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11 High-Protein Hacks for Women to Burn Fat and Build Muscle Every 4 Hours

Discover how eating more protein can help you lose weight, build muscle without starving yourself.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Dr. Taz MD
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Does the thought of another restrictive diet make you want to reach for the cookie jar? You're not alone. Many women find themselves trapped in a cycle of severe calorie cutting and frustrating results. But what if the secret to successful weight loss isn't about eating less but eating smarter? Dr. Taz Bhatia, M.D., CNS, L.AC, and Danni Patton, AKA the Macro Coach, are two experts championing a high-protein approach to weight loss and overall health. Their insights might just revolutionize the way you think about food and weight management.


1. Why Protein Matters

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

In her video, Dr. Taz explains, "Protein is becoming increasingly important in our diets because we are starting to really understand that the entire conversation around weight, belly fat hormone balance, and so much more centers around blood sugar." She adds, "Blood sugar is regulated in our body by our gut, our liver, and our pancreas, and we really need all of those organs working together in harmony."

Nutritionist Danni Patton echoes this sentiment, saying, "Did you know that protein burns more calories through the digestive process than carbs + fats? On top of that, eating the right amount of protein for you can aid in smoother fat loss, hormone regulation, appetite regulation, energy levels and build/preserve muscle mass."

2. How Much Protein Do You Need?

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Dr. Taz recommends aiming for "30 to 40 grams of protein every four hours or so." She clarifies, "Now that rule is an average. If you are smaller, maybe you need a little bit under that 30 grams. If you are a bodybuilder or doing a lot of weights, a lot of times you'll need more."

3. Protein Sources: Animal vs. Plant

selection food sources of protein. healthy diet eating concept. close upShutterstock

"Your meat proteins are going to provide the maximum bang for your buck," Dr. Taz notes. "We know that meat has more bioavailable amino acids than plants. Meats are also a complete source of protein." However, she emphasizes that portion control is key: "For every three ounces of meat or animal-based protein, you are getting roughly 25 to 30 grams of protein. It's half of a piece of a fish filet. It's half a chicken breast."

For vegetarians and vegans, Dr. Taz suggests creative combinations: "You can still get the protein in, but you're going to have to be a little bit creative. One of the biggest issues with plant-based proteins are the amino acids are sometimes a little bit harder to absorb, and they're not complete."

4. Eggs: The Perfect Protein

Young beautiful woman holding fresh egg at home with angry face, negative sign showing dislike with thumbs down, rejection conceptShutterstock

"Eggs are a complete protein," Dr. Taz explains. "They actually have choline, Omega-3 fats. One egg has about seven grams of protein." She suggests combining protein sources to reach your target: "Maybe it's two eggs plus something else, or three eggs plus something else."

RELATED:He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

5. Plant-Based Protein Power

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

For those following a plant-based diet, Dr. Taz recommends beans and lentils: "We're going to move on to the entire family of beans, lentils, all of those that have roughly about 20 grams of protein per cup." She adds, "Lentils have a lot of great amino acids in it. They also have fiber. You're also a source of carbohydrates. It is a complete food in that it is sort of serving all the different categories against some of your macronutrients."

6. Protein Powders: A Convenient Option

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Dr. Taz acknowledges the role of protein powders in a busy lifestyle: "One scoop will give us 20 grams of protein. So by adding a scoop of protein powder into different meals, you can add up those protein grams." She suggests, "Maybe you just add a scoop of protein powder into something. Maybe it's just in straight water, honestly, you don't want to mess with it, or you add it in as a smoothie, and you have a little mini smoothie along with your meals."

7. Nuts and Seeds: Use Caution

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

Dr. Taz warns about relying too heavily on nuts and seeds: "They have protein, but they don't have a lot of protein and people find themselves snacking on those throughout the day thinking, oh my gosh, I'm getting my protein in. But here again is the rule of thumb, about seven almonds give you about five grams of protein. So seven to 10 macadamia nuts will give you about two to three grams of protein."

