In this vlog‑style video, Julia (Speaker B) shares her experience of a three‑week calorie‑deficit phase, showing day‑by‑day meals and recipes while emphasizing that she isn’t restricting any foods. She walks through breakfast, lunch, dinner, snacks, and desserts for seven days, highlighting dishes such as yogurt fruit bowls, grilled cheese with chicken, Asian cashew salad, banana oatmeal raisin cookies, salmon bagel, mini chocolate cake, waffle with peanut butter, açaí bowls, sushi, avocado toast, and protein pancakes. Interspersed with the food walkthrough are five practical tips that helped her stay lean: (1) count calories for only two days to gain awareness, (2) eat smaller, more frequent meals and avoid late‑night high‑processed foods, (3) increase whole‑food fruits and vegetables while swapping out processed snacks, (4) incorporate a daily 30‑minute walk as a low‑impact fat‑burning activity, and (5) practice self‑acceptance through meditation, journaling, affirmations, and allowing emotions. The tone is informal, enthusiastic, and supportive, encouraging viewers to experiment, listen to their bodies, and love themselves while pursuing a leaner physique.
Yeah, she got an attitude. I call her pineapple. Yeah, she's sweet with sour moods. I need another double.
I have been on a calorie deficit for about 3 weeks now, which means I am trying to consume less calories than my body burns. And the good part about this quote-unquote calorie deficit is I haven't been restricting anything at all. Honestly, you guys, I've been eating whatever I want and still seeing major changes in my body. For breakfast, I'm making myself a yogurt fruit bowl. This is so delicious, you guys, and it's so refreshing, especially after a workout. Why is my night so slow? Ain't sleeping in my skin, hoping it could heal my soul. No, I gotta get my own. Grilled cheese. I'm literally drooling while talking right now. I paired my grilled cheese with some chicken for some extra protein, and I also added some vegetables and some ketchup because grilled cheese and ketchup is a great combination. For dinner, I just had Asian cashew salad from Costco because I wasn't really hungry. I mean, lunch was pretty filling. And for dessert, I made one of my favorite recipes ever: healthy banana oatmeal raisin cookies. You guys, these are to die for, literally. Recipe in description, you guys.
Try them out.
So, so good. Pure heaven. Literal pure heaven. Okay, so the first tip I have for you guys to help me stay a little bit more lean is counting my calories for 2 days. While I don't recommend you do it for more than 2 days, it has given me more of an insight and perspective with how much food I'm consuming and what type of it. So after I counted my calories for a couple days, I had more so of an idea of the type of food my body was taking in. But again, don't do it for more than 2 days because it's just not a great habit to get into. So yeah, that was my first tip. For breakfast, I decided to make some scrambled eggs and I topped it with a lot of sriracha sauce. Just to give it more of a spicy flavor. I also had some peaches. This was very— a very orange and red breakfast, and I'm loving it.
Crazy phases in the middle of the night, watch the stars from different places, and the phases we call it won't ever start to change. But do you ever wake up feeling like—
For lunch, I had a bagel with some salmon, and for snack, I had some watermelon. It was very juicy and sweet. For dinner, I had a sandwich with a bunch of different toppings. And for dessert, you guys, I treated myself with a mini chocolate cake. You guys, it's so important to nourish your body with the food you love. If that means chocolate cake, eat that chocolate cake. So another thing that drastically helped me lean out is eating smaller portions but more throughout the day rather than 3 big meals. So I'm not saying that that exact structure of eating is bad. You can eat 3 big meals, but for me it wasn't really effective. I remember because I was eating a bigger breakfast and then skipping lunch and then eating a bigger dinner, I remember constantly craving so much food before bed. So I just, I just remember eating the most random foods at like 9 or 10 o'clock. And because of that, it resulted in me just putting myself down. I wasn't feeling my best most confident self. So I knew I had to change something, and this is why now I try to eat a smaller but filling breakfast, a nice lunch, a dinner, and also dessert at the end, which honestly changed— just, I'm loving it so far. Which comes to my next part of this tip, is to try to stop eating a couple hours before bed. So obviously, when I— if I felt really hungry before bed, then I'm not going to restrict foods. I'm going to have maybe a bowl of veggies, some fruit, a hard-boiled egg, something filling. But I really do try to stay away from any high-processed, any sweets or salty foods. This is a photo of me eating loads of random junk food at 9 or 10 o'clock, and this is a photo of me eating a lot more healthier and cutting out a lot of high-processed, high-calorie foods. Foods a couple hours before bed. So it really, really worked for me. Experiment it, try it out. It might not fit your liking. That's why it's really important to test out different things and just try to see what works best for you. So yeah, that was tip number 2. For day 3 breakfast, I had a waffle with peanut butter and some banana slices on the top with honey. I also paired it with some green apples, drizzled some honey, some cinnamon, added a lot of chia seeds and flaxseed for some extra fiber, and I called it a day. It was so, so good, you guys. Awesome breakfast. For lunch, I had chili with some cheese, some red salmon or smoked salmon, hard-boiled egg, and also some carrots with pickles. So you guys, I had work and I didn't really have time to make any food. I also wasn't hungry, so I just had a Anthony Logue for a quick snack before bed and really satisfied, so that's good. Next tip I have is to try to incorporate more vegetables and fruits into your day and substitute unhealthy processed foods for whole foods. Now when I say unhealthy processed foods, I mean microwave meals, soda, chips, or cake. I'm not saying that you can't have any at all, but it's really, really great to try to leverage away from any foods that don't really bring any good to your body. Obviously, I'm not going to force myself not to have a piece of cake or ice cream on a special occasion, or just when I'm truly craving it, because that would