2583 followers

Follow

Follow

Follow

1/11

443 saved

871

31

WHAT I EAT IN A DAY FOR FAT LOSS

Fat loss does not have to be hard, as long as you don’t overcomplicate it!

My general rule of thumb when it comes to fat loss is to keep your calorie intake as high as possible while still being able to LOSE FAT.

The main goal should be to achieve your goals as sustainably as possible and without using all our tools at once. So, keep that protein high and start those calories in a MILD deficit (about 200/day). This will also ensure that you aren’t losing muscle mass at a rapid rate while you are cutting as well (hence “fat” loss instead of “weight” loss).

Snack 1: coffee

Meal 1: carrot cake baked oats

Snack 2: protein bar

Meal 2: chicken salad

Snack 3: popcorn and dark chocolate

Snack 4: protein shake

Meal 3: egg scramble

Meal 4: yogurt bowl

This full day of eating was 180g protein and SO DELICIOUS.

Let me know if you would like me to share any of the recipes ;)!

#lemon8partner #lemon8diary #highprotein #fatloss #highproteinmeals #highproteinsnack #gains #summerbod

2024/4/3 Edited to

Maintaining a high protein intake is essential for anyone on a fat loss journey. To assist with muscle retention while cutting calories, consider incorporating a variety of protein-rich foods across your meals and snacks. For instance, those looking for quick snack options can enjoy protein bars or dark chocolate-covered popcorn, both of which are not only satisfying but also delicious. The key is to create a balanced meal plan that allows for moderate calorie deficits without sacrificing nutrition. For an effective fat loss strategy, aim for meals that combine lean proteins such as chicken or turkey with healthy fats like avocado. This combination helps in prolonging satiety, keeping hunger at bay. Along with regular meals, adding protein shakes can significantly boost your daily intake, making it easier to hit that coveted 180g protein goal without feeling overly full. Always prioritize whole foods where possible, as they offer more micronutrients than processed options. If you’re embracing the summer bod season, remember that consistency is crucial. Prepare your meals in advance and keep healthy snacks on hand to deter you from reaching for calorie-dense options. This thoughtful approach not only aids in your fat loss initiatives but also contributes to overall health and well-being. Feel free to experiment with flavors and textures to keep your meal prep enjoyable and engaging, and be sure to stay hydrated throughout the day!

31 comments

carrot cake baked oats ?? yummm - need a recipe for overall baked oats cuz those look delicious !

How do you make the carrot cake one!

See more comments

Related posts

Meals I ate lately for fatloss ✨

Somebody asked me recently, well actually I get asked a lot, “how do I consistently eat healthy?” Honestly I don’t see it is eating healthy. I just eat what I like. I know what’s good for me. I know what’s bad for me and I know what I like so I’ve created a balance to where I get what I need and al

3730 likes

WHAT I EAT IN A DAY FOR FAT LOSS

One thing about me, I’m GOING to achieve the goals I set my mind to in a sustainable and healthy way to maintain progress in the long run. As always; what works for me may not work for you. This is why I never post my caloric intake! It is completely subjective to me and my goals, and irrelevant t

92 likes

Two halves of a red grapefruit are displayed on a wooden cutting board. Overlaying the image is text that reads "LOSE WEIGHT WHILE EATING How to structure your diet*" in yellow and white fonts.

A white background with black text titled "UNDERSTANDING YOUR MACROS." The text explains that macronutrients (carbohydrates, proteins, fats) are the building blocks of diet, each serving a unique purpose for energy, muscle, and hormone production, essential for weight loss.

A white background with black text titled "HOW TO DETERMINE YOUR MACROS." It outlines steps for calculating macros: determining caloric needs, setting macro ratios (e.g., 40% carbs, 35% protein, 25% fats for weight loss), and adjusting based on results.

How to Eat to Lose Lbs: Diet for Maximum Fat Burn🔥

Embarking on a weight loss journey can be overwhelming, especially when it comes to diet. There’s so much conflicting information out there—low carb, high protein, intermittent fasting, clean eating—the list goes on. But the truth is, successful weight loss isn’t about depriving yourself or jumping

1187 likes

A split image showing a person's body before and after, illustrating a weight loss journey. The image has text overlays "low cal snacks for your calorie deficit" and "#CALORIEDEFICIT".