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

8. Creative Protein Hacks

Chickpea bean fusilli pasta on a gray concrete background. Bowl with raw pasta and chickpea bean. Gluten free pasta.Shutterstock

Danni Patton offers several innovative ways to boost your protein intake:

  • "Buy chickpea/lentil/black bean type kinds of pasta for added protein in your spaghetti with meatballs." This can add an extra 12 to 20g of protein per meal.
  • "Add in protein powder to Greek yogurt, oatmeal, or chia pudding." This adds an extra 18 to 20 grams of protein.
  • "Sneak in lean ground meats to pasta, bowls, and stir-fries." This can add an extra 25 to 40 grams of protein.
  • "Add collagen powder to your morning cup." This adds an extra 10 to 20 grams of protein.
  • "Make your rice with bone broth instead of rice." This adds an extra 10 to 20 grams of protein.
  • "Drink a cup of warm bone broth." This adds an extra 10 to 20 grams of protein.
  • "Add cottage cheese to pasta sauce, blend and make a creamy low-fat, high protein sauce." This adds an extra 10 to 20 grams of protein.
  • "Swap Greek yogurt for sour cream." This adds an extra 8 to 15 grams of protein.
  • "Use a Greek yogurt cream cheese instead of regular cream cheese." This adds an extra 10 grams of protein.

9. The Importance of Protein as We Age

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Dr. Taz emphasizes the increasing importance of protein as we age: "We need protein for blood sugar management, really to keep inflammation down, to keep our muscle mass intact. And that becomes more and more important for many of us as we're crossing that 35, 40, 50 threshold because muscle mass is going down every decade by a certain amount, and as muscle mass goes down, our blood sugar becomes more unstable."

10. Meal Planning for Success

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Danni is an advocate of meal planning. She advises, "Pre-plan your day in a food tracking app and build your meals around the protein source." She adds that this is the "easiest way to understand how to add protein to your meals."

RELATED:8 Signs You Are Burning Fat During Exercise

11. Start Small and Be Consistent

"You don't have to go from 0-100! Start by adding a little each week until you get more comfortable with your protein choices!" Danni Patton advises.

By focusing on adequate protein intake, you can address multiple health concerns simultaneously. As Dr. Taz concludes, "To really solve this issue with blood sugar, slow metabolism, insulin going all over the place, muscle mass going down, weight gain going up, inflammation going up, getting your protein grams continues to be an important part of the conversation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Dr. Taz Bhatia, M.D., CNS, L.AC
Copyright Dr. Taz MD/YouTube/Shutterstock

Juggling work, family, and self-care leaves little time to think about nutrition. Yet getting enough protein throughout the day is crucial for energy, muscle maintenance, and balanced blood sugar. Dr. Taz Bhatia, M.D., CNS, L.AC, a double board-certified medical doctor, breaks down exactly how to hit your protein goals without spending hours in the kitchen. Read on to discover simple ways to incorporate 30-40g of protein every four hours into your daily routine.

Why Your Body Craves Protein

The conversation around weight, belly fat, and hormone balance centers around blood sugar, according to Dr. Taz. "Blood sugar is regulated in our body by our gut, our liver, and our pancreas," she explains in her post. When these levels spike and crash instead of remaining steady, your metabolism enters storage mode, triggering a cascade of health issues. Protein helps maintain stable blood sugar levels throughout the day, keeping your body functioning optimally.

The Magic Number: 30-40 Grams Every 4 Hours

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Getting 30-40 grams of protein every four hours might sound intimidating, but Dr. Taz assures it's not as much food as you think. This target is an average - if you're smaller, you might need slightly less, while those who are building muscle may need more. The good news? "It's not as challenging as we think it may be," Dr. Taz says, and with the right foods, you can easily hit this target.

Fish: Maximum Nutrition, Minimal Portions

Warm Salad with Salmon, fish, protein

Shutterstock

Fish provides exceptional protein with minimal effort. "For every three ounces of an animal-based protein, you are getting roughly 25-30 grams of protein," Dr. Taz points out. That's just half a fish fillet, making salmon, tuna, and other fish varieties perfect for meeting your protein needs. Fish also delivers heart-healthy omega-3 fatty acids and essential minerals your body needs for optimal function.

