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15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight  

Fitness coach reveals easy food subs that will keep you happy and help you lose weight.

Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Daniel Maman (@danielmamanfit) is an online fitness coach who helps people lose weight in the right and sustainable way by making healthy diets and fitness changes to their lifestyles. In two recent viral videos, he explains that you don’t have to deprive yourself of stuff you love to lose weight. Instead, you can make healthy swaps. Here are 15 food swaps that will save you hundreds of calories a day and help you lose weight. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Swap Eggs for Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

His first recommendation is a breakfast favorite. “Don't eat eggs. Eat egg whites,” says Maman.

“Egg whites will be lower in calories but then you are also missing out on all of the good nutrients found in the yolk,” says says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Swap Soda for Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

“Don't drink regular soda. Drink diet soda,” is his second swap. “Yes, diet soda will be calorie-free versus a lot of sugar in regular soda, which means a lot of empty calories that don’t provide any fullness either,” agrees Collingwood.

Swap Bread for Rice Cakes

Round rice cakes in red plate on wooden background close upShutterstock

Next, Maman tackles carbs. “Don't eat bread. Eat rice cakes,” he recommends. “Rice cakes really don’t have much nutritional value at all,” Collingwood disagrees. “They are puffed white rice that are very high glycemic.” Bread, “if choosing whole grain/whole wheat can have fiber, antioxidants, and a little bit of protein so it has more nutritional value and is more filling,” she points out. “Even if it has a few more calories it is worth it because it is filling versus rice cakes that are just puffed air.”

RELATED:9 People Share Their Proven Strategies for Losing Over 40 Pounds

Swap Ice Cream for Sorbet

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

“Don't eat ice cream; instead, eat sorbet,” recommends Maman. “Sorbet is a good choice because it doesn’t have the fat that ice cream has, but it is still high in sugar and doesn’t have much nutritional value,” says Collingwood. However, “still be aware of portion size,” she warns.

Swap Cereal for Protein Cereal

Puffed rice breakfast cereal in a wooden bowl with juice and a milk jugShutterstock

“Don't eat plain old cereal. Have protein cereal,” says Maman. “Cereal can be high in sugar, low in fiber, and not be very filling,” agrees Collingwood. “Cereals with extra protein and/or fiber are a much better choice to keep you full for longer.”

Swap Cream Cheese for Cottage Cheese

cottage cheese in a wooden bowlShutterstock

“Don't eat cream cheese. Eat cottage cheese,” says Maman. “Cottage cheese is an excellent source of protein and also has calcium and other nutrients. Cream cheese is not very filling,” agrees Collingwood. While she agrees it is a good swap, she is not sure how practical it is. “Cottage cheese on a bagel? I guess it could work,” she says.

Swap Peanut Butter for Peanut Butter Powder

Jar with peanut butter on peanut background, close upShutterstock

“Don't eat peanut butter. Eat peanut butter powder,” Maman suggests. Collingwood agrees that this is a great swap. “Peanut butter powder is high in protein but has a lot of the fat removed so the calories are much lower,” she says.

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

Swap Pasta for Chickpea Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

“Don't eat pasta. Use chickpea pasta,” Maman suggests. Collingwood is a big fan of chickpea pasta as well. “It tastes the same and much higher in protein and fiber so it’s more filling,” she says.

Swap Potato Chips for Quest Chips

Los Angeles, California, United States - 02-01-2023: A view of several packages of Quest protein chips, on display at a local grocery store.Shutterstock

“Don't eat potato chips. Use Quest protein chips,” encourages Maman. “Good swap!” agrees Collingwood. “Quest chips are delicious (unlike many protein chips) and have a lot of protein to keep you full.”

Swap 2% Milk for Almond or Skim Milk

Woman drinking milkShutterstock

“Stop using 2% milk instead. Use almond or skim milk,” says Maman. “Skim milk has just as much protein and vitamins and minerals as 2% milk but fewer calories and fat,” Collingwood explains. However, she points out that almond milk doesn’t have protein “and all of the nutrients are fortified in and may or may not be as high as cow’s milk,” she says. “Read labels carefully because there may be a lot of added sugar as well.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Swap Sour Cream for Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

“Don't eat sour cream. Eat Greek yogurt instead,” Maman suggests. “​​Plain Greek yogurt is an excellent sub for sour cream in recipes and even on top of a baked potato. You get a lot of protein and calcium with fewer calories,” agrees Collingwood.

