I think you’ll agree with me when I say:
When we think of weight loss, the first thing that crosses our mind is “diet”.
But which diet should we pick?
There are tons of diets to lose weight all over the internet, right?
Starting from diets that are cleaning our organism of toxins, known as the Detox diets, to many diets with different food schedule.
But you cannot expect a lot from a diet, if a diet lasts one month, or even if a diet lasts several months.
The results from these short lasting diets, will be gone very soon after finishing the diet.
Also, it’s pointless and unnecessary to have a diet that makes you starve!
You are gonna follow this diet to end with all of your heart, just to get back to your old eating habits.
The only thing you would think about, while being on this diet, will be food, because you’ll be in constant hunger.
And these kinds of diets can bring you nothing but some digestive problems.
But what will you say if I offer you a diet that gives you everything!
You can eat every single thing that you want to eat, only if it’s cooked in the right way?
Would you be able to change the word “diet” into a healthy eating lifestyle?
This is actually the best weight loss diet, where you can have a snack, and you can have a meal if you’re hungry even if it’s 10 pm.
Knowing that it would be good for your health, it would be great for your heart, and it would be gorgeous for your body, why wouldn’t you, right?
How Does It Works?
Well, let’s start from the beginning:
When you see a picture of a girl that looks sexy and very attractive, with a toned body and gorgeous ABS, you have to know that she haven’t got that body by sitting on the couch and eating pizza.
It takes months, even years to build that body, with a lot of commitment, dedication and discipline.
By everyday workout and healthy eating plan.
It takes guts, you know!
People don’t realize until they begin this journey, just how much much courage and commitment it takes!
The everyday battles of resisting food temptation, exercising even when your body doesn’t want to, dealing with people’s unwanted comments and opinions.
All of this takes courage!
But the good thing is that it’s possible!
As I explained the workout program, now it is time for the healthy eating guidelines.
When we workout, we have to be on a eating healthy plan, that is designed for fitness lifestyle.
This means proteins when your muscles need them, and carbs when your body need the energy.
It may remind you of the protein diet.
The protein diet contains not only protein, but also a lot of carbohydrates to give you energy, and a lot of salads and fruit.
The most important thing is that they are cooked healthy, and that means that they should be baked, roasted or if you like it better, boiled instead of fried.
You should forget about fried food, because oil on the heat, is one way to destroy a good food.
Now, get ready for the best healthy eating plan!
Meal Plan
According to the workout programs, I warmly recommend to you, here is my healthy eating plan.
Here it is:
1.Breakfast
- fruit;
- wholegrain oatmeal;
- eggs with salad;
- protein or seed based bread;
- greek yogurt with nuts;
- berry smoothie with milk and chia seeds.
You can have whatever you want for breakfast.
You just have to make sure that you start your day in the right way.
I like to keep my breakfast:
proteins + fibers + healthy fats
And there are days when you just don’t feel hungry.
But in days like these don’t skip breakfast!
Just have a smoothie, or a glass of yogurt with flax seed before your coffee, and you’re set!
2. Lunch
Here’s the simple formula for your lunch:
Fibers + Protein + Healthy Fats + Greens
Here’s what this means:
- beans
- roots
- peas
- occasionally: brown rice or whole grain pasta
You just have to avoid big amounts of carbs, especially the bad carbs!
Then we head on to the proteins:
- chicken
- turkey
- beef
- fish
- seafood
- mushrooms
- tofu
Then, healthy fats:
You can add nuts, olive oil, or maybe a healthy based dressing with sour cream.
They have to be cooked in the right way.
Skinless, fat less, with olive oil, baked or roasted.
And the greens:
– salads
3. Dinner
Your dinner should come right after your workout, and it should look the same as the lunch, just without the carbs.
So proteins + salads, and you can always add some beans too, but keep it low carb.
4. Snacks
- protein bars
- nuts
- healthy chips
- energy bars (no sugar added)
- and everything that counts as a desert or snack, but is healthy and low sugar.
Hi Monica!!
I absolutely love how you explain exactly what to eat in this article! Thank you so much for your guidance!!:)
Hey Kayla,
I’m so glad that you like it!
Love <3
Hi Monica!!
