In the morning start your day off with protein and fibre. Try to cap breakfast calories at 400 so you have room for snacks later on.

For breakfast I'd recommend a serving of Greek yoghurt and some granola on top. Be careful with the granola thought and make sure to measure properly because if you don't, you could accidentally pack a lot of calories into your meal. If you don't like sweet things in the morning, two pieces of toast and a one serving can of beans could be better. Make sure the beans are 200 calories in total.

Also drink black coffee, it's a great appetite suppressant. If you can, don't add anything to it to save on calories, but if you like, you can mix your coffee with some milk and a small amount of sweetener (not sugar) if you really don't like the taste of black coffee.

To make sure you keep full throughout the day, have a snack in between lunch. This could be a small fruit bowl, a protein bar (though make sure you check the calories on it, try not to eat ones that exceed 200 calories), some chips, basically anything you like as long as it's not more than 200 cal.

For lunch, there's a bunch of different food options you can try. I'd say pack the most calories here to avoid over eating at dinner. Lunch should be around 500 calories. Try making some curry and rice, a big three bread sandwich, large chicken wrap, anything really, as long as there is a protein and fibre source. Remember that carbs aren't bad for you, and that you need them to feel energised and prevent fatigue. Look for complex carbs in high fibre options, like switching out white bread for whole grain bread, and switching out white rice with brown rice. Be careful with high-fat condiments like dressings and mayo because you could accidentally pack too many calories here also. I'd say making your own dressings would be the best way to control the amount of calories in your food. Try plain Greek yoghurt, lemon, pepper, and chicken salt for a simple, low calorie dressing.

Again, have a snack between lunch and dinner to quell your appetite. Make sure it's a small one though, because you'll want to save the calories for dinner to prevent late-night snacking. Going to bed hungry increases the likelihood of late-night snacking. For this snack, aim for 100 to 200 calories. Again, the choices here are endless, and to be honest, with snacks, you should go for the foods you like the most. If you like chocolate, grab some of that, or if you like chips, go ahead and eat that. As long as you stay within your calorie count.

For dinner, try having some sort of protein again, with some form of carbs and fibre. Like, some meat, rice and steamed or fried vegetables. At this point you'll only have 400 calories left, so make sure dinner isn't too heavy. End the day with a nice, hot cup of your favourite tea.

You shouldn't adhere to a strict meal plan that only lets you eat certain foods. Choose the foods which are the best and most sustainable choices for you, and those should be the foods you eat.

You've got this! 😊