Okay, friends, buckle up. This one’s a very special guide — and I’ve been so excited to share it with you ✨! If you’ve been following along over the past year, you might’ve seen me embark on a wild (and slightly emotional 🥲) weight loss journey. Let’s just say… my early 30s were not the era of “effortlessly fit” for me. I’ve always been active and health conscious. I’ve played tennis, volleyball, and regularly downed salads 🥗 — but my weight? Oh honey, it had other plans.

Despite my best intentions, that number on the scale just refused to budge, and my weight stayed the same. Week after week. Month after month. Year after… you get the idea 😩.

If you’ve ever wrestled with weight loss, you know the soul-crushing moment when you try on jeans at the mall, and you’re reminded why you wear leggings most of the time 👖💔. I felt like I was fighting a losing battle, and at times, like I’d never be comfortable in my own skin again.

January 2024, I flipped the script 🎬. I got serious about my health and wellness and committed to finally feeling good — inside and out. I teamed up with an amazing mentor by the name of Andrei Calinescu who gently (but firmly!) helped me identify some habits that were keeping me stuck. And then? I committed to meal prep alongside creating recipes that were protein-packed 💪, fiber-rich🌾, and actually delicious — all to keep me full, satisfied, and… well… regular 💨😉.

This post is full of the amazing weight loss recipes that have helped me stay on track without feeling deprived. If you’re on your own wellness journey, or just want to feel more like your best self, this one’s for you 💖.

My Mom’s and My Wellness Journey

My weight loss journey has been anything but linear. But through all the ups and downs, there are a few key habits I’ve kept consistent that have helped me stay on track and gradually shed the weight 💪.

📉 Calorie Deficit 101

• One of the biggest lightbulb moments my mentor gave me was realizing I was eating waaaay more calories than I thought. Like… healthy calories, sure — but still too many. Turns out, weight loss is simple math and physics: you need to burn more than you eat. In fact, 3,500 calories = 1 pound of fat. So to lose just 1 lb a week, I had to eat about 500 calories less per day — which adds up to 3,500 fewer calories by the end of the week. Once I started tracking what I was eating, I had a full-on “AHA” moment 💡. Now I focus on 3 smaller meals a day that are protein- and fiber-packed 💪🌾. And listen — I know calorie counting isn’t for everyone, and that’s totally okay! This is just what helped me finally see where I was going wrong.

🚫 No Silly Snacking

• As someone who taste-tests food all day for a living (it’s a hard job, okay? 😅), I didn’t realize how much mindless snacking I was doing. So I cut it out — cold turkey. Instead, I focused on balanced meals that actually kept me full. The one snack exception? Organic berries 🍓. These little fiber-filled gems are low in calories, low glycemic, and totally snack-approved. My fave? Blackberries — and yes, I go through a container daily.

💦  H₂O Fo’ Sho

• You know that thing they say — “you’re not hungry, you’re just thirsty”? Yeahhh… water never fooled my stomach like that, LOL!! I know hunger when I feel it 😂, and I had some roughhhh hunger days when I first started consuming fewer calories. BUT — I can’t lie — hydration changed the game. Drinking more water boosted my metabolism, curbed my appetite, and gave me a serious glow-up ✨. I aim for 2-3 liters a day, and I always take a pinch of celtic salt under the tongue before each liter to help with absorption.

🚶‍♀️ Walk It Out

• Now let’s talk workouts. I’ve never been a “gym girly” who lives for deadlifts and protein shakes 😅. But what I do love? A good walk. Low-impact, gentle on the joints, and surprisingly effective when it comes to weight loss. I aim for 2 hours a day (broken up throughout) or around 14,000 steps, and that’s been my magic number. The key? Find movement that YOU enjoy — whether it’s weight lifting, yoga, pilates, playing sports or walking like me – just move that body!

😌 Sleep + Chill = Results

• This might be a no-brainer, but without proper rest and stress management, weight loss becomes an uphill battle. Lack of sleep slows down your metabolism, heightens your cravings, and turns you into a hangry hobbit 🧌 . And cortisol? I swear that stress hormone makes your belly fat more loyal than Sue from HR, who’s been at the company for 23 years 😩. So yes — prioritize those 8 hours and protect your peace 🙏.

