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The Hungry Man’s Low-Calorie Diet

Follow this meal plan to feel full without filling up on calories.

By Frank G. Bottone Jr. Ph.D.

The Hungry Man’s Low-Calorie Diet

Eat like this on days you go low-cal


½ cup steel-cut oatmeal (dry measure) with cinnamon and sugar to taste
4 egg whites


1 cup split pea soup
Smoked turkey and artichoke sandwich:
- 2 slices marble rye bread
- 2 tbsp artichoke spread
- 4 oz thinly sliced smoked turkey
- 1 thin slice onion
- 2 thin slices tomato
- 1 leaf lettuce
- 1 pickle, unsalted

Afternoon Snack

1 peanut butter protein bar with 20g protein

Post-Workout Shake

30g hydrolyzed casein and whey protein blend


Lettuce wraps:
- 2 cups cooked chicken, finely chopped
- ¼ cup medium green onion
- 8 oz water chestnuts
- ½ cup spicy peanut sauce
- 1tbsp mint leaves
- ¼ tsp crushed red pepper flakes
- ½ cup roasted, salted peanuts
- 6 lettuce leaves


Carbs: 161g
Fat: 41g
Protein: 124g
Calories: 1,572