The Food I Ate Every Day To Lose 115lbs!

The Food I Ate Every Day to Lose 115lbs!

This post is by OYS writer Alexis from Trading Cardio for Cosmos. You can also find her on Facebook and Instagram sharing her awesome weight loss tips and motivation!! She’s lost over 100lbs so she has lots to share!

When you tell people you’ve lost -115lbs, their initial reaction is always “You had gastric bypass, right?” No offense to anyone who has had bariatric surgery, but my answer is “No, I used Weight Watchers, a Fitbit and lots of gym time!”

So the immediate followup question is “What do you EAT?”


My short answer is “Everything!”

Nothing is off-limits for me, but I do have to practice moderation and plan my days to incorporate the nutrition I need with the foods I love!

I want to take you through my day so you can see the fresh choices, big portions and indulgences I get to enjoy because I practice moderation! Check it out:

Wake Up: 5:30am

I usually work out 2 mornings a week and get up at 4:30am, but when I do afternoon/evening workouts I can get up a little later!

The first thing I do each morning is drink a liter of water while I shower and get ready. This water gets my system off and running for the day, and gives me a leg up because I usually try to drink 5-7 liters of water a day on days I workout (and that takes a lot of time!). Rest days are more like 4 liters.

If I remember I will add lemon juice to my water, which gets my metabolism moving, too!

Breakfast: 6:30am

I love espresso, and my days always begin with a double espresso and an egg white omelette.

I make the “veggie guts” for my omelettes on Sunday’s when I meal prep and they usually include sautéed kale, mushrooms, onions and fresh herbs like basil, thyme or oregano.


I saute half a cup of raw zucchini and one chopped Al Fresco Chicken Breakfast Sausage Patty until brown, then add 1 cup of the “veggie guts” and mix. Then I add 1 cup of liquid egg whites.

This is a BIG portion but it keeps me full for four hours, which is a remarkable feat given how high my metabolism is!


Snack 1: 10:30am

I like to keep my snacks fresh and “whole” as much as possible, so my go-to choices are fruits, veggies and high-protein items like almonds, hardboiled eggs, shrimp cocktail or cheese or yogurt.

This fruit salad plate was a perfect choice when I was out for a coffee date, and way better for me than the scones and muffins! I also usually add an iced tea or an iced coffee for a little caffeine boost.


Lunch: 12:30

I find that I stay fuller longer if I eat bigger portions of protein, so I aim for 5-7 ounces of protein and some veggies at lunchtime. This Is 5 ounces of boneless pork chops and a broccoli slaw that I bulked up with some shredded zucchini. I make the dressing for the slaw with olive oil, champagne vinegar, fresh herbs, lime juice, garlic, salt & pepper, but you can use your regular low-fat salad dressing if you prefer!

Snack 2: 3:00

I have found that the healthier I get, the more I like spicy foods, and this black bean hummus is spicy and balances perfectly with the sweet of the sugar snap peas. The hummus also has lots of protein, which helps keep me satisfied longer. I add another iced tea or iced coffee here to get me through the ho-hum of the afternoon.

Snack 3: 5:30pm

I’m a commuter, so often I do not get home until 6:30pm and need to fit my workout in after that. So another protein-packed snack on my ride home helps fuel me for that workout. These Siggi yogurts are super thick, super tart and I really like the blueberry, raspberry and rhubarb varieties!


Gym Time: 7:00pm

I like to work out 4-5 days per week, and at least one of those workouts is a 10-mile bike ride with my boyfriend. No headphones, no distractions, just a great opportunity for us to decompress and discuss our days.

In the beginning when I was working out by myself I would find myself feeling bad or guilty that I was taking time away from being home, and the easiest way to fix that was to find an activity we enjoy together and do that!

Dinner: 8:45pm

Yes, we eat pretty late when we work out but to balance that, we usually skip carbs in the evenings.

It’s just too much starch turning into sugar for me (especially if I want a late night snack), so we do big portions of lean protein and two veggies, or one veggie and a salad. We also add 2-3tsp of olive oil to our dinner, which is important for your hair, nails, joint health and even your digestive system!

