Fitness influencer swears by eating these six meals daily to lose weight

Danielle Fowler
·Freelance Writer
Weight
Are these the six meals you should be eating in order to lose weight? [Photo: Instagram]

Whether you’re counting down the days until your summer getaway or have just returned from a week in the sun, it’s a difficult time for those hoping to lose weight.

From the temptation of after-work drinks in the local beer garden to the inevitable stream of wedding invitations, June can prove a challenge for weight watchers.

But one Brisbane-based dietician claims to have perfected the ultimate diet for those hoping to shed the pounds.

DOUBLE TAP FOR FAT LOSS MEAL DIARIES ❗️SAVE THIS POST ❗️I’ve had heaps of DM from my tribe about meal plans for fat loss so here’s a documented version of the food I eat when I’m aiming to shreeedddddd This isn’t me saying this is how everyone should eat – It’s simply me giving you guys an idea of what works for my body You’ll notice as I do more & more of these meal plans – I never eat the same thing day in or day out … you’ll see similar trends with my meals but never the exact meal plan replicated day in or day out Variety is key when it comes to fat loss – the body is incredibly smart & will soon adapt to any routine SO shake it up girl friend . . ❤️ Meal 1: Smashed avo on sourdough + chopped tomato, crumbled feta & a squeeze of lemon. I also had a cup of green tea. . . Meal 2:High protein Greek yoghurt with 2 tbsp granola + a coffee ☕️ . . Meal 3: Salad with tinned tuna, olives, cheese, lettuce, carrot & tomato + black tea with milk (no sugar) . . Meal 4: Banana & 12 tamari almonds . . Meal 5: Salad with cous cous and vegetable curry with chick peas . . Meal 6: Fresh strawberries . . Fluid: I sip constantly on fruit infused water through the day using my BPA free hydration bottle – link to my amazing bottle is in my bio & yes… I’m shipping worldwide!! . . I hope you guys enjoyed the visual representation of my meals You’ll see that I never starve myself or restrict my calories too drastically✖️ I believe in eating the rainbow, eating a large variety of foods daily & listening to my body The 80:20 approach has always been my favourite – If you make the basis of your diet whole foods & eat salads & veggies regularly – then there’s always room for delicious food occasionally too #fatloss #weightloss #shred #mealdiaries #fuelyourbody . . . . . #fooddiary #mealprep #gains #mealdiary #girlsthatsquat #eatforabs #strongnotskinny #weightlossinspiration #eattherainbow #bikini #healthyoptions #mealplan #weightlossfoods #nourishyourbody #eatclean #foodlover #foodprep #calories #foodporn #dietitian #fitnessmotivation

A post shared by Leanne Ward Here To Inspire (@the_fitness_dietitian) on Jun 6, 2018 at 3:09am PDT

Leanne Ward took to Instagram to share the secrets behind her toned physique.

“Variety is key when it comes to fat loss,” the Insta-star informed her 229,000 followers. “The body is incredibly smart and will soon adapt to any routine, so shake it up.”

The dietician recommends eating plenty of ‘rainbow’ foods when trying to lose weight and suggests the 80/20 approach meaning that you should eat healthy foods 80 percent of the time while dedicating 20 percent to eating what you wish.

But what exactly should we be shopping for at our local supermarket?

According to the 28-year-old, she eats a total of six meals a day.

For breakfast, the social media mogul will prep smashed avocado on sourdough bread with chopped tomato, crumbled feta cheese and a squeeze of lemon to finish. To accompany the meal, she’ll sip a cup of hot green tea.

Her second meal of the day typically consists of a high protein Greek yoghurt with two tablespoons of granola followed by a coffee.