Poultry: Lean and Protein-Packed

Raw chicken for a recipe, top view, horizontal

Shutterstock

Chicken breast offers an impressive protein punch similar to fish. Dr. Taz explains that half a chicken breast (about 3-4 ounces) provides approximately 25-30 grams of protein. This lean meat option keeps you satisfied while supporting muscle maintenance. Turkey and other poultry offer similar benefits, giving you plenty of versatile options for your meal planning.

Red Meat: Quality Over Quantity

Close up of chef's hand seasoning a raw steak with salt crystals, beef, meat, protein, kitchen

Shutterstock

Beef, lamb, and other red meats deliver complete proteins with all essential amino acids. "We don't need that much," emphasizes Dr. Taz, noting that just 3-4 ounces of beef provides nearly 30 grams of protein. Focus on proper portions - about half of what you'd typically be served at a restaurant is plenty. Choose grass-fed options when possible for additional nutritional benefits.

Eggs: The Portable Powerhouse

eggs in box

Shutterstock

Eggs aren't just for breakfast anymore. "One egg has about seven grams of protein," says Dr. Taz, who calls eggs a "superfood" packed with choline and omega-3 fats. Four eggs would provide about 28 grams of protein, but you can also combine eggs with other protein sources. Hard-boiled eggs make perfect grab-and-go snacks that help stabilize blood sugar between meals.

Lentils and Beans: Plant-Based Protein Stars

Top view of mixed beans : red kidney, black, mung in a white bowl background

Shutterstock

For vegetarians and vegans, lentils and beans offer substantial protein options. "This family of foods has roughly about 20 grams of protein per cup," Dr. Taz explains. Beyond protein, these foods deliver fiber and complex carbohydrates, creating a complete nutritional package. Try combining different varieties in soups, salads, and bowls to keep meals interesting and nutritious.

Protein Powders: Convenience Without Compromise

A scoop of chocolate whey isolate protein powder

Shutterstock

When life gets hectic, protein powders can fill the gaps. "By adding a scoop of protein powder into different meals, you can add up those protein grams and get an additional 20 grams in," Dr. Taz suggests. Look for quality options with minimal additives and consider adding them to smoothies, oatmeal, or even mixed with water when you're short on time but need to meet your protein goals.

Nuts and Seeds: Mindful Portions Matter

close up of sack of mixed nuts on wooden table, top view

Shutterstock

While nuts and seeds offer protein, Dr. Taz cautions about portion control. "About seven almonds give you about five grams of protein," she notes, while "seven to ten macadamia nuts will give you about two to three grams." These foods pack a caloric punch, so they're best used as protein boosters rather than primary sources. Add them to yogurt, salads, or as small snacks between meals.

Your Protein Strategy: Mix and Match

Saucepan with boiling eggs on a gas stoveShutterstock

Creating a sustainable protein plan requires variety. "Use things like eggs to really help you buffer your protein content. Use and incorporate beans and lentils," Dr. Taz recommends. Combining different protein sources not only prevents food boredom but ensures you get a full spectrum of amino acids and nutrients. Start with a protein-focused foundation at each meal and build your menu from there.

Why This Matters More As You Age

Portrait of senior woman lifting dumbbells, mature​How Strength Training Benefits Your Aging BodyShutterstock

Maintaining adequate protein intake becomes increasingly important with age. "As muscle mass goes down, our blood sugar becomes more unstable," Dr. Taz warns. After age 35-40, we naturally lose muscle each decade unless we actively preserve it through protein intake and strength training. Prioritizing protein helps combat inflammation, stabilize metabolism, and support healthy aging, making those 30-40 grams every four hours an investment in your long-term health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Does the thought of another restrictive diet make you want to reach for the cookie jar? You're not alone. Many women find themselves trapped in a cycle of severe calorie cutting and frustrating results. But what if the secret to successful weight loss isn't about eating less but eating smarter? Dr. Taz Bhatia, M.D., CNS, L.AC, and Danni Patton, AKA the Macro Coach, are two experts championing a high-protein approach to weight loss and overall health. Their insights might just revolutionize the way you think about food and weight management.


1. Why Protein Matters

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

In her video, Dr. Taz explains, "Protein is becoming increasingly important in our diets because we are starting to really understand that the entire conversation around weight, belly fat hormone balance, and so much more centers around blood sugar." She adds, "Blood sugar is regulated in our body by our gut, our liver, and our pancreas, and we really need all of those organs working together in harmony."

