Day 4- Full Day of Eating Goal: 150g Protein

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My journal for 30 days of eating 1500 calories per day with 40% protein, 30% carbs, and 30% fat. (See the other days in this weight loss journal here)

Well, today my weight was exactly the same as yesterday. It doesn’t mean what I’m doing isn’t working! Daily weigh-ins actually have made me less emotional about the scale than more emotional. The more data points I have, good and bad, the more I just see it as information. I realize fluctuations are normal, and I try to keep the drama out of what the scale “means” each day.

Day 4: 116.6lbs (AGAIN!)

Day 4 One Month Weight Loss Plan

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My meals from yesterday for a total of 147 g protein!

I felt great about my meals yesterday! Protein is always my goal and yesterday I got almost 150grams of protein!

I actually like tracking my food. I don’t find it hard at all. And it actually helps me eat MORE intuitively (not less). I’m highly influenced by what other people are eating, even if I’ve already eaten, I just want to eat again.

Also, when not tracking, I absolutely eat mindlessly. Crumbs, bites, tastes, whatever. If it’s not tracked, it’s like it didn’t happen. LOL

So, yesterday is the 3rd day in a row that I’ve hit my calorie and protein targets. Although I went over the first two days, hitting my targets regardless is a high priority to fueling my workouts.

But, at the end of the day, I really do feel my best when I’m not overeating. Even if I wasn’t gaining weight, overeating just makes me feel lethargic and mentally unmotivated.

So, back to yesterday! 𝐓𝐡𝐞 𝐟𝐮𝐥𝐥 𝐝𝐚𝐲 𝐰𝐚𝐬 𝟏𝟒𝟓𝟎 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 (goal was 1500), 𝟏𝟒𝟔 𝐠 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, 𝟏𝟐𝟏 𝐜𝐚𝐫𝐛𝐬, 𝐚𝐧𝐝 𝟒𝟐 𝐟𝐚𝐭. (That doesn’t include the extra banana & Gu I had for a long run. If I run longer than 60 minutes, I add 25 grams of carbs per hour of cardio.)

Day 3 Full day of eating 1450 calories


349 calories, 35g protein, 29g carbs, 18 g fat

  • Sargento – Thin Sliced Cheddar Cheese, 1 slice (this cheese isn’t special. It’s just sliced into 1/2 ounce slices, so it’s just convenient and HALF the calories!)
  • Egg, 1 large – good way to get in a little healthy fat, but still have overall fat be low.
  • Strawberry, 100 g
  • Banana, 50g
  • Egg Whites – 150 g
  • Blueberries, 50 g
  • Nonfat Plain Greek Yogurt, 0.33 cup


419 calories, 47g protien, 26 g carbs, 15 g fat

  • Turkey Bacon, 2 piece
  • Cheese – Colby Jack – Shredded, 1 tbsp
  • Egg, 1 large
  • Bolthouse – Bolthouse Dressing, 1 T
  • Cherry tomatoes, 1 cup
  • Apple, 0.5 large
  • Rotisserie Chicken (Skinless), 4 oz


244 calories, 25g protein, 29 g carbs, 3g fat

  • Whipped Cream, 2 Tbsp
  • Rice Cake, 2
  • Nonfat Plain Greek Yogurt, 1 cup
  • Jello – Sugar Free Pudding Mix 8g – Vanilla, 8 grams


435 calories 39P/37C/15F

  • zucchini, 150 g
  • sirloin tip steak – Steak, 5 oz
  • Parmesan cheese, 3 tbsp
  • Sweet potato steamed – Sweet Potato, 125 grams
  • Cauliflower, 100 g

Where I find that much protein!

I’ve found, prioritizing protein REALLY does help me control my appetite. I’m not a low – carb eater, but carbs are EASY to get into my day. Prepping, planning, and having options for protein however can be a GAME CHANGER!!

Here’s a comprehensive printable list of all protein foods, but my go-to proteins are:

  • Eggs (egg whites, hard boiled, scrambled, omelets. I LOVE EGGS) 1 egg, has 7 grams, but egg whites have 4 grams per egg. They can add up fast without many calories. I like to eat a full cup of egg whites for breakfast)
  • Greek yogurt 18-25 grams per cup
  • Cottage cheese 18-25 grams per cup
  • Chicken breasts 4 ounces 25 grams
  • Rotisserie chicken (already cooked for you.)
  • Steak (4 ounces 25 grams)
  • Ground turkey (22 g for 4 ounces)
  • Lunch meat (2 ounces, 12 grams of protein)

My Workout


Yesterday I actually ran 12 miles. I do try to run one long run per week, but it’s been awhile since I’ve done it. I AM going to run the Boston Marathon in April, so I really can’t let that slide any more. And, the truth is, I was in pain the rest of the day!

It seems like when I try to run further than 50 miles in a week, I tend to get injured. I’ve been dealing with what I’ve diagnosed as “High (or Proximal) Hamstring Tendonopathy.” It’s a pain in the deepest part of my glute, just over the sits bone. It doesn’t feel too bad when I’m running, but after a run it really flares up. The worst part though is sitting. I can BARELY sit for an hour without it getting really angry.

I’ve tried EVERYTHING to get rid of it.

  • First physical therapy
  • then a steroid shot
  • Then taking a BREAK from running, which I hated.
  • massage,
  • cupping,
  • and even ACUPUNCTURE!

Seriously, I tried it all. I DO feel like it’s getting a little better though because I found a podcast from Brodie Sharp who talks entirely about this problem. It’s a GREAT resource if you have this.

But, what I’ve changed in the last month that has really seemed to help is LESS sitting. I am standing to work most of the day. AND, of all the contrary ideas, I stopped stretching it. I thought I was doing the right thing by stretching it, and he says it just aggravates it. And, I’ve felt so much better avoiding the stretch, but just making it stronger.


Yesterday was also leg day! I realize most people say never train legs and do a long run on the same day, but those people don’t realize how I rarely push myself when I workout. I’m just saying, I don’t work out intensely enough to need an off day. Haha!

READ NEXT —-> DAY 5– No grazing between meals!

Day 4 1 month weight loss journal (pin) - Full day of eating


  1. Hi Amy,

    I had high hamstring tendonitis a while back. It was a bear to get rid of but I did dry needling which finally worked. Have you tried that yet? And thank you so much for all your meal plans! I did lose all the weight I wanted to following your 1200 calorie plan! Now I’m just trying to maintain. I’m a little nervous with the holidays coming but I’m going to try to stick with it!

    1. Carol!Thanks for the recommendation. I’l ALWAYS open to new therapies.  And maintenance is tough. Not going to lie.  Once I get it figured out, I’ll definitely start sharing maintenance tips. LOL

  2. Do you use regular canned whipped cream or some other low fat variety? Also, just want to say thank you for this level of detail. As a petite I was really struggling to hit my macros, especially protein, lower calories, but I have hit them every day for 2 weeks thanks to so many great ideas you share.

    1. YEAH!! I’m so happy to hear this Lizzy!!

      I just buy the canned whipped cream (usually store brand or reddi-whip. The label says it’s 15 calories for 2 tablespoons. The thing is, when I’ve found the sugar-free or lower fat whipped cream, the calories are the SAME! So, I just stick with the cheapest one.

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