Calorie Deficit – Weight Loss

Goal: Lower calories, nutrient-dense foods, high protein to maintain muscle, moderate carbs, controlled fats.

 

Protein

Chicken breast

Turkey breast

White fish (cod, haddock, tilapia)

Eggs & egg whites

Greek yogurt (unsweetened)

Canned tuna

 

Carbohydrates

Brown rice,

quinoa,

oats

Sweet potatoes

Wholegrain bread or wraps (small portions)

Legumes (lentils, chickpeas, black beans – in moderation)

 

Vegetables

Spinach,

kale,

lettuce,

rocket

Broccoli,

cauliflower,

zucchiniBell

peppers,

mushrooms,

tomatoes

Carrots,

cucumbers

Fruits (low-sugar options):

Berries (strawberries, blueberries, raspberries)

Apples

Pears

Kiwi

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Fats (controlled)

Avocado (small portions)

Olive oil (1–2 tsp per meal)

Almonds or walnuts (small handfuls)

Seeds (chia, flax, sunflower – small amounts)

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Extras

Herbs and spices

Lemon/lime

Low-calorie condiments (mustard, salsa)