Nutritionist Danni Patton echoes this sentiment, saying, "Did you know that protein burns more calories through the digestive process than carbs + fats? On top of that, eating the right amount of protein for you can aid in smoother fat loss, hormone regulation, appetite regulation, energy levels and build/preserve muscle mass."

2. How Much Protein Do You Need?

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Dr. Taz recommends aiming for "30 to 40 grams of protein every four hours or so." She clarifies, "Now that rule is an average. If you are smaller, maybe you need a little bit under that 30 grams. If you are a bodybuilder or doing a lot of weights, a lot of times you'll need more."

3. Protein Sources: Animal vs. Plant

selection food sources of protein. healthy diet eating concept. close upShutterstock

"Your meat proteins are going to provide the maximum bang for your buck," Dr. Taz notes. "We know that meat has more bioavailable amino acids than plants. Meats are also a complete source of protein." However, she emphasizes that portion control is key: "For every three ounces of meat or animal-based protein, you are getting roughly 25 to 30 grams of protein. It's half of a piece of a fish filet. It's half a chicken breast."

For vegetarians and vegans, Dr. Taz suggests creative combinations: "You can still get the protein in, but you're going to have to be a little bit creative. One of the biggest issues with plant-based proteins are the amino acids are sometimes a little bit harder to absorb, and they're not complete."

4. Eggs: The Perfect Protein

Young beautiful woman holding fresh egg at home with angry face, negative sign showing dislike with thumbs down, rejection conceptShutterstock

"Eggs are a complete protein," Dr. Taz explains. "They actually have choline, Omega-3 fats. One egg has about seven grams of protein." She suggests combining protein sources to reach your target: "Maybe it's two eggs plus something else, or three eggs plus something else."

RELATED:He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

5. Plant-Based Protein Power

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

For those following a plant-based diet, Dr. Taz recommends beans and lentils: "We're going to move on to the entire family of beans, lentils, all of those that have roughly about 20 grams of protein per cup." She adds, "Lentils have a lot of great amino acids in it. They also have fiber. You're also a source of carbohydrates. It is a complete food in that it is sort of serving all the different categories against some of your macronutrients."

6. Protein Powders: A Convenient Option

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Dr. Taz acknowledges the role of protein powders in a busy lifestyle: "One scoop will give us 20 grams of protein. So by adding a scoop of protein powder into different meals, you can add up those protein grams." She suggests, "Maybe you just add a scoop of protein powder into something. Maybe it's just in straight water, honestly, you don't want to mess with it, or you add it in as a smoothie, and you have a little mini smoothie along with your meals."

7. Nuts and Seeds: Use Caution

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

Dr. Taz warns about relying too heavily on nuts and seeds: "They have protein, but they don't have a lot of protein and people find themselves snacking on those throughout the day thinking, oh my gosh, I'm getting my protein in. But here again is the rule of thumb, about seven almonds give you about five grams of protein. So seven to 10 macadamia nuts will give you about two to three grams of protein."

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

8. Creative Protein Hacks

Chickpea bean fusilli pasta on a gray concrete background. Bowl with raw pasta and chickpea bean. Gluten free pasta.Shutterstock

Danni Patton offers several innovative ways to boost your protein intake:

  • "Buy chickpea/lentil/black bean type kinds of pasta for added protein in your spaghetti with meatballs." This can add an extra 12 to 20g of protein per meal.
  • "Add in protein powder to Greek yogurt, oatmeal, or chia pudding." This adds an extra 18 to 20 grams of protein.
  • "Sneak in lean ground meats to pasta, bowls, and stir-fries." This can add an extra 25 to 40 grams of protein.
  • "Add collagen powder to your morning cup." This adds an extra 10 to 20 grams of protein.
  • "Make your rice with bone broth instead of rice." This adds an extra 10 to 20 grams of protein.
  • "Drink a cup of warm bone broth." This adds an extra 10 to 20 grams of protein.
  • "Add cottage cheese to pasta sauce, blend and make a creamy low-fat, high protein sauce." This adds an extra 10 to 20 grams of protein.
  • "Swap Greek yogurt for sour cream." This adds an extra 8 to 15 grams of protein.
  • "Use a Greek yogurt cream cheese instead of regular cream cheese." This adds an extra 10 grams of protein.

