High Protein Low Calorie Meal Plan

Oct 20, 2024

Full Day of Eating: Low Calorie, High Protein, High Volume

Introduction

  • Purpose: Demonstrate how to maximize calories in a calorie deficit to manage hunger
  • Not suggesting a fixed calorie amount for everyone; varies per individual

Breakfast

  • Ingredients:
    • 150g chopped mushrooms
    • 300ml egg whites
    • Sea salt, smoked paprika
    • 100g spinach
    • 300g fat-free yogurt
    • 150g frozen mixed berries
  • Preparation:
    • Cook mushrooms and add egg whites with seasoning
    • Add spinach; cook until it shrinks
    • Mix yogurt and berries for a side dish
  • Nutritional Info:
    • Total: 427 calories, 64g protein
    • Egg mix: 188 calories, 37g protein
    • Yogurt and berries: 239 calories, 27g protein
  • Notes:
    • Spinach shrinks significantly
    • High protein, low calorie, high volume foods like egg whites, spinach, mushrooms
    • Option to add low-calorie condiments

Lunch

  • Option 1: Meal prep a low-calorie, high-protein meal
  • Option 2: Make a big salad for convenience
    • Pre-made salad bowl (310g)
    • Lean protein choice: ginger chili lime chicken, chicken tikka, pastrami
    • Jalapeños and Fake Away burger sauce
  • Preparation:
    • Chop salad and protein
    • Add jalapeños, sea salt, and sauce
  • Nutritional Info:
    • Total: 326 calories, 45g protein
  • Notes:
    • Salads are voluminous and nutritious, ideal for calorie deficit
    • Act as insurance for micronutrients

Snack

  • Popcorn: Best for volume and lower calorie density compared to flavored options
    • Example: 30g salted popcorn = 132 calories
    • Compared to yogurt slices: 160 calories for less volume
  • Notes:
    • Popcorn provides more volume than calorie-dense snacks

Dinner

  • Meal: Stir-fry
  • Ingredients:
    • Half red and green pepper, medium carrot, half an onion, two spring onions
    • Cauliflower rice: 29 calories/bag
    • Extra lean beef mince, seasonings, Worcestershire sauce, stock cube
  • Preparation:
    • Cook beef and veggies
    • Season with Cajun, Worcestershire sauce, and stock
    • Add cauliflower rice
  • Nutritional Info:
    • Total: 343 calories, 38g protein
  • Notes:
    • Large portion for low calories
    • Cauliflower rice can be bland; use plenty of seasoning

Dessert

  • Dish: Protein Ice Cream
  • Ingredients:
    • Banana, ice, almond milk
    • Low-calorie sweetener, powdered peanut butter, xanthan gum
    • Whey protein (variety of flavors tried)
  • Preparation:
    • Blend banana, ice, and almond milk
    • Add remaining ingredients and blend
  • Nutritional Info:
    • Yields 2 liters of ice cream
    • Option to add cereal like Coco Pops for extra texture and taste
  • Notes:
    • Personal preference for sweet treats at night
    • Blending time affects volume

Conclusion

  • Total calories and protein displayed at the end
  • Emphasized food choice impacts in calorie deficit
  • Encourages viewers to adapt ideas
  • Reminder: Protein and calorie needs vary per individual

These notes summarize the key points from the video, focusing on meal preparation, nutritional strategies, and the importance of selecting high-volume, low-calorie foods when in a calorie deficit.