Let’s be real—nobody likes the feeling of being on a diet. Measuring every bite, cutting out entire food groups, or eating meals that leave you hungry an hour later? No thanks.
But if you’re trying to lose fat during peri-menopause while maintaining muscle, you do need to be in a gentle calorie deficit—without feeling deprived. The good news? You can shave off 500-600 calories per day effortlessly just by tweaking your meals, keeping them high in protein, fiber, and healthy fats so you stay full and satisfied.
💡 A secret method: I use within my programs? Instead of making drastic changes that can feel overwhelming and impossible, we’re slightly adjusting portion sizes of higher-calorie ingredients—like fats and carbs—while boosting protein and fiber to keep you full - and so you don’t even notice the deficit is happening! Win win!
All my recipes for my free challenge, 12 week 1:1 programs and my 6 week group programs as easily accessible via my bypieta app or web - so convenient when busy!
Here’s exactly how to do it with breakfast, lunch, and dinner—no calorie-counting required!
🥑 BREAKFAST TWEAK: Keep the Eggs, Adjust the Fats & Protein
Original Meal:
2 whole eggs
½ avocado
1 slice sourdough toast
✅ Macronutrients: ~480-500 calories | 22g protein | 30g fat | 35g carbs
💡 Tweak for a Gentle Deficit (~160 fewer calories):
2 whole eggs + 3 egg whites (adds protein without extra fat)
¼ avocado instead of ½ (healthy fat, but in a lower portion)
1 slice sourdough toast (keeps fiber and satiety)
✅ New Macronutrients: ~320-340 calories | 34g protein | 18g fat | 35g carbs
🔥 Calories saved: ~160
🥚 Why this works: You’re still getting a satisfying, protein-rich breakfast with healthy fats and fiber, but more protein and less total fat keeps the calories in check while keeping you full.
One of the many delicious recipes included in my 6 week group challenges
🥗 LUNCH TWEAK: More Volume, More Protein, Less Dressing
Original Meal:
4 oz grilled chicken
½ cup quinoa
1 tbsp olive oil dressing
¼ avocado
1½ cups mixed greens
✅ Macronutrients: ~520-550 calories | 35g protein | 28g fat | 40g carbs
💡 Tweak for a Gentle Deficit (~200 fewer calories):
Increase chicken to 5 oz (more protein for satiety)
Reduce quinoa to ⅓ cup (lower carbs, but still keeps fiber)
Reduce olive oil dressing to ½ tbsp (cut extra calories, keep flavor)
Swap avocado for cucumber & bell peppers (adds volume without extra fat)
Add a squeeze of lemon + vinegar for flavor
✅ New Macronutrients: ~320-340 calories | 41g protein | 14g fat | 35g carbs
🔥 Calories saved: ~200
🥗 Why this works: You’re still getting a filling, high-protein salad, but by adjusting the fats and carbs, you create a balanced meal that supports fat loss without feeling like you’re eating less.
Personalised meal planning with recipes for my 12 week 1:1 private coaching clients
🥩 DINNER TWEAK: Smarter Carb Choices & Leaner Cuts
Original Meal:
6 oz ribeye steak
1 cup roasted potatoes
1 tbsp butter
Roasted broccoli
✅ Macronutrients: ~700 calories | 45g protein | 45g fat | 45g carbs
💡 Tweak for a Gentle Deficit (~240 fewer calories):
Swap ribeye for 6 oz sirloin steak (leaner, but still flavorful)
Reduce potatoes to ½ cup & add cauliflower mash (lowers carbs, adds volume)
Reduce butter to ½ tsp (enough for flavor without excess calories)
✅ New Macronutrients: ~460 calories | 50g protein | 22g fat | 35g carbs
🔥 Calories saved: ~240
🥩 Why this works: You still get a delicious steak dinner, but with a leaner protein source, slightly lower carbs, and controlled fats—without sacrificing satiety or flavor.
🔥 TOTAL CALORIES SAVED ACROSS THE DAY: ~600 CALORIES
✅ Breakfast: -160 calories
✅ Lunch: -200 calories
✅ Dinner: -240 calories
💡 Grand total: ~600 fewer calories WITHOUT feeling like you're on a diet!
📌 Key Takeaways for Effortless Fat Loss Without Dieting:
✔ Keep protein high (~30-40g per meal) to maintain muscle and stay full.
✔ Slightly reduce fats and carbs, but not to the point where you feel deprived.
✔ Increase fiber & volume (like extra veggies) to keep meals satisfying.
✔ Use smaller adjustments across meals instead of cutting out entire foods [ unless gluten/wheat/dairy/sugar are a problem for you at the start of your fat loss journey ]
✔ Focus on tweaks, NOT restriction—you’re still eating delicious meals you love!
💡 Your Next Step: Pick ONE of these tweaks and try it in your next meal. Small, consistent changes = big results over time!
Want a Smarter, Simpler Way to Reach Your Fat Loss & Strength Goals? Let’s Make It Happen.
If you’re tired of the all-or-nothing diet mentality and want a sustainable, science-backed approach to losing fat, building muscle, and thriving through perimenopause & menopause—I’ve got you.
📅 Book a free consultation call to explore how my personalized 6- to 12-week coaching programs can help you:
✔ Eat in a way that supports fat loss & muscle retention—without starving yourself
✔ Train effectively for strength, energy & longevity (not just burn calories)
✔ Balance your hormones & metabolism so you feel in control of your body again
✔ Stay accountable & consistent with a plan tailored to YOUR life
Ready to take action? Click below to book your free call & let’s map out a plan for you:
Your best, strongest, most confident self is waiting. Let’s get started. 💪
📩 Prefer to chat via email first? Reply to me at pieta@bypieta.com—I’d love to hear from you!