We know of these ‘superfoods’ we’re supposed to be eating; we know there are foods that use more calories to digest than they contain themselves but I have yet to find the information on how to combine them. In other words; what to eat with what to lose weight.

So, I came up with my own ideas – now this is just one day’s worth of food but it should be varied enough and filling enough to be useful for you.

Now, the basic information, the ‘list of foods’ was taken from a website called Coachmag but the combination ideas, the ‘recipes’, if you will, are all mine.

So, here goes, a one day menu on what to eat with what to lose weight and why


Ahhh, that morning cup o’ Joe – what a wake-up call! Now, according to the Mayo Clinic we ‘need’ around 400mg of caffeine a day – about the amount in 4 cups of brewed coffee. To get the maximum caffeine hit for your morning wake-up, the lighter the roast, the more caffeine it contains, weight for weight.

Why drink coffee at this time of day?
Caffeine has a lowering effect on hunger cravings – thus allowing you to bypass those sugary mid-morning snacks – such as cookies, biscuits etc. but you’ll not have to worry about those with our packed brekkie offering  below.


One of the most important meals of the day – hey, aren’t they ALL important?? – this particular mix will keep you going through to mid-morning and beyond.

I give you….

Blueberry and Peanut Butter Overnight Oats:


1/2 Cup Old Fashioned Oats (Steel Cut)
1/2 Cup water
2 Tbsp peanut butter
1/4 Teaspoon Cinnamon
1/2 Cup frozen blueberries
1/2 Cup Fresh Blueberries (to use as a topping)


  1. Put all ingredients into jar or container.
  2. Stir all ingredients until combined.
  3. Apply lid and put in the fridge for 8 hours or overnight.
  4. When ready to eat, top with blueberries and enjoy!





Mid-morning Snack

An apple – yup, just a good, old-fashioned, one a day keeps the doctor away, apple.

Apples are packed full of fiber (1 normal-sized apple contains around 5g of fiber) which helps us feel fuller for longer. Also, back in 2007, a study at Pennsylvania State University seemed to show that eating an apple 15 minutes before eating lunch persuaded the body to eat 187 less calories – you can read more about it here: Apple Story


Steak and ArugulaYup, steak and arugula salad with a dressing of Extra virgin olive oil, apple cider vinegar and black pepper, for lunch!
Now, don’t go berserk and order a whole Porterhouse as in the picture above because your body doesn’t need all that meat in one serving – actually, it’s recommended that you only have 30 grams of meat a day.
Now, when it comes to steak, you’re looking at a portion that’s about the size of a pack of playing cards – if you need more meat but have the same weight; try 3 slices of cold roast turkey instead.
Arugula is arugula and you can have as much as you want.
The dressing is a mix of extra virgin olive oil, cider vinegar and black pepper.

So… how does it work then?

The steak – A protein powerhouse, even the small amount recommended above is enough to keep you feeling fuller for longer. It is also a great source of zinc and creatine which helps to build muscle – muscles use energy provided by the digestive process which cuts down on the amount of food that is converted to fat storage.

Arugula – A fiber-filled plant which helps with the digestive process, arugula also contains a high level of B-complex vitamins that help release energy that our muscles need to operate.

The olive oil – not only packed with monounsaturated fatty acids, olive oil has also been known to help with the reduction of ‘brown’ fat.

Black pepper – contains a substance called Piperine which, not only blocks the formation of new fat cells but also increases the ‘bioavailability’ of nutrients locked up in other foods – which makes our digestion more efficient.

Mid afternoon Snack

This might be a bizarre combination but there are reasons behind it.

  1. 6 brazil nuts
  2. A glass of cold, sparkling water with the juice of 1/2 a lime or lemon

The link between brazil nuts and weight loss is a little tenuous but here we go – now brazil nuts are a huge source of vitamin E. Vitamin E helps to mop up ‘free radicals’ in our bodies that do immense harm to our cells. Now our cells focus their energies on repairing this damage rather than the function we want them to do i.e. burning fat.

The sparkling water helps in 2 ways – the gas in the water fools the stomach into thinking it has more in it than it does and the coldness helps to shrink the stomach’s muscle walls thus adding to the idea that it is fuller than it thinks it is.