Swap Butter for Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

“Don't eat butter instead. Use avocado,” Maman says. Collingwood agrees. “Avocados are packed with nutrients including fiber and heart-healthy fats versus butter with no nutritional value and a lot of saturated fat.”

Swap Vegetable Oil with Cooking Spray

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“Don't use vegetable oil. Use cooking spray,” Maman continues. “You will likely use less overall oil if you use a spray versus pouring oil into a pan,” says Collingwood. “If you don’t want the added chemicals in a spray, just get a spritzer to put your olive oil (or oil of choice) in, and it will work the same.”

Swap a Chocolate Bar for a Protein Bar

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

Craving some chocolate? “Don't eat a chocolate bar. Eat a protein bar,” reveals Maman. “Protein bars can provide fullness and nutritional value with the protein and still taste sweet to hit that sweet craving, but sometimes you just need good old fashioned chocolate,” says Collingwood.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Bottom Line: Always Read Labels

Young woman label on pasta package while shopping food in supermarket.Shutterstock

“A lot of these are really good swaps,” confirms Collingwood. “Just be aware that sometimes it’s not just about the calories but also the satiety and nutrition that certain foods provide that you might lose when you swap them out.”

💪🔥Body Booster: To lose weight without feeling deprived, make healthy food swaps that save you hundreds of calories daily. Try these 15 simple substitutions to enjoy your favorite foods while still shedding pounds.

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Nutrition & Diet

Nutritionist Reveals 8 Simple Food Swaps That Actually Burn Fat

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Leah Groth
By Leah GrothNov 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Are you ready to overhaul your diet? In a new viral video for MyProtein, Jamie Wright, MSC, BSC, accredited nutritionist, who specializes “in helping people all across the world achieve their goals without any silly fad diets,” gives a lesson in food swaps. “Making simple food swaps can have a significant beneficial impact on our overall health and our wellbeing. It can also be a really simple way of achieving your weight loss goals by creating a calorie deficit without necessarily having to start tracking everything you eat or having to do those extreme diets that cut out whole food groups or even macronutrients,” he says, going on to “explore some simple food swaps that can help you achieve your weight loss goals while also feeling physically and mentally healthier by changing some of the less nutritious foods in your diet.”

How Can Food Swaps Benefit Your Health?

“When it comes to making healthy food swaps, it's important to understand what they are and how they can benefit your overall health,” Wright explains in his post. “Healthy food swaps involve replacing unhealthy ingredients or food choices with healthier alternatives. Another way of looking at it is that by making these swaps, you are lowering your intake of processed and less healthy ingredients while increasing your consumption of nutrient-dense foods that are more beneficial to your health.” He adds that making these swaps helps give your body “the essential nutrients, vitamins, and minerals it needs for optimal health” and “can also allow you to reduce your calorie intake without necessarily feeling deprived,” he says. “By choosing healthier alternatives, you can still enjoy your diet while consuming your calories. This is particularly beneficial if you're looking to lose weight or maintain a calorie deficit.”

What Is a Calorie Deficit?

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“Just what is a calorie deficit? I've mentioned the term a few times, but understanding what a calorie deficit is can be life-changing for those who may be struggling or have struggled with weight loss and weight loss maintenance in the past,” he says. “A calorie deficit is simply when you consume fewer calories than your body needs to maintain its current weight. In other words, you're creating an energy imbalance by consuming fewer calories than you're expanding or burning. This prompts your body to tap into its existing storage for energy, which ideally is going to be body fat, ultimately leading to weight and fat loss.” He also maintains that a calorie deficit “is a requirement” for weight loss. “This is not my opinion, and it's more of a universal truth. Anyone arguing otherwise is following some kind of diet that has simply created a calorie deficit. And to be honest, that's essentially what all weight loss diets are, no matter what way you package it. Any effective weight loss diet is heading toward the same destination: a calorie deficit. So creating a calorie deficit is essential for weight loss as it forces your body to burn stored fat for energy.”

You Need to Maintain a “Healthy, Practical Calorie Deficit”

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

It’s important to maintain a healthy, practical calorie deficit and not drastically reduce your calorie intake “as this can lead to a whole host of nasty consequences, including malnutrition, disordered eating, binge eating, rapid metabolic adaptation, loss of menstrual cycle, and a significant decline in exercise performance and recovery name just a few,” he says. “The Academy of Nutrition and Dietetics has stated that a safe and sustainable daily calorie deficit is typically around 500 calories per day, but bear in mind that even this depends on your individual needs, goals, and circumstances.”

