What I Eat in a Day for Fat Loss, Energy, and Family Dining Out

A Real-Life Nutrition Check-In

I wanted to share what I’ve been up to with my nutrition and training, and also how I’m planning for dinner tonight as we head out for a family Christmas meal.

This is a real, normal day—not a “perfect” day—and that’s exactly why it matters. Consistency comes from making good decisions in real life, not from chasing extremes. 

Morning Training

It’s Sunday, so I started the day by going to the grocery store and then heading to the gym. I did 45 minutes on the stationary bike at a moderate resistance (level five). My watch estimated about 350 calories burned, which feels accurate based on the effort.
It was steady, controlled cardio—nothing extreme, but effective. 

Post-Workout Nutrition

When I got home, I focused on a simple post-workout meal using foods that were already in the fridge. Convenience matters if you want consistency.

Here’s what I had:

• About 200 ml of chocolate milk
• A smoothie with unsweetened almond milk, five dark organic cherries, 10 g chia seeds, one scoop of creatine, and one scoop of vanilla protein powder
• A small cabbage salad with vinegar
• 100 g chicken
• 100 g homemade tuna salad

These foods were easy to prepare, nutrient-dense, and aligned with my goals. 

Nutrition Breakdown So Far

I track my intake using a nutrition system I’ve built to function like a dietitian—breaking everything down clearly without obsessing.
So far today, I’m at approximately:

• Calories: 755–780
• Protein: 88–92 g
• Net carbs: 30–32 g
• Fat: 24–26 g
• Fiber: still low, with a goal of ~30 g by day’s end

This is an excellent start. Protein is strong early in the day, carbs are controlled, and calories are well-managed. I feel full, energized, and recovered from the workout—exactly how the numbers suggest I should feel.

Fiber is the one area I’ll intentionally bring up later today with vegetables or berries. 

Planning for Dinner (Without Stress)

Tonight we’re heading out for a family Christmas dinner, and instead of guessing or “winging it,” I uploaded the restaurant menu and made a plan in advance.
The best option for my goals is:

Steak with vegetables

• Sauce on the side
• Skip or minimize fries
• High protein, filling, nutrient-dense

For drinks, I’ll have soda water with a splash of grapefruit juice and skip alcohol tonight. This approach removes decision fatigue and keeps meals enjoyable without derailing progress. 

The Big Picture

This is what sustainable fat loss actually looks like:

• A solid workout

• Strong protein intake early in the day

• Carbs kept in check

• A clear, stress-free plan for eating out

• No guilt, no extremes, no perfection required

I’ll check back in later and share how dinner went, but so far this has been a strong, balanced day.
If you’re trying to lose fat, maintain muscle, and still enjoy meals with family, this is the kind of structure that works long term. 

Want Help Building a Plan That Fits Real Life?

If you want guidance on nutrition that works at home, at restaurants, and with family—without extremes or burnout—I share practical strategies and coaching resources here:
Phone: 778-215-9310
Website: www.drcaryyurkiw.com