What if, rather than adopting someone else’s meal plan or an extreme fad diet, you could optimise the foods and meals you already enjoy, empowering you to achieve your fat loss goals? That’s precisely what we do with Your Perfect Day Report in our 20/20 Macros course.
In this article, we’ll show you how we do this to empower our Optimisers to increase satiety, empowering them to escape the allure of addictive foods. No more confusion, no more one-size-fits-all plans—just a smarter way to optimise what you already love to eat.
Start with What You Already Eat
Your appetite ensures you get the perfect blend of nutrients, but sometimes, depending on what you eat, this means you also get more energy than you need over the long term to maintain your weight.
The secret to winning the war with your appetite is not to chase a radical new diet being promoted by the latest influencer. Instead, the key is to identify the foods you already enjoy that can also help you achieve your goals, such as fat loss, optimising your blood glucose and metabolic health or muscle gain.
By doing this, we automatically reduce our cravings for less optimal foods and eat less because we obtain the nutrients we crave with less energy.
Reclaim Control: Boost Satiety and Cut Cravings
In 20/20 Macros, the Your Perfect Day report shows Optimisers how to enhance satiety by making small changes to their current foods and meals. Lasting change doesn’t come from overhauls—it comes from small, clever tweaks that compound over time.
The key to thriving in our modern food environment is to incorporate more protein, minerals, and vitamins into our daily energy budget. This empowers us to crush our cravings and be satisfied with less energy.
The Data-Driven Path to Your Perfect Day
The Perfect Day Report is the cheat code for showing optimisers precisely how to escape food addiction by making more informed food choices to ensure they get the nutrients they need.
We don’t rely on generic food groups or branded diets. Instead, our Food Addiction-Satiety Algorithm—calibrated with 872,925 days of food logs—pinpoints the nutrient patterns that align with eating less vs. eating more. You can read all about it here, but the best way to explain how this works is to provide a worked example.
A Real-Life Example: Jessica’s Perfect Day
Our Perfect Day Algorithm analyses all the foods you ate over the week to identify the optimal combination of those foods to maximise satiety.
To illustrate how it works, the table below shows Jessica’s perfect day, including a shortlist of foods and quantities that make up her ideal day. The goal is not to eat this combination exactly as shown but to use it as a guide to see which foods you currently eat will boost your satiety score. In Jessica’s case, the Perfect Day algorithm boosted her satiety score from 35% to 50%.
| Food | energy (cal) | energy (%) | change (%) |
| Ground Turkey, sweet potatoes & beans | 622 | 47% | 132% |
| Chipotle Chicken Burrito Bowl | 192 | 14% | 118% |
| Edamame | 126 | 10% | 140% |
| String Cheese, Mozzarella | 98 | 7% | 123% |
| Tacos | 89 | 7% | 28% |
| Broccoli | 76 | 6% | 140% |
| Seasoned Rotisserie Chicken | 64 | 5% | 84% |
| Black Beans | 55 | 4% | 130% |
Rather than restriction, we flip the script to highlight the foods that you should eat more of. The change (%) column on the right-hand side is the suggested change in quantity from Jessica’s current average intake of these foods. To maximise satiety, she can eat more of the items with a percent change above 100%.
Everyone’s Perfect Day is Unique
It’s been fascinating to see the variety of foods that make it into the Perfect Day reports. We don’t promote a specific dietary pattern. We don’t care what you eat as long as it provides you with the nutrients you need to thrive. The image below illustrates what Jessica’s unique shortlist of foods might look like, thanks to ChatGPT.
Here are Beth’s foods from her Perfect Day Report. She happens to be managing Type 1 Diabetes and wants to control her blood glucose with a super simple list of foods on a lower-carb diet while still getting all the nutrients she needs.
In contrast, Maile utilises a wide variety of foods to maximise her satiety and diet quality score.
Then we have Asa, who is highly active with CrossFit and powerlifting and has different food options in Sweden.
While there might be some common themes, there is no perfect template to maximise satiety or nutrient density. You can improve it with the foods you already eat, regardless of your location or dietary preferences. It’s not about perfection—it’s about progress, and you can start with what’s already on your plate.
Balancing Your Macros for Maximum Satiety
Rather than setting arbitrary macros based on some theoretical formula, we base your target macros around the foods and meals in Your Perfect Day.
The table below shows Jessica’s average protein, carb and fat intake from her baselining, which achieves a satiety score of 35%.
| macros | grams | % | calories |
| protein | 98 | 25% | 393 |
| fat | 71 | 41% | 641 |
| net carb | 120 | 31% | 479 |
| fibre | 19 | 2% | 38 |
| total carbs | 139 | 33% | 517 |
| energy (cals) | 100% | 1557 |
Meanwhile, the table below shows the macros of Jessica’s Perfect Day, which features a slight energy deficit, resulting in a significantly higher 50% satiety score. Notice how the protein increases both in grams and percentage terms.
| macros | grams | % | calories |
| protein (min) | 111 | 34% | 444 |
| fat | 62 | 42% | 561 |
| net carb | 63 | 19% | 250 |
| fibre | 24 | 4% | 48 |
| total carbs | 87 | 23% | 298 |
| energy (cals) | 100% | 1323 |
The easiest place to start is by focusing on hitting the target protein percentage; however, incorporating the other foods highlighted in the Perfect Day report will help boost satiety further by providing more of the other nutrients we crave, in addition to just protein.
It’s been a thrill to see so many of our Optimisers in our 20/20 Macros course make tremendous progress using the report to level up their diet. They use their Perfect Day Report as inspiration, understanding which foods are their most valuable players in achieving satiety and their macro targets.
In every course, I see how they’ve incorporated what they learned from their Perfect Day Report into their normal eating habits and continue to improve with each successive course.
Take the Next Step
In this article, we’ve given you a tour of our data-driven approach to optimising your current foods and meals for greater satiety. As you can see, there’s a lot to our system. However, the good news is that you don’t have to understand it all or calculate it yourself; you can follow the process and let us do all the heavy lifting for you to optimise your current diet.
In 20/20 Macros, we’ll show you how to overcome food addiction and crush your cravings by making incremental changes to your current eating habits and discovering Your Optimal 20/20 foods and meals that you love eating every day! We’d love you to join us.
Let today be the first step toward your higher-satiety, most energised life.
Learn More About High-Satiety Foods
- Unlocking Satiety: The Breakthrough Algorithm That Decodes Your Cravings
- Seafood That Satisfies: Your Guide to Eating Less and Feeling Great
- Top Meats to Keep You Full and Satisfied
- Best High-Satiety Dairy and Egg Products
- Filling Fruit: Curb Your Cravings with Nature’s Sweet Treats
- Will Beans, Legumes and Nuts Keep You Full?
- Discover Why Nuts and Seeds Are So Irresistible
- The Science Behind Low-Satiety “Addictive” Foods