9. The Importance of Protein as We Age

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Dr. Taz emphasizes the increasing importance of protein as we age: "We need protein for blood sugar management, really to keep inflammation down, to keep our muscle mass intact. And that becomes more and more important for many of us as we're crossing that 35, 40, 50 threshold because muscle mass is going down every decade by a certain amount, and as muscle mass goes down, our blood sugar becomes more unstable."

10. Meal Planning for Success

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Danni is an advocate of meal planning. She advises, "Pre-plan your day in a food tracking app and build your meals around the protein source." She adds that this is the "easiest way to understand how to add protein to your meals."

RELATED:8 Signs You Are Burning Fat During Exercise

11. Start Small and Be Consistent

"You don't have to go from 0-100! Start by adding a little each week until you get more comfortable with your protein choices!" Danni Patton advises.

By focusing on adequate protein intake, you can address multiple health concerns simultaneously. As Dr. Taz concludes, "To really solve this issue with blood sugar, slow metabolism, insulin going all over the place, muscle mass going down, weight gain going up, inflammation going up, getting your protein grams continues to be an important part of the conversation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Trying to lose fat and build muscle simultaneously might seem impossible, but nutrition expertIvana Chapman disagrees. "In the over 20 years I've been coaching other people, I've found that most of them are able to build muscle and lose fat together," she explains. As a former International Karate athlete and Canadian National Natural Bikini Competitor, Ivana has mastered the science of body recomposition—and these eight protein-packed meals form the foundation of her approach that's helped thousands transform their physiques.

The Science Behind Simultaneous Fat Loss and Muscle Gain

Before diving into the meal ideas, it's important to understand why this approach works for most people. "For very experienced trainees who've been consistent and precise with both their diet and their weight training for long periods of time, they might need to do either a bulk or a cut to achieve their goals," Ivana says in her video. "But that's not most people. I've been training for decades, and even I haven't been consistent with both of those things all the time."

This approach works particularly well if you're:

  • New to proper strength training
  • Returning after a training break
  • Within about 20 pounds of your target weight
  • Inconsistent with your previous nutrition or training

Creating the Perfect Environment for Transformation

Calories counting , diet , food control and weight loss concept. woman using Calorie counter application on her smartphone at dining table with salad, fruit juice, bread and vegetableShutterstock

While these protein-rich meals form the foundation of your recomposition plan, understanding the overall nutrition strategy is crucial. "To achieve body recomposition, most people will do well with a slight calorie deficit of about 200 to 300 calories per day," Ivana explains. "That's for people who are already physically active and within about 20 pounds of their target weight."

If you're just beginning your fitness journey and carrying more excess weight, you might see improvements simply by adding exercise while incorporating these high-protein meals. But for most, maintaining a small calorie deficit while prioritizing protein creates the perfect environment to lose fat while supporting muscle growth.

Protein: The Foundation of Your Recomposition Diet

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

The single most important nutritional factor for successful body recomposition is protein intake. "You need the right amount of protein for muscle growth and retention," Ivana emphasizes. "I recommend a minimum of 0.7 grams per pound of body weight per day. That's 1.6 grams per kilo per day."

This protein requirement increases if:

  • You're over 35 (as muscle protein synthesis becomes less efficient)
  • You're already quite lean (as muscle retention becomes more challenging)
  • You're in a significant calorie deficit for extended periods

"Muscle protein metabolism slows down by about 4% to 5% per decade and it gets harder to retain lean muscle mass," Ivana notes. However, she doesn't recommend exceeding 1 gram per pound of body weight daily, even in these circumstances.

Protein Timing for Maximum Muscle Growth

Back view of strong sporty girl showing muscles at the beach during sunset.Move Your Body DailyShutterstock

While total daily protein matters most, how you distribute it also impacts results. "For building muscle, it does seem to be better to spread your protein intake out over the course of the day," Ivana shares. "Muscle growth seems to be maximized by an intake of about 0.4 grams per kilo per meal across a minimum of four meals."

