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melanie@melaniekotcher.com

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What To Eat In A Day To Lose Weight and Feel Great

June 12, 2018

I try to follow a meal plan that includes clean, wholesome ingredients such as lean proteins, healthy fats, and non-starchy vegetables.

 

Lean proteins aid in building muscles, hormones, and enzymes and even build antibodies for a healthy immune system. Protein also burns the most calories during digestion, compared to carbs or fat, and keeps you fuller for longer. So when eating lean protein, you’re getting similar benefits as you would from a fatty protein, with way less calories.

 

Non-starchy vegetables are lower in carbs when compared to starchy vegetables. Some common non-starchy veggies are spinach, spaghetti squash, cauliflower, broccoli, celery, onions, mushrooms, and cucumber. 

 

For maximum results when it comes to weight loss, combine lean proteins with non-starchy vegetables (and include your healthy fats every now and then to curb your appetite from eating foods with more calories throughout the day). Of course, incorporating fruits and healthy carbs are also important for balance and maintenance.

 

I also like grazing throughout the day - eating 6 smaller meals, if I have the time to prep.

 

Eating smaller meals throughout the day keeps your metabolism humming, staves off hunger, and controls blood sugar. So in turn, you end up eating less.

 

 

Here is an example of a typical day on the above-mentioned meal plan (and remember to drink TONS of water throughout the day!):

 

 

BREAKFAST:

Egg + Egg White Veggie Scramble over Toast

 

 

 

 

 

Ingredients:

  • ½ whole-wheat or whole-grain English muffin (or slice of sprouted grain bread, like Ezekiel bread)

  • Olive oil spray (like Pam) or 1 tsp olive oil

  • ⅓ cup grape tomatoes, halved

  • ⅓ cup mushrooms

  • ⅓ cup diced white onion

  • ⅓ cup spinach

  • 1 egg

  • ⅓ cup egg white substitute (All Whites, for example)

  • ⅓ cup unsweetened almond milk (optional)

  • 1 cup coffee

  • 1 cup hot water with lemon (optional)

 

Directions:

  1. Place ½ of English muffin in toaster on desired setting.

  2. Spray non-stick pan with olive oil spray or use olive oil. Combine all veggies into pan and cook for a few minutes, until onions are slightly browned.

  3. While veggies are cooking, combine egg and egg white substitute and mix together well (can add unsweetened almond milk to aid in fluffiness of eggs). Add egg mixture to pan and mix together with veggies until eggs are all the way cooked.

  4. Enjoy egg scramble on top of ½ English muffin with coffee and optional hot water with lemon.

 

 

SNACK #1:

Nonfat Greek Yogurt with Berries and Granola

 

 

Ingredients:

  • ½ cup nonfat Greek yogurt

  • ½ cup of mixed berries (can include blueberries, strawberries, blackberries)

  • 2 Tbsp nonfat or lowfat granola

  • ½ tsp flax seeds (optional)

  • ½ tsp chia seeds (optional)

  • Dab of honey (optional, for taste)

 

Directions:

  1. Combine all ingredients together and enjoy. Simple as that!

 

 

LUNCH:

Chicken Breast over Salad

 

 

 

Ingredients:

  • 1 Tbsp olive oil and/or olive oil spray

  • 1 4-6 oz boneless skinless chicken breast (can substitute with 4-6 oz. of turkey breast if don’t have time to bake chicken)

  • 3 handfuls of spinach

  • ⅓ cup chopped cucumber

  • ⅓ cup grape tomatoes, halved

  • ⅓ cup baby carrots, cut into pieces

  • ⅓ cup mushrooms

  • Dressing: I use white vinegar, sometimes with a splash of red wine vinegar and oregano, for taste. Can also add lemon. Low-fat vinaigrette dressings can be used as well (try to limit to 2-3 Tbsp).

 

Directions:

  1. If you have time to bake the chicken, preheat oven to 425°. I usually get a packet of 3 chicken breasts and bake all at the same time to save on time during the week (and use leftovers for lunch or dinner over the next couple days). Spray non-stick baking tin (or cover with tinfoil first) with olive oil spray or coat with olive oil. If baking chicken in the oven, bake chicken breasts in oven for 35-40 minutes. Can also cook chicken in a pan (takes approximately 15-20 minutes for 1 chicken breast).

  2. Combine all salad ingredients onto a plate.

  3. Remove chicken from oven and let cool. Slice into smaller pieces and place on top of salad.

  4. Add dressing and optional spices to salad.

 

 

SNACK #2:

Mixed Raw Almonds and Raisins

 

 

Ingredients:

  • Handful of raw almonds (or cashews, walnuts, etc.)

  • 1 tsp of raisins

 

Directions:

  • Simply combine raw unsalted nuts and raisins, and enjoy!

 

 

DINNER:

Baked Salmon with Vegetables

 

 

 

 

Ingredients:

  • 1 Tbsp olive oil and/or olive oil spray

  • 6-8 oz. salmon

  • ½ cup butternut squash cubes

  • ½ cup onion, diced

  • ½ cup eggplant, diced

  • ⅓ cup grape tomatoes, diced

  • 1 cup spinach

  • Optional spices: oregano, pepper, garlic powder/garlic, rosemary

  • 1 tsp capers (optional)

  • Squeeze of lemon (optional, for taste)

 

Directions:

  1. Preheat oven to 450°. Spray non-stick baking tin (or cover with tinfoil) with olive oil spray or coat with olive oil.

  2. Place salmon (photo shows 2 pieces for me and my husband for dinner) on baking tin and coat with olive oil and optional seasonings. Can also add capers and lemon juice before or after baking. Bake salmon in oven for 12-15 minutes.

  3. While salmon is baking, spray a non-stick pan with olive oil spray or ½ Tbsp of olive oil (can add in garlic to olive oil, for taste). Add in butternut squash cubes first, since that takes longer to cook. After a few minutes, add in onion and eggplant. After a few more minutes, add in grape tomatoes and spinach. Cook until vegetables are slightly browned to desired taste.

  4. Remove salmon from oven and let cool for 1-2 minutes. Place salmon on a plate alongside vegetable mixture, and enjoy!

 


SNACK #3:

Apple with Peanut Butter

 

 

Ingredients:

  • 1 small-medium green apple (Granny Smith, for example)

  • 1 Tbsp peanut butter or almond butter

  • Dab of honey (optional, for taste)

 

Directions:

  1. Cut apple into tiny cubes.

  2. Top apple with peanut or almond butter (can use regular peanut or almond butter or natural peanut butter, like Justin’s).

  3. Top with dab of honey, if desired.

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