I absolutely love how you explain exactly what to eat in this article! Thank you so much for your guidance!!:)
I love everything about this post as well as your site. This post is a simple no nonsense guide for how to eat. That’s the most important part … it – is – SIMPLE. It gets daunting scouring the internet for resources.
I love everything about this post as well as your site. This post is a simple no nonsense guide for how to eat. That’s the most important part … it – is – SIMPLE. It gets daunting scouring the internet for resources.
Hi Monica,
First I read your post about how to quit sugar (that all grains and fruits are bad) and now when I read this healthiest eating plan post, everything is very confusing! :(
If you say that grains and fruits are bad, then why are they still in the healthiest eating plan? Can I eat them or not if I want to loose wait and stay healthy?
Thanks in advance!
Hi Emame,
I know it’s confusing, but I’ll explain it all to you shortly.
Here’s the thing, when you workout, my healthy eating plan is based on a diet that’s recommended when you’re going to the gym and working hard.
It has grains in it, because they’re source of energy.
So if you workout daily, you’re gonna waist that energy – but if not, you’re gonna end up with getting extra fat.
But as long as you keep it careful and choose whole grains, you can eat them.
I recently found out about how sugar is bad for you, and believe me I was shocked!
I made this program as a detox period, so that people can try living without sugar in their lives and see the benefits.
As I was trying it, I really felt better with myself.
So yes, you can try it for a month, but if you think that’s to much for you – feel free to get back to the grains.
Just be careful with the grains, and choose the carbs that are good for you, such as brown rice, whole grain products etc.
Hope I explained myself :)
Love,
Monica
Thank you, I’ll try my best! :)
I can not believe the work you have put into your website ALL for the good of helping! Not only are you beautiful on the outside but even more so on the inside. Thank you for the workouts and food reminders, today is the day I start! Here’s hoping an older girl like me can still have results like I once had before babies and aging lol!
Dear Roxanne,
I’m so glad that you like my blog and find it inspiring!
I love what I do, helping other girls get the best of them, so it’s an honor!
I just want to say: Just do it, keep going, work out, sweat your ass off, and believe me babe, you’re gonna get that body you want faster than you think! :)
I promise you that!
Love,
Monica
I agree! People pet millions of dollars for this! Thank you for sharing. Everything about it is amazing! Day 1 starts now!
I’m SO happy to hear this!
Hugs!
Monica
I can not believe the work you have put into your website ALL for the good of helping! Not only are you beautiful on the outside but even more so on the inside. Thank you for the workouts and food reminders, today is the day I start! Here’s hoping an older girl like me can still have results like I once had before babies and aging lol!
Amazing! You have put so much work & love into this site. I have bookmarked it and will be visiting often!
Melanie,
Thank you for these kind words!
I’m glad you like my blog, and I hope you’re coming back again :)
Monica
Amazing! You have put so much work & love into this site. I have bookmarked it and will be visiting often!
My only issue with all of these meal plans out there, is they doesn’t account for those that workout in the morning. Evening workouts don’t work for my schedule. Which means, I wake up, have a protein powder shake, workout, each eggs/yogurt/oatmeal and continue about my day like you suggest.
My only issue with all of these meal plans out there, is they doesn’t account for those that workout in the morning. Evening workouts don’t work for my schedule. Which means, I wake up, have a protein powder shake, workout, each eggs/yogurt/oatmeal and continue about my day like you suggest.
I’m a little confused on the lunch plan. I usually eat pasta and veggies for lunch for the carbs and I typically do this daily. You said occasionally; so now I’m worried, is that lunch bad? I workout a lot and for dinner I eat salads and chicken. I thought it was okay to have a carb based meal a day so that I have the energy for my workout.
Thank you!
I love everything you post on your blog. It’s amazing.
Hi Hannah,
Don’t worry, because since you workout, you’re probably losing whatever you eat for lunch.
Just a tip, try eating whole wheat pasta, because white pasta is literately white bread.
And try not eating pasta every single day… there are so many lunch ideas that are twice healthier than pasta, and will also give you pure energy.
Beans for example, or lentil – they are full of fibers and proteins, and still are lower in carbs and calories.
Instead of burning the pasta while you workout, these meals will help you use your own energy sources and maximize the calorie burn.