A purple bag of sweet and salty kettle corn, indicating it contains 70 calories per cup, presented as a low-calorie snack option.

A white bowl filled with sliced cucumbers coated in a creamy dressing and sprinkled with everything bagel seasoning, presented as a low-calorie snack.

calorie deficit snacks that will aid in fat loss🤗

Hey ladies! I wanted to share some more low-calorie snacks that have helped me personally while trying to lose stomach fat. I hope these options can do the same for you! 🧡 Boom Chicka Pop (kettle corn ): 1 cup = 70 calories. It’s light, crunchy, and great for snacking without the guilt! Cucum

1618 likes

A man is performing battle rope exercises in a gym. The image asks "Protein Before or After Your Workout?" and discusses how successful women can tone up and build muscle without wasting workouts.

A man and woman are in a gym, with text explaining "Why Protein Timing Matters." It highlights that proper protein timing is essential for reshaping the body, building muscle, and achieving sculpted results.

This image provides protein timing tips for morning workouts (before breakfast). It advises light pre-workout fuel, a high-protein breakfast immediately after, and hydration for efficient recovery and fat burning.

When should you eat protein for fat loss?

Weight loss tips on when to consume protein. #fatloss #lemon8partner

1626 likes

Cheap 100cal Fat loss snack 🍽️

Ever been in the mood to snack mindless and not worry about calories ? Eat this. It’s a whole English cucumber sliced thin. Seasoned , and paired with about 1/4 cup Parmesan. Italian dressing as well. You can eat it like chips like I do. Cured my snacking craving. Only is 100-150 calo

8128 likes

A plate with a croissant sandwich, watermelon, carrots, almonds, hummus, and chips, next to a glass of water. Overlay text reads 'FREE Ways to Lose Weight' and '9 Habits you can start NOW'.

Text titled '1. Drink More Water' explains its role in weight loss, metabolism, and hunger control, with tips like drinking before meals and infusing water. Water splashes are at the bottom.

Text titled '2. Practice Portion Control' details managing food intake, using smaller plates, and mindful eating. A white plate with a fork and knife is at the bottom right.

Drop Pounds Without Dropping a Dime💸 Fat Loss Hack

1. Drink More Water💧💧💧💧💧💧💧💧💧💧💧💧 Drinking water is one of the simplest and most effective ways to aid weight loss. Not only does it hydrate your body, but it also helps control hunger. Drinking a glass of water before meals can reduce calorie intake by making you feel fuller. Replace sugary drink

5184 likes

What I Eat in a Day for Fat Loss

Meal 1: banana + kodiak cake pancake bake. I had 2 slices. Topped with GY, pb powder, chocolate chips, honey Snack: Apple and pb with greens mix Meal 2: teriyaki salmon, green beans, corn, black beans, butter Meal 3: 3 eggs, onion, tomato, spinach Meal 4: chicken breast, carrots, GY, Di

19 likes

A close-up of sliced, medium-rare steak on a wooden cutting board, with text overlay stating 'The exact foods helping me lose fat ...without constant cravings'.

A hand holding a carton of Kettle & Fire Classic Beef Bone Broth, described as a 'morning starter' that anchors routine, provides protein, and stabilizes appetite.

A plate featuring a slice of toast with peanut butter, a fried egg, and cottage cheese topped with chia seeds, illustrating the concept of '85% whole foods > processed'.

I Stopped Relying on Discipline for Fat Loss

lately I’ve realized… fat loss started feeling A LOT easier when I stopped relying on discipline alone and started paying attention to my habits around food because most of the decisions we make around food aren’t intentional… they’re convenient and emotional what’s in your fridge what’s

938 likes

A plate with two slices of avocado toast topped with sliced hard-boiled eggs and black pepper, labeled 'fdoe'.

