What I Eat in a Week to Lose Weight in 2021 (Week #3)

Here is my What I eat in a week to lose weight in 2021, week #3! This week was even harder than last week but I am not losing motivation, if anything, it has inspired me to do better next week because I have observed my habits and tendencies. Either way, I still lost 1kg this week!

I lost exactly 1kg!!! (Again!)

Again this week I lost my wished for (more like worked for) 1kg a week. I want to lose exactly around 1 kg every week until I reach my estimated goal weight of 60kg, which would take me around 6 months. If you want to learn more, you can read about my weight loss series here. 

Favourite items of this week:

• Sirasha hot sauce
• Lemon juice (no sugar, all natural)
• Caesar dressing with no carb no sugar! 
• Keto bomb bar dark chocolate peanut butter bar

Want to see more of my favourite items for healthy eating, read my first blog post of this series, What I Eat in a Week to Lose Weight in 2021 (Week #1).

Numbers

Starting weight: 85.4kg & 39.4% fat

Starting weight this week: 82.1kg & 39.6% fat

Weight lost this week: 1kg!

Current weight: 81.1 kg, 39.6%

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

My height: 177cm or 5’9

My age: 23

My sex: female

Day 1 (Day 15 total) – January 15, 2020 (Friday)

• ^{Weight: 82.1 kg} 
• ^{Body Fat: 39.6%}
• ^{Left to lose: 22.1kg}
• ^{Eating window: 10:00-9:00pm (11h)}
• ^{Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL}
• ^{Sleep: 2:30-9:30 am} 
• ^{Activity Level: Low.} 

Morning

10am

• Cup of coffee with 15mL 35% cream – 50 cal
• Cup of Earl Grey tea Twinings 
• Frozen berries (Blueberries, Raspberries & Blackberries), 140g – 60 cal
• Square of dark chocolate – 65 cal

11:10am

• Salad
  • Romaine lettuce, 100g
  • Goat cheese, 65g
  • Avocado, 83g
  • Raw red onions, 49g
  • Olive oil, 16mL
  • Cooked egg – 70cal

1:15pm

• Cup of coffee with 15mL 35% cream – 50 cal

2:30pm

• Garlic 37g
• Raw regular onions, 44g
• Coconut oil, 20g
• Small mushrooms, 77g
• Vanamei white shrimp, 220g
• Yam noodles, 140g (140g = 13cal & 3.2g carbs)
• Sirasha hot sauce
• Lemon juice (no sugar)

3:00pm

• An orange, 102g
• A cup of camomile tea

4:45pm

• Sunflower seeds, 15g – 85 cal 

8:55pm (Yikes)

• Hot Genoa Salami, 58g – 212 cal 
• Sliced ham cooked, 28g – 28 cal 
• Cooked egg – 70 cal 
• Romaine 65 – 9 cal
• Olive oil, 10mL – 80 cal

Feelings & final thoughts: Because of my absolute horrendous sleeping schedule; now I am more hungry during the evening and nighttime.😩

Day 2 (Day 16 total) – January 16, 2020 (Saturday)

• ^{Weight: 82.3 kg} 
• ^{Body Fat: 39.6%}
• ^{Left to lose: 23.1kg}
• ^{Eating window: 11:40-5:00pm (5h20min)}
• ^{Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL} 
• ^{Sleep: 2:30-8:30am} 
• ^{Activity Level: Moderate. Walked around grocery shopping with my parents.}  

9:40am

• A large cup of coffee from Tim Hortons with 1 cream – 86 cal

11:40am

• Keto bar No sugar chocolate chip cookie dough, 40g – 160 cal (carb 14g, sugar 0g, fibre 7g, fat 13g)

2pm

• Cooked sliced ham, 83g – 83 cal
• 4 Ryvita Crispbread Multigrains (70 cal for 2) – 140 cal 
• 4 Single Swiss cheese (50 cal each) – 200 cal
• Salad – 94 cal 
  • Romaine lettuce, 150g – 24 cal
  • Cesar Dressing (No cabs & no sugars!), 15mL – 70 cal
• Cup of coffee with 15mL 35% cream – 50 cal

4:20pm

• Spicy Homemade Tofu Soup
  • Roasted beef noodle
  • Tofu
  • Mushrooms 
  • Carrots
  • Bok choy 
  • Sirasha hot sauce 
  • Lemon juice (no sugar)

5:00pm

• Cup of orange & cinnamon tea
• Cup of green tea

Feelings & final thoughts: Today was pretty good. I absolutely loved my mom’s spicy tofu soup. I can tell I’ll be quite hungry tomorrow morning! I feel good and I hope with adjustment to sleep, I will have a steadier “eating schedule.”