Swap Number One: Ditch Sugary Drinks for Zero Calorie Alternatives

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

“One of the easiest swaps to make is by reducing the amount of sugar-sweetened drinks in a person's diet. These would include the likes of sugar-sweetened fizzy drinks, fruit juices, many commercially available smoothies, flavored milk, and other drinks with added sugar,” he says. “Drop the sugar-sweetened fizzy drinks for the zero-calorie alternatives. You may want to drop the fizzy drinks altogether for diluting juice or water,” he says, suggesting that you “ease yourself into having mostly water by first trying diluting juice and or flavored water options.”

Swap Number Two: Ditch Store-Bought Smoothies for Homemade Ones

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

“I'd also recommend avoiding store-bought smoothies where possible,” he says. “Homemade ones tend to be fine, but the ones you can buy in shops are often jam-packed with added sugars.

Swap Number Three: Ditch Chocolate Bars and Crisps for Protein Bars and Other Protein Snacks

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

“Try swapping out the chocolate bars and crisps for high protein alternatives like protein bars and other rich protein snacks, and even include a few more high protein yogurt and dairy products in your diet too,” he continues. “You might also want to consider the likes of lean meat, jerkies, and boiled eggs, although they can be a bit smelly. The old protein shake, edamame beans, and roasted chickpeas are some other examples that you can pick up on the go in almost any shop.”

Swap Number Four: Ditch Refined Grains for Whole Grains

Boiled quinoa in white bowl on brown wooden tableShutterstock

“Choose whole grains over refined grains,” he continues. “You want to choose whole wheat bread, brown rice, quinoa, and whole grain pasta instead of their refined counterparts alongside more protein-rich snacks. It would also be good to add in more plant-based options, too.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Swap Number Five: Ditch Processed Meats for Lean Proteins

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Next, ppt for lean proteins like chicken, Turkey, fish, tofu, or legumes. Ditch processed meats like sausages and hot dogs.

Swap Number Six: Ditch Unhealthy Snacks for Nuts

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Do you tend to snack on junk and processed foods that offer no nutritional value? “You can also try snacking on nuts, seeds, and or dried fruits with no added sugar,” he says.

Swap Number Seven: Ditch Sugary Yogurt for Greek Yogurt with Fruit

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Instead of sugary sweets, like flavored yogurt loaded with sugar, choose plain Greek yogurt and other high-protein yogurt options and add your own fresh fruits or a small drizzle of honey. You can also “satisfy your sweet tooth with hydrating fruits like watermelon, cantaloupe, and berries,” he says.

RELATED:Woman Lost 42 Pounds With These 7 Simple Protein-Rich Recipes

Swap Number Eight: Ditch Fried Food for Baked, Grilled, and Roasted Versions

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

If you fry your food, you are making a mistake. “Instead of deep-fried options, opt for baked, grilled, and or roasted versions of foods like chicken, potatoes, and veggies,” he says. Using an air fryer can make cooking healthy food easy.

Tip One: Start Gradually

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He also offers some tips “to help you make the transition and stick to your new healthy food swaps,” he says. “Most important of all, start gradually. Instead of completely overhauling your diet overnight, start by making some small changes. For example, swap one unhealthy snack a day with a healthier alternative and gradually increase the number of healthy food swaps over time. This approach allows your taste buds and habits to adapt to the new choices.”

Tip Two: Experiment with New Recipes

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

Tip two? Try experimenting with recipes. “You can explore new recipes that incorporate healthy food swaps. There are countless resources online that provide delicious, nutritious alternatives to your favorite dishes.”

RELATED:Doctor Reveals 4 Foods That Trick Your Body Into Losing Weight Like Ozempic

Tip Three: Be Mindful of Portion Sizes

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Another helpful tip? Be mindful of portion sizes. “While healthy food swaps can support weight loss, portion control is still essential. Even nutrient-dense foods can contribute to weight gain if consumed in excessive quantities. Pay attention to portion sizes and listen to your body's hunger and fullness cues. If you're not sure about portion sizes, you can always default to our guide. Aim for a palm-sized portion of protein per meal and an equally sized serving of fruit and or veggie. Go for a clenched fist-sized portion of grains or other nutritious carbohydrate sources.”

