Calorie-Deficit Day Blueprint

Spread across three meals, these five foods fit roughly 800–1,000 kcal and 80g of protein — a combination that preserves lean mass during a deficit better than higher-carb, lower-protein approaches. Broccoli and carrots provide fibre and beta-carotene at near-zero caloric cost. Greek yogurt serves double duty as a snack protein source and probiotic support for gut health during calorie restriction.