Healthy No Carb No Dairy Breakfast

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Every time I look up these "4 week fat burning meal plans" they are WAY too complicated and seem to cost a lot of money. Is there something I could stick to day after day? Could I fast till 1pm, eat a protein shake + oatmeal/yoghurt etc.... eat a protein bar later and chicken+broccoli+brown rice for dinner?

Does anyone know if a simple routine I can just buy in bulk? Im not lazy, I just don't want to stock a fridge full of random crap if I dont have to...and im a busy guy.

Recommend any good calculators?

Salad is always a good choice, as long as you don't drench it in dressing and cheese. Make sure you are getting enough protein though.

How is it going for you with Mindful eating?