Tip Four: Stick to a Thumb Size Portion of Fats

Vegetable fats. Woman pouring oil into frying pan on stove, closeupShutterstock

“Finally, stick to a thumb-sized portion of fats,” he says. “This isn't to say that there's anything wrong with fats. In fact, fats are plenty good for our health, but they are the most energy dense of the macronutrients, and so keeping them in check makes maintaining a healthy weight easier for most people.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

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Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Most weight loss stories start with extreme diets and end with gained weight. But Louise Rodhouse, a 29-year-old mom from Slough, UK, discovered that the secret to losing 120 pounds wasn't about eating less but eating smarter. "What worked was actually just eating healthier whole foods, eating high volume, and finding low-calorie swaps," she shares. After trying everything from Slimming World to diet pills, she finally found an approach that helped her maintain her weight loss long-term.

Understanding Why Food Swaps Matter

The basics of weight loss came down to understanding energy balance. "If you think of yourself as a car, you are human, but we are thinking of yourself as a car. You put petrol or diesel, whatever, one in your car, and that will basically keep your car running and it burns through the fuel," Louise explains in her post. This simple understanding helped her focus on making smarter food choices rather than just eating less.

Start with Your Morning Drink

One of Louise's first discoveries was about liquid calories. "Just don't waste your calories on drinks. It's such a waste of calories," she emphasizes. Many people don't realize how many calories come from coffees, hot chocolates, and smoothies. She switched to unsweetened almond milk and sugar-free syrups, saving hundreds of calories daily.

Transform Your Breakfast

Louise revolutionized her breakfast by focusing on protein and volume. She combines protein powder with oats or Greek yogurt, noting that this combination helps maintain fullness throughout the morning. Adding berries and low-calorie toppings helps satisfy her sweet tooth without excess calories.

Make Lunch More Filling

"The biggest thing actually has just been filling up half my meals with or veg," Louise shares. She creates massive salads with lean proteins, explaining that this approach helps trick your brain into feeling full while keeping calories low.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Choose Smarter Proteins

"Protein is the most satiating out of all of your macronutrients," Louise explains. She emphasizes choosing lean proteins like chicken breast, which provides more protein for fewer calories compared to fattier cuts.

Rethink Your Carbs

Louise learned to make her carbohydrates work better for her by pairing them with protein and fiber. She focuses on portion control and adding vegetables to increase meal volume without adding excessive calories.

Transform Your Snack Game

Planning snacks became crucial for preventing hunger. Louise keeps her snacks between 150-200 calories, focusing on fruit or protein-rich options that satisfy cravings without derailing progress.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Make Your Plate Colorful

Vegetables became the foundation of Louise's meals. "I literally would have big salads for lunch with chicken chuck in loads of cucumber, tomato, onion," she shares. This approach allows for larger portions while maintaining a calorie deficit.

Smarter Sauces and Condiments

"These little swaps, I'm telling you, it will make lose weight so much easier," Louise emphasizes. She switched to lighter versions of her favorite condiments, maintaining flavor while reducing calories.

Balance Your Fats

While focusing on lower-calorie options, Louise didn't eliminate fats entirely. "I do try to get my good fats in at a minimum of 30 grams a day just for hormonal health and stuff. Especially as a woman, it's very important to make sure you get a good amount of healthy fats," she explains.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Plan Your Treats

Sustainability was key to Louise's success. She maintains that the best diet can include everything in moderation, keeping 80% of her diet well-planned while allowing room for occasional treats.

Make Movement Part of Life

While nutrition drove her results, the movement played a crucial role. She started with daily walks and gradually added weight training, finding that consistent movement supported her dietary changes.

"The worst kind of way I feel like to make yourself struggle is when you eat small portions of high calorically dense food because that way you feel hungry," Louise concludes. Her approach demonstrates that successful weight loss doesn't require deprivation – it's about making smarter choices that allow you to eat more while consuming fewer calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds

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amber_c_fitness/TikTok
Leah Groth
By Leah GrothSep 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

So, you want to lose weight. Most people will tell you that to do so, you need to start counting calories and ensuring you are eating in a caloric deficit. Not true claims one weight loss warrior, who lost a whopping 160 pounds and changed her life. In a new viral video, Amber Clemens (@amber_c_fitness) offers nine alternatives to calorie counting. “You want to lose weight but don't want to count calories. Here are nine things to do that will help put you in a calorie deficit.” Here is what you can do to lose weight without doing math; we also asked for the opinion of a Board Certified Sports Dietitian.

