Description
This is not just a diet — it’s a lifestyle transformation. Starting at 289 lbs and now maintaining 148 lbs, these balanced, high-protein, low-calorie meals helped me stay full, energized, and consistent. The focus is on whole foods, portion control, and simple cooking methods. These meals are easy to prepare, budget-friendly, and perfect for long-term weight management.
🥗 Meal 1: High-Protein Breakfast Bowl
Ingredients
- 2 boiled eggs
- ½ avocado (sliced)
- 1 cup spinach (fresh)
- ½ cup cherry tomatoes
- Salt & black pepper (to taste)
- 1 slice whole grain toast
Instructions
- Boil eggs for 8–10 minutes and peel.
- Toast whole grain bread.
- Assemble spinach, tomatoes, and sliced avocado in a bowl.
- Add boiled eggs on top.
- Sprinkle salt and pepper. Serve with toast.
🥗 Meal 2: Grilled Chicken & Veggie Plate
Ingredients
- 150g chicken breast
- 1 cup broccoli
- ½ cup carrots (sliced)
- ½ cup zucchini
- 1 tbsp olive oil
- Garlic powder, paprika, salt (to taste)
Instructions
- Season chicken with garlic powder, paprika, and salt.
- Grill or pan-cook for 5–6 minutes per side until fully cooked.
- Steam or sauté vegetables lightly in olive oil.
- Plate chicken with vegetables and serve warm.
🥣 Meal 3: Light Dinner – Greek Yogurt Protein Bowl
Ingredients
- 1 cup plain Greek yogurt
- 1 tbsp chia seeds
- ½ cup mixed berries
- 10 almonds (chopped)
- 1 tsp honey (optional)
Instructions
- Add yogurt to a bowl.
- Top with berries, chia seeds, and almonds.
- Drizzle honey if desired.
- Mix and enjoy.
💡 Weight Loss Tips That Helped Me Lose 141 lbs
- Stay consistent, not perfect.
- Focus on protein at every meal.
- Drink at least 2–3 liters of water daily.
- Walk 8,000–10,000 steps per day.
- Avoid sugary drinks and processed snacks.
- Track your meals to stay accountable.
- Get 7–8 hours of sleep.
If you’d like, I can also turn this into:
✔ A 7-day meal plan
✔ A printable PDF diet plan
✔ A calorie-counted version
✔ A social media caption version