I lost 30+ lbs in 90 days.

MEALS I HAD

The goal here is: high protein, high satiety, simple repetition.

Breakfast options

• Egg scramble
  • 2–3 eggs
  • spinach, tomatoes, onions
  • optional: small slice of toast or avocado
• Oats bowl
  • oats cooked in water or milk
  • banana or berries
  • small spoon of peanut butter
• Greek yogurt bowl
  • plain Greek yogurt
  • fruit (banana, berries, apple)
  • small handful of nuts or honey drizzle

Lunch options

• Chicken rice bowl
  • grilled chicken
  • rice (moderate portion)
  • mixed salad vegetables
  • olive oil or light dressing
• Tuna wrap
  • whole wheat wrap
  • tuna mixed with yogurt or light mayo
  • lettuce, cucumber, tomato
• Lean protein + carbs + veg plate
  • chicken, turkey, or fish
  • potatoes or rice
  • large portion of vegetables

Dinner options

• Protein stir-fry
  • chicken, beef, or fish
  • mixed vegetables
  • small portion of rice or noodles
• Grilled protein plate
  • chicken or fish
  • roasted vegetables
  • optional small carb portion
• Lentil or bean-based meal
  • lentils, chickpeas, or beans
  • vegetables mixed in
  • light seasoning, controlled portion

Snack options

• fruit (apple, banana, berries, orange)