5 Meals to eat on repeat if you want to lose weight

One of the most common questions I get as a nutrition coach is “what should I eat to lose weight?”

This might hurt a little when I say this but at the end of the day it’s not about what you eat but rather about how much you eat.

Calorie deficits are ALWAYS going to be king for fat loss. It’s science. Period.

BUT things like the types of foods you eat will affect the calorie in vs. calorie out equation.

Because without vital nutrients your hormones, gut health, and sleep all suffer.

Which lowers your metabolic rate (aka how many calories you naturally burn a day), and it makes the entire process feel absolutely miserable. Plus, you’ll feel like sh*t.

So, it’s key to eat nutrient dense protein packed foods so you feel your best but also important to make them tasty, so you don’t feel like you’re overly restricting yourself and still actually enjoying your meals.

Because I don’t know about you but I’m not about to eat dry chicken and broccoli every day to lose a few pounds.

So, if I wanted to lose your next 10-15 lbs in the next 12 weeks here are 5 meals I’d eat on repeat (and actually have been doing because I’ve been prepping for my wedding in less than two weeks):

1. Egg white & pork scramble with cottage cheese. For me I use the pulled pork from Trader Joe’s (it’s freakin delicious) but if you don’t have a TJ’s near you, chicken sausage is a great alternative. I heat up the pork (it’s already precooked) then take a serving and throw it in a pan with egg whites and cottage cheese. If you’re not a cottage cheese fan, trust me on this one. It gives it a salty cheesy flavor without the weird texture because it melts but has way more protein then regular cheese does. Depending on how many calories you have for the day you could add a piece of toast to this meal with some avocado on top.
2. Cod with broccoli, rice, & black beans. Cod cooks really fast and has a light flakiness to it so it’s one of those super easy quick meals. I throw about 3-4g of butter in a pan and sauté each side for 3-4 minutes. Then I throw another 4-5g of butter in my rice and beans. Honestly adding butter to high fiber and protein rich foods is the absolute way to go.
3. BBQ chicken with sweet potatoes and green beans. You can use chicken breast or chicken thighs. I prefer thighs because I think they have more flavor (I use skinless and boneless), but chicken breast will be lower in calories. Then make sure to use a sugar free BBQ sauce to save on calories but still get tons of flavor you can lather on. I recommend G Hughs brand. For the potatoes, I like using Japanese sweet potatoes (just a personal preference) and I’ll add 5-7g of butter to it.
4. 0% Greek yogurt berry bowl. 1 serving is packed with protein and super low in calories which makes it easy to add your own toppings. I like to add raspberries, blueberries, and strawberries. Sometimes for even more protein I’ll mix in a scoop of my favorite protein powder before I add the berries (a peanut butter or chocolate flavor works really well here). Then drizzle some honey over the whole thing (about 15g). Easy, quick, delicious, and healthy.
5. Burger salad. Make sure you use 96% lean ground beef! You’ll get so much more bang for your buck, and you can’t taste the difference. Cook the ground beef and throw half of it on some iceberg lettuce and spinach. Throw in a hardboiled egg, some chopped red onions, chopped tomato, avocado, and light cheddar cheese. I personally don’t think this needs a dressing but if you want one I’d go for a fat free ranch or green goddess.

These meals can be prepared in under 30 minutes and deliver simple and effective ways to hit your protein goal to help build muscle, keep you fuller for longer, and aid in faster recovery all without tasting bland or boring.

But there's still a critical piece of information missing.

And I’m talking about the kind of info that would make or break your progress when it comes to fat loss and building muscle to get that toned look.

Can you guess what it is?

Hint…I mentioned it earlier…

Yeah, you need to know how much you need to be eating in order to cater these recipes to your goals.

So, I want to offer my help.

If you’re up for it, I’ll build you a personalized blueprint to help you figure out how much you should be eating and what your next steps look like to reach your fat loss goals.

I'll evaluate your eating habits, identify what needs tweaking, and tailor the plan to create real results for you.

Sound good?

Comment NUTRITION below and I’ll send your next steps.