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Hello ladies! If you’re trying to lose fat but feel constantly hungry, stuck snacking, or unsure how to structure your meals across the day – this video will clear that up.
This is a high-volume, high-protein 1,500 calorie day designed for people with big appetites who still want fat loss to feel sustainable (not restrictive).
🥣 MEAL 1: HIGH-PROTEIN OVERNIGHT OATS
395 kcal | 30g P | 42g C | 9g F | 11g Fibre
– 40g oats
– 30g protein powder
– 100ml unsweetened almond milk
– 100g frozen berries
– 5g chia seeds
– 5g flax seeds
– 5g cocoa powder
🥗 MEAL 2: TUNA PASTA SALAD (MEAL PREP FRIENDLY)
360 kcal | 36g P | 34g C | 4g F | 6g Fibre
– 40g dry pasta (weighed dry)
– 1 tin tuna in spring water
– Mixed salad veg (lettuce, cucumber, tomato, peppers, onion)
– Dressing: 50g 0% fat Greek yogurt, 5g mayo, Lazy garlic & chilli, Salt & pepper, 5g sriracha
🍊 SNACK: FRUIT & YOGURT
170 kcal | 15g P | 25g C | 0g F | 5g Fibre
– 1 orange
– 1 kiwi
– 150g 0% fat Greek yogurt
– Low-calorie syrup
⚡ PRE-WORKOUT: FAST CARBS
135 kcal | 1g P | 36g C | 0g F | 4g Fibre
– 50g Medjool dates
🍚 MEAL 3: CHICKEN & EGG FRIED “RICE”
315 kcal | 41g P | 26g C | 7g F | 6g Fibre
– 120g chicken breast
– 50g cooked white rice
– 200g cauliflower rice
– 1 whole egg
– 75g egg whites
– Mixed veg (peas, carrots, onion, mushrooms)
– Soy sauce
– 10g sweet chilli sauce
– Garlic, ginger, chilli flakes
🍉 EVENING SNACK: MELON & DARK CHOCOLATE
100 kcal | 2g P | 10g C | 5g F | 2g Fibre
– 200g melon
– 10g (1 square) 85% dark chocolate
DAILY TOTAL: 1,475 kcal | 125g Protein | 173g Carbs | 25g Fat | 34g Fibre
All prep tips, swaps, and structure explanations are in the video – this is exactly how I keep hunger down while still losing fat.
Let me know what calorie target you want next and I’ll build another one 🤍
See you next week,
Betty x
source
Please dont use Gods name in a cussing manner.
Curious if you workout first thing in morning should you have the dates?
1,400 for me please. xx
I'm not fun of pasta and cheese what can i substitute for the pasta with please? 🇬🇧
the dinner is not 315 calories. did u eat the whole portion?
Thank you! This is realistic. I would love a vegetarian version.
I wionder, I have to cook for my hubby also, how do you do that?
Amazing video! So glad I came across this. Thank you!!
1500 calories is not enough for a grown womans body especially to keep her period.
Thank you for this amazing easy to follow meal plan. This is exactly what I needed (5’3”- 60 kilos 61 yrs) and all the ingredients are easy to find and mostly whole foods. Thank you for being relatable and fun to listen to as well. Greetings from Belgium.
I lov ice lollies can u make one with less calories pls
Sadly, this IS disordered eating. Whether you see it or not. I had to undo everything you're currently doing with a dietician and psychologist. Also prot powdr tastes like ass 😂
Wow! That’s tomorrow’s food sorted! Thank you ❤
is this a scottish accent?
I'm not hating on the low calorie syrup or whatever, but only since tracking foods have I learned how honey really isn't as bad as I expected. Like that fruit + yoghurt bowl you made would probably be fine with only 10g of honey which is barely 30 cals and aren't they meant to be good for antioxidants and prebiotic support too?
Enjoyable video!
08:37am Sunday 5th July 2026
Siento q ahi van mas de 1500 calorias es demasiado!
where is your cutting board from??
burrito!! pls make a low cal version, with beef, rice, cheese sauce, guac etc
What seeet chili sauce do you prefer?
Such horrible language
GIIIIIIRL, that pasta salad "hack" with lettuce and veggies is AMAZING. I made the biggest bowl of pasta salad tonight for dinner, and I was eating for like 30 minutes, maybe even longer, and now I am so nicely full. Not stuffed, but just satisfied. Thank you. I will keep making pasta salads this way from now on. Game changer!
One of the only videos that also shows how much fibre is in the meals!! Thank you!!
Loved this video, will def try. Question is do you monitor your sodium intake? I get bloated so easily so I tend to try, nut I wanted to see if you did. Thank you in advance
1500 calories is for girls aged 9 to 13
Great content except for the foul language.
I love that the sweet treat takes minutes to prepare!!
What is the protein powder you use?
I love chips and dip. Like tzatziki? Love tacos. Love many of the recipes you posted also! Will try them out.
OMG I am so glad I found your vlogs, your foods are so easy to follow and exactly what I love dark chocolate included. I'm 52 and hoping to lose 4 stone, but had sciatica this past week so put 3lb I'd lost back on through not moving much. Been to Dr's today so back to it soon hopefully xXx