Eat In Or Takeaway – Lose Weight Either Way

Breakfast

Café/Restaurant:

• Poached Egg (78 calories), cup wilted spinach (25 calories) and a skim cappuccino (90 calories). Add a slice of whole wheat toast (110 calories.)
• Oatmeal/porridge with no toppings (140 calories)
• Small fruit salad (70 calories) with a dollop of Greek yoghurt (50 calories)
• 1 slice whole wheat toast (110 calories) with ½ tsp butter (17 calories) and tsp vegemite (11 calories).

At Home:

• 45 grams untoasted muesli with skim milk (164 calories), banana (89 calories).
• Whole wheat pita bread (74 calories) with a tablespoon of ricotta (40 calories).
• 10 almonds (70 calories) + half punnet strawberries (42 calories).
• 1 egg omelette with onions wrapped in rye mountain bread (146 calories).

Fast Food:

• McDonalds: McMuffin with jam (150 calories), McMuffin BLT (213 calories), Ham & Cheese Pocket (221 calories).
• Hungry Jacks: Pikelets (77 calories), Hash Brown (161 calories), Bacon & Egg Muffin (312 calories).
• Subway: Mango smoothie (212 calories), Poached egg breakfast sandwich (312 calories). Just remove the cheese to lower the calorie count further.
• Starbucks: Spinach and feta breakfast wrap (290 calories)

On The Run:

• Quarter avocado (80 calories) on corn thin (23 calories)
• 170g tub unsweetened Greek yoghurt (97 calories)
• Boiled egg (78 calories)
• 1 orange (45 calories)
• Beetroot, celery, carrot & ginger juice (114 calories)

Lunch

Café/Restaurant:

• Chicken (124 calories) and salad (25 calories), wrap (80 calories) with no dressing or cheese.
• Small tuna niçoise salad with no dressing (191 calories)
• Tuna and spinach salad with no dressing (319 calories)
• Turkey, salad & avocado sandwich on wholegrain bread (300 calories)
• Minestrone soup (110 calories)

At Home:

• 100g Smoked salmon or trout (117 calories), 2 cups of rocket (25 calories), and a tablespoon shaved parmesan (21 calories).
• 100g Shaved turkey breast (95 calories) and salad (25 calories) on a rye wrap (70 calories).
• ½ packet konjac noodles (10 calories) with sliced onion, capsicum, garlic (20 calories) & a tin of peeled tomatoes (128 calories).

Fast Food:

• Maccas: Grilled chicken bites (112 calories) with garden salad (21 calories), Grilled chicken snack wrap (216 calories), grilled chicken salad with no dressing (193 calories).
• Burger King: Cheeseburger (314 calories), Grilled chicken burger (380 calories). Just ask for no bacon or cheese to reduce the calorie count even further.
• Subway: Veggie patty salad (239 calories), tuna salad (186 calories), seafood sensation salad (182 calories).
• Starbucks: Chicken and vegetable wrap (290 calories), Protein Bistro Box (370 calories).

On The Run:

• Cup of miso soup (10 calories), 2 corn thins (46 calories) with sliced tomato (15 calories) & tablespoon of feta cheese (70 calories).
• Packet of air-popped popcorn (30 calories), Cos lettuce, cucumber and avocado (50 calories) wrapped in 50g turkey breast (48 calories) and one kiwifruit (46.5 calories).

Dinner

Café/Restaurant:

• 150g Grilled flank steak (288 calories) with steamed veggies (50 calories)
• 150g grilled pork chop (170 calories), a cup of sauerkraut (27 calories), 2 small boiled potatoes (172 calories).
• Roast green veggie salad of broccoli, beans & kale (105 calories), topped with a poached egg (78 calories) and a tablespoon of pomegranate seeds (10 calories).

At Home:

• Zucchini noodles (50 calories) topped with 200g Bolognese sauce (161 calories).
• 2 cups of grilled mushrooms (88 calories) sprinkled with tablespoon toasted pine nuts (58 calories).
• 125g Grilled Atlantic Salmon (260 calories) with 100g roast beetroot & pumpkin (65 calories) and salad (25 calories).

Fast Food:

• McDonalds: Fillet O’ Fish (338 calories), Hamburger (252 calories), Lettuce leaf burger (385 calories).
• Hungry Jacks: Whopper junior (369 calories)
• Subway: 6-inch veggie delight sandwich (151 calories), 6-inch turkey sandwich (196 calories).
• Starbucks: Chargrilled vegetable wrap (361 calories), grilled chicken and avocado panini (296 calories), ham & salad wrap (315 calories).

On The Run:

• Tub of pumpkin or veggie soup (130 calories) and 10 seaweed rice crackers (100 calories).
• One cup of sliced carrot, one cup of sliced celery (50 calories) and a tub Chobani tzatziki dip (132 calories).
• 100g cooked prawns (115 calories), and a kaleslaw salad kit (206 calories).

Yep. We know you love food ideas just as much as we do, Master Fasters, so we’re gonna keep coming up with new and clever ways for you to eat what you enjoy, keep fasting intermittently and kicking those kilos. Stick around – there’s loads more still to come.

Do you have any good, healthy, low-calorie foods that are your go-tos for breakfast, lunch or dinner? Let us know by leaving a comment. We’d love to share your top tips with more people. Remember to jump into the Members’ Only Facebook group to share your sneaky secrets too. We love a good healthy hack.