This section is a work in progress and I’ll be adding a lot more detail to it soon. For now, this is a simple outline of what I do with my food and how I approach nutrition.
This is not a perfect meal plan. It is not me saying everyone needs to eat exactly like this. It is just what has worked for me during my weight loss and now into maintenance.
My Main Aim
When I was losing weight, the goal was simple. I had to be in a calorie deficit.
There is no way around that. Mounjaro helped massively with appetite, food noise and control, but the weight loss still came from consistently eating fewer calories than my body was using.
But for me, it was not just about eating less.
It was also very important that I improved the quality of what I was eating. I did not want to just eat smaller amounts of the same food I used to live on. I wanted to actually fuel my body better, feel better, train better and build habits I could keep long term.
Calories While Losing Weight
While I was actively losing weight, my usual target was around 2,500 to 2,750 calories per day.
That worked well for me because I was training hard, walking a lot and trying to keep my protein high. I was not trying to starve myself or crash diet. I wanted steady progress while still having enough energy to train and live normally.
The biggest change for me was learning that weight loss did not have to mean eating as little as possible.
It had to be controlled, consistent and realistic.
Calories In Maintenance
Now that I am maintaining, I usually aim for around 2,900 calories per day.
That seems to be around the right level for me at the moment. It allows me to hold my weight steady, keep training hard and still enjoy my food.
This may change over time depending on my training, activity, weight and goals. That is why tracking has been so useful for me. It lets me see what is actually happening instead of guessing.
Protein Target
My protein target is around 200 grams per day.
Protein has been a big part of this for me. It helps with fullness, recovery from training and holding onto muscle while losing weight.
A lot of people focus only on the number on the scales, but I wanted to lose fat while keeping as much muscle as possible. That is why protein and training became such a big part of my plan.
The images here show the kind of food I would typically eat in a day.
This is a good day. Some days I might add in a bit of chocolate, something sweet, or whatever I fancy. I do not try to be perfect every single day because that has never worked for me long term.
A typical day for me might include things like oats, fruit, protein powder, protein milk, Huel, yoghurt, a high-protein dinner like chilli and some higher-protein snacks.
The aim is not to make food boring. The aim is to make it work.
Food Quality Matters
For me, the biggest change was not just eating less. It was eating better.
I used to eat a lot of high-calorie food that did very little for me nutritionally. It was easy to overeat and it left me feeling sluggish, bloated and constantly looking for more.
Now I try to build most of my day around food that actually helps me. Higher protein meals, fruit, fibre, decent carbs, better snacks and meals that support my training.
That does not mean I never eat chocolate, takeaways, pizza, or anything like that. I still do. But they are part of the plan now rather than the whole plan.
Tracking My Food
Tracking has been one of the most useful things I’ve done.
It gives me a clear picture of my calories, protein and carbs. It also helps me spot where things are going well and where I might need to adjust.
I know tracking is not for everyone, but for me it removed a lot of guesswork. It helped me understand what I was actually eating rather than what I thought I was eating.
The Main Message
My nutrition approach is not extreme.
I aim to eat enough protein, keep my calories in the right place for my goal and make better choices most of the time.
When I was losing weight, that meant staying in a calorie deficit. Now that I am maintaining, it means eating enough to hold my weight steady while still training and staying active.
This section will be updated soon with more detail on meals, protein targets, calorie ranges, snacks, food swaps and the things that helped me stay consistent.