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Not sure if you get Quorn products there but they can replace meat and have a lot less fat. Or veggie mince which I find more flavoursome. I've found a great free app "My Fitness Pal" and it gives you an aim for carbs, fat, protein, sugar and calories. I think it's available online too. I'm having far too much sugar and carbs it seems! I'm not a very good fish eating veggie (can't spell the P word) though so don't have very good advice on foodstuffs I mean I don't eat meat but I don't cook many things. Just fajitas, pasta bake, pizza, tuna pasta, prawn thingies, lasagne, bolognaise.
Oh yeah, here's some other rules to go by/food for thought: Try not to eat anything past 8-9, and if you do, get something really light, like an apple, banana or something.People tend to fall off the wagon once or a few times throughout/during a diet and tend to think that all of a sudden their diet is ruined or all their progress is gone, NO! Say you were at a bbq and ate like...3-4 more ribs, burgers and/or hot dogs than you should've eaten, all the progress you made isn't ruined, your commitment isn't broken and all the weight you worked so hard to lose is gonna come back overnight. If you were to pig out one day (lets say Thanksgiving for example) the following day(s), exercise more than you usually do to burn off the extra calories you've consumed on that day to make up for those extra calories consumed and you'd still lose weight and stay on track with your diet/goal!