Losing 20 kg isn’t about crash diets or quick fixes — at least not for me. This time, I’m focusing on slow, sustainable changes that I can actually stick to. Instead of obsessing over numbers, I want to build habits that help me feel strong, healthy, and balanced.

Many of you have asked me to share my daily meals, so here’s exactly what I eat in a day to lose 20 kg. From my metabolism-boosting morning shot to a simple tuna salad for dinner, these meals are realistic, nourishing, and leave me feeling satisfied.

Starting the Morning: Metabolism-Boosting Shot & Supplements

I like to begin my mornings with something that wakes up my body from the inside. Instead of food, I take a small metabolism-boosting shot that feels both fiery and refreshing.

Here’s my mix:

• ⅓ tablespoon ginger powder
• ⅓ tablespoon turmeric
• A pinch of black pepper
• A pinch of cinnamon
• 2 tablespoons apple cider vinegar

Sometimes I’ll also add a few drops of propolis for extra health benefits, though mine hadn’t arrived yet when I filmed this. I dilute everything with water and drink it through a straw to protect my teeth from staining.

After the shot, I take my daily supplements: ashwagandha, shatavari, and L-glutamine. Together, they help support energy, stress balance, and recovery.

And then, of course, comes my morning coffee. I drink it black because I usually go to the gym before breaking my fast. It’s not my favorite way to drink coffee, but since ours is a low-acidity blend, it actually tastes really good. Slowly, I’m getting used to it.

Post-Workout Breakfast: Smoothie & Scrambled Eggs

After my workout — which today was cardio plus some chest and shoulder training — it’s finally time to break the fast. I’ve never really been a breakfast person, but I’m slowly learning to enjoy it.

I start with a strawberry smoothie:

• 250 ml sugar-free almond milk (I like the brand RUDE)
• 50 g frozen strawberries
• 1 tablespoon chia seeds (though the recipe actually called for flaxseeds — oops!)

It’s simple, refreshing, and easy to make. I love how smoothly it blends, and it gives me a gentle, sweet start without feeling heavy.

Alongside the smoothie, I make two scrambled eggs. The recipe suggested using a tablespoon of oil, but honestly, that felt like way too much, so next time I’ll definitely use less.

Eggs are such a good protein boost after the gym. It’s been a long time since I’ve eaten them like this, but I’m glad I did — they turned out delicious.

Lunch: Protein-Packed Bean Pasta with Chicken & Veggies

For lunch, I like something filling yet balanced. Today I made a plate of bean pasta with baked chicken breast and a veggie stir-fry.

I started by marinating the chicken with:

• ⅔ tablespoon avocado oil
• Black pepper & salt
• Dried dill
• Chana masala spice blend
• A sprinkle of chili flakes

Then I baked it at 200°C (390°F) for about 20 minutes. The smell alone was so good!

For the pasta, I used a bean-based variety that’s higher in protein than regular pasta. To hit my portion size of 100 g cooked pasta, I measured out 45 g dry.

The veggie stir-fry was simple but tasty:

• A little onion for flavor
• 45 g cherry tomatoes
• 50 g asparagus
• Seasoned with just salt and black pepper

I topped everything with fresh coriander and chopped green chili for extra freshness. It looked almost like an Asian-inspired dish, and it tasted amazing.

The best part? I felt so satisfied afterwards that I didn’t even crave any snacks between meals.

Dinner: Light & Simple Tuna Salad

Dinners on this plan are meant to be super simple, light, and quick to prepare. Tonight I made a tuna salad — nothing fancy, but really satisfying.

For the dressing, I mixed together:

• ½ teaspoon olive oil
• ½ teaspoon organic, sugar-free mustard
• A squeeze of fresh lemon juice

Then I added:

• A few slices of chopped red onion
• Half an avocado (healthy fats that keep me full)
• Drained canned tuna

I tossed it all together into a bowl, and that was it. So easy, but exactly what I needed to end the day on a light note.

By the end of the day, I had consumed around 1,494 calories — and I felt proud of sticking to the plan without feeling deprived. For me, that balance is the key to making this weight loss sustainable.

Closing Reflections

Sharing what I eat in a day to lose 20 kg isn’t about perfection. It’s about finding balance — meals that nourish my body, keep me satisfied, and don’t feel like punishment. I’ve tried extreme diets before, and they never lasted. This time, my focus is on slow, steady progress.

Every day is another step toward feeling stronger, healthier, and more at peace with food. Some days I’ll stumble, but that’s okay — the important thing is building habits I can carry with me long-term.

If you’re on your own health journey, I hope this gave you some inspiration for simple, delicious meals that support weight loss without extremes. And remember: what works for me might not work for everyone. The key is finding what makes you feel good.

Thank you for being here with me 💛 Feel free to connect on Instagram @DearJamilaa.