SAVE this if you’re trying to lose weight and need help with how to be in a healthy caloric deficit with high protein meals to get lean & toned.
If you’re like me, eating “healthy,” working out when you can, cutting carbs one week, snacking the next, and hoping it adds up but not seeing any change, I get it … I did that for years.
What finally worked for me was getting really specific with a few things and letting go of everything else⬇️
✨Protein at every meal so I stayed full and stopped thinking about food all day
✨Carbs earlier in the day so I had energy and didn’t crave everything at night
✨Simple, repeatable meals instead of constantly deciding what to eat
✨Clear rules so I wasn’t negotiating with myself every day
❗️MY MEALS & MACROS❗️
Wake up
Celery juice
Meal 1. Breakfast (carbs early)
1 egg + 1 cup egg whites
1 slice toast + avocado
Blueberries
420 cals | 35g protein
(Protein first to stabilize blood sugar and cravings. Carbs early so my body actually uses them.)
Coffee
Half caff coffee
Zero sugar sweetener
Unsweetened almond milk
Miss Congeniality Mood Boost
Meal 2. Lunch
90/10 ground beef
Cottage cheese
Sweet potato
Broccoli + pineapple
520 cals | 45g protein
(This is a power meal. Protein, fiber, and carbs earlier in the day to fuel training and recovery.)
Snack
1 scoop LSF Plant Protein in water
Celery + pear
200 cals | 25g protein
(Simple, filling, keeps protein high without blowing calories.)
Meal 3. Dinner
Turkey meatballs
Spaghetti squash
Spinach
Marinara
400 cals | 40g protein
(Lower carb, still satisfying, still hits protein.)
Daily total: approx 1,600 calories / 145g protein
Not starving. Not cutting out carbs. Not guessing.
Just structure, consistency, and a plan that actually works.
Save this if you need a reminder of what actually works.
