Not exactly sure how many cups of vegetables per day, but I probably eat more vegetables percentage wise than most people.
I eat about ⅓ of the amount of food that I did a year ago. I simply got into some really good habits, regarding eating and exercise about 8 months ago and I lost 30 pounds. I was 140 and am down to 110 at 5’4”. I do a 20 minute workout routine every day that works my gluts, abs, biceps, triceps, calves, thighs, latimus dorsi, and pecs.
I don’t drink alcohol and I’ve cut down on the cheese by about 90%, I almost never eat cake/pie/cookies/icecream. I don’t have cravings and I don’t miss the amount of food I was eating, it was simply that I ate way too much food before.
I have added green tea to my routine. I drink tea every day, at least 2 large glasses. I’ve always drank black tea.
So what do I eat? A lot of beans, especially pinto beans in burritos. Homemade pickled vegetables (no salt, just rice vinegar and garlic) which might on any given day include peppers, beets, carrots, cabbage or cauliflower. I usually make one of two homemade salads each week. This week it was raw kale salad with tahini and maple syrup and cabbage slaw with garlic and miso. I also tend to add raw veggies to any meal and eat them with hummus or Vegenaise or fat free Greek plain yogurt. When I eat bread or tortillas or burger buns, I almost always eat 100% whole grain. I like to make make homemade soup and try to make very low fat soups with veggies, beans, whole grains, or mushrooms, no cream. I eat peanut butter sandwiches about twice a week, about one egg per week, and I like to make marinated portobello mushroom sandwiches. If I eat pizza, which is about 80% less than I used to, it will be plain cheese, but then I’ll load it up with mushrooms, broccoli and jalapenos, and instead of eating a whole pizza, I’ll eat 1 or 2 slices, depending upon the size of the pizza. I even cut individual sized pizzas in half. I also like vegetarian sushi.
I do occasionally eat some of the fake meat products like This and This and These
If I have a snack I usually eat a small amount of nuts and/or dried cranberries, or some dried unsweetened coconut chips. I also like Rye Crisp crackers with a little bit of This spread on them. I eat quite a few dried edamame too. I pretty much cut out eating chips, except for the ones made from whole grains. I just found These at Trader Joe’s which I’ll either eat some plain, or with some guacamole, or salsa.
I still eat cheese, but not nearly as much as I did before. If I make a quesadilla, I only put a small amount of cheese on the tortilla and then load it up with broccoli or cauliflower or cabbage and lots of salsa and maybe a dollop of guacamole or fat free Greek yogurt.
Whenever I go out to eat, I always bring a cooler along. Before I even eat my meal, I cut it in half or by thirds and only eat part of it and take the rest home with me. Before, I would eat the whole enchilada, quite literally.