A hand holds a white mug with pink hearts, containing coffee, against a blurred green plant background.

A hand holds a Warrior Crunch protein bar in chocolate cookie flavor, labeled 'Protein bar'.

What I eat in a day for fat loss

I’m happy to say that I’m currently in a fat loss phase and it’s WORKINGGGGGGG. I’m leaving for Mexico next month so I’m spending the next couple weeks dialling in on my fitness and nutrition routine. I am in a caloric deficit but ensuring that I’m keeping my protein intake SUPER high so that

16 likes

A person in orange athletic wear and gray shorts stands in a locker room, taking a mirror selfie. Text overlay reads "WHAT I EAT IN A DAY 141 GRAMS PROTEIN," indicating a high-protein meal plan for fat loss.

A slice of whole wheat bread topped with cream cheese and jam rests on a white paper towel. Text overlay states "CREAM CHEESE & JAM ON WHOLE WHEAT BREAD 4.5g protein," highlighting a pre-workout meal.

A black plate holds scrambled eggs mixed with spinach and a round pancake, with a fork beside them. Text overlay reads "SCRAMBLED EGGS W/ PANCAKE 45.5g protein," showcasing a sweet and savory high-protein meal.

WHAT I EAT FOR FAT LOSS!🍴

Here is my breakdown of one of my days of eats for FAT LOSS 📉 I always focus on HIGH PROTEIN!! FULL BREAKDOWN: Calories: 1748 kcals Protein: 141 grams Fat: 55 grams Carbs: 165 grams 1st meal: Cream Cheese & Jam on Whole Wheat Bread - 4.5 grams of protein 🍞 My favorite pre-workou

1356 likes

A split image showing a woman's body transformation, with 'Fat Loss priority pyramid' overlaid, illustrating a journey from a larger to a leaner physique.

A visual representation of the fat loss priority pyramid, showing 'Calorie Deficit' as most important at the bottom, followed by 'Protein Intake', 'Strength Train', 'Sleep', and 'Cardio' as least important at the top, using blueberries and carrots.

A woman in a gym taking a mirror selfie, with the text 'SAVE THIS & follow this guide on your fat loss journey' encouraging users to adopt the fat loss strategy.

Follow THIS On Your FAT LOSS Journey

If I were to lose weight all over again, this is exactly where my priorities would be. Instead of trying to run all the fat off your body which is not sustainable, follow this pyramid to get long lasting results that you can absolutely maintain! First you have to be in a caloric deficit meaning

2828 likes

Build a Fat-Loss Workout Plan For Summer 🍑✨🔥

Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"

1788 likes

✨ 7-Day Fat Loss + Muscle Plan

This plan is designed to help you burn fat, build muscle, and stay consistent without overwhelming your body. Each day focuses on a mix of walking, strength exercises, and rest, so you can stay active while allowing your body to recover and grow stronger. The key is balance: * Strength days b

757 likes

WHAT I EAT FOR FAT LOSS!🍴

Here is my breakdown of one of my days of eats for FAT LOSS 📉 I always focus on HIGH PROTEIN and this day I hit 141 grams of protein!! FULL BREAKDOWN: Calories: 1715 kcals Protein: 141 grams Fat: 56 grams Carbs: 165 grams 1st meal: Protein Oats - 34 grams of protein 🥣 2nd meal: Chi

1340 likes

What I eat in a day for fat loss

Some days I open the fridge and look at my meal prep and close the fridge door and order food lmaoo. I’m a foodie so sometimes I just want something completely different that day. Even on those days I make sure to make good choices that won’t knock me off track. As you can see I had French toas

174 likes

A white bowl contains chopped green cucumbers, with white yogurt being poured over them, illustrating a fat-reducing meal of cucumber mixed with yogurt.

A metal bowl holds chopped green cucumbers alongside several halved hard-boiled eggs with soft orange yolks, presented as a fat-reducing meal of cucumber mixed with eggs.

A white bowl features chopped green cucumbers and cubed white tofu, mixed with red chili pieces, sauce, and sesame seeds, for a fat-reducing meal of cucumber mixed with tofu.

