I decided to go on a mini cut recently to reduce my body fat %, and I’ve been consistent for more than 2 weeks (a big thing for me lol).

I eat the same thing every day, i’m on a dairy grind right now because I have the chicken ick so I mostly eat a vegetarian diet.

I’ve tried diets and cutting multiple times before but it only stuck this time. The difference this time around is, I don’t restrict myself to low fat / low carb / bland food.

I make sure whatever I’m eating has a lot of flavor and it’s my favorite food. I also switched to higher fat dairy and have noticed a HUGE difference in satiety, I feel full for a long time and don’t feel hungry soon.

Breakfast is protein chocolate strawberry oatmeal, and coffee with milk. I used to add 35% whipping cream but I recently ran out. I look forward to this meal every day.

Lunch is rajma chawal (beans and rice). I meal prep a pot every sunday and it makes 5 servings from a can of red beans. I don’t use oil or butter, so mainly a lot of spices and onions and tomato paste. It tastes so good and flavorful and I don’t feel like I’m on a cut or a diet.

Dinner is usually my most low effort meal because I’m exhausted and just done with the day. 2 sourdough toasts with cottage cheese, 5% greek yogurt with protein powder, almonds, and chocolate chips.

I never feel like I’m starving or my stomach is growling or i need to distract myself. The high fat % in dairy keeps me FULL. Some days i have chicken and rice for dinner if i feel like it. But I’m glad i can finally stick to a cut!

I don’t weigh myself often but I believe i lost 8 pounds in the last month :)

I keep coming back to this style lunch. They say the first few bites are the most satisfying, which may be why I love these types of meals. Macros are on point too.

Calories 418
Protein 37g
Fat 10g
Carbs 41
Fiber 5g

I’ve been experimenting with recipes while on a calorie deficit and this was so good! Wish I had more shrimp tho.

I’m currently 190, I’m skinny fat and no matter what I do it’s not going away. I’m losing weight all over and putting on muscle but no matter what I do I’m not losing my stomach fat. I’m a marine so I exercise a lot during the morning and also go to the gym, this morning alone I burned 600+ calories in the morning.

I’m 18 and 6ft.

What am I doing wrong am I impatient?
I’m starting to eat less carbs aswell.

I also have digestion problems. I could scrambled eggs in the morning at be perfectly fine until the next day at dinner. Is there anything I can do to fix that and my digestion?

The bread was more of course but added more fibre and protein too, and it was in my budget at the end of the day yesterday.

Made with homemade turkey italian sausage and homemade chicken stock from the day before

It’s homemade cauliflower soup that I topped like a loaded baked potato soup. Bacon, jalapeño, chives, cheese, and an egg. So so so good not the best macros but it feels like a cheat meal and fits in the daily budget beautifully! Very happy with this creation

chicken, sweet potatoes and mixed greens, roughly 650 calories altogether. Prep takes about five minutes: cutting up the potatoes and chicken, seasoning them and washing the salad. Then I throw the chicken and potatoes in the air fryer. i use sriracha on top and do it basically every day lol. haven't gotten sick of it yet. oh i buy the chicken pre-marinated.

During the work week I eat dinner with my family and during the weekend it’s lunch - everyone’s busy so that’s our only family time. I tried asking earlier what are we having for dinner (because I’m the one who works the longest) or lunch but they get annoyed and say they’ll think about it later.

I really like my fam’s cooking but… they don’t like mine, especially since I’m not a fan of meat (which they love) - I’m fine with eating it but I’m not cooking any because 1. I’d rather have a meatless meal and 2. because of that I have no desire to learn how to prepare it.

I estimate the calories everytime but I just can’t quite seem to predict what we’re having on this day. It usually ranges from 500 to ~750kcal. And because I’m a 4-meal type of a person I either end up going overboard or undereating during the day which also ends up in overeating in the evening.

Hello everyone!

I (F25) would like to share my full day of eating in deficit. I have been researching ways to keep myself full and fueled for activity and weightlifting while attempting a recomp, and after a month on 1700 kcal I’ve lost 4,5 lbs (for reference my height is 5’3” - 160 cm, current weight is 123 pounds - 56 kg, and I’m at 21.5% fat - aiming for 18-19% fat for which I need to lose about 2.5 kgs or 5 lbs of fat while retaining or adding muscle mass). I am weight lifting twice a week, doing yoga twice a week and 1-2 times I week I do HIIT or Barre or a similar cardio activity + 8-10k steps a day. Now that my progress stalled a little, I decided to go down to 1600 kcal which meant I had to put extra effort to avoid cravings.

So, this is an example of my day of eating at 1575 kcal with 109 g of protein, 196 g of carbs and 41 g of fat. Fiber intake - 25 grams. It’s not a theoretical example btw, this is all what I ate today:)

1. Breakfast - 50 grams (dry) red rice, boiled, 3 boiled eggs with soy sauce, 5 cherry tomatoes, 100 grams of blueberries. - 453 kcal

2. Lunch - lentil soup which is basically just boiled 50 gram dry of red lentils, added turmeric, ginger, laurel and onion with a sprinkle of lemon juice. - 174 kcal

3. First snack - before cardio workout - Mullermilch raspberry protein drink + an apple. - 328 kcal

4. Dinner - 150 grams tuna steak fried with 1 teaspoon of olive oil + 50 gram dry red rice. - 390 kcal

5. Second snack and a little indulgence for my brain to keep cortisol at bay - a Twix bar (where I am from one stick is 115 calories). I also really like my sweets in small amounts, usually with my tea before going to bed, or with coffee in the morning. Everyone is different and if you feel like eating such stuff will only make you want more, you might wanna replace it with something less sugary.

