PROTEINS:
-Chicken, chicken and more chicken! (White meat only of course). The roasted chickens at grocery stores or takeout places are a good source. Also takeout steamed chicken from Chinese restaurants. Some frozen entrees if other ingredients look safe.
-Canned tuna, LOTS of canned tuna (packed in water).
-Sardines as an occasional treat (yes, they're packed in oil, but it's "good" oil and you can blot some of it off.) (BTW, sardines on saltines with yellow mustard is "Midwestern Sushi"!)
-Egg whites in smoothies or scrambled (the one thing I do cook) or baked in microwave (in small glass dish with salt, pepper, my trusty onion powder and herbs).
-Nuts and beans of course as discussed in section on insolubles.
-Peanut butter! Lots and lots of peanut butter. But only with a lot of soluble fiber and only 1 TBSP per meal to make sure the total fat content of the meal is not too high. PBJ sandwiches are one of my staples!
RESTAURANTS:
-Key concept is "lowfat, no red meat, no dairy."
-Bread instead of appetizer
-Only eat HALF of entree (take the rest home)
-NO DESSERT!
-Plain grilled chicken breast
-Grilled chicken sandwich (another of my staples)
-Plain pasta, tomato sauce on the side
-Plain grilled fish such as tuna, salmon or flounder
-SHRIMP!
-Crab cakes (my weakness)
-Lobster (but no drawn butter)
-Rice, baked potato
-More bread
And did I say, NO DESSERT!!
SWEETS:
Generally I stay away from them in order to maintain a healthy weight. I keep cravings under control by allowing myself one small piece of chocolate a day but only after a meal, not on an empty stomach. That and the Carr's cookies and lowfat granola bars I mentioned in the solubles list keep me satisfied.
Happy Eating!
--------------------
Laura
Keep it simple!
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What did I eat for 8 mon to stay IBS-D free without cooking??!! Part 2 Proteins and Restaurant Meals
