My weekly meal breakdown

When I started losing weight in mid-2023, a lot of people started asking me what it was I was eating to help me along the way. The tactic I stuck to more than anything was tracking my calories and operating under a significant deficit. But now that I’ve lost the fat I aimed to, I am now eating with muscle growth in mind.

Like any health advice, I’ll be the first person to say that what works for me may not work for you — every body’s needs are different, so please keep that in mind if you want to replicate anyone else’s routine. That said, this is what I typically stick to as I work towards increasing my muscle tone.

Breakfast: There’s nothing more in this world than I love more than breakfast food — ok that might be a bit of an exaggeration, but breakfast is my favorite meal of the day. These are the options I regularly consider throughout the week:

• Scrambled eggs with cottage cheese and toast

• Oatmeal with peanut butter and blueberries

• Chicken breakfast sausages with eggs

• Veggie and sausage omelette

• Cottage cheese toast

Lunch: I typically eat lunch after my mid-day workout, and I see it as a great way to refuel my body. These are the options I opt for:

• Chicken salad cucumber bites

• Roast turkey and gouda veggie wrap

• Chicken Caesar wrap

• Green salad with rotisserie chicken and Greek yogurt dressing

Dinner: Just because dinner is healthy, doesn't mean it has to be boring. I love trying out new recipes full of nutrition and flavor, and hunting down ingredients is a favorite pastime. I also fully take my macros into consideration throughout the day, but especially at dinner, to make sure I’m hitting everything I need. I usually go for:

• Salmon burrito bowls

• Taco-stuffed sweet potatoes

• Peppercorn pork and veggies with lentils

• Turkey chili

• Tofu and veggie stir fry

• Roasted salmon with chickpea salad

• Open face burger with homemade sweet potato fries