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Calorie Deficit: A Week in Meals

So, you’re joining our Summer Challenge and you’re challenging yourself to a complete lifestyle overhaul? Sounds scary, we know- but you don’t have to do it alone! Follow our step-by-step weekly meal plan to help kickstart your summer and reach your goals!  

What is a calorie deficit?  

Okay, so we’ve all heard of a calorie deficit, but what does it actually mean? Put simply, a calorie deficit is merely burning more calories than you consume. Cutting back on your daily calorie intake while also burning more calories than you consume is a great way to lose weight effectively and sustainably.  

Back to Basics... How does a Calorie Deficit work?

Long Read

Back to Basics... How does a Calorie Deficit work?

2021-01-12 13:25:08By Katie Jerome

Monday

Breakfast 

We usually find ourselves rushing out the door to head to exante HQ on a Monday morning- so that’s why we’ll be grabbing our world’s first clear meal replacement shake, JUICED, to enjoy on-the-go.  

Light on the stomach and filled with protein, fibre and 27 vitamins & minerals, JUICED is the best way to start the week! 

Lunch 

During our office days, we love to stay on track with nutritious and tasty salads, this one by Chef K is one of our all-time favourites!  

Dietitian Chef K's Grilled Halloumi Salad with Roasted Peppers and Cous Cous

Recipes

Dietitian Chef K's Grilled Halloumi Salad with Roasted Peppers and Cous Cous

2021-07-01 14:20:44By Kwayera Simpson

Dinner 

On the first day back in exante HQ after a busy weekend, we’re always feeling pretty tired. If you’re the same, you’ll love our super simple, easy-to-make Vegetable Frittata.  

Vegetable Frittata Recipe

Articles & Press

Vegetable Frittata Recipe

2020-04-07 16:57:00By Aimee Heeran

Tuesday  

Breakfast 

What better way to start the day than with dippy eggs? But if you’re trying to cut back on carbs, how about swapping out your usual soldiers for our delicious Parma ham-wrapped asparagus?  

Parma Ham Wrapped Asparagus with Dippy Eggs Recipe

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Parma Ham Wrapped Asparagus with Dippy Eggs Recipe

2020-04-07 14:19:56By Aimee Heeran

Lunch

Tuesdays are always super busy for us here at exante HQ, that’s why we always keep one of our trusty shakes to hand!  

 

Our core range of shakes are perfect for enjoying at your desk and are packed with protein, high in fibre and enriched with 27 vitamins & minerals- what’s not to love? 

Dinner

We don’t know about you, but here on the exante team, Tuesday is Curry Night! Tuck into our low-salt Tofu & Aubgerine Curry for a low calorie and nutritious take on the classic curry.  

Wednesday

Breakfast 

Happy Hump Day! Let’s celebrate with one of our favourite exante treats- our Pancake & Waffle Mix. Whether you choose to make fluffy pancakes or dust off your waffle maker, this is sure to put a smile on your face just in time for the midweek slump.  

Lunch

Bringing a packed lunch into the office is one of our top tips for saving money and staying on track, so this tasty Chicken & Avocado Wrap is one of our go-to office lunches.  

Wholemeal Avocado and Chicken Wrap

Recipes

Wholemeal Avocado and Chicken Wrap

2018-01-30 13:58:46By Amy Brawn

Dinner

To finish the day, we’ll be tucking into another one of Chef K’s amazing recipes. Tonight, we’re going for Salt n’Pepper Chicken- yum! 

Salt n’ pepper chicken with Garlic New Potatoes and Green Beans 

Recipes

Salt n’ pepper chicken with Garlic New Potatoes and Green Beans 

2021-05-04 17:26:37By Kwayera Simpson

Thursday

Breakfast 

Looking for a quick and easy low-calorie breakfast? We’ve got you covered with our Porridge Pots- the ultimate way to kickstart your day.  

Full of fibre & protein and complete with our signature blend of vitamins & minerals, our Porridge Pots come in a range of tasty flavours- check them out… 

Lunch  

Perfect to enjoy either hot or cold, this Sundried Tomato Pesto Pasta with Chicken is the lunch of dreams- trust us, everyone at the office will be jealous!  

Sundried Tomato Pesto Pasta with Chicken

Recipes

Sundried Tomato Pesto Pasta with Chicken

2018-01-05 15:16:23By Amy Brawn

Dinner

Thursday night is Burger Night, after all, it is almost the weekend! If you don’t want to disrupt your calorie deficit, we’ve got the perfect recipe for you.  

Check out our yummy low-fat herby burger, the ultimate burger recipe! 

Low Fat Herby Burger

Recipes

Low Fat Herby Burger

Finally! A healthy burger recipe you don't have to feel guilty about.

2017-07-10 09:58:27By Sophie Angell

Friday

Breakfast

Hooray- it’s nearly the weekend! To celebrate, we’re kicking off the day with one of our all-time favourite meal replacements, the Salted-Caramel Bar!  

Lunch

Even though the weekend is almost upon us, we’re staying on track with our healthy take on the classic Katsu Curry. 

Turkey Katsu Curry Recipe

Recipes

Turkey Katsu Curry Recipe

2020-05-18 17:33:16By Aimee Heeran

Dinner

We did it! We made it to the weekend and now it’s time to celebrate with some indulgent Fillet Beef & Potatoes- yummy!  

Dietitian Chef K's Fillet beef with Potatoes, Mangetout, Tomato and Gravy

Recipes

Dietitian Chef K's Fillet beef with Potatoes, Mangetout, Tomato and Gravy

2021-07-16 09:13:05By Kwayera Simpson

Need a little help with your calorie deficit?

Remember, to be in a calorie deficit, you don’t have to deny yourself anything! Instead, focus on making healthier choices and smart swap your favourite treats.  

Check out our health snacking alternatives for some low-calorie inspiration: 

There you have it! A whole week of meals to help you shape up for summer and make healthier choices in your everyday life.  

Loving our healthy and low-calorie recipes? Take a look at what else you can enjoy on a calorie deficit:  

Dietitian Chef K | Summer Mackerel Salad with Beetroot, Pumpkin, and Chickpeas

Recipes

Dietitian Chef K | Summer Mackerel Salad with Beetroot, Pumpkin, and Chickpeas

2021-06-14 09:29:39By Kwayera Simpson

Dietitian Chef K's Batch Cook Moroccan Style Chicken

Long Read

Dietitian Chef K's Batch Cook Moroccan Style Chicken

2021-09-08 09:00:39By Kwayera Simpson

Dietitian Chef K's Omega 3-Packed Fish with Poached Egg & Salad

Long Read

Dietitian Chef K's Omega 3-Packed Fish with Poached Egg & Salad

2021-08-05 11:14:54By Kwayera Simpson



Amelia Dunn

Amelia Dunn

Writer and expert


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