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My Favorite Simple Tip For Fat Loss

If you have a fat loss goal but can’t stand the idea of a strict diet plan where every single food is measured, calculated, or weighed out beforehand, then keep reading!  This tip is definitely for you.

Back in 2014, I finally got to a point where I, personally, felt major anxiety at just the thought of following a strict diet plan.  As a former fitness competitor and longtime “dieter” in general, I could no longer bear the idea of being limited and restricted when it came to food.  I didn’t want to finish a meal and still feel hungry afterwards, and I didn’t want to have to swear-off or greatly limit carbs anymore.

For most of us, following strict diet plans can eventually lead to food obsession, which can eventually lead to overindulging, which almost always leads to gaining all the weight back.  This is no way to live.  Eating should be enjoyable and enhance our lives, not make us crazy!

So instead, I decided to take a whole new approach to eating, which mainly came down to this:  For all meals, at least half of my plate or bowl needed to consist of vegetables or fruit.  The rest of the plate would then be whole grains, beans or some other source of plant based protein. Pretty simple, right?

Here are some examples:

  • Breakfast – Half the bowl filled with oatmeal and the other half loaded with berries.

This hearty breakfast of oatmeal and berries is one of my favorites.

  • Lunch – Half a plate of roasted asparagus, carrots and Brussels sprouts; the other half beans and brown rice. Here’s some meal examples:

Roasted Veggie Bowls

15-Minute Asian Stir Fry

15-Minute Asian Stir Fry

Or, something like my 5-Ingredient Pesto Pasta or my Sweet Potato Bean Burgers with a side salad or veggies.

  • Dinner – A giant salad loaded with chopped fruit and raw veggies with some avocado and a veggie patty, or, some quinoa  and beans on top.  For me, I’ll also typically have a big bowl of some sort of vegetable soup with a piece of whole grain bread, all depending on my hunger level.

Here are a couple of my oil-free salad dressing recipes:

Year Round “Christmas” Dressing

Sesame Ginger Dressing

And here are a couple of my all-time favorite soup recipes (all very simple and very filling!)

Easy Super Greens Soup

No-Chop Chunky Vegetable Soup

  • Snacks are sliced apples, berries, oranges, bananas, sea salt popcorn, nuts or the occasional smoothie, such as a Purple Snack Shake.

I also love this recipe to help conquer my afternoon cravings:

My Ultimate Craving Crusher

  • I usually have one small-ish treat per day, if wanted, and one big treat or meal once a week or on special occasions.

I have to say, my once a day treat is almost always a Peanut’s Bake Shop Cookie made with one of my cookie kits. Be sure to check those out here: Peanut’s Bake Shop Cookie Kits.

Peanut's Bake Shop Cookie Kit

Eating this way allowed me to say “farewell” to strict diet plans and “hello” to a lean (and very happy) body – no restriction or extreme hunger necessary. Ever.

The bottom line is, if your top priority is including half a plates’ worth of vegetables and fruit with every meal, you’ll load your body with high fiber, high water foods, which are naturally very filling yet low in calories.  That means consistently eating these foods naturally leads to a lean body! The bonus?  These foods also help prevent and reverse diseases due to their extremely high vitamin, fiber and mineral content. Talk about a win-win situation!

Have a question or comment about this subject?  Please leave me a comment below.

I hope you found this tip helpful and easy to apply to your life!

Filed under: Health & Nutrition


Audrey Ketchersid

Question – these are eating plans that i “usually” follow because travel doesn’t count but after menopause weight gain and bad/worse bone density results, It was suggested that I avoid grains but also years ago to limit dairy now supposed to add back in for osteoporios (sp)


Audrey Dunham

New studies are actually showing those who consume more dairy actually have more bone fractures! Consuming dairy as the best way to improve bone health is definitely an old school belief that actually isn’t true. The best things you can do for your bones are: weight bearing exercises such as weight lifting, running, or brisk walking 2-3 times a week (minimum), avoid regularly consuming high sodium foods, and then consume high calcium plant based foods such as spinach, kale, collard greens, beans, oranges, black berries and broccoli as much as possible. And since you’re post menopausal, consuming organic tofu or other organic soy products such as edamame and tempeh 2 -3 times a week would help stabilize your hormone levels AND offer more calcium! Grains are best if they are whole grains such as oatmeal, quinoa and brown rice with having whole grain wheat on occasion. Hope this info helps!


Jennifer Calleja

What do you think about the Ketogenic diet?

Also milk products as I’Ve tried almond and coconut milk and don’t enjoy the taste.


Pam hamilton

Since I dont like cooked oatmeal, except in a cookie, is it ok to just having a breakfast shake made with plant protein Powder and unsweetened Almond milk and some kind of fruit…bananas, raspberries, strawberries…etc?


Audrey Dunham

Yes, absolutely! I’d add some spinach or kale to the shake, too.


Cecile Saulnier

I am one of those who had to watch what I eat since I’m a child. I am 55 and I have to lose 50 to 60 pounds. Recently I have been following your blog and you have inspired me to change the way I eat. I have been on diets my whole life but you end up gaining it all back. As of today I am changing all that and started a 17 week goal and then I will continue from there. Wish me luck ☺



I am better bad with measuring and tend to eat with my eyes. What is oz for half a bowl?



My husband is working in contsruction, he normally takes bread with him for breaks, how can I make him foods for weightloss that stay nice and fresh during the day?
I now give him cherry tomatos or cucumber slices as a snack, or green smoothies.

Thank you so much from the Netherlands!


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