What I Eat in a Week to Lose Weight in 2021 (Week #1)

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What I Eat in a Week to Lose Weight in 2021 is literally what this new blog post series is about. Plus, I give you personal insights (feelings, calories, and quantity) as well as photos into everything I eat and drink.

I also briefly mention if I have worked out or slept well in every single day – just to make sure that everyone understands that bodies do in fact fluctuate daily AND that weight-loss depends largely on lifestyle – and one of the biggest lifestyle component is our consumption of food and liquids! But it is not the only factor!

Another thing I present is my eating window although I am not necessarily fasting and I do eat when I am hungry – there is NO starving involved (that is bad for your health, daily functioning, and metabolism) – yet, I try to eat for the last time a few hours before I go to sleep so I can digest well throughout the night. It is a loose form of “intermittent fasting” since I do not eat during my sleep. I also present my eating window because this week especially it varied a lot due to a poor sleeping schedule (trust me I am trying to fix it in the next few weeks!)

Not to spoil the blog post for you but I will tell you right away I lost 2.5kg!

It actually wasn’t my intention to lose more than a kilo since my goal is to

Develop a healthier lifestyle i.e., drink more water, eat healthy, less processed food
Lose a kilo a week every week until mid-way through the year of 2021

That is about 24 kg to lose more or less by the end of June 2021

But, I am not surprised to have lost 2.5kg because the first week, your body gets rid of the toxins and is shocked by how clean you eat depending on how you used to it. And well, going into January most of us come out of holiday feasting and sometimes junk eating (guilty! I probably ate a kilo worth of Lindt milk chocolates.)

Numbers

Starting weight: 85.4kg & 39.4% fat

Weight lost this week: 2.5kg & .5% fat gained

Current weight: 82.9kg & 40.1% fat

Weight goal: 60kg and 20-25% body fat

My height: 177cm or 5’9

My age: 23

My sex: female

Daily Necessities

Tracking of weight and body fat percentage is made with the Fitbit app and the Aria 2 scale that tracks both AND syncs with the Fitbit app

I need to present some more house keeping before delving into my daily food & drink consumption!

I track my food with a food scale and with the Lose It! App.

I use the food scale because I was trying to give you guys approximate numbers and calories as well as it’s a way for me to portion control without necessarily calorie counting! I don’t really calorie count anymore, I just track some numbers in order not to overeat.

Five things I absolutely swear by and I stock up on, always:

1) Pink salt

If you notice my recipes and basically anything I eat; I don’t put any fancy sauces. Most sauces are bad for you and your body. A lot of them have processed harmful sugar and chemicals. Add some spices instead and/or add some pink salt. Pink salt is so SALTY. So I just sprinkle a little in my salads, eggs at breakfast, fish I cook, etc., etc.

2) Extra virgin olive oil

I mean…. Were you expecting me to leave this one out? Hell nah! I have switched to olive oil years ago. I use it in my food but mostly – being honest here – in my salads mostly.

3) Extra virgin coconut oil

Ok hear me out here. I do not particularly like coconut – like at all. Coconut water, coconut dried slices, coconut flavoured drinks and sweets…. “It’s a no for me” (Insert Simon Cowell’s voice.)

HOWEVER, how-freaking-ever, I LOVE and I stresss (with 3 s’s) coconut oil. I literally will cook anything and everything with coconut oil. It’s a habit I have taken up for like 2-3 years now? I love the taste of coconut oil, especially the taste of food cooked in coconut oil – as you will see in these blog posts.

4) Apple cider vinegar

Honestly, this blog posts series is about health and eating healthy so spare me the eye roll! Apple cider vinegar is VILE if you are drinking it like a shot as the health gurus recommend.

BUT adding some apple cider vinegar in your salads and vegetables is delicious and you won’t have that burning throat feeling. As I said, skip the sauces, and skip the dressings – most are full of processed ingredients as well as sugar, yikes.

5) (Chinese) Green tea

Um… if you don’t like green tea… hear me out, all green tea’s taste similar, yet different.

If the green tea you drink is too strong or overpowering for your taste, guess what, you can start making your tea in a bigger mug instead, adding more water to your tea. Plus, drinking more water is the key to life (yes I figured out the the key to life – H2O.)

But seriously, the green tea I drink, I drink in an extra large mug and it’s delicious, I look forward to drinking my tea once a day and I don’t even have to refill my cup cause my cup counts for two and because I am #lazy.

I also love having the Earl Grey Twinings Tea in supplementary to my daily green tea.