just be torture for my soul. But it's really, really great to get into the habit of buying more healthier alternatives to your favorite cheat meals or foods. And for example, Popcorners are a great alternative to potato chips. And they're genuinely so, so delicious. So if you haven't tried these, then you're missing out. They're so good. So yeah, that was tip number 3. For breakfast, I decided to make myself a smoothie/açaí bowl. It was so delicious. I paired it with a lot of granola, a lot of peanut butter, and some seeds, lubes, and grapes. The recipe was so easy to make too, so definitely worth it. For lunch, I had some carrots, some pickles, or I guess cucumbers, and then also a quesadilla from Costco. Look at that cheese, so good. After work, I had some leftover chili and white rice. And for dessert slash, I guess you could say snack, I had 2 dates and also some frozen grapes. You guys, frozen grapes just hit different. My 4th tip to lean out and to maintain your lean physique is to go on daily walks. And honestly, I feel like walking is so underrated when it comes to burning fat. Running, sprinting, and some more running is the talk to burn calories. However, that's so far from the truth. Even though running is a better form of exercise when it comes to burning more fat, if you're not a huge fan of it like me, then you can do other high-intensity workouts like HIIT. So walking around your neighborhood for a couple minutes is such a great low-impact workout to incorporate on a daily basis. Not only do I see more definition in my legs, but I also see more definition in my stomach. Which is a win-win. So I have been walking for about 30 minutes every single day while listening to podcasts, and it's honestly so much fun. Sometimes I even lose track of time because of how entertained I am. And the good part about walking is you can literally multitask while doing it. You can learn a new language by listening to a language learning podcast. You can listen to science or self-development podcasts. There's a whole ton you can learn while getting thousands steps in. So trust me, if you make walking your daily habit, you're gonna see changes. So that was tip number 4. Peanut butter overnight oats was my breakfast choice of the day. The recipe was very easy to make, link in the description below. Now because breakfast was very filling, I mean oats fill you up really, really quickly, really well, so I didn't really have a lunch. I just had some sunflower seeds for snack and I waited until dinner, which consisted of a bunch of different things like sweet potato, salad, corn on the cob, and I also had half a quesadilla once again. So the final tip I have for you guys is to accept yourself. Now this might sound a bit cheesy, but trust me, you guys, self-love and self-acceptance is where the biggest glow-ups happen. Of course, it will not happen right away. Self-love is a lifelong journey, and it takes time. It takes time and the want. But if you do or change little things in your self-care routine, you'll be feeling so much more confident and good about yourself. And this comes from experience. Some things that really, really help me make me more loving of myself is meditating, journaling, saying positive affirmations like, "I am enough, I am beautiful, I'm successful," and simply just realizing that we are all unique and we have something great to offer to this world. I also don't let the bad days define me. If I feel upset or I feel like crying, then I let it all out. I truly believe that there is no true happiness without sadness. So again, you guys, Tip number 5: accept yourself. Once you do, everything will start to change around you. This wouldn't be a what I eat in a week without pancakes, so I decided to make these very simple, healthy banana protein pancakes. They took seconds to make and they tasted so good. The texture was very soft, but it was so, so delicious, and they tasted super healthy. Healthy too. I topped it with a lot of syrup, peanut butter, and a bunch of different fruits, and also some whipped cream on the side. It was so good. Look at that. Wow. Mmm, I can taste the banana, I can taste the peanut butter. That is so good, and I can taste the chocolate.
Wow.
It was my grandma's birthday today. Happy birthday, Grandma, I love you. So we decided to make some sushi, and these are all the ingredients I used. It was very simple, and honestly, they turned out so, so identical to the ones you would usually get at like a restaurant or a fast food place. They were just so delicious, and they looked very pleasing. That's what I was gonna say. Yeah.
Good morning!
And because I was fairly pretty full from the sushi, I just had a light snack which consisted of some crispy apple chips. And that was day 6. For day 7 breakfast, I had toast spread with hummus, avocado, and a fried egg at the top. I also added some chia seeds and flaxseed for some extra fiber. And because I was just missing that, that kick to my avocado toast, I decided to add some sriracha sauce at the end, and it was really, really good. Because I was still feeling pretty hungry, I made myself a protein fruit smoothie. You guys, I feel like I've been really lacking my protein intake, so I really just needed to make sure I got in some extra protein today, and I did that, which I'm really proud of myself. I also added some granola for some extra crunch. Super delicious. For lunch, I had some veggies with hummus, pretzels with cheese, and a hard-boiled egg. For dinner, I decided to have pierogies, a lot of broccoli, some veggies, and also some tuna on the side with some sour cream to dip into the pierogies. You guys, this dinner looked so delicious, and it was really delicious. It's really filling as well. And to end off my day, I had healthy banana nut oatmeal cookies. Yeah, for dessert, and they're really good. I really hope you guys enjoyed this video. I had so, so much fun sharing my 5 tips with you guys. I really hope you liked seeing all the food that I made throughout this week, and I really hope that you found these tips really helpful and inspiring. Obviously, you guys, everybody is different, everybody is beautiful, and you're gonna have to play around and experiment and just find the tips, find habits that really work for you and your body. So yeah, again, love yourself, you guys. Don't worry, you're all beautiful, you're awesome, and I'll see you guys in the next one. Comment below for video ideas, you guys, because I love doing your video ideas. So yeah, see you guys soon.
