Weekday Food Diary For Weight Loss

A Day in My Life: Weekday Food Diary for My Weight Loss Journey

Being on a weight loss journey isn’t just about counting calories or hitting the gym—it’s about building habits that actually fit into daily life. So, I thought I’d share a typical weekday in terms of food choices. This isn’t a rigid guide but just a peek into what’s working for me right now.

 

Breakfast

I’ve been doing intermittent fasting, which means I usually wait until after 9 a.m. to break my fast, giving me at least a 15-hour window without food. My first meal is packed with nutrition, and I love the way it keeps me going until lunch:

  • Low-fat Greek yogurt: Smooth, filling, and a great protein source to kick-start the day.
  • Berries: I switch between blueberries, raspberries, or strawberries—they add natural sweetness and are loaded with antioxidants.
  • Chia and sunflower seeds: These add healthy fats and fibre, which keep me feeling full.
  • A sprinkle of cinnamon: For a touch of sweetness and some metabolic benefits.

 

Sometimes, I’ll add in porridge oats, to make it a little more substantial, topped with the same berries and seeds. It’s great if there’s a big day ahead and I’ve just had a workout.

Lunch

Lunch is where I start focusing on protein, which keeps me satisfied through the afternoon. I use MyFitnessPal to track my calories and macronutrients, always prioritising protein. It’s become second nature and really helps me stay on target. A typical lunch might look like this:

  • Protein base: Grilled chicken breast or occasionally turkey slices, paired with hummus or a boiled egg for a bit of healthy fat.
  • Fresh salad: Mixed greens, cucumber, cherry tomatoes, and any crunchy veg I’ve got.
  • Snack options: When I need a bit extra, I’ll go for a mini Peperami, a packet of Fridge Raiders, or sometimes fresh fruit like an apple or a handful of berries.

Evening Meal

Dinnertime is all about enjoying a meal that feels satisfying but stays aligned with my goals. Here are a few of my regulars:

  • Lean dishes: A classic bolognese made with lean mince and loads of veggies, chicken breast or a simple steak with steamed broccoli and carrots.
  • Protein-packed curries: I have a chicken and veg curry with a touch of spice and sweet potato—comforting yet healthy.
  • Other favourites: I sometimes opt for a veggie-packed stir-fry, or an asian inspired pork dish with a small portion of rice.

 

The key here is always loads of veg, protein, and home-cooked meals that feel good without any unnecessary extras.

Staying Hydrated

Hydration is another big part of my day. I aim for at least 2.5 litres of water every day—it keeps me energised, helps with digestion, and even curbs cravings. It’s a habit I’ve come to appreciate for keeping everything in balance; although I do have to run to the loo every hour.

Tracking Macros with MyFitnessPal

Using MyFitnessPal to track calories and macros has been a game-changer. It helps me stay aware of where my calories are coming from and ensures I hit my protein targets, which helps me feel fuller for longer and keeps my muscles happy as I work toward my weight loss goals.

Wrapping Up

This way of eating has become second nature, focusing on fresh ingredients, variety, and lots of protein. It’s not complicated, but it’s a structure that works and feels good. Sweet cravings have quickly subsided, especially as I’ve learnt to recognise the signs of emotional eating habits, and now I don’t feel the need to be reaching for a chocolate bar or biscuits as I’m feeling satisfied. If you’re on a similar journey, I hope this gives you some ideas to keep things interesting, filling, and aligned with your goals!

I’d love to know what your average weekly food diary looks like, leave me a comment below.