4 cucumber-based fat-loss meals

Cucumber is the first choice vegetable for fat loss. These 4 cucumber-based fat-loss meals are so effective! Eat them a few times a week and you will feel lighter. #recipe # cucumber #easycooking #health #fatloss #loseweight #healthyeating #healthylifestyle #fyp #healthytips

691 likes

A side-by-side comparison shows a person's body transformation over 8 weeks, illustrating fat loss. The "before" image shows a fuller midsection, while the "after" image reveals a leaner physique, emphasizing "HOW TO LOSE FAT INSTEAD OF WEIGHT" as discussed in the article.

the fat loss secret NOBODY talks about 🏋️✨

let’s talk about losing weight vs losing fat! before we get into the secret, you have to understand HOW your body loses weight. what does it even mean to lose weight? well, your body exerts a certain amount of energy per day in the form of calories. this is called your maintenance calories. the

3239 likes

What to Eat in a Fat Loss Day

If the goal is to lose weight but still feel energized, meals need structure — not restriction. Here’s what works: Breakfast: 30–40g protein to stabilize blood sugar and support hormones. Lunch: 35g+ protein with balanced carbs to prevent cravings. Snack: Protein + fiber combo to avoid the

111 likes

A woman in a gym takes a mirror selfie, wearing black workout attire. A smaller, superimposed image on the left shows her previous appearance. The image has a text overlay that reads, "What I eat in a day Fatloss edition."

A breakfast meal is shown in a glass container, consisting of egg whites, mushrooms, potatoes, and turkey sausage. Beside it are sliced strawberries and a container of Oxygreens Super Greens powder. The text overlay says, "BREAKFAST."

Four glass meal prep containers are visible, each filled with ground turkey, chicken breast, jasmine rice, peppers, and onions. The text overlay on the image reads, "LUNCH."

What I eat in a day - fatloss edition

I told you all that I impulsively started 75 soft on January 20, well I am a month in and still going strong! 💪🏽 I have been really sticking to cooking 90% of my meals instead of fast food and eating out. This has been a challenge especially during that time of the month when I’m craving everything

294 likes

This image outlines the 30-Day Flat Tummy Challenge strategy, emphasizing nutrition (80% for fat loss with clean, high-protein meals), training (20% for muscle, fat torching, core sculpting), and mindset (100% for consistency).

This image details the "No Starvation" meal plan for the challenge, including 3 high-protein meals and 1 snack, an example daily menu, optional sweet fixes, and a hydration goal of 2-3 liters of water daily.

This image presents the 30-day challenge's daily movement plan, a 15-30 minute weekly workout split including lower body, core, active rest, full body, cardio core, upper body, and rest/yoga days.

30-Day Core & Fat Loss Plan

🔥 Let’s goooo — here’s a 30-Day Core & Fat-Loss Plan to help you shrink your belly, tighten your waist, and feel strong 💪 #getmoresleeploseweight #losingfat #summerbod

26 likes

WHAT I EAT FOR FAT LOSS!🍴

Here is my breakdown of one of my days of eats for FAT LOSS 📉 I always focus on HIGH PROTEIN and this day I hit 134 grams of protein!! FULL BREAKDOWN: Calories: 1651 kcals Protein: 134 grams Fat: 53 grams Carbs: 160 grams 1st meal: Scrambles eggs, pancakes, and fruit - 39 grams of pr

348 likes

A yellow box of protein farfalle pasta with text overlays "WHAT I EAT" and "HEALTHY GIRL FOOD GUIDE." The box shows a serving suggestion of pasta salad.

A pouch of chunk light tuna in water, displaying nutritional information like 19g protein and 80 calories per pouch. A serving suggestion is pictured on the pouch.

A glass jar of mini dill pickles, held by a hand, next to the tuna pouch on a dark countertop.

