Everyone is looking for the secret of all secrets. Things that I’ve unlocked that no one else knows about. Everyone wants the quick fix tips and tricks for fast and effective weight loss. I’m here today to tell you that I am not a nutritional mastermind. Shocking, I know, I totally give off that vibe. This post is actually going to be quite simple, I’m going to break down what I eat in a day. If there was ever a secret to my weight loss, it’s how I fit the foods I love into a consistent calorie deficit. If you’re interested in that, stick around.
Breakfast
I wake up every morning at 6 AM and do a fasted workout. It wasn’t intentional that I chose to do my workouts while fasting. I found that waiting to have breakfast at 8:30 AM made the gap before lunch more bearable. I have the same thing for breakfast every single day. It looks disgusting but it’s honestly delicious and I love it. You can see the brands I love in the pictures below, but the ingredients are as follows:
– 1 banana
– 1/2 cup coconut milk
– 1/2 cup water
– 1 scoop protein powder
– 1 scoop collagen (not pictured)
– Cinnamon
– Spinach
And this comes out to 270 calories and is so satisfying. I blend it together at 6 AM and keep it in the fridge until after my workout so it’s cold and refreshing.
Lunch
Every workday I eat the same thing for lunch. Sometimes I think I’ll be sick of it but I still love it. I grab two original rice cakes and put half of a Laughing Cow cheese wedge on each. Then I top it with a slice of chicken breast deli meat and cucumbers. I don’t honestly know what it is about this that I love so much, I just do. I’ve tried different variations and they’ve been good, but it never lives up to the OG. This comes out to 127 calories. I don’t typically take a lunch break, therefore a nice light lunch is great for me.
Snacks
Afternoons prove to be the most difficult time for me to deal with hunger. Since I have a lighter lunch, there’s room to have a few decent snacks. Here is a list of my go-to snacks, I obviously don’t have all of them in a day. I like to have a variety.
– Activia Yogurt (vanilla or cherry are my favourite): 50 calories
– Instant oatmeal: 110 calories
– Protein bites. I’ve been experimenting with my own recipes of these and will likely make these their own post eventually. 80-100 calories.
– Banana: 90 calories
– Hard-boiled egg: 90 calories
Drinks
I actually have a really hard time drinking my calories, eating them is much more satisfying. I do have a few favourite drinks that I will sacrifice calories for:
– Venti Brown Sugar Oat Shaken Espresso (Starbucks): 180 calories
– Venti Mango Dragon Fruit Refresher (Starbucks): 180 calories
– Large vanilla cold brew with almond milk (Tim Hortons): 130 calories
– Homemade sugar-free almond milk latte: 30 calories
Obviously, water doesn’t have calories but I would be remiss to not mention it. I drink at least 3L of water a day and this is VITAL to weight loss and general health. Water detoxes the body, gives more energy, more focus, and aids the metabolism. Also, you get your steps in going to the bathroom ALL THE TIME.
Dinners
This is a hard one to write about because I am constantly changing it. As a general rule, I try to have a source of protein, and at least half the plate is filled with veggies in some form. Chicken is the most popular and pork is a close second. I have a spontaneous palette, which means I want to eat what I feel like I want to eat for supper. This is not conducive to meal planning. I’m also really enjoying experimenting with meals, so when I say we eat a variety, I mean it. A few recipes I love are below:
– Mediterranean Chicken Meatballs (pictured below)
– Pesto Salad
– Garlic Parm Brussel Sprouts
– Chicken Hummus Bowls (pictured below)
– Ham and Spinach omelets
Sweets
I’m not one to crave sweets as often as my husband is, but I am still human. I recently started putting low sugar cool whip on a bowl of caramel rice for roughly 90 calories and it’s really good. That being said, Gavin has mastered the 100 calorie brownie and you need to try it.
Total
I eat between 1700-1900 calories every day but really try for 1800. I hope this was helpful. The most common questions that I get are what meals to make and how to satisfy various cravings. I strongly feel that it is important to eat some of what you want in moderation. By doing so, I have found that it satisfies the cravings while maintaining a calorie deficit. In the end, my secret for weight loss is self-control and finding yummy creative recipes to keep me on track.
Starting Weight: 352lbs
Current Weight: 298lbs
Goal Weight: 150lbs
Bye for now!
I’ve heard many who eat the same things everyday and they don’t tire of it, I can do that with my breakfast but I’ve struggled to do that with my lunch. I have IBS so my breakfast go to doesn’t cause gut issues so I stick to my food pretty consistently. Supper I’m like you, I like variety and making food according to what want that day. Your supper items sound yummy. I’ve tried to do meal planning to a point because it helps me stay on track. For example, I prep a bunch of chicken or fry up ground turkey or ground beef to save time during the week. I also try to have veggies mostly chopped or in serving sizes in fridge for easy to grab. Then I look through some recipes for suppers and I set out 3-4 and try to incorporate those in my week. I make enough servings so I can have it for lunch next day. That’s been my overall plan. Your menu though looks fantastic.