Tips and Tricks for Pre-competition Meals: How to Reduce Your Cravings for Cheat Meals?

Tips and Tricks for Pre-competition Meals: How to Reduce Your Cravings for Cheat Meals?

19.10.2022 4 minutes

Any of us who have ever dieted know the feeling – you’re still eating and you still feel like you don't have enough. Even while you’re eating, you’re already thinking about the next meal, and the time passes so slowly that it seems like an endless story.

Although dieting is quite challenging, there are tricks that can sidetrack your brain from constantly thinking about food. Preparing for a competition is an extremely mentally demanding process – even more so than physically. A good question is why that is. Basically, it is because you have to utterly focus on achieving your goals – and, most importantly, don’t get sidetracked. A strong mind and firm determination plays by far the most important role.

Pre-competition and weight-loss diets are generally based on the principle of reducing carbohydrate and fat intake and increasing the intake of protein, vegetables and fruit. You have to eat a lot of high-volume meals to keep you from going hungry all the time. Fortunately, we know a couple of tips and tricks to get your hunger under control. Let's take a look at them:

1. Volume plays a key role

But what is meant by ‘volume’? We recommend you to eat mainly high-volume foods. High-volume foods are physically high in volume and low in calories. These are: leaf vegetables such as lettuce, spinach and kale; brassica vegetables such as cabbage, cauliflower, sprout and broccoli; stem vegetables such as paprika, onion, zucchini, celery etc.; fruits, mainly soft fruits such as strawberries, raspberries, blackcurrants and blueberries.

Foods high in fibre and water are considered “high-volume foods”. Since both fibre and water are almost calorie-free, they help keep you full even with a lower calorie intake.

In addition, if you have a good appetite, eating high-volume foods is just for you. Not only will you eat more, but you’ll also get plenty of fibre, vitamins and minerals. Meals such as poké and salads also have the advantage of practicality – you can simply pack them to take to work or school.

2. Proper seasoning works wonders

Diet foods are considered not very tasty. But there's good news – you can still enjoy all the flavours you were used to while dieting. My number one spice is cinnamon! You can add it to porridge, coffee, curd and yoghurt with fresh fruit or sprinkle it on protein pancakes.

Another of the must-haves are FlavDrops. FlavDrops are calorie-free, so adding them to your food won't increase your caloric intake and at the same time you will flavour your food with an interesting sweet taste. My favourites are vanilla, caramel and blueberry from Scitec Nutrition. You can even add a few drops of fruity FlavDrops to your water for a calorie-free sweet drink.

3. Be creative

Wondering whether to have pancakes or porridge during your diet? How about having both? In the low-calorie version you can prepare both! Here are a few of my favourite recipes:


Whisk the egg whites with one scoop of protein powder and make pancakes on a non-stick frying pan without fat. You can adjust the amount of egg whites and protein powder according to your needs. Top with fresh or frozen berries, cinnamon, protein pudding or peanut butter.

I most often use vanilla protein for pancake batter. I decorate the finished pancakes with Ehrmann’s protein pudding, cinnamon and frozen berries.


On a low-carb diet, carbohydrates must be substituted. My trick is to add one unusual ingredient to the porridge – zucchini! I believe I've surprised you now! Pour boiling water over the porridge, leave to stand and stir in the grated zucchini. The zucchini must be grated as finely as the apples you add to the apple pie. Since zucchini doesn't have such a strong flavor, it doesn't spoil the taste of the oatmeal – it just increases the volume of the overall serving. Then you can add your favourite protein, sprinkle it with cinnamon and top with fruit and nuts.


Who doesn't love a tortilla? This low-carb version is tasty, filling and very nutritious. Whisk three egg whites, add 150g thawed spinach, salt, pepper, crushed garlic and one tablespoon of pumpkin flour. Then form a “large pancake” on a non-stick frying pan. Place the finished tortilla from the pan onto a plate, fill with low-fat feta cheese, tuna, and fresh/grilled vegetables and then wrap it.


You haven't even eaten your last bite and you’re already craving something sweet? Well, there is a remedy for this! Give yourself a BCAA drink with lemon chunks, which not only has a refreshing sweet taste, but also helps you stay hydrated. Mix the BCAA powder of your choice with peeled lemon pieces, mix well and drink after meals.

BCAA crushed ice is a game changer! It makes you think you're eating because you have to consume it with a spoon. Its taste is reminiscent of sorbet. Just put a few ice cubes, one scoop of BCAA powder and lemon juice into a blender and blend. You can prepare it at any time of the day.

Dieting doesn't have to be such a tragedy! All it takes is a little imagination and a few ideas on how to remake some dishes to make them more filling. With these tips, you'll not only get full, but you'll enjoy it too! We hope this article has helped you to better focus on your fitness goals. Keep in touch with us – we'll be adding new tips and tricks soon. Fingers crossed!

This article was written by Lisa Kocsisová