Josh and Liam break down practical food swaps that keep you in a calorie deficit without feeling deprived: covering breakfast, lunch/dinner, dessert, and snacks. You’ll get specific examples, simple prep hacks, and mindset tips (protein and fibre pairing, leaner cuts, smaller portions) to make lower-calorie choices that still satisfy you!

[0:00] Why food swaps matter

[1:02] Breakfast on-the-go fixes

[6:00] Lower-calorie lunch staples

[11:20] Dessert cravings, smart alternatives

[15:29] Snacking: Frotein + Fibre

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To find out more about your other co-host, Liam and The Murphy Method:

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