I’m A Personal Trainer – Here’s What I Eat in A Week to Lose Weight
|
|
Time to read 5 min
Starting a weight loss journey can be super daunting, especially when it comes to deciding what to eat, and what not to eat.
On the face of it, losing weight seems simple enough – you know you have to be in a calorie deficit and that exercise is your friend. But, if you’ve ever tried to cut weight, you’ll know just how challenging it can be to stick to a meal plan that’s full of rabbit food and not a square of chocolate in sight.
That’s why here at Goal Plans it’s our mission to make your weight loss journey as simple as possible so you can eat what you love and still smash your goals!
After all, we’re not about restriction, we’re about empowerment, which is why you’ll find things like pizza, burgers and even chocolate on your Goal Plans meal plan.
That’s right Goal Planners, we’ve hundreds of delicious meals, snacks and more for you to choose from, and the best part is your plan is tailored to you and your weight loss goals using science backed principles.
Jump ahead...
You see, fad diets don’t work. In fact, they set you up to fail on your weight loss journey – I mean, who really can live off tomatoes for 10 days… it’s ludicrous!
Yes – bodyweight is important, but so are energy levels, muscle maintenance and your immune system. If you slash your calories too low or decide to live off nothing but juices for days on end, your body won’t be able to function at its best and the chances of you packing it in are incredibly high.
Put simply – it’s not sustainable.
Rather, an effective diet is one that prioritises healthy eating behaviours that can sustain and nourish your body without sending your mental or physical health into free-fall – and that is what Goal Plans is all about.
Of course, we’ve so many incredible meals, snacks and more on Goal Plans, it can be a little overwhelming to decide what to add to your plan. So, we asked our resident PT Steve Ahern to give us the skinny on what he eats on his Goal Plans meal plan to help him stay in shape…
PT Steve’s 7 Day Meal Plan for Weight Loss
“I think it’s important to practice what you preach,” says personal trainer Steve Ahern, “so I want to let you know what I would eat on my 7 day Goal Plans meal plan.”
“Enjoying meals high in protein with complex carbohydrates is great for satiety and keeping energy levels up - key for any weight loss journey - and I always enjoy a little sweet something or other to satisfy my sweet tooth too. I’m a man of routine, always have been so when I find what I like I can easily stick to it as I know it works for me.
So go on and check out my meals and snacks and if you haven’t tried any of them, give them a go and let me know what you think!”
Monday – Wednesday - Friday
Breakfast
Sausage, Bean & Potato pot – 386 calories and delicious
Easily my favourite breakfast option, perfect way to start my day and sometimes I add an egg on top!
Morning snack
MuscleFood Protein Bar Orange Flavour – 156 calories
This is a staple item of my diet, I can eat this every day. Especially the orange flavour, hits my sweet spot every single time.
Lunch
Levi Roots Sunshine Chicken Pot – 386 calories
I remember when this was added to the plan and after tasting it for the first time, I knew this was the meal for me. If you haven’t tried it, please do - it’s delicious!
Afternoon snack
Jack’s Link Original Beef Biltong – 67 calories
I’ve been eating Biltong for over half my life, and this is the best Biltong I’ve ever eaten!
Dinner
Satay Chicken and Rice Pot – 354 calories
This was the first thing I ever ate on the plan and continue to do so to this day.
Dessert
Tweek Fruity Fresh Gummies – 136 calories
Perfect sweet tooth hit, lovely texture, and a great addition to the plan, just what I need to satisfy any sweet cravings.
Further Readings
→ Everything You Need to Know About Protein: How a High Protein Diet Helps Weight Loss
“Enjoying meals high in protein with complex carbohydrates is great for satiety and keeping energy levels up"
Tuesday – Thursday - Saturday
Breakfast
Grain up Overnight Oats – 259 calories
This fills me up and gives me great energy especially for my morning workout.
Morning snack
Peperami Salami and Cheese Snack Box – 226 calories
Feel like a kid again eating this and I love that feeling!
Lunch
High Protein Goats Cheese Pizza - 444 calories
In my opinion the best pizza we have on the plan. I could eat this every day.
Afternoon snack
Musclefood High Protein Cookie Lemon Drizzle Flavour - 216 calories
Soft, melts in your mouth, and so much flavour!
Dinner
Jake and Nayns Bombay Vegetable Samosa - 220 calories
If you’re looking for flavour, look no further. Awesome addition, make sure you try it.
Dessert
Everest HiPro Pudding Chocolate Flavour – 146 calories
Just amazing, to be honest all the flavours are!
"I’m a man of routine, always have been so when I find what I like I can easily stick to it as I know it works for me"
Sunday
Breakfast
MuscleFood Protein Pancakes – 265 calories
Sunday morning pancakes, yes please! I add a bit of yoghurt and fruit to it and it never lets me down.
Morning snack
Sweet Robyn’s Snack Bar – 167 calories
First bite and I felt like I was addicted!
Lunch
Spicy Meatball Pizza – 487 calories
My second favourite pizza on the plan, just! Fills me up and produces a large amount of flavour.
Afternoon snack
Muscle Moose Dinky Protein Bar – 129 calories
Small but effective if you have a sweet tooth make sure you order this.
Dinner
Butter Chicken Pot – 365 calories
This is how I want to end my week, always fills me up and provides SO much flavour.
Dessert
Brave Roasted Chickpeas – 132 calories
Didn’t think I would like these but could easily eat 3 bags!
Final thoughts…
We would absolutely love to see your daily eats on your Goal Plans meal plan! So go on and share it with us on our socials - don’t forget to tag us you lovely bunch 😊
Ashleigh Tosh
Wordsmith, bookworm, and avid food enthusiast. With a background in broadcast journalism, she has been writing for the health & wellness sector for a decade. Ashleigh is the lead copywriter at MuscleFood, feeding her passion for all things food and fitness. When she's not writing or typing away, you might find her sweating it out in the gym, exploring culinary creations in the kitchen, or conquering Scottish Munros.