Day 1 – January 1, 2020 (Friday)

Weight: 85.4 kg

Body Fat: 39.4%

Left to lose: 25.4kg

Eating window: 12:45-7:15pm (6h30min)

Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL

Activity Level: I did not move from my chair all day except to go spend some time with my parents (I live with them), drink and eat, and use the washroom. It be like that sometimes. But I am trying to get more activity done this year.

Morning coffee:

11am

2 cups of coffee each with 15mL 35% cream
- 50 calories each cup
  - Total calories: 100
  - (More or less drink this every single morning)

First meal of the day:

12:45 pm

2 fried eggs with romaine lettuce leaves, as well as smoked salmon with some capers
- 2 Eggs – 140 cal
- Smoked salmon, 35g – 77 cal
- Romaine lettuce, 50g – 8 cal
Total calories: 225

I ate late because the day before was New Year’s Eve and I ate, a lot. I was still full.

You can look at that FULL recipe and other ideas for a healthy 3-ingredient breakfast in this post here.

SEE ALSO: How to Cook Walnut-Pomegranate Stew (Fesenjan)

Evening:

I had my cup of green tea

Feelings & final thoughts: I felt full and slightly heavy. But I admit, I am happy because I go to eat my favourite Persian dish. And believe it or not, I even ate less than I normally would portion wise, especially when it comes to the cooked basmati rice.

Weight difference: None apparent to me

Body difference: I still feel heavy from the carbs I had at least 100g carbs (78g being only from the cooked basmati rice, yikes.)

Day 3 – January 3rd, 2020 (Sunday)

Weight: 83.4 kg

Body Fat: 40%

Lost from previous day: Same weight, body fat went up .5%

Left to lose: 23.4kg

Eating window: 12:15-6:00pm (5h45min)

Water: 3 bottles of my reusable insulated water bottle of 790mL = 2L 370mL

Morning:

11am

A cup of coffee with 15mL of 35% cream
A cup of Sunny C tea from David’s Tea – strained

Lunch:

12:15pm

250g walnut-pomegranate stew
35g of cooked basmati rice
1 cooked egg

1:00 pm

A large coffee with 1 cream from McDonald’s – 86 cal
Whether I get a coffee from McDonald’s or our Canadian Coffee Shop Tim Horton’s, I always get it with 1 cream

Dinner:

5:30pm

Salad – 393 cal
- Romaine lettuce, 200g
- Avocado, 80g (100g = 152 cal)
- Small mushrooms, 40g
- Raw red onion, 60g
- Olive oil, 16 mL
- Apple Cider vinegar, 15mL
- Stuffed green olives, 13g (15g 20cal)
- 1 cooked egg

Evening:

A cup of green tea

Feelings & final thoughts: I felt indifferent. Sundays are kind of days with no structure in which I prepare for the week to come and get last minute tasks done so I wasn’t too focused on my body

Weight difference: None apparent to me

Body difference: To be honest, I still feel heavy from the carbs I had last night

Day 4 – January 4th, 2020 (Monday)

Weight: 83.1 kg

Body Fat: 40.2%

Lost from previous day: lost .3kg, body fat went down .3%

Left to lose: 23.1kg

Eating window: 8:00-3:30pm (7h30min)

Water: 5 bottles of my reusable insulated water bottle of 790mL = 4L

Morning:

8am

Walnut-pomegranate stew, 280g
A cup of coffee with 15mL of 35% whipped cream
1 cup of Twining’s earl grey tea
I was quite hungryyy this morning, yes with three y’s

10:15am

A cup of coffee with 15mL of 35% whipped cream
2 cooked eggs

WORKOUT

1 hour workout
- I did some cardio -> very light 10 min walking on the treadmill, lost 115cal
- I lifted some weights, did some pushups and ab workout
  - I am really out of shape, I was really not used to it but I felt good afterwards

2:45pm

6 pieces of walnut – 180cal

Dinner:

3:15pm

Fried fish & vegetables – 184 cal
- Coconut oil, 8g (90 cal for 10g)
- Mushroom, 50g
- Colourful bell pepper, 70g
- 1 Alaskan Pollock Fish Fillet,102g frozen (80 cal for 127g)
- Frozen Cooked Pacific White Shrimp, 70g frozen (80 cal 100g)
- A pinch of pink salt
Salad – 212 cal
- Romaine lettuce, 85g
- Avocado, 70g
- Raw red onion, 30g
- Olive oil, 10mL
- Apple cider vinegar, 15mL
- A pinch of pink salt

Evening:

1 cup of jasmine tea
1 cup of green tea
1 can of diet Pepsi
Okay, it’s hard to come out of the holidays, don’t come for me, I’m trying!!!

Feelings & final thoughts: I do feel lighter. And I feel really happy to have worked out. I was really feeling heavy during the holiday season.

