How to stay full on 1450 calories a day?

[TakingBackSunday]

Can you please give me your meal ideas to stay full on these calories a day as I’m struggling a little bit.

At the moment I’m having a cup of tea and some cereal for breakfast, chicken salad sandwiche, crisps and fruit for dinner and then a low calorie tea like a burger bowl which is basically a reconstructed salad.

Help please.

Chicken breast for me. I bulk cook and eat that for meals as salad or soup.

Eggs keeps me much fuller for longer than cereal.You could have fat free high protein yoghurt with some toppings.

I’m fuller for longer with less carbs.

Yep, eggs at lunchtime, hearty thick veg soup at dinner.

I'd say that both cereal and bread are quite a lot of calories compared to how filling they are, so personally I try to avoid both when trying to limit my I take. I'd have a home made veg soup for lunch instead

I try to skip breakfast so I can have a bit more to eat at lunchtime and dinner time.

Protein is the key though. I had a sandwich lunch in the week at a meeting. I was starving by 5pm. I don't feel like that when I've had chicken salad / omelette etc.

I tend to have muesli for breakfast, sandwich (cheese, egg mayo or quorn fake ham) and an apple for lunch and then a normal dinner, usually averages out to about 1450 a day. If you can save the crisps for special occasions it’ll buy you back a good number of calories for dinner.

I would replace cereal with fruit and plain yogurt. Cut out the crisps and have chicken with salad or a single slice of bread .

I’m probably gonna stick with the bread as I’m a fussy eater sadly but it’s 165 cals which isn’t the end of the world but will look at more filling breakfast and building my fibre and protein.

Thank you :)

Lots of protein. Ditch the cereal, bread and crisps. I’d skip breakfast altogether.

Also the crisps are low calorie too!

Protein advocate here too. Lean steak, fish and chicken. No breakfast. Largest meal when you’re the most hungry and offset with a smaller one before or after depending on when you eat the largest.

What height are you? Have you used a tdee calculator to work out those calories? The problem with starting so low is that as your weight drops so will your calorie burn and you don't have much to drop the calories by as you obviously shouldn't ever be below 1200.

Oh gosh I couldn’t skip breakfast, I’d die before dinner 🤣 it’s a good idea If you can do it though, saves calories for a good dinner/tea.

I’ll look at high volume low calorie alternatives though, thank you - I’ll look at having eggs instead or Greek yogurt and fruit.

Yes I’ve worked it out and to lose 1.5lbs a week my calorie intake is 1459 calories, my TDEE is like 2201 - I am slowly going to add exercise which will up my calorie in take so I can eat a bit more.

Prioritise protein. It keeps you full. Change the cereal for breakfast to eggs.

Eggs for breakfast, or something like full fat Greek yogurt with nuts. Also vegetables with protein. Vegetables and salad slow down carbs into the bloodstream.

The fibre lines the digestive system and without that the carbs- turned into glucose- passes through in the bloodstream almost immediately. That makes us hungry after about 90 minutes.

I learned that watching Glucose Goddess on YouTube. She has books, don’t need to buy books as she has some easy hacks online. I CBA with most but I’ve started eating vegetables first and I’ve stopped wanting all the carbs I used to snack on. I still have some carbs in my meals, but I’m far less hungry.

Agree with the pps that are saying up protein and drop empty carbs.

I am not a breakfast skipper either - I have porridge with flaxseed and protein powder and low sugar soya milk. The protein powder is vanilla or chocolate flavored so gives sweetness without having to add honey/ jam/ sugar etc. 300 cal

Lunch - thin protein bagel toasted with a topping of some combo of tomato, cucumber, avocado, cottage cheese, 2 hard boiled eggs mashed up with some butter. Bit of salt and pepper and something like balsamic glaze makes it really tasty. Means don’t extra need butter on bagel. 400-500 cals.

Then dinner something in the 500-600 range which is lean protein based. Light in saturated fat (eg not too cheesy or creamy) and lo/ no carbs or carbs like brown rice.

Limited/ no snacking and don’t drink any calories.

I can’t do it everyday but I don't get miserable with hunger when I eat like this. I need about 1800/2000 to feel happy though!

Cereal is empty calories. Porridge will keep you fuller for longer.
Crisps and bread are also quite calorific for the amount of sustenance they give you. Try more protein and less carbs, with lots of salad / veg.

Ditch the crisps and cereal. Replace with porridge or Greek yogurt with some berries/ banana, flaxseeds, chopped nuts. Is the sandwich with wholemeal bread?

It’s a bap (160cals) and the crisps are low calorie at like 89/99 calories but I can drop them.

Thank you

Breakfast -2 weetabix, skimmed milk and berries 300kcal
Lunch - chicken salad or pita with lots of chicken, an apple and a yogurt 450 kcal
dinner - anything for 600kcal - lots of vegetables

leaves 100 kcal for milk in a couple of teas or coffees. Try not to snack but if you have to add a banana, 10kcal jelly, carrot or cucumber sticks with light cream cheese or small portion of cheese if really hungry

lots to drink - try sugar free soft drinks if needed to help feel fuller

I think it’s much easier to skip dinner than breakfast. I have big breakfast, medium lunch and a small snack in the afternoon if I want to cut calories.

I used to try and eat 1450 calories a day and struggled on gym days, plus I had reached a plateau. I upped to 1600 and feel much better. I’m still losing weight, and I’ve lost 1.5kg in 6 weeks.

I eat full fat Greek yoghurt with berries and a bit of honey. I find it very filling!

I’d cut down on the carbs. Have a protein breakfast like eggs (cheese ham tomato omelette, or boiled, etc). Then huge bowl of home made soup at lunch so you are full on the volumes. Batch cook and freeze.

Lots of cups of coffee. drink lots of water too.

Then something like chilli con carne or spag bolognese but only v small amount of pasta or rice and instead a huge pile of steamed butternut squash with it. Or a Wagamama style of v soupy nooodles in stock with lots of stir fry style veg cooked in it. Mango or other fruits for pudding

Crisis, cereal and bread are all pretty high empty calories won’t keep you full. You are wasting calories on these simple carbs.
ditch them and eat more vegetables and protein. Protein keeps you full.