So you’re struggling with your diet eh? Well, that is a problem I am going to try my best to tackle today. Diet does a number of things to both your physical health and mental health. In this post, I will tell you what I eat in a day to lose weight. I have spent years perfecting my diet to meet a number of factors I believe to create a good diet. Factor 1: High protein levels, Factor 2: Low (but sustainable) calories, Factor 3: Low sugar levels, and finally (the important one) Factor 4: Taste!
So if you find any useful information in this post, please feel free to comment. These posts take a lot of time and effort to create and I try to motivate readers to get up and do something with their fat loss journey in these articles. Enjoy the post guys!
Disclaimer!
Before we get into the good stuff let’s just make some things clear. In order to lose weight and stay healthy at the same time, you cannot eat whatever you want. You see influencers all over the internet telling you that you can eat whatever meal you want as long as it’s under your maintenance calories. This is BS. Yes, you may lose weight by going about losing weight this way. But I promise you, these influencers are not healthy and likely only have another 20 years left in them. Processed and sugary foods although satisfying you for 10 seconds are poison in the long term.
Moreover, although I’m telling you what I eat. You should not copy exactly what I eat. You should eat whatever satisfies you and what is right for your body. Diet can’t be the only thing you are doing either. You need to be doing a number of things such as exercise, getting enough sleep and even taking supplements to make the task easier. Check out Fat loss: A no BS guide to losing weight. This is a post I worked very hard on and is how I went from an obese 14 year old to a different, healthier person who enjoys every coming day.
What I eat in a day to lose weight:
I eat a number of meals throughout the day. Yes it may seem like a lot. But remember this is not processed sugary foods we are talking about which are generally very high in calories. Believe me when you start eating high protein meals, your life will change for the better. You will start to naturally lose weight (without exercise), your mental health will improve (allowing you to stay motivated and productive). Changing my diet is honestly one of the best things I ever did.
Although I advise you take reference from the meals I eat throughout the day. If you do not like them, do not eat them. Eating things you don’t want to will put you off eating healthy for life.
These meals keep me happy throughout the day. I am always excited for the next one to come and between each meal I stay productive, either exercising, writing or doing something I enjoy.
Scrambled Egg on Toast:
As soon as I wake up in the morning I eat 2 scrambled eggs on a slice of toast. A medium size egg actually contains 12g of protein. So I start my day having something very healthy and something that will help my muscles grow. I understand not many people enjoy eating eggs so some alternatives include Greek yoghurt, meat or fish such as chicken or salmon, or even some low sugar protein pancakes which may will take anyone’s fancy.
Bran Flakes:
I often tell people to avoid cereal at all costs! Most breakfast cereals are pumped with sugar, but not all of them… Bran flakes are an alternative to the sweet and sugary corn flakes. Although bran flakes are not full of protein (they will still give you a boost throughout the day) but are full of fibre which has its own benefits. The downside of these high protein foods are digesting them, which is why having a bowl of bran flakes and blueberries is a good idea in the morning to keep your gut bacteria healthy which will also contribute to fat loss in your stomach area.
Oats with Whey Protein:
Now I have my pre workout meal. A bowl of oats with Whey protein. If you tell me you don’t like oats, firstly I will call you an idiot 🤣. Then I will tell you that you haven’t adapted them for your liking yet. For instance, I don’t enjoy oats and syrup, but I love oats with chocolate protein powder with a squirt of honey on top. A scoop of whey protein will not only give you that amazing taste of your choosing. But will also give you that protein boost for effective muscle growth and fast recovery from your workouts throughout the day.
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Roasted Vegetables:
Now this truly is the highlight of my day. As soon as I finish eating my oats I put a chopped potato in the roasting dish with a cup full of frozen vegetables. I then cover them with my favourite herbs (salt, pepper, chilli flakes and rosemary) then let it cook at 180° for 30 – 40 minutes making sure to move them around between reps when I do my workout. This meal tastes so amazing and I feel like it I will sprinkle some grated cheese over the top. Not only is this meal high in protein, it is also high in fibre which is great for digestion.
Protein Rich Eggs, Chicken, Salmon, etc…)
About an hour later I will eat some quality foods that will not only make me feel good, but will give me that protein boost whilst keeping me full. I like changing this meal up, but usually I will go for a chicken breast. When cooking chicken I will usually use the air fryer and sprinkle over some sea salt and black pepper for maximum taste. This is a lot of food so far right? Well we don’t stop there.
One square of dark chocolate:
A square of dark chocolate gives me all the satisfaction I need. As I am eating so much throughout the day I do not have these sugar cravings but I do enjoy this part of the day as the chocolate will coat your mouth for 20 minutes after letting it sit in your mouth. The trick with dark chocolate is to not bite into it as that’s when all those bitter flavours are released. Simply let it rest on your tongue. Not only does it taste good. Study’s show that dark chocolate both improves blood pressure, but also provides a source of antioxidants.
Left overs 😏:
I will either make a meal at the start of the week to have throughout the week or I will have leftovers from the curry or Bolognese from the night before. This provides a small meal, but gratifies my taste. This does not have to be anything that takes too much effort, but as long as it is decent in protein to give you that extra boost.
Dinner:
Either myself of my mum will make the dinner for that day. Unlike my family I avoid processed foods at all costs. So more often than not I am making a big meal for myself which means more leftovers for tomorrow (a win in my books). I’m not too strict on this meal as it is more of a social thing for me and my family, but I do prefer it being higher in protein.
Protein Shake:
Now to end the day off I have a protein shake. This includes a scoop of whey protein as well as a cup of spinach, a cup of almond milk and a spoonful of peanut butter. This tastes so good and is my reward for a hard day of good eating. Be careful because this is where a lot of calories come into account so really be careful with the ingredients and make sure to use low sugar foods in your shake.
What should you keep in mind when making a meal plan?
Calories:
Keeping calories low is a big thing for what I eat in a day to lose weight (especially when cutting). High protein meals more often times than not contain less calories than processed or sugary foods which is why I avoid them. Please don’t listen to the myths the fitness industry feed you and keep calories into account using the MyFitnessPal app and eat good foods only.
Protein:
Protein is what makes your muscles and body grow. Having an aesthetic body means you are required to eat good amounts of protein as well as exercising on an almost daily basis (diet wont do it all). Another point I want to make is, just because you have the muscle, it doesn’t mean it will show so losing fat is also important through cardio. For the full guide checkout this post!
Fibre:
Fibre is also a very important factor in your diet. It will help your digestion due to foods like eggs (due to high cholesterol). Fibre will also stop you from feeling too full throughout the day keeping you motivated and productive at all times.
Sustainability/Taste:
Finally don’t eat things you will not enjoy. You should love the things you eat and just because you are eating healthy, it doesn’t mean you have to sacrifice good tasting meals. If you have any questions on meal ideas please feel free to leave a comment and I’m sure I will be able to help you out!
Thank you guys so much for reading along today. As always if you found this post useful feel free to leave a comment telling us your thoughts or leaving any questions you may have. It is very important to eat well in order to both stay healthy and lose weight. As always guys checkout our previous posts on fat loss and stay healthy!