What Can 1550 Cals in a Day look Like?

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MEAL 1 Egg Whites, 1 Whole Egg, Spinach, & a Bowl of Oats, Cream of Rice, Blueberries with Cinnamon

MEAL 2 Grilled Skinless Chicken Breast, 2 Slices of Spelt Bread, Natural Peanut Butter, Orange

MEAL 3 Can of Tuna with Mustard, 2 Slices of Spelt Bread, Orange

MEAL 4 93% Lean Ground Beef, Marinara Sauce, Kale, Air Fryer Sweet Potatoes, Parmesan Cheese * not pictured 1 small square of Dark Chocolate

You do not have to overly complicate foods! Point of this post is to show you can have 4 balanced meals in a day feel satisfied and be in a caloric deficit.

I have IBS and lactose intolerance. So my veggie, dairy, and carb sources are limited. But that doesn’t mean I can’t adapt!

So when you are planning out meals choose whole foods you like and work around those. Lower calorie foods = greater quantity!

McD’s Big Mac 540 cals + Med Fries 380 + Med Coke 210 = 1130 CALS

Add in a cookie 160 = 1290 CALS

Just in 1 MEAL with little to no nutritional value to support a healthy immune system!

Quality does matter! Quantity is deceiving… It is very easy to over eat caloric dense foods. How many times have you opened a bag of chips and find yourself eating the entire bag?

As you fill your diet with whole foods the appeal of the “bag of chips” diminishes!

Give it time to adapt to healthier choices. Fight the cravings with big glass of water, piece of fruit, or a small piece of dark chocolate.

You do not have to eat a bunch of foods you hate. But always keep an open mind to introducing new foods.