Instructions: Self-evaluation encouraged before and after eating. The goal is to keep your hunger between a 3 and a 7 as often as possible. This exercise if to help those who have become disconnected with their bodies and hunger signals, (usually through an eating disorder,) to become more aware and attuned with their hunger and nutritional needs.
0 - Starving.
1 - Very hungry, feel like ordering everything on the menu.
2 - Preoccupied with hunger, everything on the menu looks good.
3 - Feel hungry and the urge to eat is strong.
4 - Feel a little hungry. Can wait to eat.
5 - Neutral, not hungry, not full.
6 - Sense food is in your belly, could eat a bit more.
7 - Feel satisfied. Hunger is gone and you may not feel hungry again for 2-3 hours.
8 - Not uncomfortable, definitely a full belly.
9 - Moving into uncomfortable.
10 - Very uncomfortable.
This scale has been helpful for me, because it encourages me to stop before or during a meal and really think about what stage of fullness and hunger I'm at. That way I don't end up eating too little, only to be RAVENOUS 2 hours later; or to eat too much to be point I feel uncomfortable - both physically and mentally.
Vegetarian white bean chili (recipe adapted from Fat Free Vegan Kitchen)
Ridiculously Easy Curried Lentil/Barley Soup (although I think most lentil soups fall under that category)
¾ cup dry red lentils
1/3 cup barley
2 tsp madras curry powder
¾ cup cauliflower
2 tbsp tomato paste
1 clove crushed garlic
salt to taste
2 bay leaves
3-4 cups broth/water
Optional: Greek yogurt or sour cream
Bring water/broth mixture to a boil in a pot. Dice the carrots and cauliflower and chop the onions. Add dry lentils to the boiling liquid, along with chopped onion, squeezed garlic and spices to the water. Let it cook for about 15 minutes, then add in the dry barley. After another 15-20 minutes add the vegetables Cook for about 30 minutes or till both lentils and barley are cooked through. Add last minute spices- 2 tbsp tomato paste; salt and more curry powder to taste. Serve hot, topped with Greek yogurt or sour cream if desired.
Aside from that I've come up with my own version of overnight oats. If you like your oats very thick, creamy and sweet - then you should give this a try.
Personally I think these oats stand on their own in terms of flavour. But topping suggestions would definitely include fresh berries, nectarines, peaches or cherries. Get creative, because this is a great base to work off of.