I was recently in an accident and cannot exercise; particularly, I cannot put weight on my feet or lay my feet on the ground. Consequently, I have to maintain my weight purely through diet. I typically aim for around 1300 calories/day.
So far I have:
- breakfast: fried egg/egg white on toast with a glass of water (about 200 cals)
- lunch: chicken breast, small piece of bread, with a large spinach salad (about 300 cals)
- afternoon snack ?
- dinner ?
Thank you.
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!