What I Eat In A Day For Fat Loss (Without Cutting Out The Foods I Love)
A Realistic Look at What I Eat in a Day for Fat Loss
If you’re trying to lose fat without obsessing over every calorie, here’s what a typical day of eating looks like for me – high in protein, satisfying and simple to prep.
Where I’m At Right Now
This is what I eat in a day for fat loss while still enjoying my food and eating around 2,250 kcals per day – no cutting out carbs or tiny portions, as I focus on body recomposition. This means I’m aiming to gradually lose fat while getting stronger and building muscle. It’s not a dramatic “cut” or crash diet, and I’m definitely not into strict rules or cutting out foods I enjoy. Instead, I’m focusing on fueling my workouts, staying consistent, and making realistic, long-term progress.
Of the 2250 Kcal I get around:
- 25% from protein (141g)
- 25% from fats (62.5g)
- 50% from carbohydrates (282g)
In a fat loss phase I do sometimes up my protein intake to up to 30% and reduce carbs to 45%, but I don’t sweat over it and as long as protein is 25% it’s pretty much okay! (remember consistency over perfection!)
I get a lot of questions about what I actually eat in a day for fat loss – especially how I balance meals to stay full, fuel training, and still enjoy food while in a deficit. So in this post, I’m sharing a full day of eating that keeps me energised, includes plenty of carbs and protein, and feels nothing like dieting.
Pre-Workout Snack: Peanut Butter On Wholemeal Toast + Banana (plus two dates!)
Most mornings start the same: half a slice of wholemeal toast with peanut butter (10g) and banana (25g) and 2 dates. It’s quick, filling, and honestly one of my favourite combos. I usually have it with my greens, creatine, and electrolytes (I use Protein Works for all three).
This post is a realistic look at what I eat in a day for fat loss. No cutting out carbs, no bland diet food, just high-protein meals that help me feel full and fuelled.
I know it’s not super high in protein – but that’s intentional! I focus on carbs and fats before training for energy, then prioritise protein after my workout.
In total this contains;
- 29g carbs
- 6g fat
- 8g protein
+ Greens, Creatine + electrolytes
Post-Workout Shake: Protein on the Go – 08:00am
Once i’m done at the gym, I will usually have a protein shake either straight after working out, whilst getting showered and ready, or on the drive to work. Either way it’s within an hour of finishing my workout. Honestly, I rarely follow the instructions on protein supplements, I just do what is best for ME and my body!
Most of the supplements are like “add 35g to 300mL water or milk” because that’s what the average person should do. But to be honest, I’m not the average person so I add the amount that I need, which is usually 25g.
I also always have a lot more water that it says. I do prefer a thicker shake, but I also like to stay hydrated and if I mix with 350mL water instead of 250mL you best believe I will be drinking that extra 100mL. I don’t waste a thing over here!
My advice is if you’re trying to reach a specific protein goal, and you are using supplements to help that – only use what you need. Don’t go overboard just because a packet says that’s how to make it! Nothing bad will happen if you have less protein and more water! Plus you save a bit of money!
Most days I am roughly 20g under my protein goal without supplementing. So supplementing with 25g instead of 35 gets me to exactly where I need to be, no more and no less.
I get all my protein supplements from Protein Works!
Breakfast: Blueberry and Cinnamon Overnight Oats – 08:30am
Morning Snack: Smart & Satisfying 10:30am
When that mid morning hunger hits… Every day my morning snack looks a bit like this:
- 200g 0% greek style yoghurt
- 20g granola (any)
- 1 x Ryvita or Kellogs All Bran
- Other toppings such as dates, blueberries or dark chocolate
This is one of my favourite high protein meals for fat loss. It keeps me full for hours and takes 2 minutes to throw together.
I have the yoghurt for the protein, the granola for the carbs and the Ryvita/All Bran for the fibre! It’s a high volume and high protein snack that makes you feel full for ages!
Occasionally I’ll add Matcha Protein Coffee Cooler or a Strawberry flavoured protein powder if I want to add a bit of flavour. I only add 5g as I prefer a milder flavour and and also because I try not to overdo protein in one go – small amounts still count!
If i’m on the go, or i’m not in a place where I can just whip out my scales and start weighing things I will usually have a Protein Bar and a peice of fruit (like an apple, or a banana)
At the moment, my fave protein bars are from Protein Works (Duhh!). I love them because they’re smaller than most bars! and half the calories (and protein lol) but it means I’m not tempted to eat wayyy more than I actually need, as a lot of bars are over 250kcal and these are only 105kcal!
Pair this with an apple or a banana and it’s a high volume, high protein snack that makes you you feel full for ages, plus it’s a good balance of macros.
