What I Eat In a Day To Lose Weight (Day 1)
WHAT I EAT IN A DAY TO LOSE WEIGHT
Here’s how I eat to lose weight – I’ve lost 40 Pounds
I often get asked what I eat in a day. I post a lot of recipes on the blog and pictures of my food on Instagram (Lol!) – but I always get asked what I eat in a day. I also get a lot of questions about what I ate in a day to lose weight, because I’ve lost 40 Lbs!
Here in this video, I’m showing you exactly what I ate in a day to lose weight – and what kinds of foods I eat when I’m trying to get into better shape.
I’ve also typed up the full recipes for you below – these recipes just serve me (serve 1), Rob always eats double or triple the amount of what I eat. Lol!
When I’m trying to lose weight, I’ll eat 3 meals per day – and sometimes I’ll have a snack (depending on how active I’ve been, how hungry I am that day and how I feel that day).
CALORIES PER DAY
I usually eat 1100-1300 calories a day to lose weight, and sometimes I’ll eat up to 1400 calories – if I really need it or have been more active than usual. I have a petite frame, but women with a taller frame will need to eat more to lose weight in a healthy way. I talk more about how to work out your personal calorie needs in my book.
You can also download my 3 day eating plan for weight-loss, if you want another example of what to eat in a day to lose weight. I’m currently giving it away for Free, so you can download it and check it out if you want to.
♥
I hope that you find this helpful!
Liezl Jayne xo
Here is the FREE 3 day eating plan for weight-loss that you can download here on my blog – this is what I used to lose 40 Lbs!
BREAKFAST
Breakfast: Ingredients
-1/2 cup dry rolled oats
-1 + 1/2 to 2 cups water
-1 flat teaspoon cold-pressed coconut oil
-1/4 teaspoon cinnamon
-pinch natural vanilla (optional)
-1 teaspoon 100% pure maple syrup/ honey (optional)
-pinch sea salt (optional, only if you use sweetener)
-1 Tablespoon unsweetened almond butter (or 14 raw almonds)
-fresh fruit (1 cup raspberries, 1/2 cup blueberries or 1/2 banana)
Breakfast: Method
-bring the dry oats and water to a boil in a pot on the stove
-simmer for 10-15 minutes until cooked
-mix the cooked oats with 1 teaspoon coconut oil, cinnamon, vanilla (optional), pure maple syrup (optional) and a pinch of sea salt (optional, if used sweetener)
-top the oats with 1 Tablespoon unsweetened almond butter (or 14 raw almonds) and fresh fruit
-eat and enjoy!
Breakfast: Calories
Roughly 350 – 400 cal
LUNCH
Lunch: Ingredients
-1/2 cup cooked quinoa
-1 cup chopped kale
-1 beetroot (grated)
-1 medium carrot (grated)
-1/3 medium avocado
-1 to 2 Tablespoons dried cranberries (sulphate free)
-1 cup roasted vegetables (I always keep leftovers for easy lunches)
-8 raw walnut halves
-1 teaspoon olive oil
-1 teaspoon balsamic vinegar (sulphate free)
-sea salt and black pepper
Lunch: Method
-mix chopped kale, grated beetroot and carrot with the dried cranberries, 1 teaspoon olive oil, 1 teaspoon balsamic vinegar, fresh lemon juice, sea salt and pepper
– I always keep a pot of cooked quinoa in the fridge to add to salads throughout the week
-I usually have leftover roasted veggies in the fridge (roast any mixed vegetables with 1 teaspoon oil, sea salt and pepper for roughly 30 minutes)
-serve with 1/2 cup cooked quinoa, 1 cup roasted vegetables (leftovers are the best), 1/3 avocado and raw walnuts
-eat and enjoy!
Lunch: Calories
Roughly 400 – 450 cal
SNACK – OPTIONAL
Snack: Ingredients
1 medium apple (I love pink lady apples)
1 Tablespoon unsweetened peanut butter
1 cup green tea (with mint)
Snack: Method
Cut apple into slices and serve with unsweetened peanut butter!
Enjoy green tea black and unsweetened (totally refreshing and calorie free!)
