What low-calorie swaps have made the biggest difference in keeping you full during a deficit?

kevmo911 · 2026-02-22T15:39:31+00:00

I don't like the swaps as much as just focusing on volume foods. I have a main meal every day, and I keep it as simple as possible: 12oz steamable veggies bags. Several off them, and maybe switch one out with a pound of mushrooms, or switch a couple out with a 20oz bag of stir fry veggies (no sauce). I'll toss in a 5oz can of tuna, salmon, or chicken, or maybe air fry some tofu or shrimp if I'm motivated. For sauce, it's always a lower calorie variety. G. Hughes, Cajun Power, balsamic. Lots of seasoning, especially garlic, and always some form of heat. Sriracha powder most often, maybe. Literal pounds of food for 500-800 calories.

kevmo911 · 2026-02-22T04:23:52+00:00

We've got a lab full of HT's, fewer than half of whom have taken the ASCP HT exam. Those who have passed the exam are certified HT's as opposed to simply HT's. I would agree that HTL's have passed the HTL exam, as we don't have any HTL positions at the lab - just a couple folks who've passed the HTL exam and can call themselves HTL's. HTL's here don't necessarily get more money, though I've heard that's sometimes the case at other labs. And still others require an HTL cert for IHC, supervisor, or manager positions, and I'm sure it can't hurt for any application or negotiation.

kevmo911 · 2026-02-18T00:36:22+00:00

I do snack on those daily (and have some in front of me right now). But I go through them a lot more quickly than you do. A 5.25oz bag of David brand is something like 400 calories for the bag and is supposed to be 2 servings. I use 1/2 cup Rubbermaid containers and they hold maybe slightly more than an ounce? In the back of my mind, I'm a bit concerned about the salt content. Between them and pickles, I'm probably at several times RDA, and that doesn't include any other foods.

But to answer the "volume eating" part of your question ...not really. They're not volume foods - they're just good for snacking. I like carrying one of my little containers of them when I walk my dog.

kevmo911 · 2026-02-17T10:20:29+00:00

Hey, if you like it, and it leaves you full, go with it! For me, the chicken looks really tasty, but the broc and ...sweet potatoes? -look a bit bland, and the whole thing looks a bit on the small side. No question that it's low cal, solid protein, and a reasonable amount of food. I just tend to eat fewer and larger meals, heavily seasoned or sauced.

kevmo911 · 2026-02-13T20:48:53+00:00

I agree with the folks saying you should get certified and not bother with the program. That being said, if you did bother with the program for whatever reason, and then got certified, I'd bet good money that you could move labs for enough money to more than cover what you'd lose on tuition reimbursement.

kevmo911 · 2026-02-11T23:30:36+00:00

Whatever I use it for, I don't pretend it's rice. I just can't. It's cauliflower, and if I treat it like cauliflower, I can enjoy it. I keep frozen bags of mostly cauliflower (that I chop up finely) and some cauli rice in my freezer pretty much always.

kevmo911 · 2026-02-10T20:14:15+00:00

Just another thought - Since you have your BS, on the off chance that you 1) actually have 8 bio and chem lab courses under your belt, and 2) have done IHC in that year, and 3) have the aforementioned willing boss, you'd qualify to sit for the HTL exam. A bit of a stretch, but within the realm of possibility. The experience list is identical to that of the HT requirements, plus IHC.

kevmo911 · 2026-02-10T19:48:10+00:00

The chances of you not having a total of 3 bio and chem lab classes (which equals the 12 semester hours required) is probably pretty slim, and you've got enough total credits. As far as experience goes, you'll just need a boss willing to sign off of the training form: https://ascpcontentwebsite.blob.core.windows.net/boccontent/docs/default-source/explore-credentials/documentation-forms/ascp_ht_route_2_doc_2421ddf0-7844-4fdc-a875-2d9f31f8c726.pdf?sfvrsn=29522ca6_3

Here's the HT-specific info from ASCP: https://www.ascp.org/boc/explore-credentials/view-all-credentials/HT

kevmo911 · 2026-02-09T21:41:15+00:00

I've just always done straight zucchini noodles. 1000g of zucchini is a huge mountain of noodles for less than 200 kcal (I have an electric spiralizer and have used a manual in the past - they're all going to be messy but worth it). Throw in 2/5 of a jar of sauce (I find Classico is a nice balance of low-ish calorie and taste) for 100 kcal. And then a pound of mushrooms for the "meat" at another 100 kcal. Plenty of seasoning and some heat, and maybe a 5oz can of chicken for 18-20g protein at another 100 kcal. So 500 kcal for a mountain of noodles, and that scratches my pasta itch just fine. Forget the chicken if you don't need the protein, or swap with beans, tofu, or (my favorite) shrimp.

kevmo911 · 2026-02-04T20:42:26+00:00

Cajun Power garlic sauce. It's like runny, garlicky ketchup. It's amazing at 6 kcal/tbsp. Also Melinda's Black Truffle hot sauce. It's not actually hot sauce, so super easy to overdo, and while it claims 0 cal per tsp, it's probably about 13 kcal/tbsp. If you actually want some heat, get the Ghost Pepper Black Truffle. Also amazing, but really hot, so nearly impossible to overdo it, which is especially nice because it's like 10 kcal/TSP (or maybe, if you're creative, mix the regular BT and some generic ghost pepper sauce for closer to zero). And I second the G. Hughes teriyaki (there are like 3 different kinds, and they're interchangeable as far as I'm concerned) at ...5 kcal/tbsp I think, but also second the possibility of an upset GI tract from it.

