than worry about 100 calories or the like.

One problem I used to have.  Way back machine.  What did a massive guy eat for breakfast?

A lot of times I’d eat cereal, then coffee.  It wouldn’t have a ton of staying power, and by 10:30-11 every day, I was starving and would go out to lunch and do very, very bad things.  So…I did what I do best – I rationalized a breakfast that turned out to be two ham, egg, and cheese breakfast sandwiches (with ketchup), perhaps an orange soda, and my coffee.  Perhaps I then also bought a grape soda, ham/cheese sandwich for lunch with a small bag of chips.  I would then usually head home, starving, at probably 2000-2300 calories already consumed.  Tired…cranky, HUNGRY…I might get “window food” or order a pizza when I got home…”oh, I’ll just have a slice or two”, which would then turn into 4…and perhaps some wings and more soda.

It was a cycle that, as you could tell, could rapidly put weight on me.   This is, what I would consider, a diet driven by my smoking cigarettes and poor sleep – along with terrible planning of food.

Now that I’ve broken the cycle – I usually head into dinner with about 900-1100 calories remaining and having low to moderate hunger at 6-6:30 at night.  I then eat one of my prepped meals for 500-600 calories and perhaps have some calories left over for some fruit or a treat once in awhile.

So, while the oatmeal cups may have some calories….what they do is curb my appetite a RIDICULOUS amount, provide me rocket fuel for workouts, and keep me full a long time.

If you want to drop  some calories for this?  Ditch the semi-sweet chocolate chips which comprise about 70 calories here and some of the carbs.  Also, if you’re a woman and on a 1200-1600 calorie diet, perhaps make these at 1/2 to 3/4 the size.

Lastly….get one of these.


Every night after dinner, I try to take her for a .6-1.2 mile walk around my development.  She loves the activity and getting out and about – and I’m getting activity and vitamin D from some rays!  You’d be surprised how taking a stroll around your neighborhood after dinner can help.

  1. Maybe I used to eat based on how HUNGRY I was.  Now, I eat based on portion control, and since my hunger pangs are curbed by:
    1. lots of protein
    2. lots of fiber
    3. adequate consumption of fats
    4. lots of water

I tend to not be STARVING at dinner and am ok with my portion-controlled meals.  I eat my dinner, and perhaps back in the day I might have ate more based on how hungry I was, I’m now disciplined by the portions.

2.  The walk and exercise seems to help with digestion, get some extra calories burned, improve my mood – and also allows food to hit the tummy and satisfy you.  When I come back from my walk, I do not feel FULL….I feel satisfied, pleasant, happy, energized, and then kill off my diary for the day on myfitnesspal.  This then allows me to mentally “stop” eating for the night, as I have no calories left (or very little).


Lastly – I want to once again share my “process” to live a healthier life.  I created this in Visio and want to not only get some mileage out of this, but visually demonstrate to some of you what I observed as my life-long problems.  Eating a healthy, balanced diet has helped me continue this process relatively easily.