Making the core of just one daily meal out of something with low calorie density .....
.... is a really obvious game changer that you might not have thought of. Two examples that I like to use are beansprouts and cauli-rice. It seems so obvious but certain foods are a blessing when it comes to cico, even if you do this about 3 times a week it's a huge drop in weekly calorie intake.
I just had a huge 360g of fresh beansprouts and the entire pack is only 63 calories ! All I had with it was 125g of chicken breast and a cup of veg, in total 260 calories !? Like sure a regular stir fry would still be fairly healthy, but just by substituting noodles for extra beansprouts you're gaining a lot of leg room in hitting a calorie target for the day.
Another one is for when I'm doing a low calorie tomato based curry, don't get me wrong brown rice is great too, but from a cico point of view you can have 300g of cauli-rice and it's only 60 calories ! And really with all the sauce the rice is only really there to give texture. There's probably a tonne more examples too like using veg to substitute for mashed potato off the top of my head. I find this way you're not eating something you resent like a cup of celery, you're actually having a big curry or a stir fry. It seems obvious really but I guess I didn't think of it.. tl;dr = 250 calorie meals yo !
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