Meals I Ate While Losing 22 lbs in 15 Weeks
"Bet on 1 year of discomfort over a decade of regret." - Tim Denning
Last week I highlighted the foods I prioritized and de-prioritized while losing 22 lbs in 15 weeks. This week, I'm gonna take it a step further and list out the actual meals I've been consuming.
Breakfast: - Kreatures of Habit overnight oats, scoop of Kion protein, mixed with Fairlife Fat Free Milk and berries - Nonfat yogurt with scoop of Kion protein powder, mixed with berries - 2% cottage cheese mixed with 99/1 lean ground turkey and Frank's Hot Sauce
Lunch (At the Office): - Chipotle: Rice, Black Beans, Double Chicken, Pico de gallo, corn, lettuce (as calories went down, went to 1/2 serving of rice; omitted guac, sour cream, cheese) - Dig: mixed greens base, sides of broccoli/cauliflower/brussels/tomato-cucumber salad, Roasted or Charred Chicken, Sriracha
Lunch (At Home): - Turkey sando on Sourdough/Dave's Killer Bread/Arnold Thins with spinach, banana peppers, pickles, spicy brown mustard, optional: low fat cheese
Dinner: - Tacos with any lean ground meat, veggies, on Mission wraps. Tacos are a cheat code for weight loss. I'd cook 2-3 lbs of extra lean ground turkey (99/1) on Sundays and use it all week for tacos, quesadillas, and the cottage cheese/turkey breakfast. - Shrimp cocktail or shrimp quesadillas. I buy cooked shrimp from Angelo's in Hoboken - no cooking necessary. Str8 protein. - Salmon burgers - 15 mins in air fryer at 375 degrees, Arnold potato buns, veggies and tzatziki sauce. - Chicken Burgers from Cotton Cattle Co. - incredible buffalo chicken and Greek chicken burgers. - Baked Feta Eggs: 1 cup egg whites with 6 whole eggs, spinach and bell peppers. Make a massive batch on Sunday in ~20 mins. - 5 Ingredient Pasta Bake using Kaizen protein pasta, lowfat cottage cheese, and lowfat cheese.
Sides: Frozen veggies microwaved in the bag (~4 mins). Boiled potatoes (huge batch). Toasted sourdough with sugar free jam.
Snacks: Nonfat yogurt, fruit. NONE - not snacking at all is a very strong dieting technique.
Dessert: Icebreakers Sours, Yasso bars, Nick's, Halo Top, Protein Pints, Dove dark chocolates, Lily's dark chocolate chips.
Eat the foods above 80-90% of the time, and you'll be in significantly better spot by the 4th of July (FOJ). The other 10-20%? Eat whatever the hell you want.
During this period, pizza was consumed every single week. Beer was consumed in varying quantities throughout - weddings, bachelor parties, weekend trips and birthdays with double digit drinks consumed in a single day. I also had a 3 week dry stretch.
Cut out the throwaway drinks that you consume out of habit, boredom, or laziness. Save them for real special occasions. If you don't have a choice, swap in NA beers like Athletic Brewing. Delicious and you won't notice the difference.
May the #shred be with you. Hal the Health Coach