For someone weighing 176 pounds (80 kilos), this translates to roughly 32 grams of protein per meal, spread across at least four meals daily. This approach ensures your muscles have a consistent supply of amino acids for optimal growth and recovery.

Balancing Fats and Carbs

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocadoShutterstock

Once protein is set, the remaining calories can come from a flexible mix of fats and carbohydrates based on your personal preferences. "Your protein is fixed and consistent. Your fat and carbs are flexible depending on your preferences," Ivana advises.

However, don't go too low on fats. "Fat is important for your hormones, so you want to make sure that you're getting enough. If you're tracking, then a minimum of about 25% of your calories from fat is reasonable," she recommends. Quality fat sources include:

  • Fatty fish (salmon, mackerel)
  • Olive oil
  • Avocados
  • Nuts and seeds

As for carbohydrates, they provide crucial energy for performance. "Carbs in general give you energy for your daily life and for better workouts, and you'll need those workouts for better muscle retention and building," Ivana explains. Focus on nutrient-dense sources like:

  • Potatoes and sweet potatoes
  • Whole grains
  • Fruits and vegetables

Fiber: The Unsung Hero of Body Recomposition

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

Don't overlook the importance of fiber in your diet. "Most foods that contain fiber are also low in calorie density, meaning that you can consume a lot of them for fewer calories," Ivana points out. "Fruits and vegetables are a winner here."

Aim for at least five servings of fruits and vegetables daily—more if you're trying to increase fullness while decreasing calories. Just be mindful of added oils and sauces, which can significantly increase the calorie content.

8 High-Protein Meals for Body Transformation

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Here are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

1. Grilled Chicken Salad

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

"It's not very original, but it does have a lean source of protein," Ivana admits. Mix in vegetables you enjoy, add avocado for healthy fats, and dress with a little olive oil.

2. Turkey Stuffed Bell Peppers

Midsection of mid adult female caucasian farmer holding red bell peppers in farm during sunny day.Shutterstock

"This is a really interesting way of putting together a ground meat source," says Ivana. About five ounces of ground turkey provides over 30 grams of protein, and you can add any vegetables you prefer.

3. Salmon with Roasted Vegetables

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

"Salmon is a great way to incorporate healthy omega-3 fats into your meal plan," Ivana recommends. Pair with roasted sweet potatoes, broccoli, zucchini, or any vegetables you enjoy.

4. Beef Stir-Fry

pan with stir fry fried beef and vegetables close up

Shutterstock

"A stir-fry is always a good option if you keep it pretty light with the oil," Ivana suggests. Use extra lean beef strips with plenty of colorful vegetables for a quick, protein-rich meal.

5. Greek Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

"Greek yogurt is used because it's higher in protein than regular plain yogurt," Ivana explains. Choose plain yogurt to minimize added sugars, then add berries, chia seeds, and a small amount of granola.

6. Tofu Scramble

Scrambled tofu egg vegan breakfastShutterstock

For a plant-based option, "you can use firm tofu and mix that up with spinach, mushrooms, onions, or peppers," Ivana recommends.

7. Turkey Meatballs with Pasta

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

"I tend to use very lean turkey ground meat," says Ivana. Serve with measured portions of whole grain pasta or zucchini noodles if preferred.

8. Protein-Packed Omelet

Egg concept.Woman hands broken egg flows into a bowl for making egg menu.chicken eggs for good health high protein the best for Ketogenic diet program.

Shutterstock

"Eggs themselves only have about six grams of protein per egg," Ivana notes. She suggests using two whole eggs plus additional egg whites to boost protein content while retaining nutrients from the yolks.

The Expert's Own Approach to Simple Meals

Salmon fillet. Slices of fresh raw salmon fish on ice​Eat Hormone Boosting FoodsShutterstock

"I'm not much of a cook," Ivana admits. "When I do make something, it's generally just a simple combination of foods that provide everything that I need—protein, fat, carbs, veggies, or fruit."

While not a formal ninth meal option, Ivana shares her personal approach to quick, balanced nutrition. Her typical lunch includes:

  • A protein source (fish, Greek yogurt, or cottage cheese)
  • A starch (bread, potatoes, or sweet potatoes)
  • Vegetables or fruit
  • A healthy fat source

"A really common lunch for me is just potatoes with olive oil and cottage cheese," she shares. "I personally just keep things really simple and it works for me."

