www-fitwithrachel-comThe question I get MOST is: “What do I EAT to lose weight??!”

I get it! Nutrition can be tricky–and there is SO much conflicting info out there!

I wanted to share a typical day of what I eat so you can get an idea, and I’ll also share the principles of WHY I pick these things!

For breakfast, I’ll either have oats and eggs or eggs and avocado. I love eggs for breakfast because they are loaded with protein and healthy fat, helping you stay full! The avocado is full of great fat as well as tons of other nutrients to help you look younger and lose weight! The oats have fiber and protein, keeping you full, and I also add a Tbs of natural peanut butter for extra protein and fat. 


  • 1 oz oats (I use a food scale to weigh out portions) 
  • 1 Tbs natural peanut butter (I use Smuckers natural–it’s just peanuts and salt!)
  • 2 eggs

Measurements for the eggs and avocado:

  • 3 eggs
  • 1 whole avocado (it was about 115 grams)













Post workout I always have Shakeology! I’m OBSESSED with Shakeology and have it every single day! It’s great for weight loss, but I love it because it’s full of superfoods that give me energy, help me stay healthy, improve my digestion and more!



I started prepping my meals in advance with these awesome meal prep containers I got on Amazon, and it makes my life so much easier! This day I had roasted broccoli, lentils, and shrimp, with olive oil. 


3 oz shrimp (I wanted more, but hubby ate some haha)

2.5 oz lentils (I just divided what I had left, 3-5 oz is a good serving amount, depending on if you have another protein source or not)

1 Tbs olive oil

6 oz broccoli (although you don’t really need to measure veggies)



For dinner, I almost always have a salad. I really just try to keep things simple! 

This night I had shrimp (I really don’t eat this much shrimp normally lol–I’ll either have ham, chicken, or turkey, but this is what we had! Any lean protein will work!) I also had avocado on the salad, with tomatoes, cucumber, red bell pepper, and I used balsamic vinegar for dressing. You can learn more about this salad and healthy fats in this post.


  • Unlimited veggies lol. I load that bowl up!
  • 4 oz shrimp
  • 100 g avocado



Ok! So let’s talk about the meals for a bit.

You can see that I ALWAYS have protein at every meal. Protein keeps you full and fuels your muscles! While I don’t limit my carbs to a specific number, I don’t eat a lot of them, especially starchy carbs. I don’t eat sugar, flour, or alcohol (at least for the past 6 weeks–and I feel SO good I want to keep it up!)

I eat a LOT of veggies! They’re full of nutrients and their high water content will fill you up!

I don’t snack a ton (I try not to) but if I’m hungry, I might have an ounce of raw nuts (like walnuts) and an apple.

I hope this helps! If you want my support don’t hesitate to email me!


Did this help you? If so, I would really appreciate it if you comment below and share on Facebook!










Rachel Ngom’s Blog

Email: Clientcare@fitwithrachel.com

SNAPCHAT: Rachelngom =) 

“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.” Tony Robbins

PS. If you’re not at your goal weight & need support to get there, this group is what you need.

Pin It on Pinterest

Share This