So, you’re doing nothing wrong, just try mixing it up now and then.
Love,
Monica
It’s great that this meal plan is healthy, but THERE ARE SO LITTLE CARBS IN IT. Why are people so scared of carbs? Just one tiny portion of lentils/beans/wholegrain pasta a day is too little! Even with all the fruit!! Look everywhere, it is well known thay we should consume 45-65% of our calorie intake from carbs. And in this meal plan it is obvious that it’s much less than that! Our bodies need them to keep us healthy! Our brain runs on glucose, keeping a healthy menstrual cycle requires carbs, even if we don’t work out! Carbs do nothing to you! They bring benefits!
I have been looking for a very specific simple workout and meal plan without paying for a personal trainer. This will do it. Thanks Monica.
I’m so glad you like it ^^
Have you checked my latest workout program “Breaking Fat”?
Here it is just in case you haven’t: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
I think you’re going to love it :)
Let me know what you think.
Love the idea of eating in a healthy way, making great changes in my life.Thanks for sharing .
Hi monica!
I just found your blog and im loving it i’ve been reading lots of your articles and they’re awesome!
I need your help. I’m having like a mental battle when it comes to food. i’m 15 years old 5’4 and I lost 7 since I started the gym, my current weight is 137 im trying to lose some weight and get to my ideal weight 130 and stay fit. I workout 5 times a week and I started a month ago. I dont have any problem working out I just like the sensation on my body of having a full stomach or that’s what I think because I cant find any other explanation. I would eat healthy food or unhealthy food it does not really matter when it comes to hunger and when I mess my “diet” I would start again and it would last for 3 days and then the cravings would start.
I would really appreciate if you help me.
Thanks in advance!
p.s. excuse my english I’m not native american
Hi Yelenis,
Don’t worry, that happens to me too, I sometimes feel so hungry and eat a lot.
The most important thing is to keep it healthy in moments like that.
Eat a bowl of Greek yogurt with some seeds or nuts, or make yourself an oatmeal, drink a cup of tea, take a few teaspoons of peanut butter, or eat a salad with eggs…
Make sure to always keep it healthy, because the problem isn’t always how much you eat, but what you eat.
With adding workout in your everyday schedule, you’re going to keep your form, and look and feel amazing :)
Thank you very very much :) it really helped and keep writing awesome blogs like this one
Hi monica!
I just found your blog and im loving it i’ve been reading lots of your articles and they’re awesome!
I need your help. I’m having like a mental battle when it comes to food. i’m 15 years old 5’4 and I lost 7 since I started the gym, my current weight is 137 im trying to lose some weight and get to my ideal weight 130 and stay fit. I workout 5 times a week and I started a month ago. I dont have any problem working out I just like the sensation on my body of having a full stomach or that’s what I think because I cant find any other explanation. I would eat healthy food or unhealthy food it does not really matter when it comes to hunger and when I mess my “diet” I would start again and it would last for 3 days and then the cravings would start.
I would really appreciate if you help me.
Thanks in advance!
p.s. excuse my english I’m not native american
You convinced me to start the weight loss workout plan. I am usually very lazy and it is really challenging to me get out of the confort zone but you somehow convinced me to start a new life.
Your blog is really helpful and it has all the information that you need to start work out. Big thank you for tips and keep going.
Hi Loredana,
I’m so happy that you got inspired to work out, and start changing your life!
You just go girl!
And please feel free to contact me if you have any questions or concerns – I’ll be more than happy to help! :)
You convinced me to start the weight loss workout plan. I am usually very lazy and it is really challenging to me get out of the confort zone but you somehow convinced me to start a new life.
Your blog is really helpful and it has all the information that you need to start work out. Big thank you for tips and keep going.
Hi Loredana,
I’m so happy that you got inspired to work out, and start changing your life!
You just go girl!
And please feel free to contact me if you have any questions or concerns – I’ll be more than happy to help! :)
Hi Monica. Love this meal guide, it’s simple and straighforward. I was wondering if you could give me some examples of what you eat for snacks on a typical day. Thanks!
Hi Brandy,
I usually eat nuts for snacks, such as almonds, cashews or peanuts.
I love peanut butter, so I take a few teaspoons when I feel like snacking.
