1300 calorie Nutrisystem-like Diet Day 1

Meals for the day =1315 calories, 75 g pro, 18 g fiber

Breakfast: French Toast (wholegrain); Turkey bacon; Sugar free syrup; blueberries = 285 calories, 20 grams protein, 4 grams fiber

Snack: 2 tbsp unpopped popcorn and 1 tbsp nutritional yeast= 100 calories for popcorn and 20 calories nutr yeast with 5 grams fiber and 5 grams protein

Buffalo Ranch Salad with 2 ozs pork tenderloin = 380 calories, 16 grams protein, 2 grams fiber

Light Greek yogurt (WalMart) with blueberries (80 and 40 calories = 120 calories, 13.5 grams protein, 1.8 grams fiber

Pulled pork bbq 2ozs with slaw, slider bun, small baked potato with 1 tbsp nutritional yeast and light sour cream = 370 calories, 20 grams protein, 4 grams fiber

Cherries - 1/2 cup = 40 calories, 1.2 grams fiber, .6 g protein

For someone who is more active or bigger or a male be sure to start on a higher calorie diet with a goal to lose 1 or 2 pounds per week. Losing too fast means you lose more muscle and lower your metabolism so it gets harder to lose weight. It also is harder to stay with the diet when you are hungry all the time.

To increase to 1500 calories, 75 g protein, 21 g fiber - add 1 oz pulled pork bbq to dinner meal, 80 cal roll to lunch meal and 2 tsp peanut butter and celery, carrot sticks to evening snack For 1800 calories, 90g pro and 25 g fiber- add to 1500 calories 1/4 cup peanuts to popcorn snack; add 1/2 cup orange juice and 1 more slice turkey bacon to breakfast and 1/2 cup blueberries to dinner.

I want to repeat here from first blog post that increased protein and fiber increase satiety. See the following llink for more information on this topic (abstract of study) https://pubmed.ncbi.nlm.nih.gov/27001281/