I like having a tin of mackerel in olive oil, that I drain and use half the oil to make a vinaigrette using mustard, black pepper and lemon. I'll add chopped baby tomatoes, cucumber and boiled eggs. The calories are quite high though, I have an apple as well so it comes up to 510kcal for breakfast alone. Do I use less oil for the vinaigrette or lean into it and bulk it up with more tomatoes so I'm full for longer? It's only got 4g fibre which isn't nearly enough too…any advice would be appreciated x
by DKFlames
7 Comments
Half the mackerel?
Oil is the devil’s sauce! So many damn calories. Id recommend ditching the tinned mackerel and going for smoked mackerel fillets instead (the ones in the chilled section, vacuum packed and ready to eat). You could drop some spinach in for extra fibre with little impact on calories too
i know we”re in the near eating disorder sub but cutting the oil isn’t good – our diet needs fat 😭
you can check the mustard, how much sugar it contains and see if there are alternatives – or switch it out for vinegar.
sugar is just that but your makros are important. also celery is good for no calorie fibre.
maybe add some sliced up or mashed avocado in it on the side? can add lemon juice+ salt/pepper + optional tomato for a guac and dip some cucumber slices in it. avocado has fiber and healthy fats. higher calorie but worth it for the feeling of satiety.
add spinach
Ever since I started counting calories I can’t justify using oil on literally anything. I’m lucky in regards to the fact I never enjoyed oil based dressings etc anyway so I can easily sub out oil for the ‘zero’ calorie cooking sprays to stop stuff sticking to pans etc. If I was to change anything in your recipie to lower the calories it would be that, but I have no idea what you’d substitute it for as like I say, I’m not versed in oily dressings. I’m sure google could find some good subs tho!
You could cut swap the apple out and make it more of a salad. Add more tomato and cucumber and some beans of your choice or lentils for fiber (I’d go chickpeas)