16/05/2026
The reason most diets fail isn't willpower.
It's hunger.
Here's a full list of foods you can eat in large amounts without blowing your calories.
Eat more. Stay in a deficit. Stop suffering.
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🥩 High protein fillers
Cottage cheese — 100g is 11g protein at 80 calories
Egg whites — 100g is 11g protein at 52 calories
Chicken breast — 150g is 45g protein at 250 calories
Greek yoghurt — 200g is 20g protein at 130 calories
🥦 Volume vegetables
Spinach — eat 200g for under 50 calories
Broccoli — fills your plate for around 55 calories per 200g
Cucumber — an entire cucumber is under 45 calories
Cabbage — cooked 200g is 50 calories and genuinely filling
🍎 Smart carb swaps
Rice cakes instead of bread — 35 calories per cake vs 80 per slice
Oats instead of cereal — more fibre, slower release, keeps you full longer
Sweet potato instead of chips — 150g baked is 130 calories
Watermelon instead of snacks — 300g is 90 calories and 90 percent water
🥤 Drink strategy
Sparkling water kills cravings between meals
Black coffee suppresses appetite for 1 to 2 hours
Herbal tea in the evening stops the 9pm snack habit
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The goal is a diet you can actually stay on.
That only happens when you're not starving.
Build your meals around this list and the hunger problem mostly disappears.
Save this and pin it to your fridge door.
Follow for more practical fat loss advice for busy men who want to eat well without obsessing over food.