Weight difference: I look less bloated!

Body difference: I still feel heavy a bit heavier but not as much from when I first started. It takes your body a few days to get adjusted.

Day 5 – January 5th, 2020 (Tuesday)

Weight: 82.7 kg

Body Fat: 40.3%

Lost from previous day: lost .4kg, body fat went up .1%

Left to lose: 22.7kg

Eating window: 11am-6:00 (7h)

Water: 3 bottles of my reusable insulated water bottle of 790mL = 2L 370mL

Morning:

11 am

A cup of frozen 3 mix berries, 140g – 70 cal
A cup of coffee with 15mL of 35% whipped cream – 50 cal
A cup of earl grey Twinings tea
Large omelette – 674 cal
- 3 eggs
- Raw garlic, 20g
- Small mushrooms, 30g
- Coconut oil, 20g
- Cooked roasted turkey, 150g

This is a total of 794 calories, safe to say I was quite hungry but it was 11am. It was quite a heavy breakfast but half way through eating, I was stuffed and SURPRISED. I know that I can eat so I was shocked that I got full so quickly. Admittedly I shouldn’t have finished my food but I knew I had a busy day and wanted to potentially workout later before eating my second meal.

1:30 pm

A cup of coffee with 15mL of 35% whipped cream – 50 cal

WORKOUT

1 hour workout
- I did some cardio -> very light 17 min walking on the treadmill, lost 180 cal
- I did some boxing, did some pushups and a different ab workout
  - It felt easier to workout on the second day, thankfully, although I was sore

Dinner:

5:30pm

Salad – 451 cal
- Avocado, 70g
- Romaine lettuce, 225g
- Cooked roasted turkey, 100g
- Rew red onion, 45g
- Olive oil, 15mL
- Apple cider, 15 mL

A cup of green tea
Sunflower seeds 30g – 170 cal

Feelings & final thoughts:

I was feeling quite ravenous when I woke up. It’s mostly due to my sleeping which is horrendous. I slept late last night ‘morning’ at 3am and woke up late around 10:45am, yikes.

The tiredness I feel is also from the lack of proper sleep and sleep schedule.

Weight difference: I feel and look less bloated!

Body difference: I am feeling more myself minus all the sore muscles from the workouts.

Day 6 – January 6th, 2020 (Wednesday)

Weight: 82.6 kg

Body Fat: 40.2%

Lost from previous day: lost .1kg, body fat went down .1%

Left to lose: 22.6kg

Eating window: 11am-5pm (6h)

Water: 3 bottles of my reusable insulated water bottle of 790mL = 2L 370mL

Breakfast:

10am

A cup of frozen 3 mix berries, 140g – 70 cal
A cup of coffee with 15mL of 35% whipped cream – 50 cal

(Also I don’t weight myself at the same time in the morning – because try as I did – I despair my sleeping schedule was the weirdest this entire week and I’m working on it – specifically for week 2 – to stabilize my body and routine more! )

Once again super hungry but not when I started eating

Lunch:

11:45am

Coconut oil, 10g – 90 cal
2 eggs – 140 cal
Large pickles 4
Romaine lettuce leaves, 60g – 8 cal

I started laughing when I was cooking my eggs because I thought of the Eats in A Day YouTube video of Gwyneth Paltrow who melts coconut oil into her mouth first thing in the morning when opening her blinds.

As I mentioned in this blog post on healthy 3-ingredient breakfast ideas, I use the romaine lettuce leaves as substitute to bread in order to eat my sunny side-up eggs.

Who’s wilder, me or Gwyneth? Comment down below! 😉

SEE ALSO: Easy 3-Ingredient Keto Breakfast Ideas

12pm

A cup of coffee with 15mL of 35% whipped cream – 50 cal

WORKOUT

1 hour workout
- I did some cardio -> very light 20 min walking on the treadmill, lost 215 cal
- I lifted some weights (to get rid of arm fat) and I did some pushups
  - I feel so sore, after two days of workout, the third day feels brutal but worth it to push through

Dinner:

4:30pm

Fried fish & vegetables – 410 cal
- Coconut oil, 24g
- Colourful bell pepper, 110g
- 1 Alaskan Pollock Fish Fillet,175g frozen
- Frozen Cooked Pacific White Shrimp, 105g frozen
- Raw garlic, 15g
- A pinch of pink salt
Salad – 138 cal
- Romaine lettuce, 100g
- Raw red onion, 45g
- Olive oil, 13mL
- Apple cider vinegar, 15mL
- A pinch of pink salt
  - I pretty much the same thing I ate two days ago
  - No avocado in my salad today because I’m eating a lot and plus it’s good to mix it up

Evening:

A cup of green tea

Feelings & final thoughts: I was feeling quite good but tired, once again, because of my sleep schedule. I promise I am desperately working on it.

