What Should You Eat To Lose Weight | Meal Examples

By you being here, I can tell that you have decided to choose, from now on, only a better quality of food for you to consume. But you are not quite sure YET what should you eat and when. And that is OK!

I will make your life easier, and save you a big time from researching, and give you the information you need to know – what products can you consume and when. Because in order to lose weight, you have to keep on one of the main rules that I gave in my previous article – make yourself an eating routine, or eat at the same time of the day every day.

Eat at a specific time every day and let your body get used to being fed at regular times. It will be processing the food way easier, causing your metabolism to work faster and better, and in a result from that you will burn more calories.


Ah, the breakfast… One of my favorite meals. You must have heard people saying: “Breakfast is the most important meal of the day.” Well, that’s true…

But why is breakfast so essential to your meal program? The way how your day starts will determine the rest of your day. Consuming the wrong type of food for breakfast will most likely set you up for failure before the day has even started. You don’t want this to happen, do you? You surely don’t. So, treat yourself better, and leave the pizza and the chocolate desert for your cheat day.

You have to start your day with rich of carbohydrates foods. So you can be filled up with energy during the whole day. You already know that carbohydrates are your main source of energy. And then, with every upcoming meal, you have to lower their amount.

Start up with eggs! Eggs are one of my personal favorites meals. And I love eating them each way. Easy, smashed or boiled. Doesn’t matter, I am having them in my menu every day. Just be careful consuming them fried with oil, as oil is a source of fat. They are rich of protein, minerals and vitamins. Thanks to the protein, if you eat eggs for breakfast, your appetite will be easily gone for the next couple of hours. You will feel more filled up, causing you to eat less food later in the day. Combine them with a slice of whole grain bread and you are good to go.

My second best choice is oatmeal or musli. Very popular among the weight control communities. Oatmeal is low in calories while high in nutrients, protein and specific fibers. Oats help blood pressure by lowering the blood sugar, and so they reduce the risk of a heart disease. They are also providing a good source of vitamins, minerals and iron. One bowl of oats with hot water or cow milk is a good idea for a kicking start of the day. Musli are great as well. Made mostly with oats, but they contain other substances, like drained fruits, that might lead to higher amount of carbohydrates, so be careful with that.

I personally prefer having my oatmeal or musli breakfast with yogurt…

Yogurt. You can’t deny it’s magnificent taste. It’s ready to satisfy your hunger without a problem. Easter European yogurt also contains a good amount of protein in it. Mix it with fruits, oatmeal or musli, chia seeds, or just add it as a side meal to your regular breakfast and you will be ready to rock!

Chia seeds mixed up with fruits, mixed up with yogurt. That sounds like a hell of a breakfast, doesn’t it? Did you know that chia seeds are considered as one of the healthiest foods IN THE WORLD? They are not only positively affecting your body, but your brain as well, making you more focused, and increasing your productivity. They are a low-calories nutrients BOMB, ready to give you a kick start of the day. Chia seeds contain almost only fibers, among with vitamins, minerals, protein and antioxidants. Promise me and give them a try, okay?

“What about coffee” you may ask. I am so sorry to tell you that, but you will have to absolutely give up the coffee. The caffeine in it will… I am just kidding! You can still drink your coffee every morning. I even advise you to. Just do not take it in higher amounts. Experts say a tall coffee /8 oz./ may help you burn about 200 calories.

Consider starting your day with a cup of coffee and later on the day have a cup of green tea, or the other way around, if you prefer. Green tea will help you burn more calories by helping your metabolism’s work, making it more efficient. It contains a specific antioxidant, called “catechin”. You have probably never heart of it. You just need to know what is and how it affects your body. It is a fat burning substance that can help the process of breaking down the excess fat.


Do you remember on my previous post when I talked about eating more often, but at smaller portions? An hour or two prior your actual lunch you could eat some fruits. That way you will not feel as much of a hunger when you are having your lunch meal, and therefore you would be eating less, consuming fewer calories. This being said, let’s take a look at some potential lunch meals:

Eggs. We already talked about eggs. If you are having something else, but eggs, for breakfast, you can easily add them to your lunch menu. Try NOT to eat more than 3-4 eggs a day, or if I have to be more specific – more than 3-4 whole eggs. You can eat as much boiled eggs, as you want, just remove the yolk. The white part is pure protein.

Salad. If you think it will not feed you good, take a second thought. I will give you some examples.

Chicken and Tuna. But NOT the sandwich. The salad is just as good, if not better.

Pasta. But I mean pasta salad. Add some spaghetti or macaroni to your green salad. Add some meat as well. It’s a bit heavier, but you deserve to get some temping desires from time to time.

Green salad with eggs and beans. Make the green salad by mixing some vegetables. Add some beans. Boil 3 eggs and if you didn’t have any eggs earlier this day, feel free to eat them all. But if you did, just remove the yolk.

Add a slice of whole grain bread to the salad. It will give you a good portion of carbohydrates and fibers and most of all – it will help you satisfy your hunger.

Baked potatoes with white chicken meat. I love that meal. It will make you feel satisfied for sure, by giving you a great source of carbohydrates and protein. By chicken meat I do not mean fried chicken wings. Get it grilled or baked, among with the potatoes. Stay away from fried foods, as I already said, oil contains a lot of fat. Remove the skin from the meat, because it contains some fat in it as well.

Rice (BROWN) with green beans. Stick to the brown rice instead of the white one.

If you can’t give up the sweets, then once again, stick to the brown sugar, and not the white one. Or use honey. It is actually healthy and helps the brain.

Get them in the stove and within the next one hour you will have a perfect lunch that will keep your meal program at a point.

Fish. A well-made fish with baked potatoes, instead of the fried chips, would suit your food regime way better. You MUST be eating fish meat at least once a week, but feel free to do it more often. It is a good source of protein, has a lot of nutrients, helps the brain and prevents heart attacks. Oh, and it’s tasty!

Soups. Chicken soup, vegetable soup, meatballs soup, or any other soup you can think of, is a great option for a meal, when you are trying to lose some weight. It is always light and healthy. The vegetables in it will charge you with vitamins and minerals, as well as with carbohydrates.


After lunch breakfast or a before dinner meal. I will give you a few examples: fruit salad; milk products; eggs; vegetables. Now is the time to make yourself a cheese sandwich as well, if you wish.

The dinner should be your last meal for the day. You should have it between 5pm. and 9pm.

The amount of carbohydrates you will consume from your dinner should not be high. Your dinner meal should also contain minimum fats. The perfect options are: beef, white chicken, turkey or rabbit meat, as they are really low on fats and are a great source of protein. Cook them with some vegetables, such as cucumbers, tomatoes, lettuce and peppers.

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

Now you have a more clear picture about what you should eat and when to do it exactly, in order to lose weight.

Still, count your calories for a maximum effect. More about how many calories should you consume to lose weight, will be given on the next post.


If you ever need a hand or have any questions, feel free to ask and I will be more than happy to help you out.

If you want to get in touch, send me an email at teodor@project-loseweight.com and let me know how you are doing.

Looking forward to hearing from you, and see you soon!

Teodor M.

Founder of Project – Lose Weight.




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