OP whatever you eat now, work out your daily calorie intake. Then work out what changes you need to make in order for that intake to become 1200-1500 per day.

I have lost over 20lbs since April doing this and I am enjoying everything I previously ate, just not so much of it.

Anonymous wrote:I don't want to pick on your muffins, but do you know how many calories they have?

I'm just asking because sugar content and calorie count can vary HUGELY with muffins.

+100! I don't mind picking on muffins! Muffins are considered a dessert in my home. Even the "low-calorie" ones are higher calorie and high sugar compared to other more healthy snacks. Of course you crave it, it's full of sugar!

My meals are usually:

A few cups of coffee with a few TB of coffee flavored protein shake added in

2-3 cups of greens with almonds and cheese, vinaigrette. A l zero sugar protein bar.

Handful or two of pistachios or macadamias, string cheese

2 cups of roasted veggies, a low carb tortilla with 1/2 avocado, cup of berries. If I’m still hungry I’ll add some olives

I don't want to pick on your muffins, but do you know how many calories they have?

I'm just asking because sugar content and calorie count can vary HUGELY with muffins.

I'm not trying to lose weight and eat between 1300-2000 calories a day depending on whether I work out or not. I'm a very small person and apparently my body doesn't need that much calories.

Breakfast is some sort of egg. Usually 2 boiled eggs with cold brew coffee, plain. Recently, I've been having a one egg omelet on rye bread or half a bagel.

My midmorning snack is a 1/4 cup of roasted cashews

Lunch is a salad I make with a tbsp of vinagrette dressing, lettuce, cherry tomatoes, onions, bell peppers, garbanzo beans, olives, cucumbers, and shaved parmesan cheese.

If I have a midafternoon snack, it would be a fruit.

In the evenings, I have a half a cup of rice with a protein and vegetable.

I'm lactose intolerant so don't really eat much dairy at all, I don't add sugar to anything I drink (coffee or tea) and just drink water throughout the day. I don't drink soda or juices. I like sweets but since I don't have much added sweets throughout the day, I'm easily satisfied when I do have it. For example, a muffin would be a meal for me but I wouldn't have it as a meal because it's too sweet and I'd be hungry later on.

I drink a couple of glasses of wine on the weekends (I have very low tolerance so easy to moderate that).

I try to eat what I know will satisfy me mentally and in the long run. For example, I'm Asian and must have rice but I'm now able to be satisfied with a much smaller amount that what I was raised on. I don't desire breads and pastas so that's a good thing for me! I used to do low carb but now I'm just more mindful about eating healthier, less processed carbs.

One weakness I have is potato chips so I indulge in those on my long run days.

am: coffee with cream.

lunch: 1 slice sourdough with turkey, avocado, cheese and spinach. Or eggs with spinach, mushrooms, cheese on a slice of toast.

dinner: varies but its family dinner--usually a protein, veg, salad, starch. Tonight is steak, grilled veggies, corn, salad. I go light on the starch, and fill most of the plate with veggies and salad My treat is a glass of red wine and some dark chocolate after.

two meals, no snacks. I am used to it, so I dont get hungry. Once every two weeks, esp if I dont sleep well, I get tired, hungry and will eat a cookie and cappuccino, but these are occasional treats.

Walk dog 1-2x/day (between 20 and 40 minutes a walk). peloton 30-45 min 3-4x/week. 2 weight lighting sessions of 1 hr each/week.