Making These Meals Work for You

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

While these eight high-protein meals provide the nutritional foundation for body transformation, remember that exercise is equally important. "To get body recomposition, you need to be working on building muscle as well," Ivana emphasizes. Progressive resistance training is essential for stimulating muscle growth while these protein-rich meals support both recovery and fat loss.

The beauty of these meal options is their flexibility—you can adjust portions based on your specific protein needs and preferences while maintaining the core principles. With consistency in both your diet and training, you'll be well on your way to achieving the lean, muscular physique you desire—no extreme bulking or cutting required.

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock

Trying to lose fat and build muscle simultaneously might seem impossible, but nutrition expertIvana Chapman disagrees. "In the over 20 years I've been coaching other people, I've found that most of them are able to build muscle and lose fat together," she explains. As a former International Karate athlete and Canadian National Natural Bikini Competitor, Ivana has mastered the science of body recomposition—and these eight protein-packed meals form the foundation of her approach that's helped thousands transform their physiques.

The Science Behind Simultaneous Fat Loss and Muscle Gain

Ivana Chapman​The 10x Protein Test: Parmesan, Bocconcini & BeyondCopyright Ivana Chapman/YouTube

Before diving into the meal ideas, it's important to understand why this approach works for most people. "For very experienced trainees who've been consistent and precise with both their diet and their weight training for long periods of time, they might need to do either a bulk or a cut to achieve their goals," Ivana says in her video. "But that's not most people. I've been training for decades, and even I haven't been consistent with both of those things all the time."

This approach works particularly well if you're:

-- New to proper strength training

-- Returning after a training break

-- Within about 20 pounds of your target weight

-- Inconsistent with your previous nutrition or training.

Creating the Perfect Environment for Transformation

Ivana ChapmanCopyright Ivana Chapman/YouTube

While these protein-rich meals form the foundation of your recomposition plan, understanding the overall nutrition strategy is crucial. "To achieve body recomposition, most people will do well with a slight calorie deficit of about 200 to 300 calories per day," Ivana explains. "That's for people who are already physically active and within about 20 pounds of their target weight."

If you're just beginning your fitness journey and carrying more excess weight, you might see improvements simply by adding exercise while incorporating these high-protein meals. But for most, maintaining a small calorie deficit while prioritizing protein creates the perfect environment to lose fat while supporting muscle growth.

Protein: The Foundation of Your Recomposition Diet

Ivana ChapmanCopyright Ivana Chapman/YouTube

The single most important nutritional factor for successful body recomposition is protein intake. "You need the right amount of protein for muscle growth and retention," Ivana emphasizes. "I recommend a minimum of 0.7 grams per pound of body weight per day. That's 1.6 grams per kilo per day."

This protein requirement increases if:

-- You're over 35 (as muscle protein synthesis becomes less efficient)

-- You're already quite lean (as muscle retention becomes more challenging)

-- You're in a significant calorie deficit for extended periods

"Muscle protein metabolism slows down by about 4% to 5% per decade and it gets harder to retain lean muscle mass," Ivana notes. However, she doesn't recommend exceeding 1 gram per pound of body weight daily, even in these circumstances.

Protein Timing for Maximum Muscle Growth

Ivana ChapmanCopyright Ivana Chapman/YouTube

While total daily protein matters most, how you distribute it also impacts results. "For building muscle, it does seem to be better to spread your protein intake out over the course of the day," Ivana shares. "Muscle growth seems to be maximized by an intake of about 0.4 grams per kilo per meal across a minimum of four meals."

For someone weighing 176 pounds (80 kilos), this translates to roughly 32 grams of protein per meal, spread across at least four meals daily. This approach ensures your muscles have a consistent supply of amino acids for optimal growth and recovery.

Balancing Fats and Carbs

Ivana ChapmanCopyright Ivana Chapman/YouTube

Once protein is set, the remaining calories can come from a flexible mix of fats and carbohydrates based on your personal preferences. "Your protein is fixed and consistent. Your fat and carbs are flexible depending on your preferences," Ivana advises.

