Exactly How to Structure Your Day of Eating for Fat Loss and Fewer Cravings

This simple meal shift helped my client, Sarah, lose 9 lbs (and feel less out of control around food).

When Sarah joined coaching, she was exhausted from trying to do everything "right."

She had been eating 6+ times a day—protein bars, 100-calorie packs, almond milk lattes—and still felt snacky and unsatisfied. She was frustrated that her weight wouldn’t budge and tired of constantly thinking about food.

One of the first things we did?

We simplified her eating. Instead of grazing all day, we moved her to 3 full meals and 1 snack a day.

Within 2 months, she lost 9 lbs. More importantly, she finally said,

“I don’t feel crazy around food anymore.”

Can anyone relate?

Why 3 Meals Instead of 6 is Helpful

Eating 6 small meals sounds smart in theory—but for many women, it backfires.

➡️ You’re never full.

➡️ You’re always thinking about the next bite.

➡️ You eat “light” all day, then find yourself snacking at night.

Instead, 3 real meals and a planned snack helps:

✅ keep blood sugar stable

✅ reduce cravings

✅ make it easier to hit protein goals

✅ eliminate food anxiety and grazing habits

✅ give you your mental space back

Here's Exactly What It Looks Like (in real life):

My day (and what I have many clients do too):

• Breakfast: within 1 hour of waking

• Lunch: 4–5 hours later

• Snack: around 4pm

• Dinner: 6:30–7:30pm

Each meal is built around 30–50g of protein, plus fiber and volume from veggies or salad.

That alone creates more fullness, more calm, and fewer cravings.

I also leave space for something sweet or fun if I want it—especially as part of lunch or dinner. If you want dessert, plan for it. Enjoy it without guilt, then close the kitchen. Structure gives you room to have both satisfaction and results.

But What Does That Actually Look Like?

Even though I do recommend tracking—especially at the beginning so you can get a feel for portions—here’s a visual example of what ~115g of protein looks like in a day without needing to log every bite.

This is the kind of structure I walk through with my clients:

Breakfast

• 2 eggs + ½ cup egg whites scrambled with spinach

• 1 slice sourdough with avocado

• 1 chicken sausage→ ~35g protein

Lunch

• Grilled chicken thigh (4–5 oz)

• Big salad with greens, cucumbers, bell pepper, olive oil + vinegar

• ½ cup cooked quinoa→ ~35g protein

Snack

• ¾ cup Greek yogurt (lactose-free or plant-based if needed)

• 1 tbsp chia seeds + 1 tsp honey + berries→ ~15g protein

Dinner

• Salmon filet (5–6 oz)

• Roasted cauliflower + zucchini

• ½ cup rice→ ~30g protein

Optional Treat (planned, not random):

• A square or two of dark chocolate

• A mini ice cream bar

• A homemade protein brownie→

• ~100–150 calories, fits into your overall day

Why This Works (even if you're a grazer like me)

I am a grazer by nature. If I’m not intentional, I pick at food all day. But when I eat satisfying and adequate meals, I don’t need to keep going back to the kitchen.

That’s why I don’t tell clients to “eat less".

I help them eat better and more intentionally.

When meals are full, nourishing, and consistent…

→ cravings go down

→ hunger becomes predictable

→ your body starts to trust that food is coming

→ weight loss actually becomes easier

Want to Start?

Here’s your first step:

👉 Build your next meal with 30g of protein.

If you aren't weighing/ tracking, you can use your hands to measure:

• 1 palm-sized portion of chicken, beef, fish, or eggs

• Add veggies that fill half your plate

• Include carbs you enjoy (rice, potatoes, bread, quinoa) in a reasonable portion (½–1 cup)

  
  

What About Hormonal Cravings?

Even with solid meals, there will still be days—especially before your period—when cravings hit harder, or hunger feels unpredictable.

That’s normal. Hormones impact appetite, cravings (especially for carbs or sweets), and even energy levels.This is why structure helps even more—because when your body feels anchored, it’s easier to ride the wave without giving in to every urge.

On tough days, return to your plan:

3 solid meals and 1 planned snack (and a treat if it fits).

That’s it.

No grazing.

No circling the kitchen.

No “maybe just one more bite.

Kitchen closed. Mouth closed. Move on. And trust your body will settle.

✨ Want help making this your new normal?

Because I know it can be hard!

This is exactly what I coach my clients through—building structure, hitting protein goals, no more eating on autopilot and wondering why you’re still hungry.

If you’re 100% (even 80%!) ready to start seeing results like Sarah has, click here to learn more about coaching or reply to this email and let’s chat.