What I Eat in a Day to Lose Weight: My Daily Routine

Maintaining a healthy and balanced diet is an important factor in weight loss. By eating a variety of whole foods and avoiding processed and ultra-processed foods, you can not only lose weight, but also improve your overall health.

In this article, I’ll share my daily routine and the meals I eat to help me lose weight.

1. What I eat in the Morning

What I eat in the Morning to lose weight

For breakfast, I usually have a smoothie or oatmeal. Both are easy to prepare and packed with nutrients. Here are two options:

Smoothie: In a blender, combine a frozen banana, a cup of frozen berries, a handful of spinach, a tablespoon of almond butter, and a cup of almond milk. Blend until smooth and enjoy! This smoothie is high in fiber and protein, and the almond butter provides healthy fats to keep you full.

Oatmeal: Cook 1/2 cup of rolled oats with 1 cup of water. Once cooked, stir in a tablespoon of chia seeds, a tablespoon of ground flaxseed, and a handful of berries. This oatmeal is high in fiber and omega-3 fatty acids, which can help reduce inflammation in the body.

2. What I eat for Lunch

For lunch, I like to have a big salad or a wrap filled with vegetables and protein. Here are two options:

Salad: Start with a bed of leafy greens and add one or two sliced of sourdough bread, cherry tomatoes, cucuber, grated carrot, and sliced avocado. Top with fried eggs or grilled chicken and a drizzle of olive oil and lemon juice. This salad is balanced.

Wrap: Take a whole-grain wrap and fill it with hummus, sliced bell pepper, grated beetroot, and falafel or grilled tempeh. Roll it up and enjoy! This wrap is high in fiber and plant-based protein, and the hummus provides healthy fats.

3. What I eat in the Afternoon

What snack to lose weight

In the afternoon, I usually have a snack to keep me going until dinner time. It’s important to choose healthy snacks that are nutrient-dense and not loaded with sugar and unhealthy fats. Here are two options:

Apple slices with almond butter: Slice up an apple and dip it in almond butter. This snack is high in fiber and healthy fats.

Greek yogurt with berries: Take a cup of Greek yogurt and top it with a handful of berries. This snack is high in protein and antioxidants.

It’s important to note that snacking is not the same as mindless grazing or constant snacking throughout the day. A healthy snack can help regulate blood sugar levels and prevent overeating at meal times.

If you have a problem with snacking, I recommend you read this article: 5 tips to stop snacking

4. What I eat for Dinner

What I eat for Dinner to lose weight

For dinner, I like to keep things simple and have a protein source, vegetables, and a complex carbohydrate. Here are two options:

Grilled fish or tempeh with roasted vegetables and sweet potato: Season a piece of fish or tempeh with herbs and grill it. Roast some vegetables such as broccoli, cauliflower, and carrots with olive oil and spices. Serve with a baked sweet potato. This meal is high in protein, fiber, and healthy carbohydrates.

Lentil and vegetable stir-fry with brown rice: Cook lentils according to package instructions. Stir-fry vegetables such as bell pepper, onion, zucchini, and broccoli with garlic and ginger. Serve with brown rice. This meal is high in protein and fiber, and the brown rice provides complex carbohydrates.


While it’s easy to reach for processed and pre-packaged foods, they can have negative impacts on our health and weight loss goals. These foods often contain high amounts of sugar, salt, and unhealthy fats, which can lead to inflammation, weight gain, and chronic diseases.

By focusing on whole, minimally processed foods and cooking our own meals, we can ensure that we’re getting the nutrients we need to nourish our bodies and promote weight loss. Don’t be afraid to experiment in the kitchen and try new recipes with fresh ingredients. Your body will thank you!

Here are a few examples of simple swaps you can make to prioritize whole, minimally processed foods in your diet:

  • Instead of sugary cereal for breakfast, try overnight oats with fresh fruit and nuts.
  • Swap out a fast food burger and fries for a homemade burger and sweet potato baked.
  • Rather than reaching for a candy bar in the afternoon, snack on sliced veggies with hummus or a piece of fresh fruit with greek yogurt.
  • Skip the frozen pizza for dinner and make a homemade pizza with fresh lettuce.
  • Instead of sugary soda, hydrate with water flavored with fresh fruit or herbal tea.

By making small changes to your diet and focusing on simple, whole foods, you can support your weight loss goals while also nourishing your body with the nutrients it needs to thrive. Remember, healthy eating doesn’t have to be complicated – start by swapping out processed foods for whole foods and see how much better you feel!

You can also read : Nutrition: What do I replace with what?

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You can also download the Nutrition Coach App to help you make the right food choices and lose weight.

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