DOUBLE TAP FOR FAT LOSS MEAL DIARIES ✖️ SAVE THIS POST ✖️I’ve had heaps of messages from you guys about meal plans for fat loss so here’s a documented version of the food I eat when I’m aiming to stay lean I’m not saying this is how everyone should eat – I just wanted to give you guys an idea of what works for my body . . ❤️ Meal 1: 2 poached eggs, 1/2 avocado, a few cups of sautéed greens & 1 tablespoon crushed nuts with a drizzle of olive oil & lemon juice (low carb meal if I’m not training in the morning) + green tea . . Meal 2: 1/4 cup walnuts + some pineapple Plus a coffee ☕️ . . Meal 3: High fibre wrap with tinned tuna, cheese, boiled egg, lettuce & tomato. Black or herbal tea (no sugar) . . Meal 4: High protein dip (Chobani brand) with veggie sticks, a few crackers, a few olives & a few grapes – I actually couldn’t eat all this – it was too much . . Meal 5: Baked white fish, grilled garlic prawns (7) and a large salad with cheese + a cup of green tea . . Meal 6: A Bulla frozen yoghurt ice block (less than 80 calories & so delicious!) . . I hope you guys enjoyed the visual representation of my meals You’ll see that I never starve myself or restrict my calories too drastically. Also I don’t follow any crazy restrictions like eliminating carbs or fat or dairy or gluten etc ✖️ I believe in eating the rainbow, eating a large variety of foods daily & listening to your body The 80:20 approach has always been my favourite – If you make the basis of your diet whole foods then there’s always room for occasional treats too #fatloss #weightloss #bikini #mealdiaries #fuelyourbody . . . . . #fooddiary #mealprep #gains #mealdiary #girlsthatsquat #eatforabs #strongnotskinny #weightlossinspiration #eattherainbow #bikinibod #healthyoptions #mealplan #weightlossfoods #nourishyourbody #eatclean #foodlover #foodprep

A post shared by Leanne Ward Here To Inspire (@the_fitness_dietitian) on May 26, 2018 at 4:10pm PDT

Meal three is usually a salad which boasts tinned tuna, olives, cheese, lettuce, carrot and tomato.

FYI, she’ll enjoy this alongside a black tea with milk, no sugar.

⚡️ MAKE SURE YOU SAVE THIS POST! ⚡️ You guys have been asking me for ages to provide healthy snacking options & I finally delivered! ‍♀️ Sorry it’s taken me so long but I’ve been busy . Fresh fruit – a punnet of strawberries, 2 kiwi fruit or a banana. Or any other fruit for that matter – all fruit is healthy but I recommend about 1 serve at a time due to the natural sugar content . 2-3 tbsp hommus with carrot sticks (plus any other veggie stick you like) . ❤️ 1/4 cup of nuts or seeds. They can be roasted if you like or raw. Remember to measure your portion if you’re watching your weight. Nuts are super healthy but also energy dense. Ie. there’s a lot of calories in a very small portion of them . 200g of high protein Greek yoghurt. My fav brands are @yoproau @chobaniau When I choose a yoghurt I aim for over 10g protein if possible. . 1 @thechiaco pod – I find these in the cold section at Coles or woolies. I like them as they have great amounts of fibre, protein & healthy fats which help to sustain you to your next meal . 2-4 vita-weats with 2-3 tbsp cottage cheese (you can add sliced tomato, sliced cucumber & black pepper too if you like) . 2 boiled eggs – I like to add a touch of salt & pepper to mine. High protein snacks like boiled eggs will help to stabilise your blood sugars & allow you to feel satiated until your next meal. . Grilled pumpkin – extra veggies as snack ideas are always a great option! I grill mine (with the skin on for added fibre!) with extra virgin olive oil & spices . Other snack options I like to have that I haven’t listed include: a medium unsweetened coffee (I’m a sucker for a cappuccino!), 1/4 avocado with 1-2 grainy crackers, salsa with veggie sticks, 40g cheese with veggie sticks, 1/4 cup roasted chickpeas or broadbeans . . Also my pineapple, ginger & walnut recipe from lasts weeks meal prep is live on my blog. Click my story for the link or see my bio to access my website Let me know your favourite snack choice below or tag your healthy eating friend below #snacks #healthyfood #mealprep #foodprep #foodforfuel #fitnessmeals #weightloss #mealprepideas #thefitnessdietitian #leanbyleanne

A post shared by Leanne Ward Here To Inspire (@the_fitness_dietitian) on Mar 3, 2018 at 11:20pm PST

For a midday snack, the blogger will later enjoy a banana and twelve almonds before sitting down for meal five, a vegetable curry with a salad and cous cous.

Before bed, Leanne will typically enjoy a small bowl of fresh strawberries while throughout the day, she’ll make sure to stay hydrated by drinking fruit-infused water.

But with six meals a day comes the need to exercise. Leanne has previously spoken out about her fitness regime and revealed the secrets behind her toned figure.

She told Femail: “I’m 6ft tall and train weights four times a week and two cardio days a week (through) netball, HIIT and/or fasted cardio.”

But she understands why a lot of women struggle to dedicate time to the gym.

“We all live such busy fast-paced lives that we never find the time to do anything,” she admitted. “Most of us get to the end of every day completely exhausted, order takeaway and pass out on the couch.”

“I encourage women to think of health and fitness like an investment in their health – an investment in their future. If you’re sick, you’ll make time to schedule an appointment with the doctor. Think of health and fitness this way too.”

Hands up, who else is thinking of giving her advice a spin this summer?

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