Here is a sample of a typical day of meals when I am trying to lean out. The key to leaning out for me is keep the carbs low and from fibrous sources like veggies. I also usually cut out all dairy when trying to lean out. I try to eat often so I never feel hungry and curb cravings by not giving myself time to crave anything.
This was breakfast after a fasted morning cardio session. 3 whole eggs and a serving of asparagus with 1/3 cup of blue berries. I only had coffee before cardio. I wasn’t full after this meal but also wasn’t hungry. I think next time I’ll add another egg and maybe a couple more asparagus spears.
This was lunch, shrimp and asparagus. I call this a perfect meals because it was quick, I only needed one pan to make, and it was delicious!
I defrosted frozen raw peeled shrimp by running water over them in a bowl. Once defrosted I seasoned the shrimp with: olive oil, minced garlic and onion, pepper, paprika, and chili powder.
Lightly prayed olive oil on a hot pan and evenly placed the shrimp on it. Once the shrimp are cooking on the pan I just added frozen asparagus spears to the pan. After shrimp cooked well on one side (about 3 minutes) I flipped them and let cook for another minute or so, then stirred while cooking for another 2 minutes to make sure the asparagus was cooked enough and no longer frozen.
YUM! I cook shrimp a lot because they are virtually fat free, so quick to cook and defrost and they are a delicious protein source.
Pre workout meal was chicken cauliflower and broccoli I made the day before and made extra to have for today if I was in a hurry. This was also a one pan meal I whip up pretty quickly several times per week. I don’t even remember what spices I used on this one.
Dinner was salmon, green beans and a pretty simple salad. It doesn’t look exciting and to be honest it really wasn’t. I made the choice today to whip something up quickly after the gym as my post-workout protein source instead of having a quick shake since I was hungry and I was craving something sweet for dessert. So instead of cheating I’d make my shake extra special for dessert. 
Nothing leans you out like fish and salad. But I can’t exactly do that long term and be happy so I try to switch it up as much as possible. But sometimes you just gotta make sacrifices and just eat what you gotta eat. The good part about it is that fish is so easy and quick to cook so I find myself saving more time cooking when leaning out than when just on a maintenance diet.
I waited as long as I could to have this after dinner. Protein ice cream: Blended 1frozen banana, a little bit of almond milk (not too much so it’s not runny), PB2 dark chocolate peanut butter powder, cinnamon, 1 scoop cookies Nutrex muscle infusion protein powder. Then melted 2 squares of a “Dark Chocolate Dream” bar (it’s just dark chocolate made with coconut milk instead of dairy) and drizzled that on top. OMG. I was a happy girl after this! I don’t make a habit of having fruit and sugar this late before bed but I was a good girl all day and really felt I needed a treat.
Trying to make a habit of taking pix of all my food for posts like this. Let me know if you’re really enjoying these types of posts and I’ll continue.
Thanks! xoxo
Nice post.
Nicely done Lais! Reading through your site is giving me (a pretty fair Cajun cook in my own right) some great healthier ideas!
Amazing, thank u so much!!!!
You are truly inspiring! Please continue to make post like this..and I would like to know your workout routine..Thanks
love these posts. keep them up! Especially your pre-post workout meals. Do you count calories ?
By the way, Lais, how many times do you workout in a typical week?
Wait so how often do you eat shrimp in your diet?
I really enjoyed reading your post. It helped me a lot with finding new types of meales.
You are such an inspiration for me. I started training and eating lean a few months ago. The results are already showing off pretty good. Seeing your pictures really keeps me motivated. One day I hope to be such an inspiring person like yourself. I’m already motivating the people around me to work out more.
Take care!
Love,
Meghan xoxo
I think the food posts are a GREAT idea! It definitely helps me have more ideas of what to eat. Thanks for the fitspo! You’re amazing!
Thanks for posting this… it’s really helpful!
You have excellent menu ideas! You have as much spice in your menu as you do in fitness! Im so used to chicken and broccoli! I will be making the shrimp! Heres my easy go to- Turky meatballs! These are GREAT if you like to precook.Get a few pounds of lean turkey meat, toss in a big bowl,add eggs up to 2. Plenty of spices, use salt,pepper,oregano, garlic,onion, redpepper. You can add bread (chpped up) to add thickness. Ball them up and put them on a baking sheets stick em in the oven. Once there cooked, cool then bag for freezer. Throw some in a pan when ya need em!You can toast up a meatball sandwhich on flat bread with lettuce, sauce and a sprinkle of cheese, YUM! Thanks for post!
love this post, will try to make that protein ice cream! keep these post coming, i like the free ones since i am a female. I feel weird if I actually register lol. love you girl, keep up the great work!! <3 muah
lOVE IT!! GIVES ME IDEAS WHAT TO EAT.. I’m also a girl I’m trying to eat better and be lean.
I love how you made this post with all your meals. It’s so organized and clear! You make things very simple. Please continue doing posts like these. You are an awesome and inspiring woman
Hi Lais:) Plz Plz Plz post more food recipes….I have found it so inspiring to see what you eat on a daily basis and it has changed my life in such a short period. I think of you and your delicious healthy creative dishes whenever I reach for something to eat and it always gives me strength and joy knowing I can have a healthy delicious version of something I may be craving or just trying out one of your recipes:) Plz post more!!! I constantly check back for more recipes and food pics…more more more …they are really helping some of us.