I also snack baked soy beans or chickpeas, sunflower or pumpkin seeds with few slices of avocado.
Hope I helped in choosing your snack :)
I love this .I feel like I have a better plan now! Only thing is I workout in the mornings before work so how does this change my diet?
Well, lifting on empty stomach is not a good idea at all.
If you are doing cardiovascular exercises such as running, jogging, elliptical workout or other cardio exercises, than it’s okay.
Weight lifting has to come after a good meal, so morning lift ups are not a good idea.
What do you exercise?
The dinner section is mostly covered by a web advertisement. :
The dinner section is mostly covered by a web advertisement. :
Hi there,
Thank you so much for all the work you’ve put into this blog, I’m just wondering what sort of portions you suggest?
Hi Anna,
I think that the portions doesn’t matter, as long as the meal is healthy.
I personally eat a size of a portion that leaves me full when I finish it.
Not overeaten, but full.
So don’t be afraid to eat as much as you feel like you need, as long as you avoid any kinds of sugars and bad carbs :)
Loving your blog :) thank you so much!
Caroline,
I’m so glad to hear that! :)
Hey I was hoping if you could make a printable sheet like you did with the breaking fat
I would definitely add that in my to do list!
Thanks for the great suggestion :)
Hey I was hoping if you could make a printable sheet like you did with the breaking fat
I can’t see the dinner plan. There’s and ad blocking. I keep refreshing and open new windows but it won’t go away. Help!
Nevermind, It’s fixed.
Nevermind, It’s fixed.
I use to eat like this when I was 18 or 19 years old and I did a full split body workout where I would do upper body MWF and lower body Tue and Thurs and alternate every week. I thought I was doing it wrong and got discouraged by all of the articles being written on fitness and everyone had different ideas and opinions on the best way to be healthy. I was probably in the best shape I have ever been in to. Now I am 25 and have hashimotos and I gained a lot of weight my last few years of college. I got up to 154. I started eating right again and excising more and I am down to 135. My goal is to get to 125 my the end of the summer. My boyfriend and I are going to the beach and I want to look good again. I have been reading your blog for the past couple of days and you just make so much sense that I am going to give your weight loss program a try and I feel confident that its going to work. Thank you for providing guidance for girls like me!
You just go girl!
Clean your diet, exercise daily and make healthier life choices, and you’ll be the sexiest girl on the beach, I promise!
Have you tried my Breaking Fat workout program?
I have not. I just recently found your blog!
I use to eat like this when I was 18 or 19 years old and I did a full split body workout where I would do upper body MWF and lower body Tue and Thurs and alternate every week. I thought I was doing it wrong and got discouraged by all of the articles being written on fitness and everyone had different ideas and opinions on the best way to be healthy. I was probably in the best shape I have ever been in to. Now I am 25 and have hashimotos and I gained a lot of weight my last few years of college. I got up to 154. I started eating right again and excising more and I am down to 135. My goal is to get to 125 my the end of the summer. My boyfriend and I are going to the beach and I want to look good again. I have been reading your blog for the past couple of days and you just make so much sense that I am going to give your weight loss program a try and I feel confident that its going to work. Thank you for providing guidance for girls like me!
Hi! I just found your blog am I absolutely LOVE it! The only problem for me is that I’m so afraid to take the reigns on meal planning! Are there any specific recipes you use? I’m just so bad at figuring out what to cook and what seasonings to use! Please help! :)
Hi Jessie,
I’m so glad you like my blog and find it inspiring.
Well, sometimes figuring out what to eat can be a real pain in the ass – I agree with you! :)
Not to mention finding time to actually cook your meal :)
Well, actually I have an article that can help you, here it is: https://fitgirlsdiary.com/2015/08/05/10-post-workout-meals-for-proper-fuel-up-fast-and-easy-recipes/
There you have 10 post workout meals, with recipes attached to them.
Also, my personal favorite these days is humus with just any kind of meat or fish.
You know, humus is made out of blended chickpeas with different kinds of spices, olive oil and other ingredients you like.
Hope I helped a bit :)
Hi! I just found your blog am I absolutely LOVE it! The only problem for me is that I’m so afraid to take the reigns on meal planning! Are there any specific recipes you use? I’m just so bad at figuring out what to cook and what seasonings to use! Please help! :)
Hi Jessie,
I’m so glad you like my blog and find it inspiring.
