So you might have 500 calories for breakfast, lunch and dinner (a total of 1500 calories). This allows for a mid-morning snack and afternoon snack of 250 calories (the remaining 500 calories). If you’re not sure how much 250 calories per snack is its 50 grams of porridge or two bananas (these are just examples) both of which are good sized snacks to get you by. If you’re curious how many calories you need to eat per day there are plenty of calculators available online. Just remember these calorie calculators are estimates based on your height, weight, age and activity levels. We are all unique individuals with unique energy demands so these are ball park figures to get the ball rolling. Later you can make adjustments to these calories, either eating more or less depending on how your body responds. You must remember this! Calorie counting is not an exact science. And while it’s a good thing to do occasionally to help you understand how much you might be eating when you listen to your body and feel when it is telling you to stop eating you don’t need to count calories because when you eat clean is hard to overeat. When you are full, your body will let you know!
Eat Lean Protein and Vegetables Every Meal From previous chapters you’ll understand you have a protein requirement. This is the most important dietary requirement you have. More so than the carbohydrates most of the population over-indulge on. And remember how we really need to eat as many as 10 portions of vegetables per day. These will fill you up and provide your body with all the micro-nutrients it needs. The benefits of eating lean protein are more than just filling a dietary need. Protein will help you feel fuller which means you’re less likely to overeat. If you eat three mains meals and two snacks per day then scrambled egg in the morning, salmon at lunchtime and chicken in the evening and you’ve done it. It’s not that hard.