WHAT I EAT IN A DAY | WEIGHT LOSS MEAL PLAN FOR WOMEN

[Music] [Music] take ass it’s feasel Jane today I’m going to do another ideal day of eating for maximum weight loss so I ready does one of these over in my channel it’s kind of like a what I eat in a day to lose weight video which I’ve done a few of but it’s more focused on kind of showing you examples of kind of what most women would need to eat in a day to lose weight of course it might change slightly depending on what how many calories you need so you might need to eat just a little bit less I wouldn’t go too much less or just a little bit more so I hope that is helpful to you and let’s get started with breakfast and then we will work our way through the day eating lots of delicious healthy meals even if you’re trying to lose weight it’s so important to start your day with a good healthy breakfast as what you eat for breakfast really sets the tone for your entire day of eating so for breakfast for this meal plan I really wanted to show you something affordable and easy and healthy and something that I feel that a lot of different people would like and a lot of different kinds of people would have access to I have showed you this before in other variations but I really wanted to use this simple recipe in this meal plan for these reasons to start I’m combining 1/2 a cup of whole rolled oats in a pot with one and a half cups of water and bringing that to a boil on the stove and then letting it simmer for about 10 to 15 minutes just to clarify these are rolled oats sometimes called old-fashioned oats they’re not quick cooking oats or instant oats and after that is done cooking I’m adding 1 TSP of cold-pressed coconut oil a pinch of cinnamon and 1 TSP of raw coconut sugar the sweetener is totally optional often don’t add any and all and you can also use another healthy sweetener that you prefer like 100% pure maple syrup Rowhani xylitol or stevia I’m just stirring that up and adding it to a bowl and just in case you were wondering the carbonate oil is adding healthy fats to the oatmeal which is a cod and so this will help to keep you fuller for longer with sustained energy and the cinnamon adds flavor and also helps to stabilize blood sugar levels now on top of that I’m adding 1 tablespoon of unsweetened peanut butter and also one medium banana that I have sliced up the natural peanut butter is adding good protein to the meal and also adding some more healthy fats and the Anana is adding some sweetness and also some good whole cup so as i always say here we have got ourselves a good well-balanced meal with good whole carbs healthy protein and some healthy fats too and so this will help to keep you fuller for longer with sustained energy throughout the morning and this breakfast will give you roughly 400 calories if you don’t like oatmeal you can substitute it for any of the other breakfast recipes that I have showed you on this channel I will link a bunch of different healthy breakfast recipes in videos below for you so for lunch today I’m going to show you this healthy sandwich that I am just so obsessed with at the moment and it’s really easy another super filling so to start I’ve got two slices of bread I’ve used 100% whole grain rye bread you can also use whole-grain gluten-free bread or another healthy bread of your choice basically as a rough guideline each class should be roughly 100 calories each which most breads generally are I’ve lightly toasted my bread but this is totally optional so now let’s make the sandwich I’ve got 1/3 of a cup of cooked chickpeas you can also use canned chickpeas just rinse them first and I’m roughly slashing the chickpeas in a bowl with a fork it doesn’t have to be perfect and just roughly smashing into that I’m adding some sea salt some black pepper and a little squeeze of fresh lemon juice and also one third of an avocado and just smash that all up with a fork and mix it together I’m also adding a little bit of Italian herb mix which is optional but it adds some extra flavor so now that’s done I’m just spreading that on to one of my turf sizes and topping that with some fresh tomato slices and some baby spinach and you can cut it in half if you want it and there you go really easy healthy and also pulling and that sandwich recipe will give you roughly 400 calories – depending on the bread you use of course and I’m just obsessed with us at the moment this is like my favorite lunch at the moment it’s so good Coffee time okay so it’s Coffee time I’ve got a cup of black brewed coffee here and to that I’m adding a little bit of unsweetened almond milk because I’m dairy-free you can also use another milk of your choice and sweetened is best and I’m just throwing in a small little pinch of cinnamon full Sun and for something a little bit different and just mix it up and don’t add too much cinnamon or it will make little lumps in your coffee just a little pinch so I might have a cup of coffee like this once a day with the almond milk but I don’t generally have it every single day and the rest of the time I’m usually just drinking plain herbal tea without milk or sugar and of course water throughout the day to at least eight glasses per day sometimes more and this cup of coffee with the unsweetened almond milk will only be about twenty calories or even less but it may change depending on the milk that you choose to use and plain black coffee contains no calories at all just FYI as a snack today I’ve quickly chopped up some veggies and I’m going to show you this awesome healthy dip that I like to make a slice type of carrot and I’ve got some slices of cucumber and also a celery stick that I’ve chopped up and also have a handful of cherry tomatoes so that’s pretty straightforward and now for the healthy dip recipe I’ve got one tablespoon of tahini in a small bowl and to that I’m adding a squeeze of fresh