What I Eat in a Day for Fat Loss & Muscle Gain as a Petite Girl

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Издатель Aug 18, 2026

If you're a petite woman trying to lose fat and build muscle without falling into toxic diet culture, this what I eat in a day video is exactly what you need.
In this vlog, I share my go-to Greek-inspired egg and tzatziki breakfast, a meal-prepped chicken noodle soup for lunch, and two easy recipes you can steal for yourself: a peach banana peanut butter toast and a honey garlic salmon with baby broccoli for dinner.

Peach Banana Peanut Butter Toast for snack (pair with a whey shake for ~25g protein)
Ingredients:

- 1-2 slices of bread, toasted
- 2 tbsp peanut butter
- 1/2 banana, sliced
- 1/2 peach, sliced
- Optional: a pinch of cinnamon

Toast the bread until golden and crispy, spread the peanut butter generously on top, then layer on the banana and peach slices. Add a pinch of cinnamon if you like, and enjoy — takes 5 minutes, no cooking required.

**Honey Garlic Salmon with Baby Broccoli** (~25g protein)
Ingredients:

- 1 salmon fillet
- Salt, black pepper, garlic powder
- 1 tbsp olive oil
- 2-3 cloves garlic, minced
- 2.5 tbsp honey
- 2 tbsp soy sauce
- 1 tbsp vinegar (or lemon juice)
- 1 cup baby broccoli
- Cooked rice, to serve

Season the salmon with salt, pepper, and garlic powder. Pan-fry it in olive oil over medium heat, about 3 minutes on the first side and 2 minutes on the second, until golden. Make the sauce by mixing the garlic, honey, soy sauce, and vinegar together, then pour it over the salmon and let it simmer for a minute so it soaks in. Sauté the baby broccoli separately with a little oil, salt, and garlic powder, covered, until tender-crisp. Serve everything over rice.

—
Timestamps:
00:00 - Intro: Why I Ditched Toxic Diet Culture
00:55 - Morning Routine + Warm Water First Thing
01:33 - Breakfast: Greek-Inspired Egg & Tzatziki Toast (20g protein)
04:54 - Iced Latte (My Coffee & Matcha Routine)
06:11 - Lunch: Meal-Prepped Chicken Noodle Soup (30g protein)
08:55 - Snack: Peach Banana Peanut Butter Toast + Protein Whey (25g protein)
10:19 - Dinner: Honey Garlic Salmon with Baby Broccoli (25g protein)
15:56 - Final Thoughts & Wrap-Up

If this video helped you, hit like and let me know in the comments: which recipe are you trying first? See you in the next video!