I’m A Personal Trainer – Here’s What I Eat in A Week to Lose Weight

Written by: Ashleigh Tosh



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.

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!”

PT Steve Ahern

Monday – Wednesday - Friday


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.


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!


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.


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.

“Enjoying meals high in protein with complex carbohydrates is great for satiety and keeping energy levels up"

Steve Ahern

Tuesday – Thursday - Saturday


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!


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!


Jake and Nayns Bombay Vegetable Samosa - 220 calories

If you’re looking for flavour, look no further. Awesome addition, make sure you try it.


Everest HiPro Pudding Chocolate Flavour – 146 calories

Just amazing, to be honest all the flavours are!

PT Steve
"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"

Steve Ahern



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!


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.


Butter Chicken Pot – 365 calories

This is how I want to end my week, always fills me up and provides SO much flavour.


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

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.

Read more from our Blog