Well, sometimes figuring out what to eat can be a real pain in the ass – I agree with you! :)
Not to mention finding time to actually cook your meal :)
Well, actually I have an article that can help you, here it is: https://fitgirlsdiary.com/2015/08/05/10-post-workout-meals-for-proper-fuel-up-fast-and-easy-recipes/
There you have 10 post workout meals, with recipes attached to them.
Also, my personal favorite these days is humus with just any kind of meat or fish.
You know, humus is made out of blended chickpeas with different kinds of spices, olive oil and other ingredients you like.
Hope I helped a bit :)
Hi there!! I just found your blog and I LOVE it! You’re amazing! Anyway, I was wondering if you had a more specific and detailed meal plan? I’m so bad at doing it myself and always get confused on what exactly to eat and what seasonings are good…etc. please help!!
Jessica,
I don’t have a specific meal plan, because I like to live it up to every one of you to choose what you want to eat, and not to obligate yourself to eat something you don’t like.
I have a few meal ideas that can help you decide about what to actually prepare, but other than that I like to leave it up to you.
Here’s a link: https://fitgirlsdiary.com/2015/08/05/10-post-workout-meals-for-proper-fuel-up-fast-and-easy-recipes/
In this meal plan, I’ve made a list of approved foods, and foods that are not recommended, so you can mix it up as much as you like.
I just found you blog and I am hooked!!! Reading it everyday so that I am sure to have read everything! Thank you so much for your (free) workouts and eating plans. A lot of fitness bloggers ask money for that kind of advice. Thank you!!!
Maya,
Thanks a lot for the great comments – I really appreciate it!
Well, I believe that every one deserves to know the fitness secrets for free, so I don’t even think about asking money :)
I just want my articles to spread all over the network, so that more and more people learn about fitness.
So thanks a lot for visiting, and don’t forget to share :)
Love <3
Hello Monica,
My name is Star and I love your blog. It’s very motivating and easy to understand. I would just like to know what else does it say under the dinner section in this blog. There is an ad right on top of what you have typed there.
Oh yes of course, here it is:
3. Dinner
Your dinner should come right after your workout, and it should look the same as the lunch, just without the carbs.
So proteins + salads, and you can always add some beans too, but keep it low carb.
Sorry about the add, I’ll try fixing it :(
And i also wanted to know if it is ok to do my cardio in the morning an hour after my breakfast or should I wait 2 hours? and I should always do weight training 2 hours after eating, right?
I think it’s okay to do cardio in the morning, I’d suggest you to do it on an empty stomach and then eat your breakfast, but if you like it better right after the breakfast, that’s fine too :)
And i also wanted to know if it is ok to do my cardio in the morning an hour after my breakfast or should I wait 2 hours? and I should always do weight training 2 hours after eating, right?
I think it’s okay to do cardio in the morning, I’d suggest you to do it on an empty stomach and then eat your breakfast, but if you like it better right after the breakfast, that’s fine too :)
Hello.
I’ve recently started Jaime easons workout routine and I’m really enjoying it. I eat clean but have not but counting calories like I used to. I’ve been told by personal trainers in the past to stick to 1200 cal a day in order to lose weight. On the flipside though I’ve had another trainer tell me that’s not nearly enough in order to be healthy . I currently weigh 188 at 5’8″ . Any suggestion for calories and macros. I keep getting mixed messages.
Lindsay,
You shouldn’t count calories, but you should definitely kick out some foods in your diet, and that means sugars and bad carbs.
Just focus on eating proteins, fibers, healthy fats and greens, and you’re all set.
Almonds have loads of calories, but it’s always better to eat a handful of almonds than to have a glass of Coca cola zero.
It all comes down to healthy food in the end :)
You can check my giving up sugar technique, yo learn more about why you should quit sugar for good, here it is: https://fitgirlsdiary.com/2015/09/15/giving-up-sugar-the-team-up-technique/
Hey Lindsay
I also just started the same program! I’m not counting calories but making sure that I’m getting all of the protein I need. I have read that you should eat the amount of protein as much as you weigh. I weigh 135 so I try to eat around 135 grams of protein a day. Eating complex carbs like oatmeal also helps me out. But I just measure my stuff out my using my hand. Bodybuilding.com has a lot of neat tricks and it’s all about what’s right for your body. Your trainers might say one thing but it’s how your body reacts is what matters the most. Just do what makes you feel good.
