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

Introduction

• Purpose: To demonstrate how to maximize calories in a calorie deficit to reduce hunger.
• Not prescribing a specific calorie intake for fat loss.
• Focus on keeping hunger low to avoid going off track.

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, add egg whites, season, scramble.
  • Add spinach last, as it shrinks significantly.
  • Mix yogurt and berries.
• Nutritional Info:
  • Total: 427 calories, 64g protein
  • Egg mix: 188 calories, 37g protein
  • Yogurt and berries: 239 calories, 27g protein
• Key Points:
  • Egg whites: high volume protein
  • Spinach/mushrooms: low calorie fillers
  • Fat-free yogurt/berries: low calorie, high protein, filling
  • Optional: Add low-calorie sauces like ketchup/mustard.

Lunch

• Options:
  • Meal prep in advance or opt for convenience with a salad.
• Salad Preparation:
  • Pre-made salad bowl (310g mixed salad)
  • Lean protein (e.g., ginger chili lime chicken)
  • Jalapenos, fake away burger sauce (56 calories per 100g)
  • Chop salad and protein for volume.
• Nutritional Info:
  • Total: 326 calories, 45g protein
• Key Points:
  • Salads are voluminous, act as micronutrient insurance.
  • Helpful in preventing deficiencies in a calorie deficit.

Post-Lunch Snack

• Snack Choice:
  • Popcorn (salted for volume)
  • Comparison: 30g bag of salted popcorn vs. toffee popcorn.
• Nutritional Info:
  • Popcorn: 132 calories
  • Yogurt slices: 160 calories
• Key Points:
  • Popcorn offers more volume for similar calories.

Dinner

• Preparation:
  • Stir-fry with lean beef steak mince
  • Ingredients: peppers, carrot, onion, spring onions, cauliflower rice
  • Seasoning: Cajun, Worcestershire sauce, stock cube
• Nutritional Info:
  • Total: 343 calories, 38g protein
• Key Points:
  • Cauliflower rice: low calorie rice substitute
  • Flavor enhancement is crucial for cauliflower rice.
  • Worcestershire sauce adds significant flavor.

Dessert

• Preparation:
  • Protein ice cream
  • Ingredients: banana, ice, almond milk, low-cal sweetener, powdered peanut butter, xanthan gum, whey protein
  • Blend thoroughly for volume.
• Nutritional Additions:
  • Top with Coco Pops for additional calories and taste.
• Key Points:
  • Xanthan gum thickens and adds volume.
  • Sweet treats in the evening may trigger binging; consider having them earlier.

Conclusion

• Total calories and protein are displayed to illustrate food choice impacts.
• Not dictating specific intake, but offering ideas to ease calorie deficit.
• Encouragement to like and comment for more content.