My Diet That Helped Me Lose 20 Pounds

diet plan / meal plan

diet plan / meal plan

I started my fitness journey a little over 4 months, April 10th to be exact.  Since then I have lost 20 pounds and 6% body fat.  But more importantly I feel so much healthier, I have a lot more energy and a clearer mind.

So here is my diet.  I don’t like to think of it as a diet, rather a healthy lifestyle:

2-3 eggs, plain with nothing on them
Handful of berries, I like blueberries & strawberries
1/4 cup oatmeal, plain (optional)

Meal 1
4 oz chicken
Spinach or Kale
1 Tbs of salad dressing (make the sure the ingredients are good with no sugar)

Meal 2
Fish, I like Salmon, or Chicken
Asparagus or Cauliflower
1/4 cup brown rice, every other day (optional)

Meal 3
Steak (2x a week) or Chicken
Green Beans or Salad
1/2 Sweet Potato, every other day (optional)

Post Work-Out Smoothie
1 Banana
Scoop of Protein
Water & Ice

This is a very trim protein shake.  If you want to add more ingredients or flavor you can add cinnamon, organic cocoa powder, a couple drops of honey, almond butter, strawberries, almond milk.

Handful of Raw Almonds or Raw Cashews
Apple, Berries
1/4 Avocado (I put this with one of my meals)
Drink a gallon of water a day

As you can see from this diet it’s lots of lean protein with veggies, very little carb, no sugar.  I like to meal prep ahead of time and have all my chicken cooked and ready to eat in the fridge.  This is much easier when it’s time to eat.

The biggest thing for me is to focus on what I can eat, not on what I can’t eat.  I stay focused on my goal and all the healthy foods I get to eat.  Eating healthy makes me feel so much better, I have a clearer mind and tons of energy.  This is motivation enough to eat healthy.

When I’m trying to lose weight I follow this diet 100% and do not cheat at all.  If I’m maintaining my body I follow it 80%-90% of the time.  I have a few cheats here and there, but most of the time I am making healthy food choices.