What I ate to lose 40 lbs with big healthy meals + yummy snacks

What I ate to lose 40 lbs with big healthy meals + yummy snacks

What I ate in a day to lose weight

This is an example of what I ate to lose weight in a day, using recipes from my old food journals! My old food journals are where I used to write down all the recipes I loved most when I was on my weight loss journey, that helped me lose more than 40 lbs!

It’s a healthy, high protein day of eating (100g+) with simple to make meals and snacks. And you can make all the recipes gluten-free, dairy-free and vegan if you want.

Hope you enjoy!
Liezl

Ps. I’ve included how to personalize the calories for you at the end of the post + video.

On the menu

Breakfast: Waffle omelette
Coffee: Healthy “caramel” soy coffee
Lunch: BBQ chicken wrap
Snack: Fried banana split yogurt bowl
Dinner: Chinese pepper steak stir fry
Dessert: Healthy chocolate cluster for one

BREAKFAST – WAFFLE OMELETTE

Ingredients:
– 2 eggs
– 1 or 2 sprigs spring onion
– 1/4 medium red bell pepper
– 1 tbsp chopped parsley
– 1/4 cup grated cheese
– Salt and pepper

Sides:
– 2 slices toast (total 100 cal for 1 or 2 slices)
– 1 tsp butter
– tomato sauce / ketchup

Servings: 1
Calories: Roughly 400
Protein: 22g

COFFEE – HEALTHY “CARAMEL” SOY COFFEE

Ingredients:
– 1 tsp date syrup / caramel syrup
– 1 cup unsweetened soy milk
– 1 to 2 tsp freeze dried coffee
– 1/2 tsp maple syrup

Servings: 1
Calories: Roughly 100
Protein: 7g

LUNCH – BBQ CHICKEN WRAP

Wrap:
– 1 burrito sized tortilla
– 80g cooked chicken breast meat (leftover, or rotisserie)
– 1 or 2 lettuce leaves
– 1/2 tomato (sliced)
– 1 or 2 onion slices (optional)
– Jalapeno slices (optional)
– Parsley or cilantro (optional)

Sauce:
– 1 tbsp unsweetened ketchup (tomato sauce)
– 1/2 tbsp honey (or maple syrup)
– 1/4 tbsp white vinegar
– 1/4 tsp smoked paprika
– 1/8 tsp onion powder
– Salt and pepper

Servings: 1
Calories: Roughly 400
Protein: 32g

SNACK – FRIED BANANA SPLIT YOGURT BOWL

Ingredients:
– 3/4 cup plain yogurt (unsweetened soy or nonfat dairy)
– 1 banana
– 1 tsp honey
– 1/4 tsp coconut oil
– Cinnamon

Servings: 1
Calories: Roughly 200
Protein: 9g

12 weeks of high protein meal prep recipes for weight loss

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DINNER – CHINESE PEPPER STEAK STIR FRY

Stir-fry:
– 1.1 lb steak strips (or sub with 1 ½ x 400 g packs firm tofu)
– 1 tbsp cooking oil
– 1 red bell pepper
– 1 green bell pepper
– 1 yellow bell pepper
– 1 medium onion
– 1 cup sliced spring onions
– 1 clove garlic (optional)

Sauce:
– ¼ cup coconut aminos
– 1/3 cup water
– 2 tbsp rice vinegar
– 1 tbsp cornstarch
– 2 tsp ginger powder
– 1 tsp onion powder
– ¼ tsp pepper
– ¼ tsp salt (or to taste)

Sides/toppings:
– 2 cups cooked white rice (2/3 cup dry + 1 ½ cups water)
– Sliced spring onions
– Black sesame seeds
– Salt and pepper

Servings: 4
Calories: Roughly 400
Protein: 31g

DESSERT – HEALTHY CHOCOLATE CLUSTER FOR ONE

Ingredients:
– 1 tbsp rolled oats
– 1 tsp desiccated coconut
– 3 to 4 tsp cocoa powder
– Pinch cinnamon
– Pinch sea salt
– 1 tsp nut butter (almond or macadamia or hazelnut)
– 1 tsp maple syrup
– 1 tbsp melted coconut oil

Servings: 1
Calories: Roughly 200
Protein: 3g

How to personalize the calories for you

I’ve made this day of eating very easy to personalize for you! You can easily customize it to get anywhere from 1200 to 1800 calories. Cause we’re all different, and we all need different calories to lose weight in a healthy way.

– All the meals (breakfast, lunch and dinner) are roughly 400 calories each
– The snack is roughly 200 calories
– The dessert is roughly 200 calories
– The coffee is an extra or “free item”, because it’s only roughly 100 calories
– So it’s very easy to mix and match the meals and snacks to get however many calories you’d like between 1200 and 1800

So for roughly 1200 calories per day, you can have:
– Breakfast
– Lunch
– Dinner
– (optional) Coffee

For roughly 1400 calories per day, you can have:
– Breakfast
– Lunch
– Dinner
– Snack: Yogurt bowl OR Dessert: Healthy chocolate cluster
– (optional) Coffee

For roughly 1600 calories per day, you can have:
– Breakfast
– Lunch
– Dinner
– Snack: Yogurt bowl
– Dessert: Healthy chocolate cluster
– (optional) Coffee

And for roughly 1800 calories per day, you can have:
– Breakfast
– Lunch
– Double dinner
– Snack: Yogurt bowl OR Dessert: Healthy chocolate cluster
– (optional) Coffee

Photos, recipes and video by Liezl Jayne for liezljayne.com