Starting a weight loss journey can feel overwhelming, especially when trying to figure out a healthy eating plan. Sure, we all know the basics: regular exercise and good nutrition. But sticking to those healthy habits? That’s a whole different ball game. Thankfully, some experts know exactly how to make it easier. One health coach and TikTok creator, @fitnfineewithpenelope, has been there, done that, and she’s sharing her super-simple and effective plan for a full day of eating to help you lose weight.
Penelope’s own story is impressive: she’s lost over 100 pounds naturally and kept it off for more than 8 years. According to her, if you follow the right approach to meals, you can expect to lose about 8-10 pounds a month. Here’s what her typical day of eating for fat loss looks like—and how it could work for you.
1. Kickstart your day with a healthy breakfast
Skipping breakfast might seem like a quick win for cutting calories, but Penelope is firmly against it. “You’ve got to eat breakfast,” she insists. “Intermittent fasting might work for some, but it’s not sustainable for the long haul—it can actually slow down your metabolism.”
Her go-to breakfast? “Two egg whites (about 6 tablespoons), two slices of uncured turkey bacon (with about 6 grams of protein each), and 1-2 slices of keto toast.” It’s simple, packed with protein, and gets your metabolism going.
In a hurry? She’s got a plan for that, too. You can meal-prep your breakfast for the whole week: “Just pop an egg white and turkey bacon on a keto toast or English muffin, wrap it up, and toss it in the fridge. Then, when you’re ready to eat, microwave it for a minute or so, and boom—breakfast is served!” This quick meal gives you a protein-packed start to the day with 20-30 grams of protein.
2. Keep your metabolism humming with a snack
Two hours after breakfast, Penelope recommends grabbing a snack to keep your metabolism on track. “I love Greek yogurt—my favorite is Ratio Greek yogurt, which has 25 grams of protein,” she says. If you need to sweeten things up, she suggests adding some berries for flavor and extra nutrients but warns, “Skip the honey and granola; it just adds unnecessary carbs and calories.”
3. A no-fuss lunch that works
When it’s time for lunch, Penelope keeps it straightforward. “I like to have 6 oz of chicken breast or thigh, one cup of potatoes or ¼ cup of rice, and a cup of veggies.” Simple, right? According to her, “It’s the simple stuff that works when you’re trying to lose fat.”
4. A protein-packed afternoon snack
To avoid that late-afternoon slump and prevent overeating later in the day, Penelope suggests another snack about two hours after lunch. “I usually go for a tuna packet, a Barebells protein bar, or a bag of Quest protein chips.” She explains that high-protein snacks help keep you fuller for longer: “You’ll feel more satisfied and won’t rack up the carbs and calories like usual.”
5. A fun, easy dinner
Who doesn’t love taco night? For dinner, Penelope suggests a tasty and filling taco meal. “Grab two low-carb tortillas (I like Mission or Xtreme brand), and fill each one with 3 oz of your choice of protein—chicken, ground beef, ground turkey, or ground chicken.” That’s 6 oz of protein, giving you a solid 30 grams in total.
For toppings, she swaps sour cream for a healthier option: “Plain Greek yogurt tastes the same as sour cream, so use that instead. Add a tablespoon on top of your tacos, and you’re good to go!”
6. Satisfy your sweet tooth with a low-cal treat
Just because you’re losing weight doesn’t mean you have to ditch dessert. Penelope recommends ending your day with a Yasso Greek yogurt ice cream bar. At just 100 calories and 5 grams of protein, it’s a sweet way to wrap up your day. “By now, you should feel full and satisfied,” she says.
And one last tip from Penelope: “Get to bed early! Staying up too late can lead to mindless eating.”
A few extra tips for success
Penelope reminds us to stay hydrated throughout the day. She also suggests having a protein shake within 30 minutes of working out to help with muscle recovery and keep your metabolism in check.
Her final words of encouragement? “Follow this plan, and within two weeks to a month, you can lose up to 8 pounds.”
We’re all in for this plan!