5 Meal Day Options – How I Shed The Pounds

About Mrs. O.

This blog is for the average woman. The everyday woman. The budget friendly woman. The woman who can only spare 40 minutes to get herself ready in the morning. The working woman. The vivacious woman. The woman who wants to be healthy, confident, and beautiful. 

With still so much to accomplish, I have realized how much my story and daily routines have the possibility of sparking sharing amongst women, and the ability to help someone else.


5 Meal Day Options - How I Shed The Pounds

Hey Ladies! So I am officially 65 pounds down since November 2014 after having my 2nd son, and I have been getting a TON of questions on more meal day options to rotate.

I have put together 5 more meal days that I used to shed the pounds, and a few tips to keep in mind while doing so:


Quick Tip: Remember to use a variety of vegetables in your meal planning. A great way is to choose these 3 colors.



Breakfast – 0% Fat Plain Greek Yogurt w/Honey and 1 cup of Blueberries (may add 1 slice of turkey bacon or sausage)

Snack 1 – Sliced Cucumber Sprinkled w/Cayenne Pepper

Lunch – All Spinach Salad with carrots, tomato, bell pepper, and mushrooms (low fat dressing; preferably a vinaigrette and nothing white) OR Meal Replacement Shake

Snack 2 – 1 Tablespoons of Peanut Butter w/an Apple

Dinner – Black Beans/Black Bean Soup w/1 Teaspoon 0% Fat Plain Greek Yogurt and Brown Rice OR Meal Replacement Shake


Breakfast – Banana w/1-2 Teaspoons of Peanut Butter

Snack 1 – Half an Avocado OR Celery Sticks w/1 Slice of Fresh Deli Turkey OR Chicken Meat

Lunch – Turkey Burger OR Vegetarian Bean Burger on Whole Grain Bread w/Tomato, Spinach, and Mustard (no mayo, ketchup or other like condiments) w/an Apple OR Meal Replacement Shake

Snack 2 – 1 cup of Raspberries

Dinner – Salmon (see recipe) with Broccoli (no seasoning on broccoli) OR Meal Replacement Shake


Breakfast – 1 Whole Wheat Waffle w/Honey or Sugar Free Syrup and 1 Slice of Turkey Bacon or Sausage

Snack 1 – 6 Strawberries

Lunch Loaded Chili (see recipe - add as many veggies as possible and at least 2 bean choices) OR Meal Replacement Shake

Snack 2 – Tomato Slices (may sprinkle with a TINY bit of salt)

Dinner – Baked Chicken or Chicken Breast (see recipe) w/Sauteed Spinach (sautéed in garlic salt/olive oil is acceptable) OR Meal Replacement Shake


Breakfast – 2 Slices of Turkey Bacon or Sausage w/1 Slice of Plain Whole Grain Toast (not even butter on toast)

Snack 1 – Carrot Sticks

Lunch – Whole Wheat Pasta (add as many veggies as possible – (see recipe)) OR Meal Replacement Shake

Snack 2 – Apple

Dinner – Tuna Salad Packed in Water (create salad w/celery, mustard, lemon/lime juice, salt/pepper) w/Tomato Slices & Cucumber Slices Sprinkled w/Cayenne Pepper OR Meal Replacement Shake


Breakfast – Fruit/Veggie Smoothie (made with 4 strawberries, 10 blueberries, a handful of spinach or kale, 1 cup unsweetened almond milk or vanilla soy milk)

Snack 1 – 1 Slice of Whole Grain Toast w/Peanut Butter

Lunch – Baked Tilapia w/Cauliflower OR Meal Replacement Shake

Snack 2 – Apple

Dinner – Sauteed Shrimp w/Asparagus OR Meal Replacement Shake

Keep these tips in mind as well:  


  1. This meal plan was formed for a 'no egg/no nuts' eater - if you eat either, PLEASE add them to your routine, they are GREAT sources of fat and protein
  2. Only 1 meal replacement shake per day; do not consume meal replacement shakes for breakfast – whole foods are better to kick off the day
  3. Eat all meals on a small saucer plate – soon your tummy will train itself to only look out for small portions
  4. Snacks are MANDATORY to keep your metabolism going
  5. Limit whole grain/bread servings to 1 meal per day; for example if you’re having brown rice or whole grain toast for a meal, try not to repeat in a 2nd meal that day
  6. If still hungry after any meal or if you need a Snack 3 – have a small piece of fruit or an additional small serving of veggies – not meat or bread
  7. Do not engage in cheat DAYS; strive towards 1 cheat MEAL per week
  8. Do NOT eat after 8pm
  9. WATER ALL DAY LONG at least Monday Through Friday
  10. Try to stay away from all things white AND no fried food whatsoever
With this type of regimen, I can assure you that walking or cardio for 30 minutes (a minimum of 2 days per week) will yield weekly weight loss results.


My personal goal is to lose 30 more pounds before baby #3, what are some of you all's goals???

Comment below with any questions that you may have, or feel free to send me a personal inquiry. I can't wait to see you all's results!


  1. Glenn
    21 August 15, 1:30am

    Wow Courtney! This is a great menu! I must try😘

  2. Mrs. O. - Everyday Woman
    21 August 15, 5:00pm

    Thanks! Definitely give a few of the items a try and let me know what you think. Remember, some progress is better than NO progress!

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