I’m a deadly afternoon snacker. Fresh veg helps. Keep cucumber and carrot around. Salt and pepper or tajin seasoning is low in calories. Also, air popped corn with nutritional yeast or chili lime powder for flavour.

Dinners are non trivial, But veg is your friend again. A heap of steamed veggies next to a smaller portion of whatever you love. Drink lots of water, club soda, etc, anything to limit liquid calories and especially sugar obviously.

I love rice bowls, and not much rice goes a long way. A cup of cooked rice, a cup of cooked kale, onion, garlic, a can of black beans, and a single egg makes 2 big servings at 400cal a serving, or you could knock it down to 3 servings at 260 per.

The key is the greens and beans. High in fiber and low in calories, you will be full for longer.

Huge fan of apples and pears as well. Under 100 calories and high in fiber with carbs for an energy pick me up.

Biggest dangers for me are snacking and drinking my calories in coffee, so only black coffee and trying hard not to snack

There are also exercises you can do without using your lower body at all. Many of these exercises are oriented to older people with limited or no mobility. You obviously know what you are capable of, and as others said exercise doesn’t lead to weight control as well as diet, but there are options for you to keep that bloop pumping.

Good luck!

Exercise has many health benefits, but has much less to do with weight management than people think. If you can, try to eat more of your calories earlier in the day. A hearty breakfast, filling lunch, and light dinner (or even fasting). Eat plenty of fiber. Sorry to hear about your accident, and I hope you’re able to get back on your feet.

For snacks where I might want crackers or toast I will often get Wasa crisps. They are super high in fiber and like 35 calories each. One of those with some nut butter or a light cheese (I like the laughing cow spreadable light cheese and low fat mozzarella sticks) along with some fruit or veggie sticks is a solid low cal snack with some protein. I’m also a fan of prepackaged Greek or Icelandic yogurt because they are portioned out and have a decent level of protein.

For dinners, throwing veggies in the oven or air fryer at 400-450 so they get crispy and brown is dead simple, yummy and nutritious. They benefit from getting tossed with a little olive oil and salt so they brown well, but don’t ho overboard if you’re super worried about calories. Roasted butternut squash cubes or cauliflower go great with any sautéed or broiled meat or fish.

In general, getting a good dose of protein and fiber is supposed to keep you from feeling hungry for longer which can cut down on snacking and overeating.

Hummus with celery or other crunchy veggies is my go-to snack these days.