Snack 4/Dessert/Cocktail: 9:30pm

A few times a week we will have a late night snack like fresh cherries, watermelon or maybe bell peppers and tzatziki, or maybe one dark chocolate square. Or if we’re feeling fancy we might indulge in a cocktail like my beloved cosmopolitans. A big part of learning moderation has been learning to enjoy one cocktail, one piece of chocolate or a sensible snack, and also learning that these sweet treats are not everyday occurrences but rather things to be enjoyed occasionally.

Bed: 10:30pm

Getting a good night’s sleep is so important to me because it gives me the rest and energy I need to tackle the next day. It’s also important because I tend to make impulsive decisions when I’m tired, and those almost always involve eating something I did not need!

I aim for 7 hours a night during the week, and at least 8 hours of sleep (and sometimes a nap!) on the weekends.

That’s what my days look like! I hope you find this inspiring and helpful as you begin your weight loss journey.


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  1. carol cook says:

    thanks for providing the FULL detail of the day! I’m going to plan a week with snacks….most often doesn’t happen, and then I find the cookies at whole foods….and go ‘off track’!!

  2. Awesome job Tammy! I bought a Fitbit in early May. It’s now the end of August and I have lost 17 lbs. so far. i count every calorie that goes in and make sure there is at least a 400-500 deficit of calories going out each day. I walk 5 miles a day and I’m pretty active overall. I average about 16k-18k steps a day. I eat clean similar to what you eat but probably a bit less. I find at 65 yrs. old, my body is happy and satisfied with 1200-1600c a day. I allow goodies like you on occasion. I had cheesecake yesterday! I have found a healthy diet that I like and can live with and I think that’s a HUGE reason I will continue to lose weight and feel fantastic. High five Sister!

  3. so cool to see the plastic meal kits……I need these … excuses right…if I prepare….I got to try some of these meals…thanks…I only got maybe 55 pounds to lose…but I also want to maintain a strong body.

  4. Wow I bet you skin is pristine!! I’m going to bulk up more on my water! I’m not drinking no where near that!

  5. Thanks for sharing! Very helpful. 🙂

  6. This was truly inspirational to read. This detailed account of your weight loss excited me because it’s not too far off of what I already do. Yay! I just need a few tweaks. Thank you for sharing.

  7. Great ideas. Just wondering if you make or buy your iced coffee. Iced coffee is FULL of sugar and if you have two a day you’re introducing so much sugar into your diet that you’ve cut out eating these beautiful meals. Maybe a good swap would be homemade iced tea (you can use honey for a sweetener) or perhaps fruit infused water.

    • Frozen coffee drinks from coffee shops tend to be made with a lot of sugar but Iced coffee only has sugar if you have that added to the drink.

  8. Where are the 9 things that were removed?

  9. Wow, this is awesome. Thanks for sharing.

  10. Thanks for sharing. Your meal plan looks delicious and filling. I can’t wait to try it.

  11. So inspiring! Keep up the good work 🙂

  12. II thought you would have listed the 9 foods you removed. Are you able to answer I noticed that Cindy has also asked.
    Am impressed and inspired, well done

  13. Very nice article! Thanks for sharing your day and meal/eating routine. Also, congrats on your success! One thing for everyone to remember is the commitment she made to this journey. It’s not easy to get started and keep going with it, but it is doable. I recently gave up sugar. Anything made with sugar I walked away from. As a result I lost about 14lbs. I didn’t change much else except that I bought a fitness band (Samsung Gear Fit2) and wear it faithfully. If I am sitting for 50 minutes, it reminds me to get up and move, and it works!!

  14. Heather Nueva says:

    There’s 11 grams of sugar in that yogurt! Also, full-fat dressing is better than low-fat, which also tends to have more sugar.

  15. I’m always inspired by people who do “normal” things and still eat and lose weight. Your diet plan is so simple and looks cost efficient. Most other plans are expensive and have foods listed that I’m not sure why anybody would even eat them. This is great! The only way I’ve seen huge success with me losing weight is to effectively keep track of what I eat like using My Fitness Pal app. I hate it because I get obsessed, but I love it because it works. I wonder if you used any food diary apps?

