It’s possible to overdo it during the day and still stay on track. Some research shows that you may burn more calories at breakfast vs dinner.
The best veggies to have on hand are kabocha and spaghetti squash because they add so much volume, fiber, and bulk to make a lower calorie & filling dinner on days where things may not have gone as planned.
1 cup spaghetti squash = 30 calories
1 cup cooked pasta = 200 calories
Spaghetti Squash & Turkey Bake:
Preheat oven to 400 degrees F.
Cut squash in half (if it's too difficult to cut, microwave squash for 5 minutes and then cut)
Once cut, remove seeds. Place face down on baking sheet that's lined with parchment paper
Roast in oven for 25-35 mins or until soft.
Take a fork and pull back squash flesh, it will resemble spaghetti
Toss in a low calorie protein (like frozen turkey burgers, hard boiled eggs, tofu, lentils), parmesan, and tomato sauce
You can also cook squashes in instant pots, slow cookers, and microwaves