✨HOW I LOST 30lbs- eating 5x daily/exercising✨
The Green Goddess Reset
Spicy, protein-forward meals that help you lose 10 lbs in 14-30 days and 30 lbs over a little more than a year — no starving, no guessing, one day of planning, shopping, and meal prep.
Order the protein shakes now off Amazon (you’ll need 2 cases- they come a dozen a case) and stock up on the enchiladas & ice cream bars (Target or Sam’s usually has them) and make the soup (see my post on Spicy Chicken Verde Soup-it’s enough for 2 weeks so freeze half) so you’re prepared to get started for the New Year!
You will eat on this plan.
This is not a starvation diet, a cleanse, or a willpower test. You will eat breakfast, lunch, dinner, and two snacks every day. The goal is not to eat less — it’s to eat strategically so your body can actually let go of weight.
This plan is designed to keep you full, satisfied, and stable while still creating the conditions needed for weight loss.
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DAILY TARGETS (WHY THIS WORKS)
Estimated daily totals
• Calories: ~1,250–1,450
• Protein: ~120–135 g
• Sugar: very low
• Net carbs: low
• Satiety: high
Weight loss happens here because of protein, not because you’re starving.
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HOW MUCH PROTEIN DO YOU NEED?
A simple guideline anyone can use:
Body weight (lbs) × 0.7–0.8 = daily protein target (grams)
Examples:
• 150 lbs → ~105–120 g protein/day
• 170 lbs → ~120–135 g protein/day
• 190 lbs → ~130–150 g protein/day
Why protein is the key
• Preserves lean muscle
• Keeps metabolism active
• Reduces insulin spikes
• Keeps you full longer
Fat loss without enough protein often leads to muscle loss — which slows weight loss over time.
This meal plan is built to naturally hit that protein range.
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DAILY MEAL STRUCTURE
Breakfast • Mid-Morning Snack • Lunch • Dinner • Evening Snack
Eating window: ~12 hours (example: 6 a.m.–6 p.m.)
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BREAKFAST
3 Hard-Boiled Eggs + ½ Avocado
Season eggs with salt and cayenne
Season avocado with turmeric
Drink: Green tea
Estimated nutrition
• Calories: 330–350
• Protein: 18–20 g
• Sugar: ~1 g
Why this works
• Eggs provide complete protein and choline (muscle + brain support)
• Healthy fats slow digestion and stabilize blood sugar
• Cayenne supports mild thermogenesis
• Turmeric supports inflammation reduction
• Keeps hunger controlled for hours
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MID-MORNING SNACK
Ready-to-Drink Protein Shake (38 g Protein, No Soy, Low Sugar)
Estimated nutrition
• Calories: 160–180
• Protein: 38 g
• Sugar: ~1 g
Why this is critical
• High protein without soy reduces inflammation
• Protects lean muscle during weight loss
• Prevents cortisol-driven cravings later in the day
• Easy, no prep, no mixing
These protein shakes are widely available on Amazon, making consistency easy.
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LUNCH
Chicken Enchiladas (Green Sauce)
• 1 slice Hatch chile cheese
(or any white cheese, fresh or pickled jalapeños)
Estimated nutrition
• Calories: 300–330
• Protein: 35–38 g
• Net carbs: ~6 g
• Sugar: 0–1 g
Why this works
• High protein keeps you full for hours
• Low net carbs reduce insulin response
• Cheese increases satiety and satisfaction
• Spicy chiles increase thermogenesis and GLP-1 response
• Flavor matters — satisfaction prevents derailment
This meal feels indulgent but behaves like a fat-loss meal.
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DINNER
Spicy Chicken Verde Bone-Broth Soup (1 large bowl, ~2 cups)
Estimated nutrition
• Calories: 220–260
• Protein: 30–35 g
• Sugar: ~3 g (naturally occurring)
Why soup works so well
• High volume, low calorie density
• Warm liquids increase fullness
• Bone broth supports joints and gut health
• Cabbage supports digestion and hormone metabolism
• Fiber reduces bloat and supports regularity
You can eat this nightly without feeling restricted.
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EVENING SNACK (PLANNED SWEET)
Keto Ice Cream Bar or Keto Chocolate Bar
Estimated nutrition
• Calories: 90–180
• Protein: 5–8 g
• Net carbs: ~2 g
• Added sugar: 0 g
Flavor options
• Caramel
• Mint chocolate chip
• Chocolate peanut butter
• Vanilla with chocolate coating
Keto ice cream bars are available at Sam’s Club, and keto chocolate bars are widely available online and in stores.
Why this is included
• Prevents sugar-deprivation rebound
• Does not spike insulin
• Improves long-term compliance
• One planned sweet beats restriction
Rule: 1 per day, eaten intentionally
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IF YOU CAN’T FIND THE ICE CREAM BARS
CLEAN SWEET ALTERNATIVES (NO ASPARTAME)
• Plain Greek yogurt + cocoa + cinnamon
• Cottage cheese + cinnamon or vanilla extract
• 1–2 squares dark chocolate (85–90%)
• ½ cup berries paired with protein (2–3× per week max)
Avoid products with:
• Aspartame
• Sucralose
• Acesulfame potassium
• Maltodextrin as a main ingredient
Sugar-free does not always mean metabolism-friendly.
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HYDRATION & DRINKS
• Water goal: ~80–100 oz/day
• If plain water is hard:
• Add electrolytes (Pedialyte, diluted)
• Add lemon juice
• Green tea is encouraged
• Avoid coffee with milk or sugar during the reset
Electrolytes help reduce fatigue, cravings, and nighttime wake-ups. Pedialyte is also sweet and will help reduce sugar cravings. I prefer the grape. Add about 1/2 cup to a 32 oz water.
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DAILY TOTALS (REITERATED — THIS IS WHY IT WORKS)
• Calories: ~1,250–1,450
• Protein: ~120–135 g
• You are eating 5 times a day
• You are not starving
• Protein is the primary fat-loss driver
If someone eats this way consistently for 14-30 days, hydrates, and moves their body, losing up to 10 pounds is a realistic and expected outcome.
hi❤️