🍽️ Calorie Tracking App

• Eating all the healthy food 🌿 and making smart choices didn’t automatically mean I was losing weight. You can eat “clean” 100% of the time and still gain weight! Not measuring oils, peanut butter, avocado, nuts, and seeds—or knowing how many calories were actually in them—led to a 40+ pound weight gain for me 😳. Keep in mind, I’d never been overweight before, not even in my 20s! That’s when I discovered the app “Lose It” 📱 and started using a food scale ⚖️. Tracking my portions and calories taught me a huge lesson: what you eat matters, but how much you eat matters just as much. Learning this changed everything for me and helped me take control of my health! 💪✨

🎉 BONUS: My Mama’s Transformation

While I’ve been on this journey for a year and a half, mama TMN hopped on the train a little later! It all started with my Key Lime Pie Smoothie 🥤. She loved it so much that she began drinking two a day, paired with one balanced meal — and just like that, she was in a solid calorie deficit without even trying. Since then, she has experimented with various other protein smoothies, added in a daily hour-long walk on the walking pad 🚶‍♀️, and she lost 14 lbs in just a few weeks. A whole LEGEND 💁‍♀️.

Weight Loss Disclaimer

Oh, and let’s not forget one very important PSA, friends 📣: Muscle gains matter. A LOT.

You’ve probably heard it before, but let me say it louder for the people in the back — muscle is more dense than fat. So if you’re lifting those weights 🏋️‍♀️, don’t freak out if the number on the scale isn’t dropping. The scale is not the only thing that matters.

Strength training is just as important (if not more) than cardio when it comes to transforming your body and feeling your absolute best 🙌. And hey, not everyone’s goal is weight loss! Some of you guys are out here trying to build that muscle, gain healthy weight, and look like absolute Greek Goddesses — and I love that for you 🔥.

So here’s the deal: whatever your goals are, adjust accordingly. Go all in, tweak your routine, listen to your body, and double down if you’re on a muscle-building mission.

As for me? I’m just here sharing my personal journey. My wins, my stumbles, and all the amazing protein hacks I’ve discovered along the way 💁‍♀️.

This isn’t medical advice, just real talk from someone who’s been through it. Always check in with your doc or coach if you’re planning major changes.

My Favorite Weight Loss Recipes

Alright, let’s get to the fun part 😁. I’m about to hit you with some of my favorite go-to weight loss recipes. Trust me, there’s a little something for everyone. We’ve got high-protein breakfast recipes 🥚, high-protein mains, fiber-filled dishes, and of course, my ride-or-die smoothies that taste like dessert but still help you meet your goals 🥤.

I currently follow a consistent diet focused on protein and fiber. So I would choose:

• Breakfast: A high-protein meal from the breakfast category.
• Lunch: A high-protein main dish with a fibre-rich side (example: meatballs + slaw). Another option here is choosing a high protein main dish as a standalone. Some examples of a standalone would be the tacos, poke bowls, low-carb pizza, green goddess salad, or easy greek bowl. These recipes are balanced out so there’s no need to add a side to them.
• Dinner: Similar to lunch, a high-protein main paired with a fibre-rich side. High-fibre sides include recipes like the red cabbage slaw, Asian cucumber salad, Korean carrot salad, healthy coleslaw, and cauliflower mash.

Other examples of high-fibre meals that you can enjoy as a standalone meal are my bean stew, lentil soup, mixed bean salad or sweet potato bowl.

BUT — don’t feel boxed in! These are just a handful of faves, and I’ve got tons more on my website. If you want to mix and match your protein with a fresh salad or side, I’ve got a whole section dedicated to salads and sides.

⚠️ Note that some of my recipes yield multiple servings, so I always make sure that I have one portion for myself.

High-Protein Healthy Breakfast Recipes

High-Protein Mains

Standalone Mains

Fibre-Rich Sides

Fibre-Rich Mains

Protein Smoothies & Healthy Drinks