What I eat in A Day for Weight Loss

Here’s another way I make tuna salad. Sometimes I’ll cut pickles up and add them into the pasta #weightlossfoodideas #tunasalad #weightlosstips #whatieatintheday #whatieatinadayhighprotein

217 likes

FAT LOSS & MUSCLE GAIN💪🏼 what I eat in a day

A look into what I've been eating over the past month to get my gut health in check while also successfully gaining muscle and losing fat! Breakfast: eggs, spinach, blueberries, sourdough and honey Mid day snack: mixed veggies and chicken Pre workout: cream of rice with protein powder, ban

78 likes

A person's feet are on a treadmill, with the machine's console visible. The image has a text overlay that reads: "What I eat in a day: HIGH PROTEIN FOR FAT LOSS."

A hand holds a cookie dough flavored protein shake next to a large insulated tumbler on a wooden desk. Text overlay indicates this is "Breakfast: Protein shake: Cookie Dough 30g."

Two glass containers hold cooked chicken thighs and broccoli, placed next to a large insulated tumbler. The text overlay states: "Lunch: 6oz chicken thighs 1/2 cup of broccoli 43g."

What I Eat in a Day: 163g of Protein for Fat Loss

I use this menu pretty much every day (except I usually don’t have gusto for dinner) and switch out the proteins/veggies/flavors of things! A sure fire way to get in your protein for muscle building & fat loss!!! #fatloss #weightloss #bodyrecomp #musclegrowthfoods #hotgirlsummer

648 likes

A person takes a mirror selfie, wearing a black top and blue leggings, with the text overlay 'WHAT I EAT IN A DAY - WEIGHT LOSS EDITION'.

A breakfast plate featuring an egg white omelette with turkey sausage, a hashbrown, and a bowl of blueberries, totaling 30g carbs, 30g protein, and 350 calories.

A clear container holds a lunch meal of grilled chicken, jasmine rice, broccoli, and mushrooms, providing 40g carbs, 50g protein, and 600 calories.

What I eat in a day - fatloss edition ✨

With me doing the 75soft challenge to start the year, 90% of my meals have/will be cooked at home. I recommend that anyway because it’s so much easier to control what in your food and saves money as well. Two tips to help you on your journey is to eat more green vegetables and berries DAILY! Tr

906 likes

TIPS FOR FAT LOSS AS A BEGINNER

Fat loss is hard enough to manage as it is, let alone being a beginner. So, let me help you!! I remember how daunting it was getting into the gym for the first time and trying to figure out what I needed to do to reach my goals. In fact, a huge part of the reason why became a trainer is because

85 likes

What I eat in a day for fat loss - high protein

It’s been a min since I did one of these, but I’ll get more consistent with it because I know how helpful they are. When I first started my weightloss journey, figuring out what/how to eat was my biggest problem. I had such a bad relationship with food and always chose whatever was convenient (

112 likes

A collage showing a full day's meals for weight loss, including Greek yogurt with strawberries and granola for breakfast, a lunch box with turkey bacon, boiled eggs, blackberries, and granola, a hydration drink, and dinner featuring steak, stuffed jalapenos, and pasta salad.

A close-up of a breakfast bowl containing Greek yogurt, fresh sliced strawberries, and granola, presented as a healthy and satisfying meal.

A divided meal prep container holding lunch, featuring turkey bacon, boiled eggs seasoned with salt and pepper, fresh blackberries, and a portion of granola.

What i eat in a day for weight loss 🌿

A realistic Idea of what I will eat in a day consuming 1800 calories and 115g of protein. I know that 80% of WeightLoss is in nutrition so I know that in order for me to stay consistent on my journey eating wholesome meals I will be satisfied with is an absolute must. I have tried so many diets in

782 likes

GROCERY LIST FOR FAT LOSS & BUILDING MUSCLE

SAVE THIS POST FOR GROCERY SHOPPING THIS WEEK AND IN THE FUTURE! These items are my basics that I get weekly with my fiance - we both eat a lot of protein so we do get many different protein sources. Fats are essential for your energy and hormonal health so there is a list of healthy fats to ch

349 likes

What i eat in a day high protein & fat loss 🖤

Join the 28-day Summer Shape-Up Challenge. Real results. Real women. Real change. JOIN NOW LÏNK IŃ BÏO 💖 #highprotein #weightlossandfatloss #whatieat #weightlosstracking #whatieatintheday

1583 likes

Keto foods to eat for fat loss!

