Hi, Cleanish Squad!

One of the biggest mistakes I made early on in my weight loss journey was thinking I had to eat as little as possible to see results. I’d load up on low-calorie, artificial foods and end up feeling exhausted, hungry, and frustrated.

Nowadays, I focus on real food, plenty of protein, and meals that actually satisfy me. Today, I’m breaking it down by sharing what I ate yesterday and why it worked.

Breakfast: High-Protein & Balanced

I start my mornings with a meal that keeps me full and energized, so I’m not thinking about snacks an hour later.

On this day, I had:

• Two eggs + egg whites, and baby spinach for protein and healthy fat
• Oatmeal with cinnamon and coconut oil for fiber and sustained energy
• Fresh cantaloupe, strawberries, and blueberries for vitamins and antioxidants
• Chocolate caramel protein powder + collagen shaken together in cold water for an extra protein boost ( I use this Cleanish protein)

This mix gives me a balance of protein, healthy fats, and carbs so my blood sugar stays stable, and I don’t crash mid-morning.

Lunch: Quick, Protein-Packed, and Satisfying

Lunch is where I keep things simple but effective. I like making a full meal for lunch, so I blend up a high-protein smoothie that keeps me full without weighing me down.

On this day, I had:

• A protein smoothie with banana, peanut butter, raw honey, collagen, and protein powder for a perfect mix of protein, healthy fats, and carbs (here's the recipe!)

This works because it’s fast, easy, and keeps cravings in check. In the past, I’d grab something quick but unsatisfying and end up snacking all afternoon. But with enough protein and healthy carbs in one meal, I stay full and energized for hours.

Afternoon Snack: Keeping Energy Steady

Instead of grabbing random snacks throughout the day, I aim for something satisfying that keeps me full until dinner.

I had:

• Oat bran with blueberries for fiber and slow-digesting carbs

This gives me a steady source of energy instead of the crash I used to get from processed snack foods.

Dinner: Protein + Smart Carbs = The Perfect Combo

I like to end the day with something hearty but balanced for dinner.

This meal included:

• Boneless skinless chicken thighs for high-quality protein
• Roasted red skin potatoes for complex carbs and fiber
• Broccoli for extra fiber and micronutrients

I used to think I had to cut out carbs to lose weight, but choosing the right carbs—like potatoes instead of refined grains—makes a big difference in energy and recovery.

Want to See It in Action?

If you’re a visual learner, check out my What I Eat in a Day reel on Instagram.

For this day, I consumed around 1,900 calories, 144g of protein, 238g of carbohydrates, and 50g of fat—a balance that keeps me feeling full, energized, and able to maintain my goals. But keep in mind that everyone’s needs are different. Your ideal intake depends on your activity level, goals, and body type. The key is finding what fuels you, keeps you satisfied, and helps you stay consistent.

Need help figuring out what works for you? Apply for coaching today, and let’s build a nutrition plan that actually fits your life. Apply Here​

Talk soon!