We have all heard the standard go-to diet advice: eat lots of protein, complex carbs, and healthy fats. While this is generally good advice, following it can be difficult for most of us. That’s why we researched some of the world’s leading fitness experts in their field to find out what they eat consistently to lose weight. This can help you to develop your strategy while eating a diet that works with your lifestyle!
After reading and watching vlogs and podcasts of hundreds of fitness experts and the thousands of meals they eat, we decided it was time to put together our ultimate list of what foodies eat when trying to lose weight.
Meal Plan A
Breakfast: Oatmeal with a protein smoothie
Oatmeal is the perfect breakfast food because it’s high in fiber and complex carbs, keeping you full for hours. Plus, it’s inexpensive, easy to make, and versatile. You can mix it up by adding your favorite fruits, nuts, seeds, and even chocolate chips if you want!
Smoothies are also great for breakfast because they keep you full until lunch. They are packed with protein, which helps the body build muscles and burn fat — two reasons why so many people prefer them over traditional breakfast foods like eggs or bacon.
Lunch: Chicken salad
This delicious lunch option is packed with protein from the chicken breast and healthy fats from the mayo. The veggies add extra crunch and flavor to this salad, keeping you satisfied all afternoon long.
Dinner: Grilled chicken breast with veggies
Grilling chicken breast is one of fitness experts’ favorite ways to prepare this super lean meat because it’s fast and easy — plus, it tastes great too! They love serving it with vegetables like asparagus or green beans because they’re quick, easy to prepare, and loaded with fiber!
Snack: Sliced papaya with raw honey drizzled over top; a hard-boiled egg and sliced avocado on whole-grain toast; iced coffee with almond milk
It’s a delicious mix of sweet and savory. The papaya is a great source of vitamin C, which helps your body absorb iron from the egg and avocado. The hard-boiled egg provides protein, which will help you feel more satisfied after your meal and keep you from snacking later. And the almond milk in your iced coffee adds healthy fats that will help keep you full longer.
Meal Plan B
Breakfast: A bowl of shredded wheat, Greek yogurt, blueberries, and almonds
The whole grains will keep you full, while the protein from the yogurt will help to keep your blood sugar levels steady. If you don’t like Greek yogurt, swap in some cottage cheese or eggs instead.
Lunch: Soup with a piece of crusty bread
For lunch, eat soup with a piece of crusty bread. Soups are very filling, so they will help keep your appetite under control. You can even use it as a meal replacement if you’re short on time or don’t feel like eating anything else.
Dinner: Grilled salmon with Brussels sprouts
This meal is full of healthy fats and protein to keep you feeling full for hours after dinner. Salmon also contains omega-3 fatty acids, which help lower cholesterol. Brussels sprouts are high in fiber and antioxidants that prevent heart disease and cancer by helping to boost immunity, reduce inflammation, lower cholesterol levels, promote weight loss and improve blood sugar control.
Snack: A piece of fruit or a small salad with dressing on the side (and maybe a little cheese).
Instead of going for something high in calories, like granola bars and candy bars, try eating an apple or other fruit and adding nuts to it if you want more protein. If you’ve got a sweet tooth but don’t want to go overboard on sugar, try having a small piece of dark chocolate instead of reaching for an unhealthy cookie. Salads are also great because they’re filling without being too heavy. Make sure you stay away from creamy dressings, though — they’re usually loaded with fat!
Meal Plan C
Breakfast: Eggs over easy with spinach, tomatoes, mushrooms, and turkey bacon; iced coffee with almond milk
Eggs are a good source of lean protein and add up to just 75 calories each. The spinach and tomatoes provide fiber, vitamins C and A and antioxidants. Avocados are high in monounsaturated fat and potassium, which helps lower blood pressure.
Lunch: Leftover grilled steak salad from the night before
It’s best to cook it with olive oil or coconut oil rather than butter because it’s healthier. If you’re watching your weight, you should avoid eating too much saturated fat.
Dinner: Roasted butternut squash soup; grilled salmon with sauteed kale and quinoa salad
It’s so light and fresh and has a deliciously sweet flavor that makes you feel like you’re eating dessert. The salmon is grilled to perfection, with just enough char on the outside to be crispy without being burnt. The kale adds some crunch to the quinoa salad, which helps give it a nice texture.
Snack: Veggies and hummus
Cut some veggies (celery, carrots, peppers) and dip them in hummus or another bean spread. Or just grab a bag of prewashed baby carrots or celery sticks with peanut butter on top!
Takeaway
To lose weight and get fit, you need to focus on what you eat. You can’t just work out without eating right; if you do, you’ll feel like crap and bounce back to your old habits in no time.
It’s not about depriving yourself or starving yourself—it’s about making smart decisions to help you achieve your goals. It’s not easy, but it is worth it in the end!