Hi Monica.
I love your blog! My question… my oldest daughter is allergic to peanuts and tree nuts, therefore I am unable to eat them as well. What do you suggest in place of nuts? We are able to have sunflower seeds, but difficult to find them that are not shared with equipment used to process nuts. :(
Thank you in advance!!
Ashley
Ashley,
In exchange for nuts you can definitely eat seeds.
Pumpkin seeds, sunflower seeds, flax seeds…
You can search for seeds cracker recipes, they’re the best :)
This is exactly what I have been looking for! A meal plan explained clearly and with enough flexibility, that I can understand how to create my own. Thank you so much. All other sites seem to forget about the newbies and assume too much prior knowledge.
I’m so glad to hear that you like my blog, and find it helpful!
Thank you, it means the world to me! :)
Love your blog , and I’m hooked :) I started to eat lots of chicken but I’m getting tired of it. I grew up eating Indian food and as a vegetarian, so it’s tough for me to eat that type of protein. Do you recommend any other protein substitute for dinner ??
Hey Rajal,
I am so happy you like my blog!
Yes, there are many other proteins replacements for chicken, for example turkey, beef, fish, sea food, eggs…
Here’s a 7 day meal planner, I hope it helps you get some ideas:
https://fitgirlsdiary.com/2016/07/27/7-days-of-healthy-meal-prep-ideas-ready-to-eat-meals-and-protein-on-the-go-with-the-best-meal-containers/
Thanks for all the info! I’m going to try this program next week! I work out in the mornings. Should I have breakfast before weight training and wait a certain period of time before hitting the gym? Or should I just have a snack before training and then breakfast after?
Lissette,
Yes, it would be for the best if you eat breakfast first, and then after an hour or two to have your strength training.
Also, after your training you should have a protein fuel up.
It doesn’t have to be a full meal, you can have a protein shake or a protein (low carb) bar.
Thanks for all the info! I’m going to try this program next week! I work out in the mornings. Should I have breakfast before weight training and wait a certain period of time before hitting the gym? Or should I just have a snack before training and then breakfast after?
Lissette,
Yes, it would be for the best if you eat breakfast first, and then after an hour or two to have your strength training.
Also, after your training you should have a protein fuel up.
It doesn’t have to be a full meal, you can have a protein shake or a protein (low carb) bar.
Thank you so much for this information!
I was looking at your weight loss program and was wondering when to implement a protein shake.
Thank you!!
Thank you so much for this information!
I was looking at your weight loss program and was wondering when to implement a protein shake.
Thank you!!
Hi so i am about 125 i just want to tone and grow my but and legs and flatten my belly. When i start working out i start losing the weight from the wrong area’s such as my legs and butt and not from my belly. What am i doing wrong and do you have any advice for me
I HAVE A QUICK QUESTION FOR YOU- SOME DAYS I DON’T HAVE A CHOICE BUT TO WORK OUT IN THE MORNING DUE TO MY VARIOUS WORK SCHEDULE. WHEN I DO WORKOUT IN THE MORNING I USUALLY HAVE A BAR OR MAYBE BANANA 30 MIN BEFORE AND THEN A SHAKE OR SOMETHING WHEN I AM DONE WORKING OUT. WHAT ARE YOUR THOUGHTS ON THIS AND IF YOU WOULD RECOMMEND SOMETHING ELSE? OTHERWISE I WORKOUT AFTER WORK AND BEFORE DINNER
Carol,
I’m so sorry for replying a bit late.
Working out in the morning is a great idea, I do it every now and then too.
And if your workout is cardio based and there are no heavy weights or high-intensity workouts involved, you are all set.
However, I find it a bit harder to work out on an “empty” stomach. It just feels harder, for me at least.
So, there are definitely workout programs that require more than a banana to fuel up (the BBB Workout Program is definitely one of them :)), but if you really feel like it doesn’t hurt your performance – keep it up.
Hope I helped.
Hugs,
Monica