KETOCOACHBRE.COM for a customized keto meal plan to get your body into ketosis & lose weight! #ketocoachbre #ketocoach #ketoforbeginners #ketobreakfast #ketocoaching #ketomealprep #ketomealplan #ketofoods #ketodinner

272 likes

A woman in athletic wear poses in a gym mirror, with text indicating "WHAT I EAT IN A DAY FOR FAT LOSS" and nutritional macros: 1900 calories, 125g protein, 175g carbs, 80g fat.

A plate features Meal #1: pasture-raised eggs and arugula, totaling 360 calories. The eggs are fried and mixed with greens, served with a fork.

Meal #2 is displayed on a patterned plate, consisting of cooked chicken thighs and sweet potato, totaling 571 calories. A fork is shown with the sweet potato.

What i eat in a day for fat loss & muscle growth 🍗

I post these just about everyday so def follow for more meal inspo :) my name is Danielle btw and I’m on prep for my first wellness show coming on July 26th! #whatiateinadayforweightloss #loseweightrecommended #diet #healthylifestyle2024 #healingjourney

41 likes

fat loss muscle building meal I spo

Reaching your fitness goals doesn't only come down to your workout routine, it also comes down to your diet! What you eat will make a huge difference in the progress you see in the gym! Here are 3 recent staple meals that have helped me lose fat while supporting my muscle growth by eating an

44 likes

A collage of various fat loss snack ideas including protein bars, almonds, pretzels, frozen fruit, light ice cream bars, and pistachios.

A bag of mini pretzel twists with nutrition facts showing 120 calories, described as a salty snack option.

A bag of peanut butter flavored protein granola, with nutrition facts indicating 280 calories per serving, suggested for yogurt.

Snack ideas for fat loss.

All products I’ve shown are just things I’ve found during my fat loss journey. I’m down 22lbs in total so far. I’ve modified the way I eat quite a bit. Nutrition was the hardest part. But once you find things you like it’ll get easier. Everything here is available at Walmart. And is pretty

2472 likes

Simple Fat Loss Secrets!

Comment “GLOW” to attend my class next Wednesday where I’ll teach you how to lose 20-30 pounds by March 31st and actually keep the weight off. By the end of the class you’ll know: 💎 The best exercises to tone and strengthen your body 💎The best foods to eat that melt away belly fat 💎T

786 likes

How to Diet Correctly for Fat Loss?

Hey girl! 💖 If your goal is to slim down that waist, tone those thighs and arms, or just lower your body fat percentage, then this post is exactly what you need! It can feel like there’s so much information out there, but don’t worry, I’ve broken it down into simple steps that you can follow. Let’s

391 likes

What I eat - fatloss edition

When I say that burger bowl was so good I’m going to meal prep again next week and I’ll be sure to record a video. It was super quick and inexpensive to make, with 450 calories and 35grams of protein. At the beginning of March, I began fasting from multiple things for the month, fast food, and

260 likes

A plate featuring a balanced meal with scrambled eggs, two sausages, a slice of toast, a small cup of butter, and various fresh fruits including kiwi, dragon fruit, apple, orange, and strawberry. The image is titled 'FIT GIRL Grocery list'.

Four hands holding packaged chicken breasts, turkey bacon, vanilla yogurt, and chocolate milk, all labeled as 'Lean protein sources' for a grocery list focused on fat loss.

Four hands holding various fresh fruits: two mangoes, a cantaloupe, a pineapple, and a bunch of bananas, labeled as 'Fruit (berries not pictured)' for a healthy grocery haul.

FOODS I EAT TO REACH MY FATLOSS GOALS

Nutrition is 80% of the progress, so it’s super important to be buying foods that will support your goals when you hit the grocery store. My rule of thumb when it comes to grocery shopping, is trying to buy the majority of my food from the perimeter of the store. The outside walls of the store t

36 likes

See more