When it comes to weight loss, what you eat in a day can make a huge difference. It’s not just about eating less—it’s about eating smarter. Choosing nutrient-dense, satisfying meals and snacks throughout the day can help you stay full, curb cravings, boost your metabolism, and support fat loss without feeling deprived. With the right balance of protein, fiber, healthy fats, and whole foods, your daily eating habits can become one of your strongest tools for reaching your weight loss goals.
Samantha Milton, a health and wellness expert who has lost over 255 pounds, recently shared everything she eats in a day in an Instagram reel, including an option that is “better” than a Chick-fil-A menu item! Read on to get all the details!
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Breakfast: Cottage Cheese Fruit Bowl
For breakfast, Samantha starts by blending wafer cookies, honey, and monk fruit to create a sweet crust-like granola mix. After pouring that in a separate bowl, in the same blender, she mixes cottage cheese, strawberry cheesecake protein powder, and a bit more honey until smooth. To serve, she layers the creamy mixture with fresh berries and the cookie crust for a delicious, high-protein, fruit-and-granola-style bowl.
Lunch: Chick-fil-A Kale Salad Nugget Dupe
In a large bowl, start with a base of fresh leafy greens and sliced cabbage. For a Chick-fil-A nugget-inspired twist, bake Perdue’s lightly breaded spicy chicken strips until crispy. Once cooked, toss the chicken in a mixture of hot sauce and honey, then add it to the salad. This flavorful, protein-packed meal comes in at 525 calories and 34 grams of protein.
Dinner: No-Bun Burgers
For dinner, she starts by grilling whole sliced onions in a frying pan. Once they’re caramelized, she sets them aside and cooks the burger patties in the same pan. After the patties are nearly done, she layers the grilled onions and sliced cheese on top, letting it melt. She stacks the patties with more cheese and onions—no bun needed (saving you unnecessary calories)—and finishes with a sauce of her choice. This low-carb, high-protein meal packs 545 calories and 58 grams of protein.
Dessert: Built Puff bar
Lastly, for dessert, Samantha treats herself to a Built Puff cookie dough chunk puff. This soft, airy sweet treat has 160 calories with 15 grams of protein and only 8 grams of sugar.