  16. You go girl! My weight loss journey mimics yours. My dietary changes are exactly the same. I started my lifestyle change August of 2015 and to date have lost 85 lbs. I have met my goal and am now on a journey to maintain the weight. I do cardio daily-at least 30 minutes of walking, eliptical or biking. The last couple of months I’ve added weights 2 to 3 times a week. For the first rime in my life of 60 years on this earth, I can do 2 sets of regular push-ups. I feel the best ever. Wish I would have gotten my act together sooner. Better late than ever. Peace out😄

    • Awesome job, both of you! I have lost 33 lbs and I need to go another 25 lbs to reach goal. The last 2 months have been hard. I know I need to pick my exercise. Thank you for inspiration! WW.

    • I am 59 years old and have had to do the same weight loss journey,I have now lost 48pounds of eighty doing very closely the same as you.The really hard part is keeping it off though,never stop,that is the answer to the never ending battle.I was a hard learner,but health issues woke me up,DO NOT QUIT EVER,this is my best advise to every single one of you.Everybody can do it if they really want it and don’t let a big supper with friends or family get you off track,you just shake yourself off and get back into your routine.

  17. Wow! That’s a lot of food and a really full day! I’m guessing you don’t have any kids to interrupt your perfect schedule?
    Admirable that you do weekend prep and have the discipline to do 5 days a week of work out – your hard work has really paid off! Well done!

    • She has at least two kids based on her bio. I admire this mama so much! I only have one right now, and only have 30 lbs to lose (9 down, 21 to go). I often turn here for inspiration.

      • Hi there! Yes I have 2 kids. I’m also a single mom. Alexis (who wrote this article) does not have kids. But she has a very very busy career. Melissa my other writer is married, with 2 small kids, and works full-time. So I try to have a bunch of different perspectives on my blog. Thanks so much for the kind words. I think we are all busy in different ways and it’s so easy to let ourselves fall to the back when taking care of everyone else. I’m so glad you find our posts inspirational.

  18. Thank you, Tammy!! ❤️

  19. I’ve been struggling to lose weight for this past few years and I always end up being frustrated I’ll try this great idea of yours and I hope it will work this time thanks

  20. I bought a Fitbit in May and have lost 33 pounds. I try to average between 10,000 – 12,000 steps per day. I walk the dog morning and lunch time. I do about 45 mins to 1 hour on the exercise bike most nights. I stick to about 1,000 calories per day. I have the same thing every day: Oatmeal with 2 tblsps of apple sauce and a cup of tea for breakfast, one piece of whole wheat toast with 1 tblsp of peanut butter for lunch with a cup of tea, either an apple or nectarine in the afternoon, a salad with chicken, avocado, lettuce, tomato and cucumber with low cal dressing, and a steamed milk with 1 teaspoon of Hershey’s baking powder for a dessert in the evening. That’s it. I have another 45 pounds to go.

    • Julia, how are you doing now? I am wanting to start a strict diet like yours to get myself started. I am researching new like crazy what will work for me, even weight loss surgery… my question is are you or did you take something to suppress your appetite? I am hungry all the time. I can stick to a good diet for about 2 weeks then I end up going on a complete binge. I could have probably paid for weight loss surgery with all the fad diets and supplements I have bought! I am just looking for somewhere I can reach out and see what’s really working for everyone? I have 85 lbs to lose 9 months post baby.

  21. This is the first detailed account that I have found and I must say, THANK YOU. I have used your daily log as my guide and I’m excited to see how it works for me. I do a low carb/higher fat diet so my meals are slightly different. But, I have started getting up at 5:30/6 and eating breakfast at 6:30 instead of 9:30 am (scarfing down at work). And I have found that my balance of meals are better when I eat earlier. Again, thank you!! And so happy for your weightloss!

  22. Thanks for sharing I need to lose 30 And free a bad accident can finally work out again so I need meals and encouragement!!

  23. Thank you for your helpful post! I love your meal plan and can’t wait to try it, Tammy!

  24. Chalique says:

    Thank you, I found your post to be very helpful!!!

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