The key to a successful meal plan is sustainability, convenience and food volume.
You'll notice that there's a lot of food on this plan but not calorie dense foods because you want food that keeps you full but for the least amount of calories.
These following are templates, you don't need a traditional breakfast, multiple snacks or dinner. Feel free to do what's sustainable for your schedule but bear in mind that you want your evening meals to be the most satisfying meals so you aren't hungry and snacking before bed.
(Every meal will come with an explanation so you understand the mechanisms of how to pick food combinations you prefer)
MEAL 1 Options
Fat free Greek yogurt bowl with berries, nuts or whey: 250-400 calories (Very high in protein and volume to fill your stomach and it takes long to finish)
Oatmeal with whey, Fat Free yogurt or berries: 200-400 calories (High in fiber, protein ,takes long to eat and keeps you full)
Omelet with seasonings, veggies, or low-fat cheese: 150-250 calories (egg whites are high in protein and take up a lot of space in your stomach for minimal calories)
Egg white French toast: 200-400 calories (Takes a while to eat because of the protein and volume in the egg whites)
Oatmeal Smoothie with whey &/or berries: 200-400 calories (Berries are high volume especially if frozen and low calorie while protein will make you feel fuller along with the optional oatmeal and fluid)
For more satiating food options click here
Snack 1 and/or Snack 2 Ideas
Popcorn:150-300 calories if homemade or LOWFAT. (Its high volume and high fiber which contributes to fullness)
Baked sweet potato chips:100-200 calories (High volume, high fiber)
Carrot with hummus or greek yogurt or cottage cheese based dip:50-100 calories (High fiber, high volume, takes long to eat)
Vegetables with fruit mixed in: 50-100 calories (High volume, fiber and take long to eat)
Protein Bar:160-210 calories
For more snack options click here
MEAL 2 Ideas
3-6 oz lean meat with 6 oz -8 oz potatoes, yams or konjac noodles 400-600 calories (Low fat, high protein, carbs that take up a lot of volume)
3-6 oz Lean meat( chicken breast, sirloin, turkey, tuna, egg white etc) low calorie wrap/bread: 400-700 calories (Low fat, high protein, carbs that take up a lot of volume)
Larger or similar portions of the snack options
Meal 3 Ideas
3-6 oz lean meat with 6-8 oz potatoes or konjac noodles: 400-600 calories (Low fat, high protein, carbs that take up a lot of volume)
3-6 oz Lean meat: 400-600 calories (Chicken breast, sirloin, turkey, tuna, egg white etc) 1 or 2 low calorie wraps/bread
Sides: Pumpkin, squash, vegetables mixed in the food to increase the volume of the food for little calories
Optional Final Snack Ideas
Large bowl of vegetables like romaine lettuce, broccoli slaw mixed with berries or meat: 50-150 calories
Greek yogurt bowl with FROZEN berries, nuts or whey: 250-400 calories (Very high in protein and volume to fill your stomach while taking long to finish)
Protein ice cream: 200-400 calories (Blend milk, whey, 4g xanthan gum, 2 tsp of sweetener, Ice, cacao powder, Greek yogurt)
Berry smoothie: 150-300 calories (Frozen berries/fruit, whey, lowfat milk or water)
Important Tips
Nuts and seeds are fine but they're very high in calories so monitor very closely. They do have fiber and protein so its best to combine them into foods.
Rice, cereals and pastas can be eaten but you just have to monitor the calories in them and understand that they don't make you feel as full when consuming them.
Use a food scale or use your hand to approximates sizes when you don't have one
Drink water before every meal to limit how much you eat.
Drink flavored water to replace high calorie beverages
Approximate and adjust how many calories you should be eating with a calculator. Make sure you're in at least a 250 calorie deficit under maintenance. This will end up being in the 1800-2200 calorie range for many people
Eat the vegetables first before any high calorie foods
Make use of smoothies and vegetable/fruit bowls to stay full
Increase the amount of protein, complex carbs and fiber in your diet because it keeps you feeling fuller
Look up high protein donut, cookie, brownie etc recipes to satisfy cravings if you must
Carry things like carrots, celery or berries in a Zip-lock bag with you on the road or work which allows for convenient snacking without many calories or blood sugar spikes!
Use Greek yogurt or cottage cheese as your base for sauces and dips
If you happen to eat junk food, monitor the calories
If you splurge on high calorie foods or junk simply eat stomach filling foods the rest of the day or cut calories the next day to maintain progress
Watch out for fake health foods as listed here
Make good decisions when eating out as listed here
Watch the sauces and cheeses and how much oil you use to cook the food in because those calories COUNT!
Write down everything you eat the first week to gauge consistency
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