How I Turn Almost 5,000 Calories Into 2,200 Using Similar Foods

Architecting Wellness

— 2 min read
How I Turn Almost 5,000 Calories Into 2,200 Using Similar Foods
Nutrition doesn’t have to be about deprivation or bland meals. By making simple, mindful food swaps, you can drastically cut calories, double your protein, and still enjoy delicious meals. In this blog, we break down a full day of high-protein, low-calorie eating and compare it to typical choices that could derail your goals.

When it comes to improving your nutrition, many people think it requires eating bland foods or cutting out their favorite meals entirely. The truth? You can enjoy delicious, satisfying meals and still hit your health and fitness goals with just a few simple swaps. Today, we’re walking you through a day of mindful eating, comparing high-protein, low-calorie meals to their typical counterparts. The results might surprise you!

Breakfast: Protein-Packed Waffles

Starting your day with a nutritious, filling breakfast sets the tone for the rest of the day.

  • What I Ate: Protein waffles made with Kodiak Cakes, BPN Banana French Toast protein, dark chocolate chips, sugar-free syrup, and Greek yogurt.
    • Macros: 690 calories | 59g protein | 87g carbs | 17g fat
  • What It Could Have Been: Restaurant-style waffles loaded with whipped cream and syrup.
    • Macros: 1,200 calories | 15g protein | 150g carbs | 45g fat

Result: A satisfying breakfast that saved 510 calories while quadrupling the protein.

Lunch: Salad with a Twist

Salads can be a powerhouse meal, if done right.

  • What I Ate: Trader Joe’s Mediterranean Salad with 6 oz grilled chicken.
    • Macros: 420 calories | 50g protein | 22g carbs | 20g fat
  • What It Could Have Been: A fast-food salad with fried chicken and heavy dressing.
    • Macros: 850 calories | 35g protein | 50g carbs | 45g fat

Result: A balanced, nutrient-dense option that saved 430 calories.

Dinner: Guilt-Free Tacos

Tacos don’t have to be calorie dense!

  • What I Ate: 2 Kirkland tilapia loins, carb-wise tortillas, and Trader Joe’s corn salsa.
    • Macros: 340 calories | 50g protein | 18g carbs | 11g fat
  • What It Could Have Been: Restaurant-style tacos with fried fish and heavy toppings.
    • Macros: 1,200 calories | 25g protein | 100g carbs | 60g fat

Result: 860 calories saved and protein doubled.

Dessert: Protein Ice Cream

Yes, you can have dessert and stay on track!

  • What I Ate: Homemade ice cream with BPN Milk & Cookie protein, oat milk, stevia, and chocolate chips.
    • Macros: 330 calories | 40g protein | 35g carbs | 7g fat
  • What It Could Have Been: A pint of Ben & Jerry’s.
    • Macros: 1,170 calories | 20g protein | 130g carbs | 70g fat

Result: Saved 840 calories and doubled the protein intake.

Snacks & Drinks

  • Healthy Swaps: Carrots with hummus, Kirkland protein bar, banana, and a BERO non-alcoholic hazy IPA.
    • Macros: 455 calories | 18g protein | 70g carbs | 9g fat
  • What It Could Have Been: Chips, cookies, soda, and a craft brewery hazy IPA.
    • Macros: 1,250 calories | 10g protein | 170g carbs | 50g fat

Result: 795 calories saved with nutrient-packed snacks.

Total Comparison

At the end of the day:

  • What I Ate: 2,235 calories | 217g protein | 217g carbs | 55g fat
  • What It Could Have Been: 4,770 calories | 102g protein | 600g carbs | 245g fat

By making mindful choices, you can enjoy tasty meals, save over 2,500 calories, and fuel your body with quality nutrients. It’s not about deprivation. It’s all about balance and intention.

Takeaway: Small swaps make a big difference. Start incorporating these into your day and see how much better you feel and perform. What swap will you try first? Let me know in the comments!

Stay safe, stay healthy!

Martin Foley - Founder, Architecting Wellness

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