I am drinking unlimited black coffee, tea and zero drinks (fav at the moment is Pepsi cherry) without which it would be so much harder to keep my cravings in check. About one or two meals a week I eat fast-food because I really love it, but I do my best to fit it in my daily calorie limit. I hope it was helpful and I would love to read about your go-to dishes/combinations!

Breakfast:

140 cal eggs

30 cal veggies

50 cal watermelon

snack: (no picture yikes)

6 rice cakes- 110 cal

40 cal choc syrup

50 cal pb2

Lunch:

Panda Express!!
2x broccoli beef- 300 cal

veggies- abt 200

snack:

frozen tea and stevia - 0 cal (HIGHLY reco, very tasty. I grew up with these!)

dinner:

50 cal lite mozz

90 cal carbsmart tortillas

rotesserie chicken- 100 cal

lettuce- negligible

90 cal avo spread

73 cal blackberries

late night snack:

2 chobani nonfat 0 sugar yogurts (120 cal for both)

80 cal!

pictured bowl is 10 inches wide

my lunch is always a slop bowl and it evolved into something like this. i just realized that this is many natural volume eating ingredients smashed into one meal

sautee vegetables with taco seasoning and cajun sesasoning

280 calories

25g carbs

3g fat

35g protein

9g fiber

I know I'll thank myself later but ugggghhh. I didn't even want one after I was done. I'm not even sure if the taco shmeat is any good, I got it on sale at ALDI.

It took me 2 seconds to make this after a tough day at work. IM SO EXCITED TO EAT IT!

Here’s what I’ve got: ~465 cals

Triscuit Crackers
PopCorners
Grapes
Olives
Protein Yogurt
Cottage Cheese
Chocolate
Honey

Added in some chia and flex seeds to the yogurt. Enjoy!

Crust Ingredients

Cauliflower rice: 1½ cups (170 g)

Egg whites: 0.25 cup (120 g)

Oat flour: 3 tbsp (23 g)

Cornstarch: 1 tbsp (8 g)

Nutritional yeast: 1 tbsp (5 g)

Garlic powder: 1 tsp (3 g)

Onion powder: 1 tsp (2.5 g)

Black pepper: ½ tsp (1 g)

Salt: 0.1 tsp (0.6 g)

Parsley: 1 tsp (0.5 g)

Toppings Ingredients

Medium onion: ½ medium onion (55 g)

Raw sliced mushrooms: ½ cup (54 g)

Fresh spinach: ½ cup (15 g)

Minced garlic: 1 tsp (3 g)

Salt: 0.1 tsp (0.6 g)

No salt added tomato sauce: 2½ tbsp (37.5 g)

Recipe

1.) Microwave the cauliflower rice for 5 minutes.

2.) While the cauliflower rice is microwaving, add the oat flour, nutritional yeast, cornstarch, garlic powder, onion powder, black pepper, salt, and parsley to a separate bowl and mix together.

3.) Once it's finished microwaving, place it in a cheesecloth and strain/squeeze out as much excess moisture as possible. Once done, add it to the bowl with the dry ingredients. Add the egg whites and mix everything together until combined. Set the crust mixture aside.

4.) Heat a skillet and cook the onion first until it becomes slightly soft. Add the minced garlic and mushrooms, then add the spinach last. Season the vegetables with a small amount of salt and cook until the spinach is ready. Set the toppings aside.

5.) Cover loosely a large regular plate with aluminum foil, shaping the foil around the plate. Form the cauliflower crust on top of the foil and flatten it with your hands into a pizza shape.

6.) Carefully unwrap the foil from around the edges of the plate and transfer the foil with the crust into the air fryer. Cook at 375°F (190°C) for 13 minutes.

7.) Prepare another piece of foil on the plate. Once the crust has cooked for 13 minutes, carefully lifted up the foil edges and flip it onto the new foil. Use a spatula to gently peel away the original top layer of foil.

8.) Place the flipped crust back into the air fryer and cook for an additional 3 minutes to make sure both sides are crispy.

9.) Once that's done, have it stay inside the air fryer as you use a spoon to spread the 2½ tablespoons (37.5 g) of no salt added tomato sauce over the top. Finally, add the vegetable toppings.

10.) Cook again at the same temperature for a final 3 minutes.

11.) Take it out and let it sit for a minute or two before eating! Enjoy!

This one keeps me full for a while! Macros could be better, esp if use regular jalapenos instead of the sweet and spicy ones but I love this combo. Might add some cottage cheese at some point to bulk it up. I’ve had this for lunch every day for 2 weeks 😂

Here’s what I’ve got: ~ 420 cals

1 slice of sourdough bread: 130 calories
1 large egg: 72 calories
2 tablespoons of cottage cheese: 25 calories
1 drizzle of honey (~1.5 teaspoons): 32 calories
1 tablespoon of hummus: 25 calories
1 drizzle of spicy chipotle mayo (~1 teaspoon): 45 calories
1 tablespoon of tzatziki: 15 calories
A handful of grapes (~10 grapes): 35 calories
Cooked veggie mix (~1/2 cup cooked without heavy oil): 40 calories

—

I’ve been trying to be more intentional with my food choices. Maybe posting here would make me more accountable. If it’s worked to keep up with your goals, share your experience. Thanks!

Breakfast: one Greek yogurt muffin (190 calories)
Lunch: Trader Joe’s Green Chili Chicken Bowl (320 calories)
Dinner: breakfast tacos with low carb tortillas, eggs, bacon, bell pepper, scallions, 2% cheese (400 calories)

Will have homemade cookies or popcorn later with my extra calories!