Snack: Calories
Roughly 170 – 200 cal
DINNER
Dinner: Ingredients
-100g salmon/ trout fillet
-1 medium sweet potato
-1 teaspoon cooking oil (I use macadamia oil)
-veggies to steam (broccoli, baby corn, zucchini, cauliflower)
-fresh lemon juice
-sea salt and black pepper
Dinner: Method
-preheat oven to 180°C/ 360° F
-slice sweet potato and cook with sea salt, black pepper and 1 teaspoon oil for roughly 30 minutes
-grill or bake the salmon with fresh lemon juice, sea salt and black pepper for roughly 10-15 minutes
-steam the vegetables for 10-15 minutes
-serve fresh with sea salt, black pepper and fresh lemon juice to taste
-eat and enjoy!
Dinner: Calories
Roughly 400 cal
Take note: Please note that you should be in a healthy state before you decide to follow a new way of eating, or a calorie restricted diet. It’s always advised that you talk to your GP, doctor or health care professional to see if a new way of eating is suitable for your personal health needs.
Photos by Liezl Jayne Strydom and Rob Williams for liezljayne.com
Hi,
Do you eat regular oatmeal like “Quaker’ or Simply Oats,or no wheat etc.
Will be so helpful to know.
Hi Nancy! Sure the Quaker old fashioned oats are awesome (these are rolled oats), I use these sometimes. I don’t know the Simply oats brand!
Hope that helps!
Liezl 🙂
Thanks, and just out of curiosity, if you do the diet and not exercise (i know exercising is important)will you still be able to lose some weight?
Hi Jennifer! Yes, you can still lose weight without exercising – but exercise really helps the process a lot (as it gets blood flow and circulation going + fat moving). It also helps to tone, get rid of cellulite and firm the skin too. But yes you can lose weight (body fat) without it – you might need to eat a little less than if you were exercising though – as you burn energy (calories) when you exercise. If you exercise when you are trying to lose weight, you can eat a little more in a day. Exercise also helps to maintain muscle when you are losing weight!
Hi! I saw your youtube video about this blog, and want to give it a try, but during the time you did your diet did you also exercise as well, to lose the 40 Lbs?
Hi Jennifer 🙂 Yes I did workout during this time. You can check out the fitness section on the blog, my workout videos on my YouTube channel, and you can also download my Free exercises here: https://guides.liezljayne.com/5-essential-exercises/
Hello! I follow a vegan diet, but would really like to try your recipes. What would you suggest I substitute for the eggs and salmon you use?
Thank you! 🙂
Hey again! I just replied to your other comment 🙂 XO
Hi! I just found your blog and I would like to give your recipes a try. It is all quite lovely. However, I follow a vegan diet and would like to know what to substitute for the fish and eggs you use.
Thank you!
Hi Fay! Thank you so much! For a fully vegan diet – foods such as legumes, nuts and seeds are great sources of protein. These will make good substitutes for eggs and meats. Some of my favorite plant-based proteins include chickpeas, black beans, almonds, peanuts and peanut butter. Chia seeds are also amazing!
Then foods like quinoa (typically classified as a carb) are also high in protein! So this can help to increase your daily protein. Hope that helps! XO
Hi Leizl,
I can’t express how lovely and well presented your blog is – it looks amazing 🙂
I wanted to ask: did you feel hungry a lot of the time you followed this diet? I understand that it’s got a decent amount of whole grains etc. and very well balanced, but I tried doing this for 3 days and I felt so hungry. I’m also very petite (5’1).
Cheers 🙂 x
Hi Sonja, Sometimes you just need to give your body time to adapt! You are quite petite just like me, I’m 5’2. It will also depend on your current weight and general activity level. 🙂 If you are not very active, then increasing your calories might not help you to lose weight (based on your petite frame) – but sometimes the body just needs to get used to a new way of eating! See how it goes though, and increase slightly if you need to, but also check to see how your results are going. 🙂
Hi! I watched your videos on youtube first before visiting your blog; it all seem very healthy and esay to follow.. but how long did you actually follow your program to lose 40lbs?
Hi Nana! I lost 30 Lbs in 12 weeks actually, and then lost another 10 Lbs after that. 🙂