What I Eat In a Day for Weight Loss (High Protein + Easy Meals

Welcome to my What I Eat In a Day series! Where I share real, doable meals that help me stay on track with my health goals. I’m currently focused on calorie tracking with an emphasis on protein and fiber to support sustainable weight loss, without making life harder.

I truly believe that healthy eating doesn’t have to be complicated. I don’t spend hours in the kitchen or follow strict rules. Instead, I prioritize meals that are simple, satisfying, and balanced. Most days are busy around here, so I look for food options that support my goals and fit easily into my lifestyle.

So if you're also looking for easy high-protein meal ideas or want a peek into what realistic weight loss looks like in action, here’s a breakdown of what I ate in one full day this July—1,810 calories, 138 grams of protein, and 29 grams of fiber.

Let’s get into it!

Breakfast

Blueberry Yogurt Bowl with Strawberries + Protein Cereal

Calories: 235
Protein: 23g
Fiber: 10g

I love starting my day with something cool and refreshing in the summer. This yogurt bowl takes just a few minutes to throw together. I used a high-protein blueberry yogurt, fresh strawberries, and topped it off with a dark chocolate protein cereal for a little crunch and sweetness. This combo gives me fiber, natural sugars, and a good boost of protein to keep me full through the morning.

Morning Snack

Iced Coffee with ½ Cookies & Cream Protein Shake

Calories: 88
Protein: 15g
Fiber: 1g

Instead of heading to a coffee shop, I use the Starbucks bottled iced coffee (unsweetened) from the grocery store. I mix in half of a cookies and cream flavored protein shake. It’s a quick, creamy way to get in some protein and caffeine, without all the added sugar or cost.

Lunch

Chicken Sub + Spicy Sweet Chili Protein Chips

Calories: 614
Protein: 50g
Fiber: 3g

This was a crave-worthy lunch. I used a regular white sub roll and filled it with deli-sliced chicken, turkey bacon, lettuce, tomato, and a little mustard. On the side, I had a bag of spicy sweet chili protein chips, which added some crunch and extra flavor. Altogether, this meal was incredibly satisfying and surprisingly macro-friendly.

Afternoon Snack

Second Iced Coffee, Apple with PB2, and Cherries

Calories: 413
Protein: 24g
Fiber: 10g

I repeated the protein iced coffee from the morning using the second half of the shake, then sliced up an apple and paired it with powdered peanut butter (PB2). I also had a handful of fresh cherries. This was a sweet, filling snack that gave me a mix of carbs, fiber, and healthy fats.

Dinner

One-Pot Chicken and Rice + Steamed Green Beans

Calories: 460
Protein: 25g
Fiber: 4g

Dinner was cozy and homemade. I made a one-pot chicken and rice recipe from BudgetBytes, which is one of my favorite go-to food blogs. It’s packed with flavor, uses basic pantry ingredients, and takes about 45 minutes to cook start-to-finish. I served it with a side of steamed green beans for something green and easy. Nothing fancy, just a balanced and filling dinner that makes great leftovers too.

Daily Totals:

Calories: 1,810

Protein: 138g

Fiber: 29g

Why I Track Protein and Fiber

One of the biggest shifts I’ve made on my health journey is focusing more on nutrients than numbers. Protein keeps me full and supports lean muscle, especially important during weight loss. Fiber helps with digestion, blood sugar balance, and fullness, so it’s always something I keep an eye on too.

Instead of cutting out foods or labeling meals as “bad,” I try to include ingredients that support my energy levels and hunger cues throughout the day. High-protein meals help me avoid the afternoon crash, and a little prep goes a long way toward making better choices when life gets hectic.

FAQs

How many calories should I eat in a day to lose weight?

This varies from person to person based on age, activity level, and goals. I personally aim for around 1,800–2,000 calories depending on the day, but your needs may be different. Consulting a professional can help you figure out what’s right for your body.

Is this meal plan gluten-free or dairy-free?

Not entirely, some meals include dairy (like yogurt and protein shakes) and gluten (like the sub roll). But many items could easily be swapped with gluten-free or dairy-free alternatives.

Do you prep your meals ahead of time?

Not always. I like to keep easy ingredients on hand—deli meats, bottled iced coffee, protein shakes, fruit, and frozen veggies—so I can throw meals together quickly without a strict meal prep routine.

Are protein shakes necessary for weight loss?

Not at all! I use them as a convenient tool, especially for busy mornings or snacks. Whole foods can absolutely meet your protein needs too.

If you’re looking for more easy, high-protein meal ideas and realistic weight loss tips, follow me over on Instagram at @balance.with.jess! I post regular What I Eat In a Day reels, healthy grocery finds, and snapshots from my everyday life, all aimed at helping you build a balanced routine that works for you.

Thanks for being here, and I’ll see you in next month’s food diary!

xo,

Jessica

@living_in_wonderland | @balance.with.jess

Jul 19, 2025