Satiety-based Calorie Deficit Meal Plan

Jul '24 (edited) • General discussion

Notes:

Quantities of each food are adjustable and subject to your individual macro goals.
Timings are also arbitrary, and their only function is to indicate that carbohydrates are “front-loaded” in the first half of the day.

08:00 - Meal 1

300g 0% Greek Yoghurt (or 250g low fat plain kefir yoghurt)

1-2 Weetabix (or 20-40g any cereal / granola)

100g cherries (or any berries)

20g 80% dark chocolate

12:00-13:00 - Meal 2

200-300g potato (purple is ideal), air-fried as wedges

150-200g chicken tenders, air-fried and seasoned to taste

30g 50% reduced fat cheddar

Any air-fried vegetable on the side

15:00-16:00 - Pre-Training Meal

2-3 Ryvita crackers (or any wholewheat crackers)

30g nut butter

1 average banana

OR (if not training)

1 Ryvita cracker

1 0% fat yoghurt pot (150-200g) of choice

1 apple

18:00-20:00 - Meal 3

20-30g Wakame seaweed (consult your medical practitioner if you have thyroid issues as it is very high in iodine)

150g stir fry beef strips (or Tofu for a vegetarian option)

5-10g sesame oil

30-40g light soy sauce

2-4 seafood sticks, diced

Cucumber, diced and to taste

Green onion, to taste

Chili flakes, to taste

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