Embarking on a weight loss journey can often feel daunting, especially with the pressure of calorie counting and restrictive diets. However, my transformative experience with portion control proved that it is possible to shed pounds while still enjoying the foods you love. In just three months, I successfully lost 50 lbs by crafting a meal plan that catered to my tastes, all the while ensuring portion control kept me on track. This blog will guide you through the exact steps I took, from selecting ingredients at the grocery store to the preparation of satisfying meals that include breakfast, lunch, dinner, snacks, and even dessert. My story doesn’t stop there; with these techniques, I achieved a total weight loss of 130 lbs and maintained it for over a decade. If you’re ready for a sustainable and enjoyable approach to weight loss, join me as I share the meal plan and strategies that helped me reclaim my health while indulging in delicious food.

Grocery Shopping and Meal Planning

The foundation of my weight loss journey was simple: picking foods that I genuinely wanted to eat. It started in the aisles of the grocery store, where I selected my favorite items. From there, I would create a meal plan for the week, carefully leveraging the serving size information printed on food packages as a baseline for my portions. This practice not only simplified my eating habits but also allowed me to customize my meals according to my personal needs and preferences.

Incorporating Dessert and Five Meals a Day

One significant insight I gained was the importance of maintaining a varied meal plan that left room for all types of meals and even dessert. The notion of eliminating sweets from my diet was out of the question; I knew that without them, I would struggle to adhere to my plan long-term. Instead, I included five meals a day: breakfast, lunch, dinner, and two snacks, with dessert rounding out the day.

Breakfast

Breakfast was a delightful start with two slices of turkey bacon—specifically the applewood smoked variety from Butterball, which I found particularly flavorful. These were paired with two protein waffles, such as the Eggo strawberry blast flavor, topped with half a cup of OOS Pro banana-flavored 0% Greek yogurt, half a cup of thawed frozen strawberries, and two tablespoons of Steve’s low-calorie maple syrup. This meal set a satisfying tone for the day, combining protein, flavor, and a hint of sweetness.

First Snack

Snack number one was a straightforward yet filling option: half a cup of celery sticks accompanied by a tablespoon of Kraft Smooth peanut butter and a Great Value strawberry yogurt protein bar. This combination provided a tasty and protein-rich snack that was reminiscent of a granola bar, with a bit more substance.

Lunch

Lunch involved crafting bento box-style meals, which were not only visually appealing but also perfect for portion control. My go-to combination included six slices of Your Fresh Market cold cut trio deli meats, one cup of baby carrots with two tablespoons of Marzetti light ranch veggie dip, a quarter cup of Great Value hickory smoked almonds, a light baby bell cheese, and half a cup of 40% less fat vegetable thins crackers.

Dinner

Dinner was a highlight with a delicious smoked sausage—preferably the Great Value cheese-flavored one—paired with a microwaved baked potato (topped with light margarine) and one and a half cups of Caesar salad from Your Fresh Market’s Caesar kit. This dinner was both filling and comforting, offering a balance of protein, carbs, and vegetables.

Dessert

Dessert was a non-negotiable treat of half a cup of red seedless grapes paired with a Great Value caramel smoothie Greek yogurt bar. These sweet treats mimicked a caramel fudgeicle, providing the perfect icy finish to my day.

Second Snack

The final meal was snack number two: a mini bag of Orville Redenbacher 80% less fat microwave popcorn. The beauty of these mini bags was their single-serving nature—once the bag was popped and consumed, it symbolically marked the end of my eating for the day.

Key Insights for Success

Throughout this journey, two principles were crucial for my success: incorporating protein into every meal and respecting portion sizes. Protein was vital for sustaining fullness and combating the natural hunger that accompanies calorie deficits. Meanwhile, adhering to portion sizes allowed me to enjoy all my favorite foods without overindulging.

I avoided the pitfalls of calorie counting, which had previously triggered my emotional eating. Instead, I adjusted my portion sizes with a simple weekly weigh-in to assess progress. If necessary, I made minor, manageable changes—like reducing my turkey bacon intake from two slices to one—rather than overhauling my entire meal plan.

The simplicity and sustainability of portion control were key to making weight loss feel less like a punishment and more like an accessible lifestyle change. By eliminating the stress of calorie-focused diets, I could consistently enjoy the foods I loved, in moderation.

This approach did not only help me lose weight but also transformed my relationship with food and my body. It allowed me to maintain my weight loss over the years because it was neither restrictive nor unenjoyable. Sustainable weight loss is as much about the mindset and practices you cultivate as it is about the number on the scale. By focusing on portion control and meals that satisfy both body and spirit, you can achieve your weight loss goals while maintaining a positive outlook and enjoying the journey.