
Last January, I helped several clients lose upwards of 30 pounds each by showing them how to calculate caloric deficits, how to measure and log what they eat to ensure accurate data, and how to approach each meal to maximize their calories, mitigate hunger, and reach their goals!
The results were truly amazing as I saw clients drop weight that had been bothering them and negatively impacting their lives for years.
However, I’m not going to sugarcoat things. Diet phases can be difficult. Measuring food and logging calories are often the most frustrating part of any weight loss routine. It’s not something people really want to do because they think it’s going to take too long and everyone is busy.
As a Chicago In Home Personal Trainer focused on weight loss, I want this article to hold off on measuring and logging food and focus on food itself. I want to take you through breakfast, lunch, dinner, snacks, and beverages that I would eat while in a diet phase in order to stay within my caloric limit, maximize my meals, and still enjoy the foods I love! Let’s go!
*Always Consult A Healthcare Professional Before Beginning Any Fitness/Nutrition Regimen. Article Is For Informational Purposes Only.

BREAKFAST
Let’s start the day on the right note. Remember, in a diet phase, you’re consciously eating less than you normally do while still functioning at a high level to get through the day and (hopefully) strength training to maintain muscle mass and predominantly lose fat.
It’s always a good idea to eat foods that are going to give you energy in the morning. I target high protein options like non fat greek yogurt that are usually less than 150 calories per cup. For carbs, I’m a fan of raisin bread and peanut butter, which can help satiate me and keep my combined breakfast under 500 calories.
Bananas are also a great nutrient dense option, as well as homemade oatmeal with fresh fruit. I have a great recipe for high protein banana pancakes that avoid sugar AND flour. I’d recommend avoiding packet oatmeal and cereals as they are very high in sugar and calories. I
Also, notice what I’m not having for breakfast? Smoothies! When in a caloric deficit, drinking your calories is never a good idea. You’ll end up spending a lot of calories without satiating your hunger.

LUNCH
By lunch time, the caloric deficit is likely catching up with you and you’re salivate at the very thought of food. This is the part of the day where you need protein and carbs that will get you past the midday crash and through the afternoon to dinner.
I always divide my plate by half protein and half fibrous carbs. For the protein, think of recipes that include lean chicken breast, ground turkey, tuna, or white fish. Skinnytaste.com is a great recipe for finding low calorie protein based recipes.
For the fibrous carbs, think VEGGIES! Remember when I said half the plate is fibrous carbs? Let’s divide that as well. Make your carbs 50% roasted veggies (potatoes, carrots, broccoli, you pick!) and half a steamer vegetables mix! I love roasting broccoli and red potatoes together and pairing them with a cup of mixed veggies (carrots, peas, corn, green beans) to fill my plate with delicious, low calorie, nutrient dense carbs.
Also, if you can, meal prep! It saves time and, if you weighed your food, tells you exactly how many calories you’re having for each meal.
Also also, are you seeing a trend? During a diet phase, I highly recommend not eating out. You need to cook your own food so you know EXACTLY what you’re eating.

DINNER
We’ve made it! The day is almost complete and dinner is where I like to indulge. By now, you should have more than enough calories to enjoy a large 500-700 calorie dinner.
As for what to eat, keep it similar to lunch. Half protein, half fibrous carbs. You’ll get all of the micro and macro nutrients you need and still have some calories left over for snacks or dessert.
Some of my favorite dinner recipes include low calorie turkey meatloaf with zucchini, ahi tuna steaks, and orange chicken with brown rice and broccoli. Need a recipe? Feel free to reach out!

SNACKS/DESSERT
I’ve become a master at finding low calorie snacks that can satisfy my cravings AND my sweet tooth. For example, did you know that you can eat 16 mini caramel rice cakes for only 130 calories? Or 21 frosted mini wheats for 210 calories? Or sugar free jello and whipped cream for 25 calories?!
This is the power of reading nutrition labels and understanding serving sizes. With a little research and a bit of experience, you can find a great variety of low calorie tasty treats that won’t put a big dent in your calorie count like a donut or bowl of ice cream would.
If you want to eat extra clean and stick to fruits and vegetables, bananas and apples are great low calorie snacks and baby carrots are likely your new best friend.

BEVERAGES
Remember, you may be in a caloric deficit but you still need to hydrate! Do not decrease your water intake while dieting! Make sure you reach minimum 60 oz per day to avoid cramps and extra hunger.
As stated earlier, I avoid smoothies and shakes during a diet phase because they often cost a lot of calories and rarely satiate my hunger. Instead, I start every day with black coffee (zero calories) and stick to water for everything else.
Now … here’s the debate. As I’ve written in the past, diet soda is technically zero calories. That means you can enjoy a sweet soda while losing weight. The only thing to consider before popping the tab is whether or not that soda will make you crave more sweets. If it does, ditch the soda and stick to water. When you see the results on the scale, you won’t regret it!
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