The rules (so you don’t “diet yourself” into low energy)
Rule 1: Protein first. Use tofu/legumes/soy yogurt as anchors. If protein is a struggle, follow High Protein and keep meals simple.
Rule 2: Don’t remove carbs from training days. Move carbs toward the session rather than eliminating them. If endurance volume is high, see Endurance.
Rule 3: Measure the “silent calories.” Oils, nuts, and dressings can erase a deficit. Keep them, just portion them.
Rule 4: Build routines, not willpower. Use fast templates on 15‑Min Meals or a weekly system on Meal Prep.
Training timing (carbs where they help)
Before training: simple carbs, lower fat. Example: Smoothie Bowl with minimal toppings.
After training: eat a real meal with protein + carbs, then keep later meals more volume-focused. Example: Chickpea Stir‑Fry with measured rice.
Rest days: keep protein steady and lean into vegetables and soups. A batch option: Lentil Curry with extra veg and a smaller carb portion.
Plate method (easy portioning)
Protein anchor + 1 carb portion + lots of veg. Recovery meal example: Quinoa Bowl.
Protein anchor + smaller carbs + extra veg. Simple breakfast example: Tofu Scramble with more veg.