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I Lost 45 Pounds With This Simple Meal Plan

It might be simple but it’s absolutely delicious!
FACT CHECKED BY Christopher Roback

When it comes to weight loss programs, lots of people do well with eating the same thing again and again—one such person is TikTok influencer Kim (@kimfitfoodie). Kim lost a whopping 45 pounds by following a very specific menu for all her meals, and certain ingredients come up several times in her meal prep routine. So how healthy are those ingredients? It turns out Kim is onto a very effective weight loss program, thanks to nutrient-dense, satiating, and, very importantly—delicious—meals. Let's have a look at Kim's dinner menu breakdown.

Delicious Shrimp

@kimfitfoodie IG: Kimfitfoodie 🤍🤍 #sundayroutine #mealplanning #mealsthisweek #dinnermenu #weightlossmotivation #dinnerideas #healthymeals #healthymealideas #sundayreset ♬ original sound – KIM | Fitness & Food

Kim utilizes shrimp in coconut shrimp bowls. "Rich in omega 3 fatty acids, an anti-inflammatory and longevity-promoting nutrient, shrimp is not only rich in vitamins and minerals, but is also a great source of protein which can add variety to a healthy diet," says Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness. 

Sweet Potato Lover


Kim uses sweet potato as a side for her chicken dishes. "Sweet potato is most notable for its bright orange color caused by a nutrient called beta-carotene, which is also what makes the sweet potato healthy," Hadley says. "Because the colors in foods represent their nutrients, I recommend trying to eat at least one serving of every color daily, and sweet potatoes check that elusive orange box!"

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Lots of Broccoli

Fresh green broccoli on a dark brown background. Macro photo green fresh vegetable broccoli. Green Vegetables for diet and healthy eating. Organic food.

Kim adds broccoli as a nice low-starch green vegetable to go with her proteins. "Broccoli is considered a nutritional powerhouse and 'superfood' because it is so high in nutrients like folate, manganese, potassium, and vitamins C and K," Hadley says. "It is also rich in sulforaphane, a nutrient that has shown promoting benefits for cancer prevention and metabolic health."  

Tuna Casserole

Canned tuna fillet meat in olive oil, on black background, flat lay

Kim makes a mean tuna casserole, which sounds delicious and filling. "Aside from omega 3s and protein, one serving of tuna actually provides twice as much vitamin B12 that most people need on a daily basis which is important for overall health, regulation of your red blood cells, and quite literally producing energy," Hadley says.

Lots of Chicken!

Chicken hamburger. Sandwich with chicken burger, tomatoes, cheese and lettuce. Cheeseburger.

Chicken is Kim's favorite protein, both grilled and as a chicken burger. "Often thought to be the backbone of many healthy meal plans, chicken breast is a great source of lean protein that can be your blank canvas to soak up flavor in the kitchen all while helping you feel nourished and satisfied," Hadley says.

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Nice Work, Kim!


Kim's meal gets two thumbs up for being healthy, yummy, and including lots of essential nutrients. "This meal plan offers a good balance of slow digested carbs, protein, and healthy fats. You can also adjust to switch up the vegetables and starch for more variety as needed," says NJ-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies and creator of The Blood Sugar Fix. "This meal plan encourages an increased intake of fish, which can boost omega-3 fatty acids intake… a nutrient with anti-inflammatory properties that is also protective to heart health."

💪🔥Body Booster: Protein + vegetables + healthy fats = winning weight loss meal plan!

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more