However, don't go too low on fats. "Fat is important for your hormones, so you want to make sure that you're getting enough. If you're tracking, then a minimum of about 25% of your calories from fat is reasonable," she recommends. Quality fat sources include:

  • Fatty fish (salmon, mackerel)
  • Olive oil
  • Avocados
  • Nuts and seeds

As for carbohydrates, they provide crucial energy for performance. "Carbs in general give you energy for your daily life and for better workouts, and you'll need those workouts for better muscle retention and building," Ivana explains. Focus on nutrient-dense sources like:

  • Potatoes and sweet potatoes
  • Whole grains
  • Fruits and vegetables

Fiber: The Unsung Hero of Body Recomposition

Ivana ChapmanCopyright Ivana Chapman/YouTube

Don't overlook the importance of fiber in your diet. "Most foods that contain fiber are also low in calorie density, meaning that you can consume a lot of them for fewer calories," Ivana points out. "Fruits and vegetables are a winner here."

Aim for at least five servings of fruits and vegetables daily—more if you're trying to increase fullness while decreasing calories. Just be mindful of added oils and sauces, which can significantly increase the calorie content.

8 High-Protein Meals for Body Transformation

Ivana ChapmanCopyright Ivana Chapman/YouTube

Here are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

1. Grilled Chicken Salad

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"It's not very original, but it does have a lean source of protein," Ivana admits. Mix in vegetables you enjoy, add avocado for healthy fats, and dress with a little olive oil.

2. Turkey Stuffed Bell Peppers

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"This is a really interesting way of putting together a ground meat source," says Ivana. About five ounces of ground turkey provides over 30 grams of protein, and you can add any vegetables you prefer.

3. Salmon with Roasted Vegetables

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"Salmon is a great way to incorporate healthy omega-3 fats into your meal plan," Ivana recommends. Pair with roasted sweet potatoes, broccoli, zucchini, or any vegetables you enjoy.

4. Beef Stir-Fry

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"A stir-fry is always a good option if you keep it pretty light with the oil," Ivana suggests. Use extra lean beef strips with plenty of colorful vegetables for a quick, protein-rich meal.

5. Greek Yogurt Parfait

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"Greek yogurt is used because it's higher in protein than regular plain yogurt," Ivana explains. Choose plain yogurt to minimize added sugars, then add berries, chia seeds, and a small amount of granola.

6. Tofu Scramble

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For a plant-based option, "you can use firm tofu and mix that up with spinach, mushrooms, onions, or peppers," Ivana recommends.

7. Turkey Meatballs with Pasta

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"I tend to use very lean turkey ground meat," says Ivana. Serve with measured portions of whole grain pasta or zucchini noodles if preferred.

8. Protein-Packed Omelet

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"Eggs themselves only have about six grams of protein per egg," Ivana notes. She suggests using two whole eggs plus additional egg whites to boost protein content while retaining nutrients from the yolks.

The Expert's Own Approach to Simple Meals

Ivana ChapmanCopyright Ivana Chapman/YouTube

"I'm not much of a cook," Ivana admits. "When I do make something, it's generally just a simple combination of foods that provide everything that I need—protein, fat, carbs, veggies, or fruit."

While not a formal ninth meal option, Ivana shares her personal approach to quick, balanced nutrition. Her typical lunch includes:

-- A protein source (fish, Greek yogurt, or cottage cheese)
-- A starch (bread, potatoes, or sweet potatoes)
-- Vegetables or fruit
-- A healthy fat source

"A really common lunch for me is just potatoes with olive oil and cottage cheese," she shares. "I personally just keep things really simple and it works for me."

Making These Meals Work for You

Ivana ChapmanCopyright Ivana Chapman/YouTube

While these eight high-protein meals provide the nutritional foundation for body transformation, remember that exercise is equally important. "To get body recomposition, you need to be working on building muscle as well," Ivana emphasizes. Progressive resistance training is essential for stimulating muscle growth while these protein-rich meals support both recovery and fat loss.

The beauty of these meal options is their flexibility—you can adjust portions based on your specific protein needs and preferences while maintaining the core principles. With consistency in both your diet and training, you'll be well on your way to achieving the lean, muscular physique you desire—no extreme bulking or cutting required. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.