What I Eat Each Day

People regularly ask me how many calories and exactly what I eat. I don’t count calories. I focus on lower calorie dense foods like fruit, vegetables, legumes, whole grains and eat until I am satiated (for 3+ hours). Read The Starch Solution by Dr. McDougall.

I put all the recipes on this site, categorized by breakfast, lunch, and dinner. The meals are pretty simple and I actually eat these every day. So many recipe books have complicated recipes and are very interesting and great looking (for selling new books of course) but for me, easy and simple is best. I eat the same basic 5 or so dinner meals every week.

Breakfast
Every morning I have the “Willy’s Big Bowl” of cereal without fail – very filling with rolled oats, banana milk, strawberries. I’ve estimated my breakfast cereal to be around 800 calories (see video link shows 574 calories, depending on how much cereal).

Lunch
Mashed/quartered potatoes for lunch with gravy and a side vegetable OR veggie bean burger with side of baked fries. Sooo filling (potatoes).

Dinner
Dinner is 5 tacos for about 638 calories (see taco video with calorie estimate) OR spinach/arugula salad and balsamic vinegar with whole wheat lentil ‘meat’ sauce pasta or salad with whole wheat veggie pizza, or lentil shepherd’s pie and gravy. Usually one plate of food is enough. I sometimes have a Coke Zero if the meal is hot and spicy. Again another habit I had when I needed to help myself feel full, but you can just drink water if you want. I’m trying to be honest about everything I eat and I don’t freak out about small amount of certain things.

Snack
I sometimes eat a grapefruit, orange or apple around 8pm – more for the taste then because I’m hungry, if I ate a good sized dinner that is filling. Sometimes I don’t eat enough for dinner (not enough starch) and I start to feel hungry within a couple hours so I remember to eat more next time!

I often post pictures of what I eat on Facebook. I know people will want detailed calorie counts and as much as I want people to focus on calorie density I know I may give in over time 🙂

If you are really serious or anxious to lose fat fast, watch the higher dense foods like flour and refined grains (bread, pasta). These carbs won’t necessarily turn to fat but they can provide a lot of energy lessening the need to burn fat. I still eat them a few times a week though. 🙂

I don’t eat many desserts (and suggest you don’t either) but on occasion I have made low fat pumpkin muffins, black bean brownies, etc- these things I am minimizing as the fat loss slowing down as I get a lower body fat percentage.

A discussion of calorie density you should check out.

Willy’s Big Bowl

Ingredients:
1 cup of rolled oats (not instant oats)
2 cups water
1/8-1/4 cup of Grape Nuts for crunch (if I have them)
1 tbsp milled flaxseed
banana milk (or you can use unsweetened almond milk or some other non-dairy milk)
1/2-1 cup of defrosted sliced strawberries in a big bowl. Feel free to use other fruit like blueberries and bananas.

Cook oatmeal as per instructions (I use microwave for 6 minutes). I let mine cool in the fridge for at least an hour before adding the other ingredients.

Cereals are whole wheat based without many ingredients, in Canada and hopefully you can find them as well. Strawberries are fresh in season and frozen the rest of the year. I buy frozen sliced strawberries and put them in a container in the fridge the night before to thaw.

I eat this everyday. An occasional variation is buckwheat pancakes or tofu scramble.

Bonnie has a cup of whole grain rice krispies, 1/2 cup rolled oats, no fat soy milk and a banana. We also have organic flakes by Nature’s Path.

Grocery List

If you have an issue with any of the products, you can find alternatives that works for you on Amazon or elsewhere. If ordering from Amazon you might consider getting a 6-pack or 12-pack for the staples. I couldn’t find all organic or low sodium, etc so if you don’t like one of the links below, Amazon shows similar products or you can search their site for something else.

Black beans (Eden Organic Black Beans)
Lentils (Eden Organic Lentils)
Rolled Oats (Bob’s Red Mill Rolled Oats or Gluten-free)
Ketchup (Heinz No salt added)
Unsweetened almond milk (Silk Unsweetened Almond Milk)
Soy milk (or no fat version)
Diced Tomatoes (Eden Organic Diced Tomatoes)
Chick peas (Eden Organic Garbanzo Beans)
White Kidney beans (Eden Organic Cannellini)
Red Kidney Beans (Eden Organic Kidney Beans)
Brown rice (Bob’s Red Mill Organic Brown Rice)
No fat tomato sauce (Muir Glen Tomato Sauce)
Tomato paste (Muir Glen Organic Tomato Paste)
Whole wheat pasta (fettuccine, linguine, penne, etc)
Vermicelli Bean Noodles
Sweet Thai Chili Sauce (I use VH)
Extra-firm Tofu
Sriracha hot sauce
Tomatoes
Green Pepper
Red Pepper
Yellow onions
Garlic
Spinach
Arugula
Bananas
Oranges
Grapefruit
Blueberries
Turnip
Carrots
Baby Bok Choy
Bean sprouts
Potatoes (Red, Yellow)
Sweet Potatoes
English Cucumber
Whole grain rye bread
Vegetable bouillon stock powder (Watch the sodium)
Chicken-style vegan stock (Watch the sodium)
Pickles (I buy Vlasic like the crunch)
Organic yellow mustard
Shredded Wheat (Post Shredded Wheat) (I do oatmeal now)
Grape Nuts (Post Grape Nuts) (I do oatmeal now)
Gluten-Free Whole Grain Rice Krispies (I do oatmeal now)
Fruit spread
Natural organic peanut butter
Onion Powder
Garlic Powder
Curry Powder
Chili Powder
Paprika
Cayenne Pepper
Whole Wheat Flour
Whole wheat pastry flour (for pancakes if eaten)
Baking Soda
Baking Powder
Active Yeast
Nutritional Yeast
Kitchen Gourmet browning sauce
Nutmeg/Cinnamon
Salt/Black Pepper
Brown sugar (for spicy cajun fries and oatmeal)
Vegetable stock (liquid)
Hot Extra Chunky Salsa (I use President’s Choice in Canada)
Yellow corn tortillas (no fat). I used to order online from http://www.latortilleria.ca but shipping is too expensive now
Organic Basmati rice (for curry)
Balsamic vinegar (delicate version)
Frozen organic strawberries
Frozen dark cherries (Bonnie snack)
Frozen corn
Frozen peas
Frozen broccoli
Frozen cauliflower
Frozen brussel sprouts
Frozen edamame
Milled Flaxseed (Bob’s Red Mill Ground Organic Flaxseed)