Weight difference: I don’t feel bloated at all.

Body difference: Not much on this front, it is my belief it is too early to tell. Possibly more difference after week 2!

Day 7 – January 6th, 2020 (Thursday)

Weight: 82.9 kg

Body Fat: 40.1%

Lost from previous day: Lost .3kg, body fat went down .1%

Left to lose: 22.9kg

Eating window: 8:45am-3:30pm (6h45m)

Water: 4 bottles of my reusable insulated water bottle of 790mL = 2L 370mL

What is sleep? What is a good sleep schedule cause this girl, she doesn’t know it. And she’s been struggling on and off for a few months now, damn.

2:30-8:30 sleep

I knew I would have a rough day – when tired I tend to eat more, and maybe even junk eat so I pushed myself to eat more but healthy foods and closed my window earlier.

And I gave my all during my workout although half way through; I saw a bit of spinning BUT I persisted with my one hour workout and I’m so proud and at that point I was on my third water bottle already.

Breakfast:

8:45am

A cup of coffee with 15mL of 35% whipped cream – 50 cal
Omelette – 463 cal
- 3 eggs
- Cooked roasted turkey, 79g
- Raw garlic, 9g
- Coconut oil, 13g

10am

A cup of coffee with 15mL of 35% whipped cream – 50 cal
A cup of Sunny C orange tea from David’s Tea

WORKOUT

1 hour workout
- I did some cardio -> very light 20 min walking on the treadmill, lost 215 cal
- I lifted some weights (to get rid of arm fat) and I did some pushups as well as an ab workout
  - I feel less sore than yesterday, BUT I was so exhausted and tired due to severe lack to sleep

Lunch/Dinner:

2:45pm

Tuna Salad – 700 cal
- Romaine lettuce, 150g
- Canned tuna in water, 215g (Drained: 60g = 70cal)
  - I used two cans of tuna which was way too much but I wasn’t sure because I feed a lot of that tuna to my cats because they love it! So one can might have been too little, but next time, I definitely will only eat 1 can and add more lettuce.
- Raw red onions, 90g
- Lemon juice no sugar, 15mL
- Olive oil, 30mL
- Avocado, 80g
- Capers very little (quite salty) & added the juice in my bowl!
- Stuffed green olives, 16g
- 3 pickles (I sliced them in)
- Pink salt

Feelings & final thoughts: Exhaustion aside, I can feel that as I fix my sleep schedule, it will even further boost my metabolism in coming weeks, which I am excited about. I feel like it’s been easier to go to the washroom as well (not to be too TMI.)

Weight difference: I’m starting to feel less heavy – not as in weight but as in tiredness due to unhealthy eating the previous weeks.

Body difference: My sweater – that I practically live in – feels looser.

CONCLUSION

As you can see day to day it is small differences depending on how much fluids you drink, if you work out, what you eat (not only calories wise but portion wise as well as nutrient wise; carb, protein, fibre, etc.), and how much you sleep.

I did lose 2.5 kg which is great but the real challenge will come in the next few weeks. I just wanted to show everyone that weight-loss is a lot about lifestyle changes and day to day choices.

Additionally, you can get creative with food, or reversely, you can meal prep or have food choices you continuously enjoy and rely on.

Please be sure to let me know what do you eat on a typical day and/or what do you eat to lose weight or in order to be healthier and happier.

Do you eat any of the same foods?

Do you get any inspiration from this post?

Please make sure to keep an eye out of week #2 of What I Eat in A Week to Lose Weight in 2021!

Hello! I'm Sandra. I'm here to inspire you in your self-help journey!

What I Eat in a Week to Lose Weight in 2021 (Week #1)

SEE ALSO: Easy 3-Ingredient Keto Breakfast Ideas

SEE ALSO: How to Cook a Turkey Stress-Free

SEE ALSO: How to Cook Walnut-Pomegranate Stew (Fesenjan)

SEE ALSO: Easy 3-Ingredient Keto Breakfast Ideas

Get on the List

Hey there!

Hello! I'm Sandra. I'm here to inspire you in your self-help journey!

SEE ALSO: Easy 3-Ingredient Keto Breakfast Ideas

SEE ALSO: How to Cook a Turkey Stress-Free

SEE ALSO: How to Cook Walnut-Pomegranate Stew (Fesenjan)

SEE ALSO: Easy 3-Ingredient Keto Breakfast Ideas

Get on the List

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