How I Lost Weight & Kept It Off

What My Typical Day of Eating Looks Like

Hey There, happy Fat Burning Friday!

Every day I'm asked: What do you eat every day? I am what you call a routine-regimented eater when it comes to what I eat every day. I wasn't always this way, but after going to school for human behavior modification, I learned that NOT eating this way was a big part of the reason I was overweight and struggled to lose weight. I had to learn that my weight (that number I saw on the scale) was, and is, a reflection of what I do regularly and frequently. In order to change that, I had to decide to do what's best for my body, regularly and frequently. Or, at least as regularly as I indulge myself.

Don't let that scare you; I'm far from perfect. In fact, I still live for food. I just don't let it control me anymore. This is best done by surrendering to a plan and living it!

I take it with me everywhere I go -- vacation, visiting family, and work trips. My lifestyle comes with me right alongside my toothbrush that I wouldn’t dare live without. Not even for one day!

That being said, here is what I eat on a typical day. FYI... I no longer need to journal or count macros (calories) because this is what I do daily. When I upzig (legally cheat), I’m pretty regular there too. I can tell you when I'm going off and exactly what I'll be eating. Maybe you don't have to live this way, but I do. It works better than anything I've ever done, including powerlifting, bodybuilding, CrossFit, or spending hours running off calories, which makes me happy. Why mess with a system that boosts my menopausal metabolism, enhances my thyroid function, keeps my blood sugar levels stable (so I no longer fight with cravings for the wrong food)? All of this combined with the impeccable nutrition the supplements deliver (helps reduce and balance inflammation and strengthens immune health too).

This is the best anti-aging plan you can ever find. It's a cleaner form of keto, combined with the right amount of intermittent fasting. It's NOT A DIET; it's a way of life. If everyone followed this plan, the world would be a better, healthier, and happier place to live. 

Now that I've surrendered to what my body needs, I'm no longer bored and I don't need to try every fad that goes by. I'm never bored because I'm eating what I love, and nothing has brought me more freedom and a whole lot more happiness. 

My family and I have our favorite recipes (I share them with you in my Metabolic Kitchen Guide), and I do experiment on Friday or Saturday nights to keep my upzigging (cheat meal) in proper perspective and balance. I use these days to experiment with new recipes or use different vegetables, seasonings, sauces, or condiments because I never know how they will affect my body. I love to hear my kids moaning, ummmm, that's good, this is delicious! It never gets old to me, and I feed some pretty picky people who all have different wants and needs.

Here is What I Eat Every Day

Every Morning (12-14 hours after my last meal)

French pressed organic coffee with Whipped/Frothed Complete Protein Powder in it. This removes the need to add any kind of cream, sugar, or additives that wreck weight loss and can trigger cravings.

I froth it so much that it fills the blender. I spoon it onto my coffee and eat it with a spoon. You've got to try it ;) I sprinkle Sinful Chocolate Sauce on the top to add a touch of sweetness and add prebiotic fiber to boost my metabolism and immune system. It helps keep me feeling fuller longer, but most of all, it satisfies my bad sweet tooth. #imaddicted

Because I've fasted for 14 hours, my blood sugar is lowered, and my body feels good and less achy, and my brain is clear. It leaves me with room to also have a Lean Bar. I admit, on a bad stress eating day, I'll even have two Lean Bars. I'm not proud of it, but it helps me reach for healthier food versus falling back into the not-so-good habits that cause weight gain.

What do I do if I feel like eating something or chewing? That's why I have a Lean Bar. It's not that I want to deprive myself; I’d just prefer to indulge with something I love. I find the Lean Bars don't trigger my hunger the way other types of food have, and I like to be with my peeps/family when I indulge my taste buds versus eating alone. Starting my day off “over-caloried” never worked for me, so I stick to the plan, and after a while, it becomes easier and easier to do. It becomes ritualistic, so I don't even have to think about, and I actually look forward to it!

Why eat egg whites when you can have chocolate from the Sinful Sauce and Complete Protein Shake? It's chocolate that's good for the soul without the guilt!

This is a late brunch lately due to COVID, allowing me to get more sleep.

This metabolic method of the proper amount of intermittent fasting builds margin into your day, meaning it prevents you from thinking about food all day. It limits your eating times, which prevents you from thinking about what to eat, when, etc. You can focus on your life. It's the best freedom from food ever. Try it, you'll quickly see!

That being said, my brunch breakfast is usually around 10 a.m., which sets up my day perfectly, kicking my bad snacking habits to the curb.

Lunch/Snack (This happens around 2 p.m. or four hours after my last metabolic meal)

This meal changes according to what my day is like. My favorite is a Skinny Hot or Cold Chocolate (the metabolic boosting kind found in my smoothie recipes) and a Lean Bar. If I’m on the road or out, I bring a Lean Bar and buy a cup of hot tea to dunk it in, so it gets soft. So delicious!

Most people don't realize how nutritious this combo is. The Complete Protein Shake delivers five grams of prebiotic fiber, combined with the best form of clean protein you can give. Of course, it's dairy-free, gluten-free, and soy-free. It's more usable by the body than other forms.

The same is true of the Lean Bars which add another five grams and additional metabolic boosting protein. This brings my total fiber intake to ten grams for this meal and my protein count to approximately 44 grams of the cleanest and best for my health. They alone deliver 50% of the metabolically recommended intake. Stay tuned for a future blog where I get deeper into this.

