🥗 Step 3 — Eat to lean

A Day of Fat-Loss Eating

High protein, high volume, zero boredom. Around 1,800 kcal — scale portions up or down to match your target.

🍳

~420 kcal · 32 g protein

3-egg veggie omelette with spinach & tomatoes, 1 slice whole-grain toast, black coffee.

🥙

~550 kcal · 45 g protein

Grilled chicken bowl — brown rice, chickpeas, cucumber, yogurt-mint dressing.

🥜

~230 kcal · 15 g protein

Greek yogurt with berries and a small handful of almonds.

🐟

~600 kcal · 42 g protein

Baked salmon, roasted sweet potato, big leafy salad with olive-oil drizzle.

💧

Water first500 ml before every meal reduces overeating.

🥩

Protein every plate1.6–2.2 g per kg keeps muscle while cutting.

😴

Sleep 7–9 hPoor sleep spikes hunger hormones by up to 20%.

⚖️

Weigh weeklySame day, same time, after bathroom — trend beats daily noise.