What to Eat for Sustainable Weight Loss: A Dietitian’s Day on a Plate

When it comes to achieving sustainable weight loss, it’s not about fad diets or cutting entire food groups. It’s about eating real, nourishing food in the right portions—and doing it consistently. But what does that actually look like in a day?

To answer that, we have created a full day on a plate, including realistic meals, snack ideas, and smart strategies. Whether you're building your own weight loss meal plan, or just curious about what to eat to lose weight, this guide is packed with inspiration.

Breakfast: Protein + Fibre to Kickstart the Day

Meal: Greek Yogurt Bowl with Berries, Chia Seeds & Almond Butter

• ¾ cup plain Greek yogurt (high-protein, low sugar)

• ½ cup mixed berries

• 1 tsp chia seeds

• 1 tsp almond butter

• Optional: sprinkle of cinnamon

Why it works: Protein keeps you full, fibre supports digestion, and healthy fats slow digestion to keep hunger at bay. This combo fuels your morning without spiking blood sugar.

Mid-Morning Snack: Balanced Energy Boost

Meal: Apple Slices with 1 Tbsp Peanut Butter

Why it works: The apple gives you crunch, fiber, and natural sweetness, while the peanut butter provides fat and protein for staying power.

Portion check: Stick to one tablespoon of nut butter—it's calorie-dense but filling.

Lunch: A High-Protein, High-Fiber Weight Loss Meal That Keeps You Full

Meal: Grilled Chicken Salad with Quinoa & Veggies

• 100g grilled chicken breast

• 1 cup mixed greens

• ½ cup cooked quinoa

• Cherry tomatoes, cucumber, red pepper

• 1 tbsp olive oil + balsamic vinegar

Why it works: This plate is a powerhouse of lean protein, slow-digesting carbs, and fiber-filled veggies. Quinoa adds extra protein and keeps the meal from feeling too light.

Afternoon Snack: Prevent the 3 PM Slump

Meal: Cottage Cheese + Cucumber Slices + a Few Whole Grain Crackers

Why it works: Low-fat cottage cheese is rich in casein protein, which digests slowly and helps maintain fullness into the evening.

Portion tip: ½ cup cottage cheese + 6 crackers is a solid, balanced mini-meal.

Dinner: Light but Nourishing

Meal: Baked Salmon with Roasted Veggies & Sweet Potato

• 120g baked salmon

• 1 cup roasted broccoli & zucchini

• ½ medium sweet potato, roasted

Why it works: Omega-3s from salmon support inflammation and metabolism. Roasted veggies bulk up the plate, and sweet potato offers satisfying carbs without overdoing it.

A Few Golden Rules from a Dietitian:

1. Focus on protein at every meal to maintain muscle and keep hunger in check.

2. Fill half your plate with vegetables to naturally reduce calories while increasing volume.

3. Watch portions, not just ingredients. Even healthy food can stall weight loss in excess.

4. Plan for snacks so you’re not at the mercy of hunger.

5. Be flexible. Sustainability is more important than perfection.

If you're wondering what to eat to lose weight, It’s about choosing whole, nourishing foods, balancing your plate, and staying consistent. You don’t need to be perfect—you just need a plan you can stick with.

Whether you’re just starting your weight loss meal plan, or fine-tuning what works best for your body, remember: small steps create real change.

At Nutrition & Co, our world-leading dietitians specialize in helping real people achieve real, lasting results—without restriction or confusion. Whether you’re looking to personalize your weight loss meal plan, need support with portion control, or simply want expert advice on what to eat to lose weight, we’re here to guide you every step of the way.

Book a FREE discovery call today and discover how simple, sustainable nutrition can transform your health—for good.

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