I found the perfect diet (for me)
I’m a female in my thirties and have been on off dieting since I was 14, which is crazy but I have tried out sooo many things—some were good and some were really bad. From yoyo diets to counting macros and meal prepping every single meal, nothing really worked for my lifestyle. I’ve also had a history with restricting, binging and overall a bad relationship with food, which thankfully is pretty much fixed now for the most part. But I still suffer from a lot of food noise and my hormones are not really helping either. Due to my history with food restriction, I know I can’t have a huge calorie deficit (I’m only doing 200-300), fast or eat too clean/ restrict heavily. I didn’t really care about micronutrients when I was younger but now I really want to have a well rounded diet regardless of wether I lose weight or not. And after years of experimenting, I think I found the perfect balance for me that I can stick to longterm without sacrificing my mental and physical health. I have been on this meal plan for a month now and have lost 3kg out of 13kg—I know it hasn’t been long but I’m very optimistic with this diet. I eat the same breakfast and lunch everyday and rotate between four different dinners and snacks. I also eat salmon once or twice a week. I’m very lazy when it comes to cooking and don’t want to cook more than once a day ideally. So my breakfast is very simple, lunch can be prepped a few days in advance and dinner usually doesn’t take me more than 20 minutes. I also prep the sweet treats and freeze them individually.
Breakfast (262kcal):
Skyr bowl with chia seeds, protein musli and blueberries
Lunch (186kcal soup + 148kcal fries):
Veggie soup: broccoli, spinach, carrots, mushrooms, chickpeas and stock (blended)
sometimes paired with airfryer fries
Snack 1 (180-243kcal):
Salad: tomato, cucumber, feta, cottage cheese, protein (either tuna, eggs or smoked tofu)
Dinner:
Smash burger with fries (644kcal)
Spaghetti Bolognese (466kcal)
Pizza (591kcal)
Chicken Burrito (449kcal)
Snack 2 (under 245kcal):
Tiramisu
Raspberry ice cream
Cheesecake
Pistacchio Raspberry Cake
I have a coffee daily (50-110kcal) and different fruits occasionally, which brings me to about 1500kcal, 100-120g protein and 20-25g fiber daily. I’m very sedentary at the moment due to an injury but will start to incorporate strength training and cardio soon, for anyone wondering why the calories are so low. I cover most of my micronutrients during breakfast + lunch and to counter food noise and cravings, I have a more indulgent dinner + snack at the end of the day. Any advice to optimize this meal plan even more is appreciated! :)