What I Eat in a Day to Lose Weight

What I Eat in a Day to Lose Weight

My Relationship With Food

So since I have been on my journey to create a better and more fulfilling lifestyle for myself, that meant I had to make some changes in the way I viewed food. Do I love it, yes. But perhaps a little too much. Now I view food as fuel on a daily basis. Every once in a while for Date Night, or special occasions it is something to be enjoyed. I have been extremely disciplined over the past three weeks and because of that, I have lost a total of 12 lbs. I am extremely proud of myself for seeing an issue with the way I ate, and coming up with a plan to change my eating habits.

How to Eat Healthy

The easiest way I can explain eating healthy goes a little something like this; I basically took some of my favorite meals and altered them to be healthy. One of my favorites is Shrimp Fried Rice. I use brown rice, shrimp, broccoli, and a sweet and sour sauce I found at Wal-Mart that is low in calories. I don’t know about you guys but I also have a serious sweet tooth. Instead of getting a dessert that’s high in sugar, and calories, I often opt for greek yogurt, some type of fruit, either a peach or strawberry, and top it off with granola and coconut shavings. Absolutely delicious. If I DO want to eat a meal that is high in calories, I make sure I account for it either by working out more or eating less leading up to the meal. For example, my husband and I went on date night a few weeks ago. I absolutely LOVE sushi. The full meal I wanted was around 1,400 calories all together. It included: tempura shrimp rolls, shrimp spring rolls, and crab rangoon. So that morning I did my normal work out and I had a protein bar and a ton of water. That combination satisfied me throughout the day without getting TOO hungry. Another option would have been to add a cucumber or low calorie popsicle into the mix. As you can see, there are ways to still enjoy your favorite meals, and to also incorporate a healthy lifestyle.

Disclaimer: this post includes affiliate links and I may receive a small commission if you decide to purchase one of the recommended products.

Knowing Your Body

This has been the most interesting part of my journey thus far. I used to HATE and I do mean HATE riding bikes. It is extremely uncomfortable on my bottom, but people kept telling me it would get better as long as I kept going. My body just needed to get used to being on a bike again. So I have been cycling in a 125 degree sauna for 45 mins. everyday for three weeks. Who would have known that this would turn into a workout that I absolutely love? Let’s backtrack for a minute. If you do not have an Apple Watch I would HIGHLY suggest getting one. I have learned so much about myself from being able to track my movement, workouts, heart rate, breathing, and so much more.

In a typical day I will burn around 4,000 calories. That’s including my normal daily movements as well as my workouts. Through this I developed a plan of how many calories I would intake on a daily basis. After some research I decided to do a zig-zag caloric intake. That means I eat anywhere from 1200-1700 calories a day. I will say this. I probably only get to the 1700 caloric intake around 2x a week. On Sundays is when I try to stay as close to the 1200 calories as possible. The reason being that I weigh in on Mondays so I like to decrease how much I eat and also drink on these days. I would like to get in up to 120 oz. of water, but thus far that has not happened. My go to is 80 oz. and I am solid with that number. During my workouts since they occur in 125 degree heat I can usually knock out 40 oz. right there and sip on another 40 oz. throughout the day. My favorite Gallon Water Jug is from Amazon of course. The reason I like this one so much is because it makes tracking your water extremely easy.

What I Eat in a Day

Now on to what I actually eat in a day to lose weight. These are some of the meals and snacks that I have found work really well with my body. I do not feel hungry or like I’m missing out by removing other foods from my daily diet.


  • Think Thin Peanut Protein Bar 230 Calories


  • Romaine Lettuce Salad 15 Calories
  • Grilled Chicken Breast 200 Calories
  • Kraft Catalina Dressing 90 Calories
  • Croutons 130 Calories
  • Veggies 20 Calories
  • Shredded Cheese 110 Calories


  • X-Large Shrimp 120 Calories
  • Steamed Broccoli 30 Calories


  • 2 Tbsp. of Peanut Butter 180 Calories
  • Turkey Beef Jerky 80 Calories
  • Banana 100 Calories

The grand total for this meal is around 1,300 calories. I love eating 2 Tbsp. of Peanut Butter as a snack because it helps with my sweet cravings.

A Positive Change

Since I have started working out and watching what I eat, my body has thanked me in more ways than one. Sure working out and eating healthy can allow you to lose weight, but it’s more than just that. Below are some key factors that have changed in my life for the better:

  • Increased energy and productivity
  • Better mood and less mood swings
  • Improvement in quality of sleep
  • Reduce feelings of anxiety and depression

If you are ready to start making a change, drop me some lines in the comments below. I would love to support you in any way that I can. I hope you guys have an awesome day and productive week!


Megan D. Mayfield


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