Optional:
Low sodium soy sauce
Raw walnuts (nuts not recommended for weight loss, heart disease patients)
Real organic maple syrup (for baking, pancakes)

*if you have issues with any of the above ingredients, don’t buy them 🙂
** I have provided Amazon links for some of the products. If you order any I receive a small commission which will hopefully allow to me help more people rather than work at other jobs 🙂

Grocery List

Here are most of the things we buy when we go grocery shopping. Not every time of course 🙂 If you have an issue with any of the products, you can find alternatives that works for you on Amazon or elsewhere. If ordering from Amazon you might consider getting a 6-pack or 12-pack for the staples. I couldn’t find all organic or low sodium, etc so if you don’t like one of the links below, Amazon shows similar products or you can search their site for something else.

Black beans (Eden Organic Black Beans)
Lentils (Eden Organic Lentils)
Rolled Oats (Bob’s Red Mill Rolled Oats or Gluten-free)
Ketchup (Heinz No salt added)
Unsweetened almond milk (Silk Unsweetened Almond Milk)
Soy milk (or no fat version)
Diced Tomatoes (Eden Organic Diced Tomatoes)
Chick peas (Eden Organic Garbanzo Beans)
White Kidney beans (Eden Organic Cannellini)
Red Kidney Beans (Eden Organic Kidney Beans)
Brown rice (Bob’s Red Mill Organic Brown Rice)
No fat tomato sauce (Muir Glen Tomato Sauce)
Tomato paste (Muir Glen Organic Tomato Paste)
Whole wheat pasta (fettuccine, linguine, penne, etc)
Vermicelli Bean Noodles
Thai Sweet Chili Sauce
Extra-firm Tofu
Sriracha hot sauce
Tomatoes
Green Pepper
Red Pepper
Yellow onions
Garlic
Spinach
Arugula
Bananas
Oranges
Grapefruit
Blueberries
Turnip
Carrots
Baby Bok Choy
Bean sprouts
Potatoes (Red, Yellow)
Sweet Potatoes
English Cucumber
Whole grain rye bread
Vegetable bouillon stock powder (Watch the sodium)
Chicken-style vegan stock (Watch the sodium)
Pickles (I buy Vlasic like the crunch)
Organic yellow mustard
Shredded Wheat (Post Shredded Wheat)
Grape Nuts (Post Grape Nuts)
Gluten-Free Whole Grain Rice Krispies (for Bonnie)
Fruit spread
Natural organic peanut butter
Onion Powder
Garlic Powder
Curry Powder
Chili Powder
Paprika
Cayenne Pepper
Whole Wheat Flour
Whole wheat pastry flour (for pancakes if eaten)
Baking Soda/Powder/Yeast
Nutritional Yeast
Kitchen Gourmet browning sauce
Nutmeg/Cinnamon
Salt/Black Pepper
Brown sugar (for spicy cajun fries)
Vegetable stock (liquid)
Hot Extra Chunky Salsa (I use President’s Choice in Canada)
Yellow corn tortillas (no fat). I order online from http://www.latortilleria.ca
Organic Basmati rice (for curry)
Balsamic vinegar (delicate version)
Frozen organic strawberries
Frozen dark cherries (Bonnie snack)
Frozen corn
Frozen peas
Frozen broccoli
Frozen cauliflower
Frozen brussel sprouts
Milled Flaxseed (Bob’s Red Mill Ground Organic Flaxseed)

Optional:
Low sodium soy sauce
Raw walnuts (nuts not recommended for weight loss, heart disease patients)
Real organic maple syrup (for baking, pancakes)

*if you have issues with any of the above ingredients, don’t buy them 🙂
** I have provided Amazon links for some of the products. If you order any I receive a small commission which will hopefully allow to me help more people rather than work at other jobs 🙂

Strawberry Ice Cream

If you’re transitioning from meat and dairy, it can be hard not to give up ice cream. You might try some soy ice creams for a while but at some point you will want to cut back on the fat and eat more healthy versions. Well you’re in luck!

A frozen banana blends into a magical cream fatty tasting treat! There are so many variations.

2 Frozen Bananas (overnight)
1/2 cup of frozen or fresh strawberries (or more if you want more strawberry taste).

Let the fruit defrost a bit so they’re a little softer than frozen. If you can’t wait, you can add a little non-dairy milk but this tends to make a softer ice cream. Use more

Blend in Vitamix and enjoy!

Feel free to adjust the amounts for more people, larger quantity, more strawberry flavour, etc.