Lunch: Usually either a Chicken Wrap or Chicken Thighs, Rice and Brocolli – 13:00
By this point in the day, I’ve already hit a solid amount of protein and fibre – key parts of what I eat in a day for fat loss that actually keeps me full and energised.
Lunch is pretty much always some form of chicken! but that definitely doesn’t mean boring! My current obsessions have been this simple but delicious chicken bbq wrap, which is 32g protein and only has 418kcal! (YES PLEASE!) it’s got low fat cheddar, chicken, tomatoes ,spinach, and bbq sauce and it’s a delicious high protein lunch. Plus it’s an easy way to add your daily greens to your diet.
Meals like this help me stay consistent in a calorie deficit without feeling restricted. They’re satisfying, balanced, and easy to prep ahead – exactly what I look for when planning realistic fat loss meals that aren’t boring.
I love it because it tastes good, fills me up and doesn’t make me sluggish, or bloated! Plus it’s super easy to make.
The most difficult part is cooking the chicken but I do that in a massive batch and freeze it immediately, so I always have some available meaning this will literally take about 5-10 mins to make maximum, and that includes clean up – because there basically isn’t any!.
It’s slightly higher in fat than my “goal” but over the day this balances out easily.
Macros below:
- 33% protein (32g)
- 29% fat (13g)
- 38% carbs (39g)
Afternoon Snack: Small but filling 15:30
Usually a piece of fruit or something small. Mostly carbs to keep me fueled until I get home for my dinner. I must admit, I do sometimes just eat this with my lunch if I’m feeling hungry! (and then maybe suffer later on…)
Dinner: High in protein 18:30
For dinner I pretty much aim for something nice and balanced containing all the macronutrients I need. The example below is my version of the viral cottage cheese beef bowl that blew up all over Instagram and TikTok. If you haven’t tried it- you must!! I used noodles instead of sweet potato and added an egg and some brocolli. It was amazing!! and it contains healthy fats, carbs and greens. Click here to see the (almost) recipe for the one that went viral! and follow This Link if you want me to create an e-book for recipes like these (and any easy recipe’s I swear by for building muscle and/or losing fat)
How I Make It Work Without Obsessing
Here’s how I make a calorie deficit work without feeling deprived or tracking obsessively. These are the mindset shifts and habits that make fat loss feel sustainable:
1. I Don’t Track Every Gram
I still track my meals, but I’m not obsessed with logging every tiny snack or making the numbers perfect.
I don’t panic if I forget to weigh my oats or if my homemade wrap is “just about” 350 kcals.
Being consistent over time matters way more than being exact every single day.
Don’t get me wrong, most day’s I’ll track things accurately, but I don’t freak out if I don’t either.
2. I Ditched the 1,400-Calorie Mindset
I used to think I had to eat as little as possible to make progress, and I stayed stuck for ages.
Now I fuel my body properly (around 2,250–2,350 kcals) and I’m actually seeing strength gains, muscle definition, and fat loss at the same time.
More food. More energy. Better results.
3. Sometimes I Batch-Cook Like a Lazy Girl
If I know I’ll be busy, I prep a few easy basics like pasta, rice, or roasted veg.
It’s not always a full-on Sunday meal prep with 10 Tupperware boxes – I just make sure I always have 1–2 options in the fridge so I don’t default to random toast.
4. I Use My “Treat Jar” Trick
This one’s simple but it works. I fill a small jar with things like dark chocolate, Haribo Strawbs and chocolate raisins. Then I:
- Calculate the total calories in the jar (e.g. 300 kcal)
- Divide that by 7 = 43 kcal per day
- Subtract that from my daily target — so if my goal was 2,250 kcal, my new goal is 2,207
This way, I can graze from the jar throughout the week without messing up my deficit.
All the treats are already accounted for. No guilt. No guesswork.
One rule though:
If you eat the whole jar in one go… that’s it. No refilling!
Wrap-Up: Real Progress Doesn’t Require Perfection
I hope this gave you a better idea of what I eat in a day for fat loss without obsessing over every gram or completely cutting out foods I love.
This is what I eat in a day for fat loss. No cutting out favourite foods, no overthinking every meal. Just realistic habits, simple swaps, and food that keeps me fuelled, satisfied, and consistent – which matters far more than being “perfect” all the time.
If you’re on a similar journey, I hope this gave you some inspiration or reassurance. Progress looks different for everyone, and it’s okay if yours isn’t linear. The most important thing is finding a routine that supports your goals and your lifestyle.
If this was helpful , you’ll love my Instagram, where I post more meal ideas and fitness tips!
