A Wellness Expert Who Lost 160 Pounds Shares Everything She Eats In A Day, Including A Baked Spaghetti Recipe That’s ‘So Good’

Losing weight often comes down to what you eat in a day—and making smart, nutrient-dense choices can make all the difference. One of the most effective strategies is focusing on high-protein foods that keep you full, support muscle maintenance, and help create a calorie deficit. By incorporating protein-rich meals and snacks throughout the day, you can curb cravings, boost metabolism, and stay on track with your weight loss goals.

Amber, a wellness expert who lost over 160 pounds through diet and exercise, recently shared her “what I eat in a day” routine to help others lose weight in a safe, sustainable way—without giving up flavor. Read on to learn about her routine and check out her TikTok video below!

Pre-Workout: air-fried Dive Bar + banana + protein coffee

An air-fried Dive Bar and a banana can make a surprisingly effective pre-workout combo, especially if you’re aiming for energy, muscle support, and convenience. Bananas are rich in fast-digesting carbohydrates and natural sugars, which give you a quick energy boost. Dive Bars typically contain a good balance of protein and fats, which can help stabilize blood sugar and keep you satisfied throughout your workout.

She also pairs this with her protein coffee that includes chocolate fudge protein powder, almond milk, and cold brew.

Breakfast: blueberry Oreo cheesecake toast

As a breakfast, blueberry Oreo cheesecake toast can be a fun, flavorful option—and it can still be reasonably nutritious if you build it right. If the cheesecake base is made with Greek yogurt or a blend of cream cheese and protein powder, it adds some satiety and muscle support. These add antioxidants, fiber, and natural sweetness—plus a boost to your immune system and digestion. To make it more balanced, consider using whole grain or protein bread as the toast for fiber and slow-digesting carbs.

Lunch: ham and cheese quesadilla + protein ranch + cucumbers

A ham and cheese quesadilla with protein ranch dip and cucumbers can make a solid, balanced lunch. This gives you a solid source of protein (from the ham and cheese) and carbs (from the tortilla), making it filling and satisfying. Choose lean ham and use a whole wheat or low-carb tortilla to boost fiber and reduce processed carbs. If the ranch is made with Greek yogurt or a protein-rich base, this adds more high-quality protein and healthy fats, which can help with satiety and muscle repair.

Dinner: baked spaghetti with turkey meatballs

Baked spaghetti with turkey meatballs can be a great dinner option as long as it’s portioned and balanced properly. Lean ground turkey provides a high-quality source of protein with less fat than traditional beef, making it great for muscle repair and satiety. Using whole grain or high-protein pasta adds fiber and complex carbs, helping to keep blood sugar stable and energy levels steady. Amber says this dinner option is ‘so good,’ and one of our favorite go-to recipes can be found here!