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Written by Steve
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 This Fat Guy loves to eat so I'm trying to find ways of making things bigger without adding calories. I figure a big bowl of spicy hot chili filled with veggies is better then a little tiny girlie portion of fatty chili and nothing else. Veggies are lower in fat and calories then what I really want to eat and usually cheaper to so if I mix them with the goodies then I have more goodies while keeping the calories and the cost down.
- When I open a can of chili I'm eating the whole damn can and I'm probably adding an onion and some jalapenos if I can find them. If I mix a can of tomatoes with the chili and extra peppers or even just a can of Rotel I can cut down on the calories, eat until I'm full and have some left over for a change. I fill my belly while cutting down on the fat and calories. The tomatoes are usually lower in sodium too.
- I don't try to make out of soup very often because I need to eat so much of it to feel full. Adding a can of succotash, mushrooms or green beans makes for bigger portions, thickens the soup and helps to fill my belly better.
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I love sloppy joes, beef tacos or anything with ground beef in it. The ground beef is usually pretty fatty though so I try to add an equal amount of mushrooms because if you cook them first they taste kind of meaty on the bun or in the shell. It turns out that these little fungi have something the Japanese call umami (which means savory) and will help you miss the meat less.
- I can eat pasta until I'm ready to bust a gut and I love MEAT sauce. That's sauce with a capital MEAT. It's easy for me to have 3 servings for dinner if I'm not careful. So I'm adding lots of vegetables now. Carrots, celery, bell peppers, onions beans and even frozen peas are great in tomato or any other sauce really. Chopped broccoli and cauliflower are even good with pasta.
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Cheese dip, bean dip and even guacamole were invented to enhance watching sports on TV while sitting on the couch. Think about it. A cold beer, spicy cheese dip and a great football game is not a bad way to spend an afternoon now is it? Those dips often have about the same calories as pure lard unless you mix it with equal parts of a good salsa. That jar of salsa has very few calories and almost no fat (unless they added lots of oil) so mixing that equal parts with that dip is going to work well. It will still taste good, you can make it spicy but you're cutting the calories in half. Of course putting some carrot sticks next to the chips might help too.
- I've always loved tuna sandwiches and recently I've discovered salmon salad which is even better. I just don't like that fat free mayonnaise so I use the lower fat stuff which ain't bad and mix in lots of veggies with things. Pickle, chopped carrots and celery work really well and help me add a little fiber to my fiberless tuna fish.
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Potato salad may not seem like a must have item until you're at a cook out eating barbecued chicken and try to ignore those mayonnaise covered morsels of high glycemic glory. It's almost un-American to pass up potato salad when summer comes but you can add lots of veggies to it. In fact, Russian potato salad (it's not really un-American) has diced beets, carrots, peas and sometimes even ham in it. All of those are tasty, low fat and can pretty much double the amount you can eat.
- Often the best past part of a sandwich or burger is the fried potatoes that come on the plate. When you're ordering from a restaurant there's no way around it. They're not going to offer you low fat fried potatoes in a chip or stick form. Ask them nicely and they'll swap them out for veggies. Don't bother taking the pasta salad either. Get the veggies and enjoy your burger. Maybe you deserve it.
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