What I Eat In A Day For Fat Loss

fat loss Mar 30, 2022

You guys have been asking me to do a “What I Eat in a Day” post for a long time now, and to be honest, I’ve been a bit hesitant.


For a few reasons:


  • I never eat the same thing every day nor do I ever eat the same amount every day. Some days I eat more, some days I eat less.


  • I don’t always eat in a deficit. And you shouldn’t either! I have weeks in the month where I’m eating at maintenance, in order to keep my metabolism thriving and my hormones balanced. This is really important when losing fat in order to make it sustainable and less likely you’ll gain it all back.


  • I’m a small person, although I have built more muscle over the last few years, I’m still 5’1” and not majorly active and likely require way less food than you or the “average” female. Just because I eat it does not mean you should eat it. You might need more food, or you might need less food.


If you’re interested in learning more about how much you should be eating and keeping your metabolism revved up while losing weight, I teach all of this in My Fat Loss 101 course.


So, now that we’ve got that out of the way, here’s what I ate yesterday:



Meal 1: A fatty collagen-rich coffee with coconut oil, ghee, collagen and creatine (only ¼ of the drink pictured here).


Meal 2: 2 eggs, a pasture-raised pork sausage, sourdough bread, avocado, and mushrooms at a cafe I was working at for the day.


Meal 3: 2 large chicken drumsticks, ground chorizo, and ½ of an avocado.


Dessert: 1 serving of my Coconut Butter and Jelly Protein Cookies from Protein Bakes because I love a sweet treat after dinner!


Also not pictured is a raw carrot I ate before dinner and a whey protein shake I drank post-workout.


I tend to stay lower carb on “deficit” weeks as it helps me feel more satiated and doesn’t stimulate my hunger as much as eating higher carb. The protein and fat in these meals keeps me full for hours, fuels my brain for work and my body for workouts and I don’t feel deprived at all!


I also tend to eat two larger meals when I'm in a fat loss phase as it's more satisfying for me to eat less larger meals than more smaller meals.


xo. Amanda


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