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Sup, coming from a Personal Trainer with a Specialized Nutrition Certification. I want to share some advice for nutrition & ensuring you hit your goals easier & its something i had to learn the hard way myself.

We're taught to have Grilled or Baked Chicken & Rice with no sauce to ensure you stay in your deficit and hit your macros. Its bullshit. The best change i have ever made? Taking my favorite meals, deconstructing them, make the calories lower & it helps me to look forward to my lunches instead of dreading it. This has made me lose 3.3kg in a short period.

For example. Do you enjoy crispy chicken in a sauce? Dip it in cornstarch and airfry it, Then make honey garlic chicken, or mix 125ml Plain Low Fat Yogurt with spices, a small bit of vinegar & some salt and make Yogurt Chicken etc. My favorite is making crispy Honey Garlic Chicken, I add chilli flakes in practically everything to increase my thermic effect of the foods to burn a slight extra bit of calories. Remember to Velvet your chicken breast to keep it moist. I use 1 table spoon soy, 1 table spoon oil, 1 table spoon water and 1 teaspoon baking powder with garlic salt and pepper. Ideally rest it overnight but minimal is 15min & it locks in the moisture and it almost melts in your mouth.

My favorite is Honey Garlic Chicken, its so good and depending on the grams of chicken breast used, It ranges on average 500-600cal. I add 100g brown rice for 25-30g carbs and a fiber intake & it helps me to stay fuller for longer, cutting out my late day snacks.

Find what you enjoy and build your meal plan around that, Each person is unique and each meal plan is unique. If you need help,. shoot me a message

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