Day 3 (Day 17 total) – January 17, 2020 (Sunday)

• ^{Weight: 82kg} 
• ^{Body Fat:  39.6kg%}
• ^{Left to lose: 22kg}
• ^{Eating window: 10:25-5:45pm (6h20min)}
• ^{Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL}
• ^{Sleep: 2:30-9:30am}
• ^{Activity Level: Very low. Stagnant.}  

10:15am

• Large cup of coffee from Tim Horton’s 2 cream 172cal

Breakfast

10:25am

• Cooked sliced ham, 55g – 55 cal
• 2 Ryvita Crispbread Multigrains (70 cal for 2) – 70 cal 
• 2 Single Swiss cheese (50 cal each) – 100 cal
• 1 cooked egg – 70 cal

Lunch

12:20am

• Keto bar No sugar chocolate peanut butter, 40g (only 3g net carb) – 160 cal
• Cup of cinnamon orange tea 

2:00pm

• Coffee with 1 cream from McDonald’s – 86 cal

3:30pm

• Salad – 194 cal
  • Raw red onion, 45g – 18 cal
  • Caesar dressing, 30mL – 140 cal 
  • Romaine lettuce, 225g – 36 cal

Dinner

4:40pm

• 1 1/2 piece of mom’s keto inspired cabbage lasagna 
  • Made with ground beef, no sugar tomato sauce, olive oil, mozzarella, and cabbage

5:40pm

• Orange, 98g
• Cup of green tea
• Cup of camomile tea

Feelings & final thoughts: Today was decent. I pretty much worked 11 hours straight with small breaks for coffee, tea, and eating. Activity level wise; not good at all. 

Day 4 (Day 18 total) – January 18, 2020 (Monday)

• ^{Weight: 81.6 kg} 
• ^{Body Fat: 39.6%}
• ^{Left to lose: 21.6kg}
• ^{Eating window: 9:30-5:30pm (8h)}
• ^{Water: 3 bottles of my reusable insulated water bottle of 790mL = 2L 370mL}
• ^{Sleep: 12:20-9:20am (9h)}
• ^{Activity Level: Good! I did my workout for an hour. I did cardio for half an hour and lifting weights for the other half hour.}

9:30am

• Frozen berries 140g – 60 cal
• Greek yogurt, 121g (175g = 100 cal) – 69 cal
• Walnut, 30g – 200 cal
• Cup of coffee with 15mL 35% cream – 50 cal

11:15am

• Bowl of Tofu spicy soup homemade
• Second cup of coffee with 15mL 35% cream – 50 cal

4:15pm

• 1 piece of cabbage lasagna 
• Salad – 193 cal
  • Romaine lettuce, 200g
  • Caesar dressing, 35mL
  • Raw red onions, 57g
  • Lemon juice, 10mL

5:25pm

• 1 square 90% dark chocolate – 65 cal
• Cup of cinnamon & orange tea 
• Cup of green tea

Feelings & final thoughts: Today was good. I am not too sure if I overate or not. I am glad I worked out, I almost psyched myself out again. 

Day 5 (Day 19 total) – January 19, 2020 (Tuesday)

• ^{Weight: 81.7 kg} 
• ^{Body Fat: 39.6%}
• ^{Left to lose: 21.7kg}
• ^{Eating window: 9:45-4:00pm (6h15min)}
• ^{Water: 3 bottles of my reusable insulated water bottle of 790mL = 2L 370mL}
• ^{Sleep: 1:30-9:30am(8h)}
• ^{Activity Level: Laudable. As in I didn’t move. But I did clean my entire desk, dresser, and desk drawers, so there was that.} 

Breakfast

9:45am

• 3 eggs – 210 cal
• 2 Single Swiss cheese slices – 100 cal
• Coconut oil, 5g – 45 cal
• Orange, 116g
• Cup of coffee with 15mL 35% cream – 50 cal
• Cup of Sunny C David’s Tea

