what I eat in a day to lose fat!

Ellie Hoad · posted 31 Jul 2024 · Day of eating

Calories: 2,074
Protein: 131 g
Carbs: 185 g
Fat: 89 g
Fibre: 26 g

Protein 25% Carbs 36% Fat 39%

A UK "what I eat in a day to lose fat" video from Ellie Hoad. At 9:30am they have a Nespresso iced vanilla latte with an apple & biscoff baked oats breakfast topped with biscoff spread and crushed biscuits. At 11:30am they have a peach iced tea with creatine. Lunch is a homemade baked tortilla bowl filled with a taco beef salad: lettuce, cherry tomatoes, avocado, sweetcorn, cheddar and a creamy dressing. Their snack is two Kallo dark chocolate rice cakes. At 7pm dinner is a pan-fried paprika chicken breast in a creamy jarred sauce with spinach, air-fried potatoes and tenderstem broccoli.

Original caption

what I eat in a day to lose fat! #fulldayofeating #healthyrecipes #fatlossjourney

Original on YouTube

Meal by meal

Breakfast: Biscoff baked oats

Mixed 521 kcal

Breakfast is an iced vanilla latte with apple and Biscoff baked oats, topped with melted spread and crushed biscuits.

Oats, egg and apple bring fibre, but Biscoff brings added sugar.

“Ah yes, the classic balanced breakfast: dessert, but with oats in it.”

Food	At	kcal	P	C	F	Fibre
Iced vanilla latte (Nespresso pod, milk, ice)1 glass mug, about 350 ml: 1 espresso pod over ice, topped with about 150 ml milk · 200 g Why this estimate Assumes semi-skimmed milk (UK default) and a vanilla-flavoured pod or sugar-free syrup. The vanilla is only named on screen; no syrup is seen being added.	0:04	75	5	8	2	0
Apple & biscoff baked oats1 small enamel dish: about 45 g oats, 1 egg, about 50 g yogurt, ½ apple diced, cinnamon, topped with about 15 g biscoff spread and about 1½ crushed biscoff biscuits · 250 g Why this estimate The white ingredient on the oats is unidentified; I counted it as fat-free Greek yogurt. Includes the melted biscoff spread drizzle (about 87 kcal) and the crushed biscuits (about 46 kcal).	0:06	446	18	56	16	7

Drink: peach iced tea with creatine

Good 20 kcal

Mid-morning it's a peach iced tea with a scoop of creatine stirred in.

Light, refreshing and low in sugar, with creatine along for the ride.

“Iced tea with supplements: the gym crowd's version of a tea break.”

Food	At	kcal	P	C	F	Fibre
Peach iced tea with creatine1 small cup, about 250 ml, with about 5 g creatine · 255 g · low confidence Why this estimate The drink itself isn't visible. I assumed a low-sugar peach iced tea or flavoured drink mix. Creatine has no calories.	0:12	20	0	5	0	0

Lunch: taco beef tortilla bowl

Good 739 kcal

Lunch is a baked tortilla bowl packed with taco beef, lettuce, tomatoes, avocado, sweetcorn, cheddar and a creamy dressing.

Lean beef and avocado deliver protein, fibre and healthy fats in one go.

“Edible bowl, zero washing up. Genius-level meal prep.”

Food	At	kcal	P	C	F	Fibre
Taco beef salad in a baked tortilla bowl1 large flour tortilla (about 62 g) baked into a bowl, filled with about 90 g romaine, 6 cherry tomatoes, ½ avocado, about 50 g sweetcorn, about 25 g grated cheddar, about 110 g cooked seasoned lean beef mince and about 2½ tbsp creamy dressing · 537 g Why this estimate Assumes 5%-fat beef mince with taco seasoning and a little spray oil (about 10 kcal). The dressing is counted as light soured cream (about 50 kcal). The whole bowl of salad went into the tortilla.	0:13	739	46	57	37	11

Snack: dark chocolate rice cakes

Mixed 164 kcal

The afternoon snack is two dark chocolate rice cakes.

A neat chocolate fix, though it's mostly refined carbs and added sugar.

“Rice cakes wearing a chocolate coat to seem more exciting.”

Food	At	kcal	P	C	F	Fibre
Kallo dark chocolate rice cakes2 rice cakes (about 16.5 g each) · 33 g Why this estimate Per-cake values taken from the Kallo Belgian dark chocolate rice cake label.	0:19	164	2	20	8	2

Dinner: creamy paprika chicken

Good 630 kcal

Dinner is pan-fried paprika chicken in a creamy sauce with spinach, air-fried potatoes and tenderstem broccoli.

A protein powerhouse with greens, though jarred sauce adds sodium.

“The jar did the cooking, the chicken got the credit.”

Food	At	kcal	P	C	F	Fibre
Air-fried potatoesAbout 12–15 chunks, about 150 g cooked · 150 g Why this estimate Assumes about 1 tsp oil for air-frying.	0:20	170	3	29	5	3
Paprika chicken breast in creamy sauce with spinach1 large chicken breast (about 160 g cooked), about 90 g creamy paprika jar sauce, a little wilted spinach · 265 g Why this estimate Includes their share of the pan oil, about 0.6 tbsp (about 72 kcal) of 1–2 tbsp used for 2–3 breasts. The jarred creamy sauce is counted at about 100 kcal per 100 g.	0:21	429	52	7	20	0
Tenderstem broccoli5–6 stems, about 90 g · 90 g Why this estimate Steamed, nothing added.	0:23	31	4	4	0	3

Whole video2,074 kcal Protein 131 gCarbs 185 g Fat 89 gFibre 26 g