Here are 3 meals that from my experience are fairly standard to what a lot of peolpe who are in their words ‘fairly healthy’ may consume. Watch how slight changes in the meals leads to over a 1000 calories a day less consumed! And I haven’t even included what could be lost from changing what you eat between meals;

Toast:
2 slices thick bread = 220 calories
20 grams butter/jam = 150 calories
Total = 370 calories

Standard serving of porridge;
100ml skimmed milk – 35 calories
45 grams oats – 165 calories
Handful of blubberies (40 grams) – 25 calories
Total = 225 calories

Calories saved = 145. And what’s more the oats are a slow release carb that will leave you feeling fuller for longer than the bread.

Tuna Mayonaise Sandwich
2 Slices Thick Bread – 220 calories
Tin of tuna – 200 calories (+75 calories from the residual oil) = 275
30 grams mayonaise – 100 calories
Salad – 20 calories
Packet of Crisps = 150 calories
Total = 765

Tuna Salad

Tin of Tuna (in spring water not oil) – 200 calories

2 ryvita – 60 calories

Large mixed salad – 60 calories

Splash of balsamic vinegar – 10 calories

Total – 330 calories

Calories saved = 435

Steak and Baked Potato

200 grams beef – Up to 600 calories depending on how you cook it and what cut of meat it is.

180 grams (1 medium) baked potato – 245 calories

Total - 845 calories 

Prwans with Sweet Potato

200 grams of prawns – 200 calories.

180 grams sweet potato – 103 calories

Total – 303 calories

Calories saved = 54

Toaday’s Takeaway – You’ll notice that in all the above examples you are eating the same amount, if not more food. But yet your saving yourself 1122 calories! And what’s more  because the foods you are eating are metabolism boosters you will be burning more fat and calories naturally!