What I Eat In A Day – Losing Fat & Staying Lean! (Day 10)
WHAT I EAT IN A DAY TO LOSE WEIGHT
Eating to lose fat and stay lean
Here in this video and blog post, I’m going to show you what I eat in a day to lose weight – and what I ate daily to lose 40 Lbs! This is “What I eat in a day to lose weight (Day 10)”.
Make sure that you check out my video below, and I’ve also typed up the full recipes for you below – these recipes just serve me (they just serve 1).
CALORIES PER DAY
I generally eat 1200-1400 calories a day to lose weight, and sometimes 1100 (if I was very inactive that day). 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 my other “What I eat in a day” videos 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 TIME
Mango Banana Smoothie Bowl
-1 medium banana (frozen)
-1 cup frozen mango chunks
-1/8 cup unsweetened almond milk (or water, or another milk)
-optional: pinch of cinnamon
-optional: 1 teaspoon pure vanilla extract
-1 Tablespoon macadamia nut butter (or any nut butter)
-1/2 cup strawberry slices
-1/2 cup fresh raspberries
Method
-blend the banana, mango, almond milk, cinnamon and vanilla together in a blender until smooth
-pour into a bowl and top with fresh strawberries and raspberries (or any fruit)
-drizzle with macadamia nut butter (or any nut butter)
-eat with a spoon and enjoy!
Breakfast: Calories
Roughly 350 cal
COFFEE TIME
Healthy Vanilla Iced Coffee
-1 cup brewed black coffee
-1/2 cup unsweetened almond milk
-1/2 cup unsweetened almond milk (frozen in ice cube tray)
-1 teaspoon pure vanilla extract
Method
-brew a cup of black coffee (any way you’d prefer to)
-add the frozen almond milk ice cubes to a tall glass
-pour the black coffee over the ice cubes (best if coffee is left to cool first)
-add the extra almond milk
-add a splash of pure vanilla extract
-serve chilled, drink and enjoy!
Snack: Calories
Roughly 40 cal (if unsweetened almond milk used)
LUNCH TIME
Spicy Chicken Salad Wraps + Quinoa Side
-100g skinless chicken breast pieces
-6 olives (pitted and halved)
-1/4 cup cherry tomatoes (halved)
-1 Tablespoon pure tomato paste
-1/2 teaspoon Italian herbs
-pinch paprika
-pinch cayenne pepper
1/2 cup cooked quinoa
-1/3 avocado
-small handful chopped spring onion
-1 teaspoon cold-pressed olive oil
-a squeeze of fresh lemon juice
-sea salt
-black pepper
Method
-slice the chicken into pieces
-cook the chicken in a pan with 1/2 teaspoon olive oil, pure tomato paste, fresh lemon juice, sea salt, black pepper, a pinch cayenne pepper and a pinch paprika (until the chicken is cooked)
-using romaine lettuce leaves as the shells (3 or 4, or more depending on size), divide the cooked chicken between them
-add halved cherry tomatoes and halved olives to the shells
-put the chicken salad wraps aside for a moment and get ready to make the quinoa side salad
-mix the cooked quinoa, chopped avocado, chopped spring onion, sea salt, black pepper, 1/2 teaspoon olive oil and fresh lemon juice together in a small bowl
-serve the quinoa side salad with your chicken salad wraps on a plate
-eat and enjoy!
Lunch: Calories
Roughly 450 cal
SNACK TIME
Watermelon Snack
-4 slices fresh watermelon (about 100 cal worth)
Method
-eat fresh and enjoy!
Snack: Calories
Roughly 100 cal
DINNER TIME
Chickpea Zoodles + Potato Wedges
-1/2 cup cooked chickpeas
-1 cup cherry tomatoes (sliced)
-2 Tablespoons pure tomato paste
-2 cups zoodles (spiralized zucchini)
-1 + 1/2 teaspoon cooking oil (I like to use macadamia oil)
-1 teaspoon white balsamic vinegar
-a squeeze of fresh lemon juice
-1 teaspoon Italian herb mix
-pinch onion powder (optional)
-sea salt
-black pepper
Method
-for the potato wedges, preheat your oven to 180 C/ 360 F
-slice your potato into wedges
-in a bowl mix the wedges, 1 teaspoon cooking oil, 1 teaspoon white balsamic vinegar, sea salt and black pepper
-gently toss the wedges until covered with the ingredients
-add the wedges to a baking tray and spread out evenly
-bake for 30-40 minutes (or until baked to your liking)
-once cooked, serve and enjoy!
-for the chickpea zoodles, start by adding 1/2 teaspoon cooking oil to a pan
-add the sliced cherry tomatoes to your pan with pure tomato paste, sea salt, Italian herbs, black pepper, fresh lemon juice, and optionally a small pinch of onion powder
-cook over a medium heat on the stove for a few minutes (until it becomes like a sauce, add a splash of water if needed)
-add the cooked chickpeas and the zoodles (spiralized zucchini) to the pan and cook again until the zucchini becomes soft
-once cooked, add to a bowl and enjoy!
Dinner: Calories
Roughly 450 cal
Photos and video by Liezl Jayne Strydom – for liezljayne.com
