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

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!):


Egg + Egg White Veggie Scramble over Toast


  • 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)


  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.


Nonfat Greek Yogurt with Berries and Granola


  • 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)


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