lemon juice sea salt and black pepper and then this is optional but I’m adding a tiny little pinch tiny little pinch of cayenne pepper and a little bit of Italian herb mix and it gets quite pasty you know after adding those ingredients so you can add roughly 2 to 3 teaspoons of warm water so I’m adding all the veggies classes to a plate and you can just dip the little vegetable sticks in and this is so good you guys such a great healthy snack if I may say so myself and you know by now okay so I’m going to stop saying that after this but yes there is good cods healthy fats and good protein in this recipe and it will be roughly 200 calories in total so to start in a prep I’ve got a sweet potato which I have rinsed off and I’m wrapping that in foil and baking that in an oven which is preheated to about 180 degrees Celsius or 360 degrees Fahrenheit for about 40 minutes or until it’s soft and fully cooked and now I’m making a healthy honey mustard marinade sauce to bake my chicken with in a bowl I’ve got for 100 grams skinless chicken breast pieces so this will make four servings of chicken to that I’m adding 1 TSP of cooking oil I like to use macadamia nut oil but you can use another healthy cooking oil that you prefer 2 tablespoons of unsweetened balsamic vinegar 1 teaspoon of raw honey one to two teaspoons of Metta powder and 1/2 to 1 teaspoon of ginger powder and a small little pinch really small little pinch of cayenne pepper which is optional and some black pepper and sea salt and you can mix that all together and place that on a baking tray and just add a little little squeeze of fresh lemon juice over that too if you want and then you can grow or bake that in an oven that you’ve preheated to 180 degrees Celsius or about 360 degrees Fahrenheit for about 20 minutes or until the chicken is fully cooked and after about 40 minutes my sweet potato is ready to eat and after about 20 minutes the chicken is done too so make sure you put the sweet potato in 20 minutes before the chicken so I’m adding one of those 100 gram chicken breast pieces to my plate with my sweet potato and I’ve also steamed some long then broccoli and some zucchini to have with my dinner as well so I’m just making a little cut into my sweet potato and drizzling 1tsp of tahini on top with a little sprinkle of Italian herb mix again and a little bit of black pepper and sea salt as well and then onto the steamed vegetables I’m adding some black pepper some sea salt and a little squeeze of fresh lemon juice and that is dinner simple easy and saline and you know the drill good protein healthy fats and good carbs so I’ve based this day of eating on a 1,400 calorie diet most of my what I eat in a day to lose weight videos are based on 1400 calories and sometimes a little bit less at 1100 to 1300 so I’ve not been very active or have not been active at all I do have a small frame and I’m quite petite at 5 foot 2 but I do try to be more active today option use 3 meals that are roughly 400 calories each and also a snack that’s roughly 200 calories the average woman will probably need to consume 1,200 to 1,400 calories in a day to lose weight or even up to 1600 calories or sometimes even more if they’re very active in a day have a tall frame or have a high current weight or a high starting weight and just remember that the calories that you eat in a day to lose weight safely will mostly be dependent on your current weight or your starting weight and your daily activity level so if you need 1200 calories in a day to lose weight you can have all three of the meals that I showed you today and just leave up the snack which will give you a total of 1200 calories for that day if you need 1400 calories in a day to lose weight then you’re all said with eating everything that I showed you today all three meals and that snack and if you need to eat more than 1400 calories in a day to lose weight that’s okay maybe you’re more active and you exercise a lot or maybe of a higher starting weight or you have a very tall frame then you might need 1,600 calories in a day to lose weight or maybe even more so you could add another snack of 200 calories because 3 meals of 400 calories each Plus 2 stacks of 200 calories each would give you 1,600 calories in total so that you could have a simple fruit nut snack often choose a fruit like a medium banana a small sized grapefruit or two clementines which will all be roughly 100 cal each and I’ll eat that with a few raw nuts like almonds or any other nut 14 raw almonds will give you 100 calories so for example 14 roll almonds plus one banana will give you about 200 calories but you can pick any type of fruit to go with any type of nut please take note that this advice is only intended for women who actually want to lose weight it’s always a good idea to check with your GP your health practitioner or your nutritionist to see if restricting your calorie intake is suitable for your personal health goals and your needs and also just to double-check that you’re consuming the right amount of calories for your needs and your personal goals Imus are going to put all of these recipes with a calorie breakdown over on my blog for you so you can go check them out there if you want to I’ll put a link to that below this video thank you so much for watching I really hope that you enjoyed this video and I hope that you found it helpful I hope that you were able to get some kind of meal inspiration from it or a healthy recipe that you liked or maybe just getting an example of what an average woman would eat in a day to lose weight and a healthy way make sure that you give it a thumbs up if you did enjoy it so that I know and if you’d like to see more then give that thumbs up and make sure that you subscribe to my channel small videos and I will see you again very soon

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