It’s not about restriction – it’s about being prepared 🤍 what / how i eat on a weekend day that helped me lose 45 lbs so I can still enjoy myself, but stay on track ⬇️
🥤 morning: hydrate, fiber, protein before coffee.
🍳 breakfast: 2 eggs + 1 cup egg whites with spinach and salsa, 1 slice sourdough toast or 1/3 cup sweet potato
✨hit 60g protein by 10am.
✨movement: 45–60 minute walk before brunch.
🍽️ brunch out: egg-white veggie omelet or a big salad with chicken .
✨swap carbs for protein and produce.
🥤 snack: LSF protein shake with unsweetened almond milk and ice.
✨protein between meals.
🥩dinner out: steak or protein packed salad dressing on the side
✨build the plate around protein, veggies, simple carbs.
✨Choose 1 of the below (not both)
🍸 drinks: 0–2 max. tequila soda with lime or 5 oz dry wine. 1 glass of water per drink.
🍨 dessert: 20:10 rule. 20g protein, under 10g sugar.
📊 totals: approx ~ 1,600 cals, ~140g protein.
📌 follow & save this for your next weekend. share with a friend.
