What’s the hardest part about living a fit life?  For me, it’s not the workout – that’s easy – I only have to do it once a day, and I don’t have to do it everyday.  I can workout 5-7 days a week.

However, I have to eat every day, and at least 3 times a day.  I used to be an absolute junk-food junkie – almost every day, I ate some form of junk food.  It probably explains why I was overweight.  I just love that stuff, but I had to stop eating it.

About five years ago, I started my life-changing journey.  First, I started changing my eating habits.  I gave up the junk food – which was really hard since I’m a junkie – but I knew I had to do it.

I started seeing Julie the Nutritionist – I was seeing her before I stepped into The Motion Room.  She really helped me put together a meal plan that helped me to lose weight doing the exercise plan I had set up before joining The Motion Room.

Here’s the basic nutrition plan set up for me – hopefully it helps you too:


I generally go to The Motion Room first thing in the morning.  I always have a small snack before I workout, and then have a more complete breakfast when I get home.

My snack is at 5:30 and my more complete breakfast is around 7:15

I have a protein and carb combo for breakfast.  This could be a hard boiled egg, bowl of Kashi Go Lean cereal with almond milk, tbsp flaxseed and a scoop of protein powder.

I used to drink a bottomless cup of coffee.  Now, I limit myself to one large cup a day. Sometimes I may have 2 cups, but that’s it.  I have this around 10:30.

Snack – I usually have a snack around 11:00 or 11:30.  I may have any of the following:

–       Mary’s crackers, with almond butter (8)

–       Apple and handful of unsalted almonds (8-10)

–       Protein bar or a Carb-Rite bar

–       Plain Greek yoghurt, with fresh fruit, or maybe a drizzle of honey

Lunch – I usually eat lunch between 1:00-2:00.  I almost eat the same thing for lunch every day – they call me chicken girl at work:

–       Roast chicken

Raw vegetables – carrots, cucumber, cauliflower, broccoli, tomatoes, celery

–      Snack – between 3:00-4:00 – same list as above


Dinner – usually between 8:00-9:00

Since I eat dinner so late, I tend to eat a protein and a vegetable, and try to limit my carb intake.

To make dinnertime easy, I make a few meals on the weekend. It’s usually always the same thing: turkey meat loaf, low cal butter chicken, and lemon dill chicken.

I have found this to be the secret that works. It gets a little boring because it’s always the same, but it keeps me on track throughout the week.

I still indulge in my favourite junk food – wings and fries, but I plan for it only once a week, and not every week.  It’s nice to know I can have it.

I hope this helps you plan your own meal schedule.  And don’t forget to plan for a few workouts throughout the week!

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