A Simple Guide To A Healthier You/ What I Ate To Drop The Weight


I read nearly every DM that is sent to me on Instagram.

I have no obligation to read or respond to each direct message, but if someone has taken the time to ‘like’, comment or write me something…I’m going to take the time to at least write back to them.

The most frequent messages are asking about my weight loss.

People ask as if it’s some secret they don’t already know.

Diet & Exercise.

I don’t take on clients or coach anyone. It’s just not something I feel like I’m certified to do, but that changed a week ago.

I got a direct message from a woman who weighed herself and was alarmed at the number she saw. She mentioned that she had never been so heavy and was really wanting to loose weight for her upcoming wedding.

I read that message and felt compelled to help her.

What woman doesn’t want to look and feel her best on her wedding day? I had to help her.

I offered to help her, free of charge.

During this process, I wrote out a simple meal plan for her that she could follow. This was something that she could easily start off with so she could get a general idea of what her meals should be looking like.

I didn’t take anything away from her that she loved to eat or drink, instead, I told her to limit them. Eliminating things you love will only discourage you. You love coke? That’s fine, just limit yourself. You love fried food? (who doesn’t?) That’s fine too, just be aware of how much and how frequently you’re eating it. Cheat meals are OKAY, as long as you limit them.

I decided to share the meal plan I offered her. I think if it is able to guide and help at least one person, then I’m satisfied with that.

I understand that it can be hard to start this process, but if I did it, you can too. I lost nearly 50 pounds in a course of 4-5 months from changing my diet and exercising regularly.

This WILL NOT be easy, and you WILL want to quit.

The real test is, can you believe in yourself enough to make the change you desire to see?

DISCLAIMER: This is a guide I created based off what I ate to help loose the weight, and get myself healthy once again. This may not work for everyone.


I want you to choose one of each for your breakfast.

**Should you choose the protein smoothie, you’ll add your fat (peanut butter or avocado) to the blender and blend with your protein and milk (I prefer you use coconut or almond milk).**

Protein (Choose One)

  • 2-3 whole eggs

  • Turkey Sausage (2 links) or Turkey Bacon (2-3 slices)

  • Protein Shake/Smoothie

Fat (Choose One)

  • 1/2 Avocado

  • Peanut or Almond Butter

  • Avocado or Olive Oil (used to cook *NO BUTTER*)

Carb (Choose One)

  • English Muffin

  • Whole Wheat Toast (1 slice)

  • Oatmeal (you can add a handful of blueberries to this)

Lunch & Dinner:

Choose one of each.

Protein (Choose One)

  • Ground Turkey (90% lean or more)

  • Chicken Breasts

  • Ground Beef (90% lean or more)

  • Cod (Should you want fish one day)

Carb (Choose One)

  • Jasmine Rice

  • Sweet Potato

  • Red Potatoes

  • Whole Wheat (1) or Corn Tortilla (2)

Fat (Choose One)

  • 1/2 Avocado

  • Avocado or Olive Oil (to cook)

  • Almonds (less than a handful)

Veggies (Choose One)

  • Broccoli

  • Spinach

  • Green Beans

  • Brussel Sprouts


Choose One.

**No More Than 2 Snacks a Day.**

  • Rice Cake w/ peanut butter or turkey slices

  • Apple w/ peanut butter

  • Slice of Whole Wheat Toast w/ peanut butter & banana slices

  • Almonds and Fruit

Krystal CantuComment