Beatrice Caffrey

Beatrice Caffrey Food & Fitness for Midlife
(22)

03/03/2026

🥳 Calorie deficit to Maintenance Calories

Stop eating diet foods and diet meals. Instead, eat the foods and the meals that you like and that are good for you. Make simple little swaps to get into a calorie deficit or to your maintenance calories.

🚀 From 1600 to 2000 calories
Both days are a minimum of 135g of protein and 25g of fibre

📍1600 calories

➡️ Breakfast
2 eggs
100g egg white
Slim bagel
Mixed berries
Kiwi
150g 0% Fage Greek yoghurt
5g mixed seeds

➡️ Snack
Flat white

➡️ Lunch
Lettuce & sprouts
150g airfried potatoes
105g tinned tuna
100g cucumber
100g cottage cheese
15ml salad dressing

➡️ Snack
2 clementines

➡️ Dinner
Pure power Chicken & Chorizo Paella
Mixed veg
Freddo Chocolate Bar

📍2000 calories

➡️ Breakfast
2 eggs
100g egg white
Regular bagel
Mixed berries
Kiwi
150g 0% Fage Greek yoghurt
5g mixed seeds

➡️ Snack
Flat white

➡️ Lunch
Lettuce & sprouts
150g airfried potatoes
105g tinned tuna
100g cucumber
100g cottage cheese
15ml salad dressing
2 clementines

➡️ Snack
Freddo Chocolate Bar

➡️ Dinner
Pure power Chicken & Chorizo Paella
Mixed veg
Freddo Chocolate Bar

➡️ Dessert
Vanilla Ninja Creami Ice Cream

✍️ Comment KIT for the Evening Unravel Toolkit ✍️ For years I was snacking mindlessly every evening. Was I even hungry? ...
01/03/2026

✍️ Comment KIT for the Evening Unravel Toolkit ✍️

For years I was snacking mindlessly every evening. Was I even hungry? Probably not. I wasn’t paying attention. It was either habit or just knowing the food was there. Grabbing a handful here and there to n autopilot. Maybe I thought ‘I deserved this’. Or ‘little bits don’t matter’.

When I tried to change, it was really hard. And like everyone else I thought I probably needed more willpower or discipline. And you can have structures like intermittent fasting or brushing your teeth after dinner to stop. But to truthfully change a habit, you have to understand where in your brain it is built and who is doing the talking.

Once I learnt that I could speak up and use my logical brain, things shifted radically. And it applies to all areas of your life.

Don’t let your lower brain do the only talking. Understand what your nervous system actually needs in that moment and then make a choice from your higher brain.

The most powerful statement: ‘Tomorrow I can have whatever I want but tonight I chose not to.’

Learn this and more in my ‘Evening Unravel Toolkit.

Comment KIT below.

26/02/2026

Do you ever get tired of being good all the time?

There is no good or bad. There is just you ❤️

25/02/2026

It all adds up. 🤷🏼‍♀️

Which one surprised you the most?

22/02/2026

Always drink responsibly 🚨

The reality is that you’re probably consuming far more snacks than the recommended portion size when drinking alcohol.

250 ml white wine (185 calories)
30g roasted salted nuts (190 calories)
Total: 375 calories

1 large can of Guiness (175 calories)
30g Doritos (144 calories)
Total: 320 calories

1 strawberry margarita (185 calories)
30g salted party mix (130 calories)
Total: 315 calories

1 Slimline Gin & Tonic (105 calories)
30g olives (54 calories)
Total: 160 calories

21/02/2026

Do I eat protein at every meal? Yes I do. I just really like all the foods that contain protein 🤷🏼‍♀️😂

20/02/2026

📍 SAVE this one for later 📍

Make your own high protein, high fibre muesli.
I make these little tubs for my husband each week - he’s the type who will just forget to eat otherwise.

BREAKFAST MUESLI

🍽️ Makes 1 | ⏱️ 5 mins | 🔥 No cooking

Ingredients:
* 40g rolled oats
* 20g protein powder
* 5g milled linseeds
* 5g mixed pumpkin and sunflower seeds
* 5g milled chia seeds
* 8g nuts of choice
* 15g soy crispies - I get mine from Koro (optional)�
Method:
1. Add all to a small food container.
2. To serve, mix with milk of choice and fresh fruit.
3. This is perfect for prepping ahead for the week. Either prepare in individual containers or multiply the ingredients and mix in a big jar.

Macros per portion (before adding milk and fruit):�👉 412 cals | 43.1g protein | 31.3g carbs | 12.5g fat | 8.2g fibre
✨ FOLLOW .caffrey_ for more high-protein, high-fibre recipes that make hitting your goals EASY + delicious!

14/02/2026

So many reactions to this on my stories yesterday so let’s leave it here as well.

To answer the question I got the most: No I do not have a goal weight in mind or a specific number that I want to get to. The problem with wanting to reach a specific number is that your goal is only outcome/goal based, not process based. The number you finish your deficit on is not the number you will stay at. Glycogen levels will be restored and some water retention comes back, that’s normal. Not understanding this means people will diet forever just to reach a number.

Any other questions leave them below.

My Emotional Eating workshop takes place this Wednesday, link to book in is in my bio.

12/02/2026

As you can see, I am more interested in helping the second group than arguing with the first group.

There is no plan or wagon. Just life. With all its bumps and hurdles.

08/02/2026

The craving will pass, whether you eat the food or not 🤯

Join me for a workshop on Emotional Eating
Wednesday 18 February 2026 (online)

Comment ‘45’ to get details of the workshop to your Inbox

07/02/2026

Probably the most important skill you’ll ever need to learn.

Learning to sit with the disappointment of not having more, when you want more.

06/02/2026

Comment RAIN for a link to the full video 🎥

Or go directly to my YouTube channel where you can find it too.

Long form video of the Gnocchi & Sausage Tray Bake

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