Ever wonder what a real, balanced day of eating looks like without crash diets, endless restrictions, or fancy superfoods you can’t pronounce? In this post, I’m sharing everything I ate in a single day, from my morning coffee to my favorite night time snack, that I always plan into my day! Whether you’re looking for meal inspiration or just love seeing what’s on someone else’s plate (guilty), here’s a full day of delicious, doable meals that kept me energized, satisfied, and sane.
Current Goal
Right now, I’m in a fat loss phase, which means I’m eating in a calorie deficit, but that doesn’t mean cutting carbs or surviving on tiny meals. My focus is on high-protein, high-fiber, satisfying meals that keep me full, fueled, and energized throughout the day. I’d always rather build full, balanced plates than graze on snacks that leave me hungry an hour later.
The goal isn’t to eat as little as possible! It’s to figure out how much I can eat while still seeing progress. Crash dieting isn’t fun, it’s not sustainable, and it can mess with your mindset around food. I’m here to feel strong, fuel great workouts, and make fat loss something that actually fits into real life, not something that takes over it.
Morning Fuel: Coffee
When I wake up I always make a protein coffee. Sometimes I just add collagen, some days I add collagen and protein powder, this day I just added collagen.
- 1 scoop collagen
- 1 tbsp sugar free creamer
2. Post Workout: Breakfast
It is important to consume protein in a post workout setting. This helps us recover quicker and build back those muscles stronger! If you can’t get in a whole food meal then you can use a post workout protein.
- 175g egg whites
- 75 roasted potatoes (from my prep)
- 95g nectarine
- 45g avocado
- 2 oz 99% lean ground turkey (from my prep)
- Topped with everything but the bagel seasoning and Melindas Black Truffle hot sauce (I could drink this stuff from the bottle!)
3. Midday: Lunch
Something that is super important to me is that my meals are quick to put together. I don’t love to cook and I don’t have time to cook big meals during the day. I am sure you don’t either! That is why meal prepping is imperative every week.
- 4 oz grilled chicken (from my prep)
- 110g green beans
- 2 tbsp G Hughes Sugar Free Teriyaki sauce
- Seaweed snacks
4. Afternoon Slump Fix: Snack
As much as I want to be the girly that cuts caffeine by noon, I simply am not. This day I made a little protein pick me up while Rowan and I played a game.
- 1/2 cup low fat cottage cheese
- 1 mini cucumber
- Coffee: 1 tbsp sugar free creamer plus 1/2 scoop Cinnamon Protein
5. Evening: Dinner
Remember how I said I don’t really love to cook? Breakfast for dinner happens at least once a week. Everyone loves it and it is highly customizable to everyones wants! I made the girls’ eggs into a burrito. One meal, multiple ways.
- 2 eggs + 2 turkey sausage links
- 150g sweet potato (from my prep)
- 1/4 cup shredded cheese
- 1 bell pepper + 1 laughing cow cheese wedge
6. Late Night Reality: Dessert
I love a bedtime snack. When I first started my fitness journey, I used to think eating after dinner would automatically lead to weight gain, like food somehow had more calories after 6 p.m. (spoiler: it doesn’t).
These days, I usually aim to finish eating by 7 or 8 p.m. to support better sleep and digestion, but a nighttime snack is always part of the plan. I used to avoid it completely, thinking that was the “right” thing to do, but that just made me crave it more and often led to overeating later.
Now it’s the first thing I plan into my day. I’ve learned that honoring my hunger and including satisfying snacks helps me stay consistent, satisfied, and sane.
- 3/4 cup Chobani zero sugar vanilla
- 1 serving Drizzilicious mini rice cakes
- 80g strawberries
- 2 tbsp PB2 mixed with water and drizzled
Takeaways
At the end of the day, fat loss doesn’t just mean eating less, it means eating smarter. Prioritizing protein, fiber, and real, satisfying meals keeps me full, fueled, and focused on what actually matters: consistency and feeling good in my body. I hope this full day of eating gives you some ideas and reassurance that you don’t have to restrict or suffer to make progress. Your meals can be delicious, flexible, and still totally aligned with your goals. Keep chasing your goals without giving up the joy of food!
xoxo Alli
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