What I Eat In a Day To Lose Weight (Day 1)

What I Eat In a Day To Lose Weight (Day 1)


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).


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: 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: 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: 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: 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