Zero Calorie Seasonings and Condiments for Meat and Veggies (Plus 3 Days of meals)

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Weight loss diary: Bikini prep 2023

One thing I get lots of criticism for (mostly from my loved ones) is that I like bland meals. Even when I’m not dieting, herbs, spices, flavoring, etc. hasn’t always been a priority for me. Give me a little salt, and I’m good to go!

But, I have been finding some seasonings that I enjoy enough to use regularly the last few years. So, I thought I’d share a few of them here. These are the seasonings I use on a regular basis!

  1. The Feast Mode Ranch, and any other FeastMode seasoning!
  2. Kernel Seasonings Popcorn (especially Nacho Cheddar flavor)
  3. Garlic salt (great for chicken and ground turkey)
  4. Lawry’s seasons salt- I like this on eggs
  5. Bolthouse ranch (I even put this on veggies (raw and cooked, PLUS I’ll even drizzle it on meat. It’s pretty great
  6. G Hughes sugar free BBQ sauce (great on chicken!)
  7. G Hughes Sugar free honey mustard sauce (I’ll put this on meat, especially chicken)
  8. Stone ground mustard and regular mustard (so good on ground turkey!)
  9. Light sour cream ( I love this on veggies, chicken and ground turkey)
  10. light mayo (I love this on chicken and ground turkey)

I’d love for you to share in the comments your favorite low calorie seasonings and sauces too!

1256 calories high protein 63 days left

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1256 calories 173 g protein, 63 g carbs, and 33g fat
𝑯𝒊𝒈𝒉 𝑷𝒓𝒐𝒕𝒆𝒊𝒏-𝑳𝒐𝒘 𝑪𝒂𝒍𝒐𝒓𝒊𝒆

  • 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭: 1/2 cup oatmeal with cinnamon. Plus 1 cup egg whites, 1/2 ounce cheddar cheese and mushrooms.
  • 𝐋𝐮𝐧𝐜𝐡: 6 ounces chicken, Lettuce, carrots, and 2 tablespoons Bolthouse Ranch Dressing
  • 𝐒𝐧𝐚𝐜𝐤: I got a new protein powder I wanted to try, so I had protein waffles for a snack X2! I used like always 1 scoop of protein powder and 1/2 cup liquid egg whites.
  • 𝐃𝐢𝐧𝐧𝐞𝐫: This delicious dinner had TWO zucchini’s, spiralized. I can’t wait till summer when we can grow some, because I’ll be eating this EVERY DAY!
    So, two zucchini’s, 5 ounces ground turkey, mushrooms and 1 tablespoon light sour cream.
full day of eating 1400 calories weight loss
  • 1364 calories, 170 g protein, 104g carbs, 27 g fat
  • 🥣BREAKFAST New yogurt mix in today!!
    This was sooooo good. I used nonfat plain Greek yogurt, with sugar free lemon pudding mix and blueberries!! Wow. Wow wow. Such a great flavor combo! Also breakfast, 1 cup egg whites, half ounce cheese and mushrooms
  • 🥣 LUNCH Chicken salad with 6 ounces chicken (raw weight), 2 tablespoons bolthouse ranch, carrots, lettuce and an apple on the side.
  • 🥣SNACK More yogurt with lemon pudding AND protein powder x 2! Literally had three bowls of yogurt today. 🤦‍♀️
  • 🥣DINNER Sweet potato, bell peppers and more chicken!
1500calorie day weight loss

1519 calories 164 g protein, 88 g carbs, and 55g fat
𝑯𝒊𝒈𝒉 𝑷𝒓𝒐𝒕𝒆𝒊𝒏-𝑳𝒐𝒘 𝑪𝒂𝒍𝒐𝒓𝒊𝒆

  • 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭: Breakfast was 1 cup egg whites, 1 whole egg (my friend gave us a whole bowl full of fresh eggs from her chickens!) 1/2 ounce cheese, and 1/3 cup oats with raspberries.
  • 𝐋𝐮𝐧𝐜𝐡: Pretty sad looking salad with Bolthouse dressing and chicken. I was saving room in my calories for dinner!
  • 𝐒𝐧𝐚𝐜𝐤: More yogurt with protein powder AND pudding mix!
  • 𝐃𝐢𝐧𝐧𝐞𝐫: Yum!! Sunday night dinner is always a little extra! I cooked a roast *we just bought a 1/4 of a cow, so some pretty great beef. Then, those raw yummy tortillas from costco (140 calories each), some avocado, tomatoes, and light sour cream!! EVERY CALORIE WAS WORTH IT!
    I did get a cheesecake for my nieces birthday, but I didn’t have any.

Normally, I’d at least have a bite or two of the cheesecake, but it’s crazy how my mindset completely changes when I’m on prep. During the rest of the year, I can negotiate with myself to eat anything. On prep- there is no negotiating. I just decide I won’t cheat, and I don’t. One reason I think it’s different is because I’m not trying to avoid treats for life. Just for a few months. It feels possible when I know I can have cheesecake at a later time. And delaying gratification is not just half the battle for me… it IS the battle. If I can just delay impulses, I can be ultra consistent.



  1. Love reading your site! so much information given and so inspiring. Best of Luck to you at your show… Do you think you can lose weight eating the sample meals without running as much as you do? You are burning lots of calories with running and hats off to anyone who can be a runner!… Appreciate you..

    1. That is a GREAT question!I only think I have to keep running as much as I do because I’ve been doing it for so long.  I truly believe a 60 minute run for me burns so few calories now because I’ve been running that (PLUS) for the last 30 years.  And you know how a body becomes more efficient at a workout.  I rarely get fatigued, and my heart rate barely goes above 130 on a regular run.
      I have cut back on the weekly long runs though, and I am not running any marathons till after the bikini show.
      So, back to the question- I think for me, I  have to maintain that level of running just to maintain my weight, so the diet really is what’s helping me lose.  For others maybe new to running, I really don’t think it’s necessary and you’ll still see weight loss.
      Thanks Pam!!

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