He explained the filling and low-calorie meals often received way too much hate.

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Patrick Wilson (@gainsbypat) shared the video with over 300,000 TikTok followers.

First up were good old-fashioned sandwiches: “I know people hate on sandwiches because bread makes you fat,” he said, mocking the myth.

“But if you put a lot of meat, some turkey bread, mustard, veggies, it’s going to be very filling and not that many calories,” he explained.

Next up were large salads with your choice of protein: “A giant grilled chicken salad with not a lot of high-calorie dressing or croutons that add BS calories to it,” he joked.

“Stick to a lot of veggies, a protein source, and a lower calorie dressing and you still have some calories left over for the snack you were going to have regardless,” he recommended.

Plus, the chicken salad was more than enough: “It’s going to hold you over until dinner time,” he assured.

Last but not least, the coach said just because you’re on a diet doesn’t mean you can’t indulge yourself every once in a while.

“One serving of candy, think like ninety percent of the population has candy or chips at lunchtime,” he said.

“Don’t try to avoid it, just have one small serving.”

For over-achievers, Patrick added in one more underrated meal: “A low cal, high protein bowl from Chipotle is number 4,” he joked.

People took to the comments to share their thoughts on his picks.

“It’s the mocking ‘cus bread makes you fat’ for me,” laughed one commenter.

Others couldn’t help but agree with his advice: “I love sandwiches for fat loss!!” said another.

“I love your realistic view point,” added a third.

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