All combined for the day, I’m up to at least 25 grams or more of the best kind of fiber you can get (the metabolic boosting, immune-enhancing, prebiotic kind). And, when you add in the 5-10 grams of prebiotic fiber from the Sinful Sauce you nail your fiber quota easily for the day, without gastric distress or weight gain. 

If I have a meeting that's centered around lunch, then I simply swap out my meals and have a huge salad from the recipes found in my Metabolic Kitchen. If I eat out, I choose the same kind of salad because I like them, and I don't want to trigger any inflammation that makes me ache or can cause weight gain and bloat.

You see the pattern... it's not only about weight loss, diet, and calories anymore. It's also how what I eat makes me feel, and I like to feel good!

I do try to eat at the time that works for me to avoid my making bad decisions because of getting too hungry. I also want to avoid the need to snack on calories I don't need.

If I had lunch out and had a big salad, I then flip my meals around and have a delicious, smaller salad. Or, I turn my salad into a lean soup, so I'm eating with my family and not staring at an empty plate, which I NEVER suggest. That's disordered eating and seldom lasts. Our habits need to be sustainable, so we keep the weight off that we lose.

If you notice, there isn't any protein in my soup or salad. Don't worry, I never skip an opportunity to eat, especially when it's delicious and nutritious Complete Protein. I have it in the form of a delicious dessert at dinner instead. I don't miss having protein in my meal, to be honest, and I'm a lifetime dessert girl. I've learned to make this yummy habit work for me and my health. And it has!


Dinner usually happens around 6 p.m., depending on our schedules. But never later than 7 p.m., as I hate going to bed feeling full. After dinner, I brush my teeth and prepare my body for its much-needed rest and better sleep.

If I had my favorite Skinny Hot Chocolate and a Lean Bar lunch (what can I say, I’m a girl who loves chocolate?), my dinner is full of lots of leafy green vegetables, usually in the form of a gigantic salad. I sometimes warm or add broth to make it into a soup, depending on the weather. For my protein, wild-caught white fish whenever possible because you get more of it compared to a fattier fish like salmon (and I like a lot of food).

This is where I have a delicious, warm Complete Protein Shake in the form of my absolute favorite... a 1-Minute Metabolic Mug Cake. I find that warm works better for me, especially at, or after, dinner. This easy three-ingredient dessert is now a family favorite, even for my 20-year-old, who doesn't need to lose weight. It's that good! Now my shopping list is shorter and I'm saving money buying less junk food for the teens. I like that it's food for them too.

Our fall favorite is the Salted Caramel Pumpkin. Even though pumpkin adds an additional 50 calories, it also delivers another five grams of fiber. When combined with the Complete Protein Shake, you're getting ten more grams of filling-fiber in one simple-to-make, delicious dessert. 

To be honest, I love taking the time to prepare meals every day (Martha Stewart taught me well), and I find my husband will join me. I sit to share his day, and so will my kids. We all recap our day and share a funny story. We also love the "did ya know" facts about Florida as it's still so new to us, and there is so much to learn and talk about -- from all the birds to dolphins jumping in the bay while we walk our dogs after dinner.

Keeping dinner delicious but uncomplicated, prepared with tender loving care leaves us that time to take the dogs out for a walk, keeping them healthy too. They are the best when it comes to keeping our emotional health in check by alleviating the stress of the day.

As for all of your questions about which condiments we use, we use the Super Omega 3 Dressings to flavor our meals. Asian Ginger gives a whole new life to shrimp and broccoli. Paprika Garlic rocks the white fish-topped salads. Paprika Garlic Dressing, slightly warmed (good cold, too) and used to top a gigantic bowl of leafy greens, is beyond delicious, and filling too!

I leave chicken for the weekends. The less I eat of it, the easier it is to maintain my weight loss, and the better I feel. This allows me to make my family's favorites that might not be so squeaky clean and enjoy them too, which is what my metabolism at 52 likes or needs.

Weekends are almost always Italian. That's where I use my tomato budget as tomatoes are technically a fruit and mess with blood sugar levels that can flip my achy switch on. I try to avoid them, but being Italian, I gotta have my “gravy” or salsa. 

You can see how a little planning can go a long way when it comes to losing weight, feeling great, and making room, so you can get out and live your life. Go to the beach and take a walk. With a little planning, food doesn't have to run your life and be all you focus on. We should enjoy it, but we can't become a slave to it. Living on a plan doesn't mean restriction unless you're using it to punish yourself. I'll save that for a different blog... ;)

Most people don't realize that it’s not the calories our bodies need a lot of; it's the nutrients. This Plan provides your body with the best possible nutrition you will ever find in the specific amounts needed by your body.

There you have it! This may sound routine, but it's not boring. There are tons of ways you can combine these tips to suit you, using this framework. It's your plan and your life, so make it suit you, so you LOVE IT and want to do it versus making yourself. Once you let go of the not-so-healthy food and habits, and focus on what's good for you instead, you too will love living lean.

One more thing: Stay away from recipes circulating on social media or the internet, unless it's your upzig (cheat meal) to be safe. Most of them are NOT good for metabolism. Simple with fewer ingredients is always best for weight loss, even if they seem healthy or are tagged as “holier than thou."

Let me know if you have any questions and share your success stories! I love to hear them!

Lisa Lynn




Lisa Lynn, Clinical Metabolic Nutrition & Fitness Expert. Best known for her 18+ years as Martha Stewart’s trainer, who was responsible for Martha’s over-50 amazing physical transformation that caught the attention of Dr. Oz, leading to her many appearances on the Dr. Oz Show. Lisa is not just another trainer; she herself lost 40 pounds and has kept it off, even with a sluggish thyroid and menopause.

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