1. Healthy breakfast
While skipping breakfast can be tempting, Penelope insists that a morning meal is crucial for healthy weight loss. She warns that skipping breakfast, and intermittent fasting in general, can be counterproductive. "You should be eating breakfast. Intermittent fasting is not long-term. It’s not sustainable, and you’re slowing that metabolism," she explains.
If you have time to cook at home, she recommends starting with "2 egg whites, which is about 6 tablespoons, 2 slices of uncured turkey bacon, which gives you about 6 grams of protein each, and 1-2 slices of keto toast." This high-protein breakfast helps kickstart your metabolism.
For a more convenient option, Penelope suggests a meal prep-friendly breakfast: "If you are on the go and need a quick breakfast to pop into the microwave, you can pretty much do the same breakfast and make it for the whole week." She recommends using "one egg white on an English muffin or keto toast" along with the turkey bacon. Wrap it up, refrigerate, and microwave it in the morning for about one minute to one minute and a half. This way, she says, you’ll get 20-30 grams of protein at the top of the morning.
2. After-Breakfast Snack
Penelope emphasizes the importance of eating a snack 2 hours after breakfast to keep your metabolism running healthily. "Within two hours of weight loss because we’re working on that metabolism, I like to have Greek yogurt," she says. Her favorite is the Ratio Greek yogurt, which provides 25 grams of protein. For those who want a little extra flavor, she suggests adding berries, which are packed with so many benefits, but warns, "Ditch the honey and all that granola. All that’s doing is giving you more carbs and calories that you can’t afford."
3. Simple Lunch
A couple of hours after your mid-morning snack, it’s time for lunch. Penelope’s approach is straightforward: "I like to do 6 oz of chicken breast and/or chicken thigh, one cup of potatoes or ¼ cup of rice, and one cup of veggies." According to Penelope, keeping it simple is the best way to ensure success: "If you’re trying to get the fat down, the simple stuff is what works." Got it!
4. High-Protein Afternoon Snack
To keep your energy up and avoid overeating later, Penelope suggests another protein-packed snack about two hours after lunch. "Within 2 hours of lunch I’m going to have either a tuna fish packet, a Barebells protein bar, a bag of Quest protein chips," she tells us. She stresses the importance of high-protein snacks: "Get your protein up because you’re gonna stay fuller longer, you’re gonna be more satisfied, and you’re not gonna rack up the carbs and calories like you usually do."
5. Easy, Tasty Dinner
Taco night, anyone? If you love this yummy meal, you're in luck. For dinner, Penelope says, "We’re gonna have some tacos. She recommends two tortillas, using either Mission’s low-carb or Xtreme brand. Fill each tortilla with "3 oz of chicken, ground beef, ground chicken, or ground turkey in each shell," totaling "6 oz protein right there, 30 grams." Then, add your toppings of choice! To keep it as healthy as possible, she suggests using plain Greek yogurt instead of sour cream: "Plain Greek yogurt tastes just the same. Put a tablespoon of plain Greek yogurt on there and enjoy dinner." Yum!
6. Late-Night Sweet Treat
Losing weight doesn't have to been giving up dessert! When your sweet tooth kicks into gear, Penelope recommends reaching for a Yasso Greek yogurt ice cream bar, which she notes as around 100 calories and 5 grams of protein. "You should be full and satisfied at this point," she says. She also emphasizes the importance of sleep in achieving weight loss goals, saying, "Go to bed. Stop staying up so late, that’s making you over-eat."
Extra Tips for Success
To help with staying full and hydrated, Penelope advises drinking plenty of water between meals. Additionally, she recommends having a protein shake within 30 minutes of your workout to aid muscle recovery and support your metabolism. If you follow her daily plan, she says, "I can promise you if you follow this exact plan over the course of the next 2 weeks to one month, you will drop 8 pounds."
We're in!
READ MORE: Dietitian Achieves 100-Lb Weight Loss After Following The 2:2 Rule: ‘Feel Full And You Lose More Weight’