Proper nutrition is more important than working out in getting fit. Contrary to popular belief, sweating doesn’t mean you’re losing some extra pounds. But eating the right amount of food does.

In this article, I will tell you about what I eat in a day to achieve a healthier body.

In case you missed it, I’m the guy who lost 25kg of body weight in almost two years. Read my story here.

High-Protein And High-Fiber

Before we get started, I want to let you know that I eat up to 1,800 calories per day. It's my daily calorie requirement that helps me to reach my ideal weight of 65kg. I’m currently at 76kg - still 11kg away from my goal.

If you want to know your own daily calorie requirement, you can find it at the end of this blog

High-protein and high-fiber food are always on my plate because they are more filling thus make you less hungry throughout the day.

Breakfast

35g milk - 170 calories
33g oats - 156 calories
2 large boiled eggs - 124 calories
1 medium apple - 95 calories
1-liter water - 0 calories
TOTAL - 545 calories

This is my go-to morning meal because it’s easy to prepare. You will only have to add hot water then start digging in!

To make my oatmeal less boring, I mix with it my high-protein milk. I usually eat it together with my apple. Then my boiled eggs come next.

Unlike many people around the world, drinking coffee or tea is not my thing. I may sound weird but I don’t start my day with caffeine. That’s because my mom didn’t let me drink coffee when I was growing up. She feared that it may cause palpitation. Instead, I drink warm water to keep my mind and body active.

Lunch

200g chicken breast – 330 calories
100g potatoes – 77 calories
1 corn – 90 calories
1-liter water - 0 calories
Total: 497 calories

Chicken breast is the OG food of fitness enthusiasts and bodybuilders. Aside from its high-protein content, it is also versatile! You can do anything with chicken breast.

But since I don’t know how to cook, I just season it with salt and pepper and toss it in the air fryer. Most of the time, it's bland. But tomato ketchup solves the problem.

I eat my air-fried chicken breast along with corn and potatoes which are good sources of carbohydrates and fiber.

Do still eat rice? Find out in my dinner.

Afternoon Snack (Meryenda)

4 slices (92g) of wheat bread – 260 calories
30g of peanut butter – 190 calories
1-liter water - 0 calories
Total: 450 calories

Aside from rice, the Philippines is also a bread-eating nation. With so many bakeries in every corner of the streets, bread becomes the most favorite Filipino meryenda.

And it’s wheat bread with peanut butter for me! Two pairs are surely filling. It’s also a perfect meal before an intense workout. I usually eat it before I jog in the evening.

Dinner

56g canned tuna – 120 calories
100g potatoes – 77 calories
1 corn – 90 calories
1-liter water - 0 calories
Total: 287 calories

I still eat a high-protein and high-fiber meal before I end my day. That’s because I want my body to continue to grow while I’m resting and sleeping.

It’s almost the same with my lunch, I just replaced chicken breast with canned tuna. Sometimes, its tofu which I also season with salt and pepper and toss in the air fryer.

Be careful with eating canned fish. Aside from protein, it is also rich in sodium. So, you need to drink a lot of water to wash away the extra salt.

Wait, what? Still no rice for dinner?

Yes. Because I prefer not to eat it on a daily basis. But I still have at least one to two cups every weekend. Sometimes I buy it in a nearby karinderya on weekdays whenever I crave it.

Wrapping up from breakfast to dinner, my total calories are 1,779.

No Fast-Food?

Don’t get me wrong, I still eat oily, fatty, and processed food that I order from fast-food restaurants especially if I feel tired of cooking, chopping, and packing my food.

Always remember that proper nutrition is flexible. You don’t need to stop eating any food to shed those extra pounds.

Also, having a meal plan can help you achieve your goal weight. In my case, I have decided to stick with the food listed above because they’re the most sustainable for me.

But it wasn’t easy to find out what to eat. I did a lot of research about food preparation and nutrition before I ended up with what's on my list. It was trial and error until I found the food that suits my lifestyle.

It really depends on you. As someone who lives alone without knowledge on how to cook, what I eat may not be good for you if you’re a naturally-born chef or if you’re living with your family and kids.

Knowing your food is key in losing weight. You will need to learn how to read nutrition facts which I discussed in my previous blog.

You will also have to identify your daily calorie requirement to know your food limit. You can check out online calorie calculators that can compute that for you. Consulting a nutritionist-dietician is your best option.

Would you like to try my go-to meals? If not, what do you usually eat? Tell me in the comment section below.

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