What I ate to lose 42 lbs

This is an example of what I ate to lose more than 40 lbs! It’s a full day of meals, ideal for losing weight, that are still balanced and are not gonna leave you feeling hungry.

I’ve made this meal plan really customizable, so you can customize this to get anywhere from 1200 to 1800 calories – as we all need a different amount of calories to lose weight in a healthy way.

ON THE MENU

This is a full day of eating/meal plan based on what I ate to lose more than 40 lbs, using some of my favorite meals and snacks that are low calorie but still filling and balanced.
And I’ve made this really customizable for you… you can customize it to get anywhere from 1200-1800 calories per day!
So this is what’s on the menu…

BREAKFAST: Scrambled egg burrito

LUNCH: Spicy chicken mayo sandwich

DINNER: Chickpea + rice stir fry

And for snacks – got a few..
* Mango raspberry smoothie
* Peanut butter choc-chip popcorn
* Instant protein coffee

I decided to make this a high-protein meal plan because I’m on a high-protein kinda kick right now, so it’s over 100g of protein for the day (101g). I’ll give you vegan options for anything that’s not (it’s mostly plant-based), and it’s all dairy-free and gluten-free already – just in case you wanna know.

All these meals + snacks are in my latest youtube video (above).
This meal plan is part 4, you can check out part 1 here: https://liezljayne.com/what-i-ate-to-lose-42-lbs-easy-high-protein-meal-plan-for-weight-loss/ , and part 2 here: https://liezljayne.com/what-i-ate-to-lose-42-lbs-easy-high-protein-meal-plan-for-weight-loss-2/ , and part 3 here: https://liezljayne.com/what-i-ate-to-lose-42-lbs-high-protein-meal-plan-for-weight-loss-part-3/

HOW TO CUSTOMIZE THE CALORIES

* All the meals (breakfast, lunch and dinner) are roughly 400 calories
* All the snacks are roughly 200 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!
* The instant protein coffee is an optional extra – it’s only about 70 calories, and won’t make much difference to your total calories for the day!

1200 cal per day:
* Breakfast
* Lunch
* Dinner
* Leave out snacks
* Coffee (optional)

1400 cal per day:
* Breakfast
* Lunch
* Dinner
* Snack (choose one)
* Coffee (optional)

1600 cal per day:
* Breakfast
* Lunch
* Dinner
* Snack #1
* Snack #2
* Coffee (optional)

1800 cal per day:
* Breakfast
* Lunch
* Dinner
* Snack #1 (double up smoothie)
* Snack #2
* Coffee (optional)

RECIPES

BREAKFAST: SCRAMBLED EGG BURRITO

Ingredients:
– 2 eggs
– 1 tortilla
– 2 tbsp salsa
– Handful of fresh baby spinach
– 1/2 tsp oil
– Salt + pepper
(Serves one)

Calories: Roughly 400 cal (or 4 points if you use the point system from The Beautiful Body Guide)
Protein: 20g

Vegan alts:
– Make it vegan by using a vegan egg replacer or tofu scramble
– Make it gluten-free by using a gluten-free or corn tortilla

DRINK: INSTANT PROTEIN COFFEE

Ingredients:
– 1 cup soy milk (I use unsweetened)
– 1 tsp instant/ freeze dried coffee powder
– 1/2 tsp maple syrup
(Serves one)

Calories: Roughly 80 per serving
Protein: 7g *Calories calculated using unsweetened soy milk which contains 7g protein per cup

LUNCH: SPICY CHICKEN MAYO SANDWICH

Ingredients (sandwich):
– 2 x slices bread (80-100 cal per slice)
– Tomato slices
– Baby spinach or lettuce
(Serves one)

Ingredients (chicken mayo):
– 90 to 100g pre-cooked chicken (cut in strips, I use plain grilled chicken breast meat)
– 1 tbsp mayonnaise
– 1 tsp ketchup
– 1/2 tsp sriracha or hot sauce (or as needed)
– 1 tsp lemon juice
– Smoked paprika (just a pinch, optional)
(Serves one)

Calories: Roughly 400 per serving (or 4 points if you use the point system from The Beautiful Body Guide)
Protein: 34g

Vegan alt:
– Replace mayonnaise with vegan mayonnaise
– Replace 80g grilled chicken with 1/3 to 1/2 cup chickpeas (canned, drained and rinsed)
– Smash the chickpeas before mixing with the mayo sauce

SNACK 1: MANGO RASPBERRY SMOOTHIE

Ingredients:
– 3/4 to 1 cup plain yogurt (low fat dairy, or coconut)
– 1 cup frozen mango
– 1/2 cup frozen raspberries
– 1 tsp maple syrup
(serves one)

Calories: Roughly 200 – based on 80 calories of yogurt (or 2 points if you use the point system from The Beautiful Body Guide)
Protein: 10g (with low fat dairy yogurt)

Vegan alt:
– Use coconut yogurt or another dairy-free yogurt

DINNER – CHICKPEA + RICE STIR FRY

Ingredients:
– Firm tofu (1 pack, or 240g pre-cooked chicken)
– 1 onion
– 1 can chickpeas (canned, drained and rinsed)
– 1 cup peas
– 4 tsp oil
– 4 tbsp low sodium soy sauce (or coconut aminos)
– 4 tsp sweetener (I use maple syrup)
– 1/2 tsp turmeric
– 1/2 tsp ginger powder
– 1 tsp onion powder
– Salt and pepper
– 2 cups white basmati rice (cooked)
– Up to 8 cups baby spinach
– Squeeze lemon juice
(serves 4)

Calories: Roughly 400 cal (or 4 points if you use the point system from The Beautiful Body Guide)
Protein: 22g

Chicken alt:
– Replace tofu with 240g pre-cooked/ grilled chicken pieces
– Add the pre-cooked chicken to the stir-fry before eating, or near the end of cooking

SNACK 2 – PEANUT BUTTER CHOC CHIP POPCORN

Ingredients:
– 1/8 cup popcorn kernels
– 1 tbsp peanut butter
– 1 to 2 tbsp almond milk (or any milk, start with 1 then add more)
– 1 tsp sweetener (maple syrup or honey)
– Pinch of salt
– Optional: A few dark chocolate chips (10-15)
(Serves one)

Calories: Roughly 200 cal (or 2 points if you use the point system from The Beautiful Body Guide)
Protein: 8g

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

What I ate to lose 42 lbs – high protein meals + easy snacks (pt 4)