Weight-loss Formula: Killer Combination

If you have read My Fitness Journey (Part 1 | Part 2 | Part 3), you will see that it takes a bit more than just going on some quick weight-loss diet. Unfortunately, my age and post babies does not help either. However, I did the ground work, calculations, fine-tuning until I found the killer combination that works for me. I have to mention that I did consult my family Doctor when I started my journey and urge you to do the same. Especially if you are planning to make drastic changes to your lifestyle.


Let’s get straight into then. In short, I listed my eating and exercise routine below. This step by step plan is proving to give me the best results, and it is ongoing.

  • 5 am – Wake up (before the rest of the world wakes up)
  • Drink 500ml water (room temperature preferably)
  • Early morning workout
  • 7 am – Cup of coffee with a small snack (protein bar/toast/banana)
  • 9 am – Large breakfast which is tasty soaked oats
  • 11:30 am – Smoothie loaded with goodness
  • 2 pm – Lunch which is typically a kick-ass salad
  • 3 pm to 7 pm – One/two cups of coffee and loads of water
  • 7 pm to 8:30 pm – Flavor tea
  • 9 pm – 9:30 pm – I drift off to la-la land


You will see that I do intermittent fasting, which is a 16/8 breakdown. I do all the calorie loading at the start of my day during 8 hours. That leaves 16 hours of fasting. Lucky for me, half of that is while I’m sleeping. The tricky part is to stick to your caloric intake and ensuring you hit all the necessary nutrients in this window. Particularly when you are on a whole foods plant-based diet. More commonly known as vegan.


Then what is it that I eat in my 8-hour window being vegan? Good question and I will be happy to share my foundation with you. The same principles apply as it did growing up and what the doctors tell you. Eat your fruit, vegetables, grains, and protein. I limit my calories to 1500 a day and it’s pretty easy once you know what to eat. A whole food plant-based diet gives you all of the macronutrients you need, including all the extras like fibre and fats. The breakdown above is simple, but I do allow variations for myself.

There are mornings that I need a bit of a kick before my workout. Therefore, I have a cup of coffee with my water. As far as my coffee goes, it’s with almond milk and a drop of honey. If you prefer black coffee, you have half the battle done.

My toast is normally one slice of brown or whole wheat bread. If I have seeded or protein bread, even better. I do like to switch it up when it comes to the toppings. I alternate between vegan butter, peanut butter and honey/jam, melted vegan cheese and if I have the time avocado.

All mothers always say that breakfast is the most important meal of the day. I totally agree. That said, I don’t have much time to worry about cooking. Running after two kids before a school run, making sure all the animals are fed and getting my husband to work on time, well there is little time to cook. Therefore, I have a very convenient and super delicious soaked oats meal.

Next on the schedule, I enjoy a smoothy loaded with goodness. I named it my liquid meal. Perfect to have it on the go and I do not have to worry about eating/drinking junk. Also, the beauty of it is that you can practically put everything in it. I have experimented with so many variations, and found my favorite one.

Last, but certainly important, is my kick-ass salad. I say salad and I am sure you are picturing a rabbit eating on a green lettuce leaf. First of all, the greens in my salad is nothing related to lettuce leaves (no offense lettuce). I use fresh, crisp kale and baby spinach leaves. Then I load the salad with so many other items like beans/legumes, capsicums, broccoli, some sort of sweet fruit like mango/pineapple, mushrooms, carrots, red cabbage and anything else that’s in my refrigerator. Seasoning the salad is a must, as it brings out all the flavors of the salad and I use my own homemade dressing, sparingly.


At this point, you have a strong foundation. However, there are a few items that I supplement with.


Is this plan sustainable? Yes! Does this plan work for me? Absolutely? I will never turn back.

Feel free to comment below with any questions, or simply contact me direct via email. If you want recipe ideas, you are welcome to visit the RECIPES section.

by Odette van Jaarsveld

I am a Mom to an independent, beautiful little girl and a strong, cuddly baby boy. I also have the privilege to be a wife to a very intelligent, handsome man. My life is filled with so much love, joy and very busy days....sometimes nights too.

3 Replies to “Weight-loss Formula: Killer Combination”

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    Festive Fat - ODandME

    […] you or someone you know. Then follow my journey of how I got to losing 12kg’s (to date) and what formula worked for me. I am always available by email should you want some tips or have a question. If you simply […]

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