29/10/2025
๐ช๐ต๐ฎ๐ ๐ฒ๐๐ฒ๐ป ๐ถ๐ ๐ณ๐ผ๐ผ๐ฑ ๐ป๐ผ๐ถ๐๐ฒโโ
Itโs hunger ๐ฑ
Itโs cravings ๐ฉ
Itโs thinking whatโs my next meal ๐ง
If youโฆ.
โข Eat 100+g of protein a day you wouldnโt be hungry, it also balances blood sugar reducing cravings.
โข If you drank 2-3l of water a day
โข If you eat 3 meals ( optional 2 snacks )
โข If you had 30+g of fibre a day
+ Created a meal plan that means you donโt have to thinks whatโs my next meal or have you spending time thinking what to haveโฆ
You wouldnโt be hungry + You wouldnโt have cravings + you wouldnโt be thinking whatโs my next meal or snack because itโs already planned = 0 food noise
Eating things like ๐
For breakfast ๐ณ
1. Greek yoghurt bowl โ 200 g 0% Greek yoghurt + 30 g whey + berries + 10 g nuts (~35 g)
2. 3-egg omelette โ with spinach, mushrooms, and 30 g low-fat cheese (~30 g)
3. Protein porridge โ 40 g oats + 1 scoop protein powder + milk (~28 g)
4. Smoked salmon & eggs on toast โ 2 eggs + 60 g salmon + 1 slice sourdough (~30 g)
Snack on things like ๐
1. Protein bar (Grenade, Misfits, PhD) (~20 g)
2. Boiled eggs (x2) (~14 g)
3. Tuna pouch (John West) (~20 g)
4. Beef jerky or biltong (~15โ20 g per 40 g serving)
5. Skyr yoghurt pot (~17 g)
Lunch looks like ๐
1. Chicken salad wrap โ 100 g chicken breast + salad + low-fat mayo (~35 g)
2. Tuna pasta salad โ 1 tin tuna + 60 g pasta + light dressing (~30 g)
3. Turkey & avocado sandwich โ on high-protein bread (~30 g)
4. Egg & spinach salad with feta (~25 g)
5. Chicken & rice bowl โ 100 g chicken breast + 150 g cooked rice (~35 g)
6. Prawn stir fry โ 150 g prawns + veg + soy sauce (~30 g)
And dinners like ๐
1. Grilled chicken breast, veg & sweet potato (~40 g)
2. Lean beef mince chilli โ 150 g mince + beans + rice (~45 g)
3. Salmon fillet with broccoli & couscous (~35 g)
4. Turkey meatballs in tomato sauce with pasta (~40 g)
5. Chicken stir-fry โ 150 g chicken + veg + noodles (~40 g)
You wouldnโt be hungry ๐
So my tips ๐ฆธ
โข Think high protein ๐ฅ
โข Eat regularly donโt skip meals ๐ฅ
โข Drink lots of water ๐ฆ
โข Keep busy so you donโt get bored ๐ฅฑ
โข Donโt stay up late you just get bored and eat crap ๐ฉ
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