To ask for calorie deficit meal ideas

[whattheef]

I've worked out that in order to lose weight I need a calorie deficit of about 1600 per day. This doesn't feel like a lot for me and I need ideas that will help me stay full and not snacking. This is where I end up using most of my calories.

I'm thinking protein yogurt, weetabix or eggs for breakfast. Lunch perhaps a wrap or sandwich with fruit. And dinner will most likely be a lower calorie version of what I usually have - so spaghetti bolognaise but using leaner mince and skipping the garlic bread etc.

I will try really hard to track my calories accurately on my fitness pal too. I'm terrible for the odd biscuit and the odd bag of crisps and the odd handful of nuts here and there and this is where I always fail.

If you have a calorie deficit of similar then what do you eat? And are you hungry? Thank you in advance!

I'm on 1600 calories too. My day today

B - 2 egg omelette with ham and mushrooms
L - jacket potato with 10g of clover light and 30g of garlic and herb philadelphia. Cucumber sticks and cherry tomatoes on the side
D - leftover roast chicken with baby new potatoes in a herb butter, broccoli and carrots.

Snacks 1 packet of pop bears, 100g green grapes, 1 slice of Melon, 3 tuc crackers

Try swapping the 10g of butter for half a tin of tuna. Same calorific content (ish) and much better Macros.

Carbs take a lot of calories, so if you are going to have them make sure they are filling (whole wheat etc). Protien, especially lean protein, is filling. Veg have basically no calories, fruit often have more than you'd think.

Go for real foods rather than processed lite replacements. They'll cost you more calories but are better nutrition wise and most likely in terms of satiety.

I am well and truly off the wagon sadly but I did find intermittent fasting a good way of managing my intake, it seems somehow much easier to spread the calories over two meals rather than 3. If you do go for that, I found making sure my first meal was a proper meal rather than a snack much easier to deal with.

Up your protein and your fibre.

BBC Good Food website has a whole bank of recipes and you can sort by 400 calorie meals, 600 calories meals etc. I tend to use that to plan my dinners.

This has been my day so far. It's not amazing and it's not particularly nutritious but it'll be within the calorie allowance and this is the sort of stuff I eat. So hopefully I can work on healthier and more nutrient dense foods as I continue.

B: aldi protein pancakes with strawberries and low calorie chocolate sauce.

L: weight watchers wrap with chicken, salad and a packet of Pom bears.

D: spag Bol with extra veg thrown in.

Also had two coffees and a weight watchers wafer.

As I said, not great but it's a start. I am pretty hungry though!!

Well done on making a start. Have a cup of fruit tea or a glass of water, go for a walk, do something to distract from the hunger.

Do you have an idea what you might eat tomorrow? Always good to have an idea so it doesn't all go south, maybe some Greek yoghurt? Some eggs somewhere? I'm going to try blending some cottage cheese with the sauce from chillies in adobo as a dip for carrots/celery etc tomorrow. Good for a protein hit plus the fibre in the veg.

My calorie limit is currently 1540 per day, and each day is usually: no breakfast, lunch is either homemade soup or a wrap with meat and lots of salad both of these I would have fruit with. Most evening meals are Pinch of Nom recipes because we find them to be really tasty and quite generous portions. After that I usually have the calories left for a snack or 2 in the evening.

Lots of protein and fibre are my go too when dieting.

A protein shake, weetabix or eggs on toast for breakfast.

Tuna or egg mayo on crispbreads for lunch with fruit.

Normal dinner with extra veg and less of the carb element for dinner.

Snacks of rice cakes, banana, apple, skyr yogurt etc