What I Eat In A Day To Lose Weight (Day 3)

What I Eat In A Day To Lose Weight (Day 3)


Here’s how I eat to lose weight – I’ve lost 40 Pounds

I often get asked what I eat in a day (and how I 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. This is “What I eat in a day to lose weight – Day 3”.

I’ve also typed up the full recipes for you below – these recipes just serve me (they just serve 1), Rob always eats double or triple the amount of what I eat.

When I’m trying to lose weight, I’ll usually 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), but I will generally just have 3 meals.


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 (or women who are very active every day) may 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.

And you can also check out “What I eat in a day to lose weight – Day 1” and “What I eat in a day to lose weight – Day 2” for more weight-loss meal inspiration.

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 rolled oats (dry)

-1 + 1/2 to 2 cups water

-2 teaspoons cacao powder (raw cocoa)

-1 flat teaspoon cold-pressed coconut oil

-pinch cinnamon

-pinch ground vanilla (optional)

-1 teaspoon 100% pure maple syrup (or as needed, don’t go crazy with sweetener)

-tiny pinch sea salt (optional, only if sweetener has been used)

-1/2 cup blueberries (fresh or frozen)

-1 flat Tablespoon unsweetened cashew butter (or almond butter, or peanut butter)

Breakfast: Method

-bring the oats and water to a boil on the stove in a pot, then bring the heat down and let the oats simmer for 10-20 minutes

-once cooked, mix in the coconut oil, cacao powder, cinnamon, vanilla, 100% pure maple syrup, and sea salt

-serve the oats in a bowl and add toppings

-serve with 1 flat Tablespoon unsweetened nut butter and blueberries

-eat and enjoy!

Breakfast: Calories

Roughly 350 cal

I’ve also got the full recipe for my healthy chocolate oatmeal here on the blog – with a full calorie breakdown for you.



Lunch: Ingredients

-a big handful chopped kale

-1 medium pink lady apple (chopped)

-10 raw pecan nut halves

-1 cup sliced roasted beetroot pieces

-1/3 avocado

-1 teaspoon cold-pressed olive oil

-a squeeze of fresh lemon juice

-sea salt

-black pepper

Lunch: Method

-roast the beetroot whole (with their peel on) by wrapping them in foil and cooking them in the oven at 180°C/ 360°F for 40-60 minutes (or until soft)

-once cooked the peel should come off really easily

-slice the roasted beetroot (this keeps in the fridge for a few days – great for adding to salads)

-mix chopped kale the olive oil and a pinch of sea salt

-massage the oil into the kale by rubbing it with your hands in a bowl

-massaging the kale makes the texture softer and nicer to eat, and it also makes the kale easier to digest

-add the chopped apple, raw pecan nut halves, roasted beetroot slices and 1/3 sliced avocado

-toss the salad, then add a squeeze of fresh lemon juice and black pepper

-eat and enjoy!

Lunch: Calories

Roughly 400 – 450 cal



Gotta have my afternoon tea

-1 cup rooibos tea

-serve black and unsweetened for zero calories

Tea: Calories

Zero calories!!!


Dinner: Ingredients

-1 x 100g free-ranged skinless chicken breast

-1 flat teaspoon macadamia nut oil (or another good cooking oil)

-1/2 teaspoon Italian herb mix

-1/2 teaspoon unsweetened white balsamic vinegar

-2 or 3 small baby potatoes (or roughly 2/3 regular medium potato)

-green vegetables to steam (I’ve used 2 small zucchinis and a few asparagus spears)

-fresh lemon juice

-sea salt and black pepper

Dinner: Method

-preheat oven to 180°C/ 360° F

-halve the baby potatoes and toss with 1/2 teaspoon oil, sea salt and black pepper

-bake the potatoes on a baking tray for 20-40 minutes (or until soft and a little crispy)

-toss the skinless chicken breast with 1/2 teaspoon oil, 1/2 teaspoon unsweetened white balsamic vinegar, Italian Herbs, a squeeze of fresh lemon juice, sea salt and black pepper

-bake the chicken on a tray for 20-30 minutes (or until fully cooked), turning half way

-lightly steam the vegetables

-serve the cooked chicken breast with the baby potato halves and steamed vegetables

-add a sprinkle of sea salt and pepper to the veggies

-eat and enjoy!

Dinner: Calories

Roughly 400


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 and video by Liezl Jayne for liezljayne.com