The lime/lemon juice helps the body lower its blood sugar response to other foods which means that fat storage is discouraged.

Evening Meal

Roasted Salmon with Sweet Potato and Broccoli

Roasted Salmon with Sweet Potato and Broccoli
The best thing about this meal is that it all cooks at the same temperature, no need to adjust the oven up or down for any component – just watch the timer and you’re good to go.


2 medium sweet potatoes, cubed
sea salt + fresh black pepper
½ teaspoon cumin powder
a few tablespoons of olive oil
4 cups of broccoli florets
12 ounces of wild-caught salmon filets
1 tablespoon butter
2 tablespoons lemon juice
¼ teaspoon garlic powder
⅛ teaspoon red pepper flakes and/or fresh thyme (optional)


  1. Preheat the oven to 425ºF.
  2. Arrange the diced sweet potatoes on one sheet pan and the broccoli on another sheet pan.
  3. Drizzle both with olive oil.
  4. Top the sweet potatoes with salt, pepper, and cumin, toss to combine.
  5. Toss the broccoli with the salt and pepper.
  6. Bake the sweet potatoes for 15 minutes, set broccoli aside.
  7. While the sweet potatoes are baking, prepare the salmon.
  8. In a small bowl, combine the butter, lemon juice, garlic powder, pepper flakes, thyme, salt and pepper.
  9. Heat in the microwave for 15 seconds or until the butter melts.
  10. Line a small baking sheet with foil, spray with cooking spray.
  11. Place the salmon filets on top and drizzle with the prepared lemon sauce.
  12. When the timer on the potatoes goes off, remove and toss.
  13. Place back in the oven along with the broccoli and salmon for 12-15 minutes.
  14. Check on the salmon and broccoli around the 8 minute mark.
  15. Salmon is done when firm to the touch. Baking time will vary depending on the thickness of the filet.
  16. Serve on warmed plates.

And the science says…

The sweet potato, because it has a low Glycemic Index, actually lowers the sugar spike your blood receives after eating. However, roasting them, as we’ve done above, tends to lower their resistant starch content, a fiber that gives our good gut bacteria a good substance to feed on. Actually boiling them for around 30 minutes actually changes the chemical composition of the potato flesh – allowing our bodies to process and digest them more efficiently.

The salmon – another protein punch of a foodstuff, that protein presence keeps us feeling fuller for longer. Salmon is also one of the ‘oily’ fish – full of heart-healthy Omega-3 fatty acids. Finally, salmon is packed full of an element called Selenium which is a trace element that our bodies need to regulate the function of our thyroid gland. Our thyroid’s main function is the maintenance of our metabolism.

Broccoli is the ‘king’ of vegetables, in my opinion. Even roasted, as we’ve done here; still the veg. keeps it’s health-boosting properties.

Evening Snack

Just to round off a decent day, why not indulge in a portion of dark chocolate and a warming mug of green tea?

Green tea is just tea leaves that have been picked earlier in the growing stream than our usual black teas. This means the leaves keep more of the polyphenols; which are useful to us because they help in reducing our blood sugar levels.

Dark chocolate, way dark chocolate – I’m talking 85%+ cocoa solids! This sweet is bitter, bitter, bitter; which is excellent as we just can’t chuck it down our throats as we could with sweeter variants. Cocoa solids also contain a substance called stearic acid – which, again, helps us to keep feeling full and also lessens that blood sugar spike we get after eating.


So, there we have it, a day of food ideas that contain a high quantity of fat-burning foods in each course.

Does it work? No idea, if I’m honest, I’ve yet to try it.

There are other foods that we’ve not included in our meal plan but you can get those from our friends at Coachmag – just follow the link at the the top of this story.

  1. Thank you for the great article on this meal recipe. The lunch and the evening meal recipes look mouth watering and are not that hard to prepare. They look delicious but the great thing about it is that they help you lose weight and still fill you up.

    The breakfast idea is something I’ve never seen before and it looks really good. That’s definitely something that I’ll be trying soon. Thanks again for the great article. You have a very cool and informative website. Keep up the great work!!!

Leave a Reply

Your email address will not be published. Required fields are marked *