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Hello ladies! If you’re trying to lose fat but feel constantly hungry, stuck snacking, or unsure how to structure your meals across the day – this video will clear that up.
This is a high-volume, high-protein 1,500 calorie day designed for people with big appetites who still want fat loss to feel sustainable (not restrictive).
🥣 MEAL 1: HIGH-PROTEIN OVERNIGHT OATS
395 kcal | 30g P | 42g C | 9g F | 11g Fibre
– 40g oats
– 30g protein powder
– 100ml unsweetened almond milk
– 100g frozen berries
– 5g chia seeds
– 5g flax seeds
– 5g cocoa powder
🥗 MEAL 2: TUNA PASTA SALAD (MEAL PREP FRIENDLY)
360 kcal | 36g P | 34g C | 4g F | 6g Fibre
– 40g dry pasta (weighed dry)
– 1 tin tuna in spring water
– Mixed salad veg (lettuce, cucumber, tomato, peppers, onion)
– Dressing: 50g 0% fat Greek yogurt, 5g mayo, Lazy garlic & chilli, Salt & pepper, 5g sriracha
🍊 SNACK: FRUIT & YOGURT
170 kcal | 15g P | 25g C | 0g F | 5g Fibre
– 1 orange
– 1 kiwi
– 150g 0% fat Greek yogurt
– Low-calorie syrup
⚡ PRE-WORKOUT: FAST CARBS
135 kcal | 1g P | 36g C | 0g F | 4g Fibre
– 50g Medjool dates
🍚 MEAL 3: CHICKEN & EGG FRIED “RICE”
315 kcal | 41g P | 26g C | 7g F | 6g Fibre
– 120g chicken breast
– 50g cooked white rice
– 200g cauliflower rice
– 1 whole egg
– 75g egg whites
– Mixed veg (peas, carrots, onion, mushrooms)
– Soy sauce
– 10g sweet chilli sauce
– Garlic, ginger, chilli flakes
🍉 EVENING SNACK: MELON & DARK CHOCOLATE
100 kcal | 2g P | 10g C | 5g F | 2g Fibre
– 200g melon
– 10g (1 square) 85% dark chocolate
DAILY TOTAL: 1,475 kcal | 125g Protein | 173g Carbs | 25g Fat | 34g Fibre
All prep tips, swaps, and structure explanations are in the video – this is exactly how I keep hunger down while still losing fat.
Let me know what calorie target you want next and I’ll build another one 🤍
See you next week,
Betty x