Getting healthy doesn't mean giving up the foods you love. Fitness trainer Katie Dunlop founded Love Sweat Fitness after transforming her own body, losing 45 pounds through sustainable changes that didn't require extreme restrictions. With over a million social media followers, Katie shares practical nutrition advice based on her personal journey. "I want to share exactly what I ate every day to lose 45 pounds without crazy restrictions, starving myself or avoiding the foods I love," Katie explains. Ready to see how simple daily food choices can transform your body? Let's dive into Katie's exact meal plan.
Start Your Day With This Digestion Booster
Your morning habits can make or break your weight loss results. "I think I've had some version of the same exact drink every single morning for at least 10 years," Katie shares in her recent post. Her go-to morning ritual consists of apple cider vinegar, lemon, hot water, and a pinch of salt, sometimes with an immunity boost blend for extra vitamins. Katie swears by this drink for digestion support, explaining: "It's just so amazing for your digestion. And if your digestion is not working well, it is going to be hard to get results, hard to actually absorb the nutrients from your food, and really hard to lose weight."
The Breakfast Smoothie That Changed Everything
Breaking the coffee-only morning habit is essential for sustainable weight loss. "This is the exact smoothie I made basically every single morning during my 45 pound weight loss journey," Katie reveals about her protein-packed breakfast routine. As someone who "never wanted to eat in the morning," Katie found that relying on coffee alone left her "starving" by lunchtime, causing her to "overdo it, overindulge, eat way too much and end up feeling sick." Her solution was simple: a daily smoothie with unsweetened almond milk, greens, and 20 grams of protein powder. "Getting 20 to 40 grams of protein in within those first couple hours of waking is going to be a game changer," Katie emphasizes.
Why Meal Prep Was Her Weight Loss Secret
Don't skip this crucial step if you want to see real results. "One thing I slept on for way too long when I was trying to lose weight was meal prep," Katie admits, explaining she "always over-complicated it" thinking it would be "really hard and really boring." The reality turned out much different. Now Katie has "perfected my strategy to get it done in like 30 minutes and make delicious meals." This simple approach became her weight loss cornerstone: "This is something I ate on repeat almost every single day because the meal prep just made it easy to not get off of the way I was trying to eat to lose weight."
The Sneaky Reason Your "Healthy Diet" Isn't Working
Your salad might be sabotaging your results without you realizing it. "If you're eating healthy food and you are still not losing weight, I'm telling you right now, this is what makes a difference," Katie insists, pointing to portion sizes and especially sauces. As a self-described "saucy girl" who loves dressings and condiments, Katie learned a hard truth about weight loss: "They add up like crazy town," she warns. Katie recommends measuring sauces with a proper measuring spoon and checking nutrition labels carefully. "Otherwise, you could add up to hundreds, hundreds of calories a day and then put yourself in maintenance at best," meaning you'll stay stuck at the same weight despite eating "healthy" foods.
The High-Protein Snack That Kept Her Satisfied
Finding filling snacks that won't derail your progress is key to sustainable weight loss. "I love this snack and I ate it most days when I was in my weight loss journey," Katie shares about her unconventional favorite: canned albacore tuna in water with a measured portion of crackers. While she acknowledges "it's not for everyone," this protein powerhouse kept her satisfied between meals. "The tuna is like 33 grams of protein. That is a filling snack," Katie explains. She recommends skipping high-calorie mayonnaise and suggests alternatives like 0% Greek yogurt if you want creaminess, or even wrapping the tuna in lettuce "tacos" for variety.
How to Keep Tacos in Your Weight Loss Diet
No, you don't have to give up your favorite foods to see results. "I'm going to make these delicious, easy taco bowls," Katie explains in the transcript. As a self-described "taco girly," she found ways to enjoy her favorite flavors while still losing weight. "I had these on repeat during my fat loss journey," Katie shares, adding that her homemade version "made it simple to stay on track with my goals, to be able to lose weight, but still get the delicious food and flavors I love and just do it at home instead in a better, healthier way." This approach satisfied cravings while maintaining her calorie goals.
Why Protein Won't Make You "Bulky" (But Will Help You Lose Fat)
The protein myth that's holding back your progress needs to be addressed. "One of the things that came up a lot during that time for myself and friends was the fear of protein bulking you," Katie reveals about her weight loss journey. This common concern stops many women from eating enough protein, but Katie sets the record straight: "The only way that will happen is with a surplus of calories... and you're training progressive overload super heavy intentionally over a long period of time." In reality, protein is your weight loss ally. "It actually takes more energy to break down protein. So you're going to burn more calories," Katie explains, adding that higher protein intake helps build lean muscle mass, "which will in turn, burn more calories and help you burn more fat."
The Simple Swaps That Saved Hundreds of Calories
Small changes to your favorite recipes can deliver big results over time. Katie's taco bowl makeover demonstrates this perfectly with strategic ingredient swaps. "I did 0% fat Greek yogurt instead of a sour cream because that used to be my go-to," Katie explains, adding, "this way I get more protein and I'm not adding any fats." She also leverages flavor-packed, low-calorie ingredients: "Salsas are like zero calorie. Yes. They have sodium, but it's fine. You're going to be fine. So I love just like dousing and salsa." When adding healthy fats like avocado, Katie emphasizes portion control: "When it comes to those fats, it's about the portion. So actually doing a healthy portion of fat, which is about the size of your thumb... is all you need."
The 90% Rule That Made Weight Loss Possible
Restaurant meals can silently sabotage your progress without you realizing it. "When I was trying to lose weight, significant amount of weight and really be in a deficit, I was super careful to make sure that I was 90% of the time or more making my food at home, not getting takeout," Katie reveals. This wasn't just about saving money—it was about maintaining complete control over her ingredients and portions. While she still enjoyed tacos and other favorites, making these meals at home allowed her to be "mindful about what I was putting on" them. This 90% home-cooking approach was fundamental to her 45-pound weight loss success.
Balance Your Macros for Better Hormone Health
Cutting calories too drastically can backfire through hormone disruption. "You have to still have some carbs and fats to balance out your hormones too, but the proteins will make a huge difference," Katie advises. Her approach wasn't just about eating less, but eating smarter with properly balanced macronutrients. This balance is "super important, especially when you're in a caloric deficit," Katie explains. Strategic protein intake helps "build lean muscle" so you "see that definition as you start losing your fat," while also working to "help regulate your metabolism" and "help keep your hormones balanced"—all crucial factors for sustainable weight loss.
Consistency Beats Perfection Every Time
Sustainable weight loss comes from daily habits you can actually maintain. Throughout Katie's 45-pound transformation, the power of consistency stands out clearly in her approach. Rather than following extreme diets or eliminating food groups, she created simple, repeatable meal patterns: a morning digestion drink, protein-packed breakfast smoothie, meal-prepped lunches, and healthier homemade versions of foods she loved. "I want to share exactly what I ate every day to lose 45 pounds without crazy restrictions, starving myself or avoiding the foods I love," Katie emphasizes. This balanced approach allowed her to reach her goals without the deprivation that leads many dieters to give up or regain lost weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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