FOOD, NUTRITION 16th May 2016

Day in the Life: Exactly what to eat for weight loss


Though you wouldn’t have guessed it if you live in NYC, summer is almost here, which means diet season is in full effect. If you want a structured guide on losing weight look no further. What I share with you is a typical day of things I would eat when I couldn’t exercise due to surgery and food was all I could control. The results speak for themselves – photo of me on the left is September 2011 and on the right is May 2012. These meals are simple yet effective, they deliver proteins and fats to keep you full without sacrificing flavor.  You can expect to see results in days if you stick to it. There really is no secret when it comes weight loss: keep Carbs low and Fats/Proteins high. 

BREAKFAST: Almond Flour pancakes with Berries



Yield: 2 pancakes


Coconut or Olive oil

1/4 cup almond flour or ground your own almonds in a food processor

1 egg

1 tbsp cacao powder

2 tbsp milk (dairy or vegan alternative)

1 tbsp ground flax seed


Blueberries & Strawberries

Prep Time: 3 minutes

Cook Time: 5 minutes per pancake

Make it:

  1. On a medium heat, coat a cast iron skillet or frying pan with oil
  2. Combine flour, egg, milk, flax & cacao powder in a bowl until batter is easy to whip but not too thin. Add water if needed
  3. Pour 1/2 of the batter into pan and cook each side for 3 minutes or until golden brown. Repeat for second pancake
  4. Top pancakes with cinnamon and berries

Nutrition (based on 2% Dairy milk): Calories: 283, Fat: 37g, Protein: 14g, Carbs:9g


LUNCH: (and here we can cheat a little)

Digg Inn Lemon Herb Chicken with Broccoli and roasted Brussel Sprouts


Digg Inn is an NYC based eatery committed to serving only seasonal and locally produced food.  I would come here (and still do sometimes) when I didn’t have time to make lunch in the mornings. I trust them because the quality in the food is obvious and beats any deli on the block. Most of all, Dig Inn loves vegetables (and so should you when losing weight).  If you don’t have a Dig Inn equivalent where you are, stick to places where you can at least get vegetable options, even if it’s just a salad, and be sure to get your protein in!

Nutrition: Calories: 500, Fat: 30g, Protein: 41g, Carbs:24g


DINNER: Breaded Cod fillet

IMG_5760 2

Yield: 1 serving


8 oz cod fillet

1/2 cup breadcrumbs


Lemon juice from half a lemon

Salt, Pepper & Cumin powder


Vegetables of choice for side

Prep Time: 10 minutes

Cook Time: 20 minutes

Make it:

  1. Pre-heat oven to 350F
  2. Line a baking tray with parchment paper and place cod and vegetables onto tray
  3. Season cod with salt & pepper, and vegetables with salt & pepper plus knobs of butter
  4. Chop a handful of cilantro (removing stem) and mix in a bowl with breadcrumbs
  5. Sprinkle breadcrumbs and cilantro over cod, topping with a few knobs of butter
  6. Squeeze lemon over everything (fish and vegetables) and place in oven for 25 minutes or until breadcrumbs are golden
  7. Serve up and enjoy!

IMG_5747 IMG_5749IMG_5751

Nutrition: Calories: 25, Fat: 11.5g, Protein: 40g, Carbs:N/A (fish has zero carbs, and you don’t count vegetables).

And there you have it!! A sample day of meals for weight loss. Bear in mind you should also be snacking between meals too, for this I recommend greek yoghurt, berries, Quest bars and hard boiled eggs. It is very important however to listen to your body. If you feel faint or weak EAT more, be it fruits or even starchy carbs like bread or rice, which are fine once a day (providing you stick to one serving). You should enjoy cheat meals and eat whatever you like on the weekends.

Next week I will lay out a weekly meal plan I myself followed and have since given to friends who also lost weight using it.

Note: This style of diet is not for those engaged in high intensity or weight training workouts. That is a topic for another day.

Disclaimer: I am not a doctor and this is not medical advice. Please consult your physician before hand for any personal concerns.

As always, pushing for health xx