Healthy Diet Meals: A Full Day of Eating with Calories

Healthy eating doesn't mean boiled chicken and salad every day. Any meal can fit your diet if it fits your calories and delivers enough protein. The real difference between success and failure is repeatability: a simple plan you can run five days a week.

A full day (~1,800 kcal)

Breakfast: 3 eggs + brown toast + cottage cheese (~420 kcal / 32g protein). Lunch: 150g chicken + a cup of rice + salad with a spoon of oil (~600 kcal / 45g). Snack: Greek yogurt + fruit (~200 kcal / 18g). Dinner: tuna or fish + baked potato + vegetables (~550 kcal / 40g).

The plate rule

Half the plate vegetables, a quarter protein (chicken, fish, meat, eggs, cottage cheese), a quarter carbs (rice, pasta, potato, bread). Add a spoon of olive oil or a handful of nuts for fats. This rule keeps calories in check even without a scale.

Cheapest protein sources in Egypt

Eggs, cottage cheese, canned tuna, chicken breast, lentils and fava beans with bread. These cover your protein needs at the lowest cost, no expensive supplements required.

The best diet is the one you can hold for six months, not six days.