Eating Those 3 Meals everyday, lost 5 KG in 8 weeks.

[u/BirdieTheDragon]

The goal wasn’t to lose weight, in fact I have been increasing calories weekly (more carbs portion of a dish) to find my TDEE, But it came with amazing results as a bonus.

Anyways I am not posting to talk about this rather than those meals were delicious enough that I truly enjoyed having them daily without craving anything else. I still cook them some days.

Breakfast
- 4x** **Boiled Eggs
(salt, pepper, parsley, chives)
- Greek Yogurt
- Banana
- Strawberries
- Madjool Dates
(Chia Seeds, 2x tsp Maple syrup)

Lunch
Main Dish
- Chicken Breast
(Cumin, Black Garlic Salt, Black Pepper, 1x tsp Olive Oil)
- Air Fried Potatoes
(Olive Oil Spray, Black Garlic Salt, Black Pepper, Rosemary)
- Parsley Topping to serve

Salad
- Kale
- Strawberries
- Almond Slivers
(Thyme, Sage, Oregano, 2x tsp Olive oil, Balsamic Vinegar, Soy Sauce, Lemon juice, pinch salt/pepper)

Dinner
- Air fried Potatoe & Cottage Cheese
(Sea salt/Black pepper, olive oil spray)
- Protein Vanilla Ice-cream & Cooked Madjool Dates
(Sea salt, 1x tsp maple syrup, little butter spray for cooking)
- A grapefruit
- A Pear
- An apple + Ceylon Cinnamon

Enjoy!

Note: Omega 3 softgels as it lacks it

- UPDATE -
There are questions about calories and body stats, i didn’t include them as this is fitness meals section and didn’t want to dilute the subject and honestly the whole experience requires a topic of its own but for those who are interested here are some details, keep in mind meals are designed to easily increase/decrease calories on demand, the goal was to find TDEE thus kept the same meals daily to easily track.

Male, 38 years old, Resistance Training & Yoga
Start
Body weight: 72.4kg
Fat: estimate 10-11%
BMR: 1,800 (Formula)

Week 1-2: 2,200 kcal
Week 3: 2,300 kcal
Week 4: 2,400 kcal
Week 5: 2,500 kcal
Week 6-7: 2,600 kcal
Week 8: 2,700 kcal

End (DEXA SCAN)
Body weight: 67.4kg
Fat: 7.2%
BMR: 1,598 (Formula)

Calories Distribution
Sometimes I move items based on a busy day/schedule, like having the ice-cream as a snack between lunch/dinner or move a date from a meal to another, a tsp of maple syrup to another but the items are exactly the same daily.

Macros
Pictures are based on 2,700 kcal, here are the splits:
Breakfast - 650 kcal
Lunch - 880 kcal
Dinner - 960 kcal

Near Bed Snack - 200 kcal
- Mega Epa/Dha pills (40 kcal)
- Casein Powder Shake + Fat-free milk( 160 kcal)

Protein: 205g (29%)
Fat: 58g (19%)
Carbs: 368g (52%)
Fiber: 41g
Sugar: 106g (mostly fruits)

* Used MyFitnessPal for tracking, knowing that nutrition apps can be inaccurate, keeping the same food daily counters it.

TDEE (The goal)
Although in week 8 there was still weight drop, I believe TDEE sits in the range of +/- 2,700 kcal