My diet plan for weight loss

diet plan

Many of you have asked me about my diet plan for weight loss after I lost 5 kilos in 30 days. Today, I’m back with an article that will answer the various questions that have been asked. I will share with you my diet plan for a typical day, including mealtimes, examples of dishes, and some tips.

Before getting to my diet plan for weight loss, I would like to give you a little background on my relationship with food. I am someone who is quite greedy and loves to eat. I often eat just because the food is right in front of my eyes and not really because I’m hungry. My problem is not about nibbling, but more the fact that I eat a lot. The good news is that I improved with time and I eat much less than a few years ago. The issue is that I sometimes show irregularity, but I know it’s just a matter of will.

What did help me to have a better diet?

What allowed me to have a better diet and to lose weight is that I followed the steps I shared last week, and I created a balanced diet. I focused on sports and made sure to stop eating just for the pleasure of eating. I gradually reduced the portions of my meals until I managed to find a balance that suits my body.

My eating routine is realistic and allows me to enjoy myself from time to time. I do not deprive myself too much; I don’t count calories, I don’t measure my food, etc., because life is too short.

What does my diet plan look like to lose weight?

I am not a nutritionist, so my diet is not perfect, but it suits me, and that’s the most important thing. I eat 4x daily: breakfast, lunch, snack break, and dinner.


Between 9:00 am and 9:30 am, I take my breakfast, which is only composed of fruits and yoghurt. Most of the time, I just eat a banana, a pear, a kiwi, a clementine, and a fruity yoghurt. Sometimes I eat cereals, but it’s very rare.

I drink green tea at 11:00 am, especially when I want to lose weight. Green tea allows me not to snack between breakfast and lunchtime. It’s also known for losing belly fat, and I could see it for myself.


I usually take my lunch between 12:30 pm and 1:30 pm, and I always try to cook meals that don’t require a lot of sauce.

Here are some examples of meals:

  • Chicken fried rice

Ingredients for a week: one bag of 150g of rice, 500g of dice of chicken breasts, one big carrot, one red onion, 100g of spring onions, one pepper, two eggs, and a tablespoon of dark soy sauce.

  • Potatoes, chicken wings, vegetables, and apple sauce

Ingredients for one week: 5 potatoes (28/35 mm diameter), 10 chicken wings, 300g dwarf beans, a big carrot, 400g of broccoli and apple sauce. This is a typical Belgian dish, especially if you replace chicken with sausages.

  • Shrimp stir-fried noodles

Ingredients for one week: 150g noodles, 200g shrimp, one big carrot, one red onion, 100g of spring onions, one pepper, two eggs, and a tablespoon of dark soy sauce.

Once I cooked everything, I divide each dish into five meals that I conserve in food containers with a capacity of 0.7 L. It allows me to have my lunches ready for the week (weekend not included).

P.S.: I looked at the packaging of purchased products for the food portions.

diet plan
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  • 4:00 pm snack break

My snack break is between 03:30 pm and 4:00 pm, and usually comes down to fruit or vegetable salads. You can put the fruits or vegetables of your choice. For fruits, I often opt for half an apple, a pear, and a banana. For vegetables, I opt for spinach, half a tomato, a little cucumber, and corn. I use food containers with a capacity of 0.5 L to keep my salads.

  • Dinner

My dinner time depends on whether I went to the gym that day or not. If I went to the gym, it’s usually between 9:00 pm and 9:30 pm. If I didn’t go to the gym, I take my dinner between 7:00 pm and 8:00 pm. In the evening, I eat 2-3 bowls of cereals, a soup or a vegetable salad with meat (chicken breast or bacon), and a little mayonnaise. I try not to eat heavy in the evening.


I will end the article with a FAQ and answer all the questions that were asked in private:

Is breakfast important?

Breakfast is the most important meal of the day because it brings you the energy intakes of the day. If you’re someone who is never hungry in the morning, try to make an effort to eat something in the morning. You can, for example, go for a smoothie.

How were you able to reduce the portions of your meals?

It’s something that I really had to do progressively. For example, I used to eat 1.5 bags of 125 g rice per meal. Over time, I made sure to reduce the amount of 30 g until I reached a reasonable amount that suits me.

What foods do you avoid when you want to lose weight?

I try to avoid pasta, bread, sweets, and I reduce pork. The first three food I mentioned are part of my guilty pleasure, but they easily make you gain weight. Pork is not healthy and has a lot of fat, but I still eat it from time to time. I am not someone who nibbles a lot, but you should also avoid chocolates, chips, etc.

Do you keep the same diet plan after losing weight?

I keep the same plan, but I allow myself some cheat meals, I eat more dishes with sauce and I control the portions of carbs.

Should we really eat 4x a day?

Dietitians say that you need to eat 3x a day. Some say 4x a day. A snack break is optional, but since I eat small portions, I eat 4x a day.

What was your weight before and after your weight loss?

At Christmas 2018, I weighed 80.5 kg. I decided to lose weight from April 2019, and my weight was 79.5 kg. Mid-May, I lost weight, and I was 74.3 kg.

How do you drink 1.5 L of water a day?

I started drinking water from the age of 19. I had forced myself because I drank only Fanta, but we all know that it’s not good for our health, especially for our kidneys. I forced myself to drink 1 L per day, and since then, it has become a habit. Try to drink two glasses of water around each meal; it’s a good start.

Is your diet plan as disciplined on weekends?

I must admit that I’m not that disciplined on weekends. I’m so busy that sometimes I forget to eat and I end up eating only two times during the day. I’m still working on it. If you have to go to the restaurant on the weekend for an occasion, try eating only starters or healthy dishes. I only allow myself a “cheat meal” once every two weeks when I want to lose weight.

I hope I have answered all your questions. My diet plan is not something you must follow. I just wanted to give you an idea of ​​what my lifestyle looks like when I want to lose weight and change my bad habits. Feel free to leave a comment if you have questions.

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