11:30am

• Keto bomb bar dark chocolate peanut butter – 70 cal

12:30am 

• Second cup of coffee with 15mL 35% cream – 50 cal

Dinner

3:30pm

• Fried tofu
  • Raw red onion 23g
  • Garlic, 22g
  • Coconut oil, 10g
  • Tofu, 160g
  • Small mushrooms 90
  • Pinch of lemon juice 
  • Pinch of pink salt 
  • Pinch of lemon juice w no sugar
• Salad
  • Romaine lettuce, 166g
  • Raw red onion, 38g
  • Goat cheese, 46g
  • Apple cider vinegar, 18mL
  • Olive oil, 12mL

6pm

• Large coffee 1 cream from McDonalds
• Cup of green tea
• Cup of camomile tea 
• Cup of cinnamon orange tea

Feelings & final thoughts: Today, I felt a bit nauseous and tired. I wasn’t even sure if I was hungry or not most of the day. 

Day 6 (Day 20 total) – January 20, 2020 (Wednesday)

• ^{Weight: 80.9 kg} 
• ^{Body Fat: 39.6%}
• ^{Left to lose: 20.9kg}
• ^{Eating window: 10:15-7:15pm (9h)}
• ^{Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL}
• ^{Sleep: 3:00-10:00am}
• ^{Activity Level: I really didn’t move. I was in too much pain. My sleep schedule is Sad.}

Breakfast

10:15am

• 1 piece of lasagna 
• Berries, 140g
• Greek yogurt, 120g
• Cup of coffee with 15mL 35% cream – 50 cal

11am

• Keto bomb bar dark chocolate peanut butter – 70 cal

12:20pm

• Second cup of coffee with 15mL 35% cream – 50 cal

1:45pm

• Brie cheese double cream, 59g (110cal = 30g) – 220cal
• Hot Genoa, 91g
• Romaine lettuce, 95g – 16 cal
• Ham, 55g – 55 cal 
• Splash of prepared mustard 
  • I was too lazy and unfeeling to prepare and eat a salad

SEE ALSO: Easy 3-Ingredient Keto Breakfast Ideas (with Calories)

2pm

• Walnut, 30g – 200 cal
• Third cup of coffee with 15mL 35% cream – 50 cal 

7pm

• Had a bowl of my dad’s homemade lentil soup

Feelings & final thoughts: Today, I felt REALLY nauseous and tired. I lost almost a whole kilo over night. It’s that time of the month. 

Day 7 (Day 21 total) – January 21, 2020 (Thursday)

• ^{Weight: 81.1 kg} 
• ^{Body Fat: 39.6%}
• ^{Left to lose: 21.1kg}
• ^{Eating window: 1:00-9:30pm (10h30min)}
• ^{Water: 2 bottles of my reusable insulated water bottle of 790mL = 1L 580mL}
• ^{Sleep: 3:00-10:45am}
• ^{Activity Level: I really didn’t move. My sleep is getting to me and to my productivity. It’s affecting my eating and eating times as well.} 

11:00am

• 2 eggs
• Coconut oil, 5g
• Goat cheese, 30g
• Keto bar No sugar chocolate peanut butter, 40g (only 3g net carb) –  160 cal
• Bowl of lentil soup 
• Cup of coffee with 15mL 35% cream – 50 cal

1pm

• Brie cheese double cream, 22g – 81 cal
• Cup of coffee with 15mL 35% cream – 50 cal

2:45pm

• Salad
  • Romaine lettuce, 200g
  • Caesar dressing, 30mL
  • Raw red onion, 34g

5:20pm

• Walnuts, 30g – 200 cal

9:15pm

• Popcorn, 50g – 100 cal

Feelings & final thoughts: I’m not feeling good at all. With being on my period and having a terrible sleeping schedule, it all has taken a toll on my productivity, my eating window.

CONCLUSION

Again this week, I struggled greatly with sleeping, working out, and drinking water. Towards the end of the week when I started my period, I wasn’t willing to cook or move at all plus with bad sleep and poor hydration (although I drink a lot of tea as we see) it made for a hard time. It’s okay to fall back one-two days but I need to be mindful and intentional moving forward. Doing this has greatly offered me insight in my habits and in my choices.

I can’t wait for week 4, concluding my first month of what I eat in a week to lose weight in 2021.

Let me know what are some of your daily healthy habits and some of your favourite healthy meals! ☺️

• What I Eat in a Week to Lose Weight in 2021 (Week #3)
• What I Eat in a Week to Lose Weight in 2021 (Week #2)
• What I Eat in a Week to Lose Weight in 2021 (Week #1)