Kodiak cakes! There's microwavable cups (250 cals BUT 20g protein!) and frozen pancakes (190 cals for 3 and 14g protein!) plus regular pancake mix with boosted protein.
Greek yogurt. Honestly a godsend, and delicious. Oikos brand is 80-100 cals, Chobani is about 110 and each has 10g+ of protein.
Salad with yogurt dressing!! I like getting the premix bags and replacing the salad dressing with a yogurt based one - some are only 40 cals per serving! You don't have to eat straight leaves, guys.
Veggie patties. I love quorn brand, morningstar is also a good one - these are generally high protein and under 150 cals!
Berries (frozen and fresh). Frozen berries can be added to yogurt or smoothies or eaten by themselves - kinda like a fruit bar but not one. Fresh berries are the perfect snack, raspberries are my favorite to make me feel like a goddess.
Chia seeds, granola/oats, and honey. I lumped these together because they're great additives for smoothies and yogurt bowls. Granola and honey might be high calorie, but granola is high in fiber and honey is a perfect natural sweetener if you're eating plain yogurt or having a smoothie that needs a little extra sweetness.
TIP 1 - weigh yourself at the same time every day, 12 hours after you last ate. This means don't eat for 4 hours before bed, sleep for 8, wake up and go weigh. (After a bowel movement if you can.) This is your most accurate weight.
TIP 2 - this is important and so many people get messed up because of this. Do your best to NOT weigh yourself after a binge. You will freak out. You know it. Put your scale away for 2 days. Do better and 2 days later, you'll be back on track.
TIP 3 - strength training. Cardio will wear you out but low impact strength training will help you keep some muscle and in the long run, burn more calories. The more muscle you have, the more calories you burn naturally.
TIP 4 - clean your space. Dirty dishes, trash from snacks, etc - that's gross and unmotivating. I see you. I know you're sad and hurting. But is this helping you right now? Having old food or bottles, cigarette butts and whatever else? You'll burn calories cleaning, too. Clear space = clear mind.
TIP 5 - make your food pretty. It sounds a little odd, but eating something that looks nice feels better. Honestly, little cardboard box McDonald's is nowhere near as nice as a beautiful veggie burger on your favorite plate, cut in perfect squares.