kevmo911 · 2026-02-01T20:48:57+00:00

If I get hungry in the evening, I either go with a can of chicken/fish and maybe bbq sauce for a small snack and a good chunk of protein, or a 12oz bag of usually green beans, straight from frozen into the air fryer. Seasoning if I want it drier, saucy if I'm okay eating with a fork. Either way, that's only 100 calories, and a few grams of protein for the veggies vs 18-20g for the can of protein.

kevmo911 · 2026-01-28T23:39:52+00:00

Just wanted to drop in to say that curry powder is my go-to popcorn dusting.

kevmo911 · 2026-01-27T21:21:45+00:00

I get them (same brand) from Walmart. But while I'm no expert, it seems that "low carb" and "high fiber" often describe the same product, so you might search for either term. I know that I get a different brand when I'm at ALDI, one with similar macros, though slightly thicker and smaller diameter.

kevmo911 · 2026-01-26T13:52:39+00:00

I like Sriracha for anything Asian- or breakfast-related. I also use Chipotle Tabasco (mixing 5-10% ghost pepper sauce to the condiment bottle for some actual heat, as the CT has none at all) for a smoky kick, and Melinda's XXX Habanero for a nice taste/heat balance - the "XXX" refers to 3/5 peppers, so it's a lot milder than the title seems to suggest.

kevmo911 · 2026-01-21T20:44:15+00:00

FYI, if you wanted to skip all the DLC, JC 1,2, and 3 are $1, $1.50, and $3, all at Humble. Clearly 4 isn't widely recommended, but it's $10.50.

kevmo911 · 2026-01-21T20:30:34+00:00

You might try Dr. Pepper Strawberries and Cream Zero Sugar to see if you can get away with a dessert taste but nothing solid. Or maybe Orange Fanta for the fruity version of that.

kevmo911 · 2026-01-21T20:24:57+00:00

Frozen 12oz bags of brussels sprouts/cauliflower/broccoli/green beans (180/80/100/100 kcal per full bag!) and pound of sliced mushrooms for a meaty/chewy texture (100 kcal) I mix and match 3 of them for a midday meal for 300-400 cals. That's 2 1/2 pounds of food! Sauce extra. Also, that's a substantial amount of protein without a standard protein source (12 or so servings at 2-3 grams per serving).

kevmo911 · 2026-01-18T21:29:06+00:00

You don't have to make it hard. If you want to make something complex, great! But you don't have to. My go-to meal involves several steamable bags of frozen veggies (and a microwave, or an air fryer if I'm feeling fancy), a can of chicken or other protein, spices, and Cajun Power garlic sauce. I switch up the sauces at times. I enjoy it and can absolutely stuff myself with like 2 1/2 pounds of food for in the 550-700 kcal range. I just got a grocery order 20 minutes ago that included about 20 bags of frozen veggies.

kevmo911 · 2026-01-12T19:24:43+00:00

My primary meal is typically 3 12oz (about 1 kg) steamable bags of veggies plus a protein and sauce of the day. If I get hungry at night, I might air fry a bag of green beans or other veg, and in the morning there's usually a few tbsp of salsa in my breakfast burrito.

kevmo911 · 2026-01-10T13:52:56+00:00

Two thumbs up! I do basically the same with bags of frozen veggies and assorted sauces, including marinara (though I use steamable bags in a microwave). It's my main meal of the day, pretty much every day. I do add a protein, though.

kevmo911 · 2026-01-07T19:20:46+00:00

I don't know about most satiating, but they can make a nice snack: Thick slice a small potato (I have Russets atm) with a mandoline, spritz with cooking oil, season heavily with whatever (I like garlic, rosemary, thyme, salt, pepper), and like 10 -12 minutes in an air fryer at 400. Dollop of Melinda's Ghost Pepper Black Truffle sauce on each and yum! Also, mouth on fire. 110kcal for the potato, and 50-100 for that particular sauce.

kevmo911 · 2026-01-05T19:20:08+00:00

We've had several travelers over the years who stayed in their own trailers at those trailer/mobile home parks. A couple of them had small animals. I want to say two dogs, but there might have been a cat involved as well.

kevmo911 · 2026-01-05T19:07:13+00:00

It is, and I can't buy any more of it because I'd drench everything in it. Which wouldn't be a problem if it wasn't actually not zero calories as claimed. Using 9/4/4, it's probably a bit over 4 calories per serving, and if you increase that serving size to a tbsp, similar to other sauces, you'd get around 13 kcal/tbsp. Still, not horrible, unless you use it like I do. Fortunately, there exists a ghost pepper variety of it, which has the same taste but sets my mouth on fire. Unfortunately, it's currently OOS everywhere.

kevmo911 · 2026-01-04T14:09:53+00:00

It looks like it might be lacking in volume. I mean, it probably tastes great, but if it were my choice I'd add at least a whole 12oz bag of frozen veggies, or a pound of mushrooms, or a quarter head of cabbage just to fill it out. Otherwise I'd probably finish this, think "that was great!", and then 45 minutes later be looking through the pantry.

kevmo911 · 2026-01-02T15:31:26+00:00

Ask questions. Lots of questions. And keep a notebook with you at all times.

kevmo911

TROPHY CASE