Jenny’s Weight-Loss Food Journal

Find out what guest Jenny ate to lose half of her body weight.

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The Weight-Loss Strategy That Works (1:40)

Guest Jenny lost half of her body weight by sticking to a regimen of controlled food portions. She found that eating six smaller meals a day helped her control her cravings and feel satisfied throughout the day. Below is a six-day food journal example of what she ate to drop the pounds and keep them off. Use it as an example to record your own healthy eating habits and for even more motivation, download the Dr. Oz app to start your own weight-loss plan and healthy eating journey.

Day 1

Breakfast

  • 1 1/2 cups oat cereal
  • Almond milk
  • 1 banana

Snack 

  • 1 apple
  • 2 tbsp peanut butter 
     

Lunch 

  • 1 English muffin
  • 2 slices vegan Canadian bacon
  • 1/4 cup sauerkraut
  • 2 tbsp hummus
  • 1 1/2 cups tomatoes
  • 12 olives
  • 9 brown rice crackers  

Snack  

  • 1 packet vegetarian jerky
  • 2 cups green grapes 

Dinner  

  • 2 meatless fish fillets 
  • 1/2 cup whole wheat pasta 
  • 2 tbsp marinara sauce 
  • 1/2 cup spinach, mushrooms, and tomatoes 
  • 1 tbsp Italian dressing

Snack 

  • 1 granola bar
  • 1 cup popcorn

Day 2

Breakfast

  • 1/2 cup oats (uncooked)
  • 2 tbsp pumpkin seeds
  • 1 banana
  • 1 tbsp strawberry jelly 
  • 2 tbsp Stevia 
  • 2 tbsp almond milk

Snack  

  • 3 oz granola 

Lunch  

  • 6 oz tofu
  • 2 tbsp hummus
  • 1 cup cherry tomatoes 
  • 12 olives 
  • 9 brown rice crackers 

Snack  

  • 1 protein bar 

Dinner  

  • 6 spring rolls 
  • 1/2 cup cous cous 
  • 1 1/2 cups grapes 
  • 1 tbsp soy sauce 

Snack  

  • 1 protein bar
  • 1 protein shake

Day 3

Breakfast 

  • 1/2 cup oats (uncooked)
  • 2 tbsp pumpkin seeds 
  • 2 tbsp strawberry jelly 
  • 6 tbsp stevia 
  • 1/2 cup and 2 tbsp almond milk
  • 1 banana
  • 1 cup coffee
  • Drizzle of caramel syrup

Snack  

  • 1 banana
  • 1 apple 
  • 2 tbsp peanut butter
Lunch   
  • 4 oz tofu
  • 4 spring rolls 
  • 1 1/2 cups cherry tomatoes 
  • 2 tbsp hummus 
  • 1 meatless fish fillet

Snack  

  • 1/2 cup flattened banana
  • Square of dark chocolate

Dinner  

  • 1 pita 
  • 4 slices vegetarian turkey replacement
  • 1 slice vegan cheddar cheese
  • 1 cup rice
  • 2 cups green grapes  

Day 4

Breakfast 

  • 1/2 cup oats (uncooked)
  • 2 tbsp pumpkin seeds 
  • 3 tbsp strawberry jelly 
  • 2 tbsp stevia 
  • 2 tbsp almond milk
  • 1 English muffin
  • 1 banana

Snack  

  • 1 packet of energy gel
  • 1 protein bar

Lunch  

  • 5 oz tofu
  • 1 1/2 cups cherry tomatoes 
  • 1/2 stick celery
  • 2 tbsp hummus
  • 9 brown rice crackers
  • 1 cup watermelon

Snack  

  • 1/2 avocado
  • 9 brown rice crackers 
  • 1 tbsp hummus

Dinner  

  • 1/2 cup pasta 
  • 1 vegetarian kielbasa
  • 1/2 cup peas 
  • 1/2 cup marinara sauce

Snack  

  • 3 oz granola
  • 6 spring rolls 
  • 1/2 cup cous cous 
  • 1 1/2 cups grapes 
  • 1 tbsp soy sauce 

Snack  

  • 1 protein bar
  • 1 protein shake  

Day 5

Breakfast

  • 2 small chocolate-chip pancakes
  • 1 hash brown patty
  • 1/2 cup watermelon
  • 12 oz coffee
  • 1/2 cup almond milk
  • 2 tbsp salted caramel syrup 

Snack  

  • 1 piece of dark chocolate 
  • 1 banana

Lunch  

  • 1 English muffin
  • 1/2 tbsp vegan mayonnaise 
  • 3 pieces vegan deli ham
  • 1/2 cup sauerkraut
  • 1 1/2 cups cauliflower 
  • 1/2 cup sugar snap peas 
  • 2 tbsp hummus
  • 5 whole-wheat crackers 

Snack  

  • 2 tbsp peanut butter
  • 1 apple
  • 3 oz granola 

Dinner  

  • 1 English muffin
  • 1/4 cup vegan shredded cheddar cheese 
  • 2 slices vegetarian Canadian bacon 
  • 1 tbsp hummus 
  • 1/2 cup cherry tomatoes 
  • 3 olives 
  • 5 crackers  
  • 1 cup watermelon

Day 6

Breakfast 

  • 1 1/2 cups cereal
  • 1 cup almond milk
  • 1 banana 

Snack  

  • 1 protein bar 
  • 1 banana

Lunch  

  • 6 spring rolls
  • 1 tbsp hummus 
  • 12 olives 
  • 5 crackers 
  • 1/2 stick celery 

Snack  

  • 2 tbsp peanut butter 
  • 1 apple