Calories put on pounds, simple as that. If you want to lose weight, just cut out the calories, right? Well — it’s not that simple. To stay HEALTHY while cutting you still need to eat well. The key is to load up your diet with foods rich in nutrients and proteins, and low in saturated fats and calories. High-protein foods keep you feeling full longer, reducing hunger cravings — the #1 diet destroyer.
How much protein is enough for you? According to the Dietary Reference Intake Report, the maintenance zone for sedentary people is 0.36g/day for every pound they weigh*. Let’s assume readers of this blog are more active and focused on muscle building, we’ll increase that number to 0.75g/day. If you weigh 220lbs, you need 165g/protein a day.
Three Custom Meals Designed To Lose Fat
1. Chicken, Sweet Potato Mash, and Green Beans
It’s tough to get any cleaner than this meal. Our super lean chicken breast clocks in at 6.25g of protein per ounce. Green Beans provide an incredible amount of nutrients in a calorically small package, and our sweet potato mash will keep you feeling full and energetic! This balanced and tasty meal is perfect for controlling weight.
2. Shrimp, Red Potatoes, and Broccoli
Inspired by Louisiana crawfish boils, this meal features low-fat, high-protein shrimp that will keep hunger at bay without piling on the calories. Red potatoes provide valuable healthy fats (necessary for any healthy diet), a reasonable amount of carbs, and a bonus boost of protein. Broccoli provides an incredible amount of nutrients in a calorically small package.
3. Turkey Breast, Sweet Potatoes, and Green Beans
Feeling like some fall-favorite comfort food? Turkey is almost as protein-packed as chicken at 6g/oz, while still being super clean and lean. Add just a little oven roasted sweet potato for flavor balance and fiber, plus green beans to round out the carbs and add even more fiber. It’s a meal that will fill you up on just a few calories.
We’ll Do The Math For You!
Our website features a macro calculator that updates live as you select between portion sizes. It’s incredibly easy for you to find your perfect macro balance with a few clicks.
Just remember: if you’re active you need to consume roughly 0.5g of protein for every pound you weigh, daily.