EP 24/100: Full Day of Eating – Simple High Protein Fat Loss Meals for Busy People!
20 minutes. No complicated cooking. Just practical meals you can actually follow consistently.
Here’s a ~1640 calorie full day of eating with simple meals focused on fat loss, protein intake, and convenience.
BREAKFAST – Overnight Oats – ~480 kcal
Macros: 52C | 36P | 14F
Ingredients & Quantities:
• Unsweetened Almond Milk – 200ml
• Rolled Oats – 40g
• Chia Seeds – 10g
• Whey Protein – 1 scoop (30–35g)
(I used MuscleBlaze Biozyme Whey – Rich Chocolate Flavor)
• Strawberries – 50g
• Blueberries – 50g
• Almonds – 7g
• Walnuts – 3g
LUNCH – Greek Yogurt Bowl – ~540 kcal
Macros: 67C | 34P | 13F
Ingredients & Quantities:
• High Protein Yogurt (Skyr) – 200g
(I used Milky Mist Skyr Yogurt)
• Rolled Oats – 40g
• Banana – 1 medium
• Almonds – 10g
• Chia Seeds – 5g
SNACK – Peanut Butter Bread – ~160 kcal
Macros: 19C | 9P | 7F
Ingredients & Quantities:
• Protein Bread – 1 slice
(I used Protein Chef Double Protein Bread)
• Dark Chocolate Peanut Butter Spread – 15g
(I used The Whole Truth Peanut Butter Spread)
DINNER – Scrambled Eggs + Avocado Toast – ~460 kcal
Macros: 27C | 30P | 28F
Ingredients & Quantities:
• Whole Eggs – 3
• Protein Bread – 2 slices
(I used Protein Chef Double Protein Bread)
• Avocado – 50g
• Cooking Oil – 5g
TOTAL FOR THE DAY – ~1640 kcal
Macros: ~153C | ~109P | ~55F
This series is focused on realistic fat loss meals that are quick, simple, and sustainable for busy lifestyles.
DISCLAIMER & GUIDELINES:
• These are sample meals based on the quantities I used.
• You can adjust quantities depending on your calorie target.
• Feel free to mix and match meals from previous episodes.
• Every individual is different — modify portions based on your goals and activity levels.
• Consult a professional if you have any medical conditions.