Amp Up Your Protein Intake

@amber_c_fitness

9 things that can help you lose weight that have nothing to do with counting calories. #weightloss #weightlosstips #easyweightloss #beginnerweightloss #beginnerworkout #caloriedeficit

Number one, eat more protein. “Protein is a macronutrient that takes the longest to digest, so it keeps you fuller for longer and helps maintain your muscle mass,” says Clemens. According to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, protein needs depend on body size, gender, and activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Cook Your Meals

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

“Number two, cook at home more often,” instructs Amber. “The amount of hidden calories in some fast food or take-out food is astronomical. Trust me.” Studies confirm that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Related: The Best Foods to Eat Before and After Fasting, According to Dave Asprey

Get More Steps In

Woman walking in the park with bottle water in summer health care concept.Shutterstock

Number three, walk more, she suggests. “Walking is sustainable. Most everyone can do it. Give yourself a step goal and stick to it.” Science, including a 2018 study published in the journal Obesity, supports that walking 10,000 steps a day promotes weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine have linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with a more negligible risk of heart disease, heart failure, and strokes.

Reduce Liquid Calories

Soft drinksShutterstock

“Four, reduce or cut out liquid calories. They add up very, very fast,” she says. Soft drinks, sugary coffee drinks, juice, and even smoothies are examples of liquid calories.

Amp Up Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“Number five, eat more fiber-rich foods, fruits, veggies, high-fiber wraps, things like that,” says Amber. “Fiber, along with protein, will help keep you fuller for longer and is crucial for proper gut health.”

Lift Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

“Number six, lift weights multiple times per week. Having more muscle in your body requires your body to burn more calories to maintain it. Plus, just having muscle on your body is beneficial in so many ways,” says Amber. The Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It can also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Make Food Swaps

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Number seven, make easy food swaps. “I have a bunch of examples of these on my page. Just swapping out a few ingredients can automatically save you a lot of calories,” she says. This could be swapping out pasta for zucchini noodles or chickpea pasta, white bread for whole grain, or using Avocado Oil spray instead of Olive Oil.

Sleep More

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“Number eight, get more sleep,” advises Amber. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Eat Smaller Portions

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“And number nine, eat smaller portions,” she concludes. For example, if you go out to eat at a restaurant, try to eat half your meal and take the rest home instead of trying to clean off your plate.

💪🔥Body Booster: Instead of restricting your diet, focus on adding things like protein and fiber. Also, try swapping out unhealthier ingredients with similar ones that offer more nutritional value.

Nutrition & Diet

3 Food Swaps a Weight Loss Coach Used to Lose 25 Pounds

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Copyright Melissa Alexandria/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 20, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

We've all been there - trying to eat "just one" cookie or a "small handful" of chips only to find the entire package empty minutes later. For vegan weight loss coachMelissa Alexandria, this was a familiar battle. "Some people have this amazing ability to consume a tiny portion of cake or a little bit of chips and that's all they want," Melissa explains in her video. "I cannot have five chips and then just put the bag away. I am going to eat the entire bag or I'm going to be thinking about that bag until I get to finish it."

Find what works for your body type

Not everyone responds the same way to food moderation techniques. "For some people moderation is key, but for many of us, it is really frustrating and challenging to try to moderate the amount of decadent food that we indulge in," says Melissa. Instead of forcing yourself into an eating pattern that doesn't work for you, consider finding an approach that matches your body and personality. These simple swaps helped Melissa lose 25 pounds and maintain her weight without counting calories or restricting portion sizes.

Oil-free fries satisfy chip cravings

French fries or potato chips with sour cream and ketchupShutterstock

If salty, crunchy chips are your weakness, Melissa has the perfect alternative. "If you crave chips and you love that saltiness, something that you can make is French fries that have no oil and they're not actually fried," she shares. Simply slice potatoes thinly, bake them at 450°F for about 25 minutes until crispy, and pair them with a homemade bean dip. Melissa blends chickpeas or black beans with lemon juice, apple cider vinegar, sea salt, and spices like garlic powder and chili for a satisfying, filling meal that hits all the same flavor notes.

Frozen banana "nice cream" replaces ice cream

bananas on a wooden tableShutterstock

When ice cream cravings hit, Melissa turns to frozen bananas. "I make the most delicious, creamy, frothy, frozen, dessert-like drink using ripe frozen bananas," she says. The process is simple - freeze spotty, ripe bananas, then blend them with a splash of plant milk, a handful of spinach, cinnamon, and any flavor extracts you enjoy like vanilla or almond. The result tastes indulgent while being naturally sweet and nutritious. This creamy treat satisfies dessert cravings without the sugar crash.

Dessert-like oatmeal instead of muffins and pastries

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

For those who crave baked goods like muffins and cupcakes, Melissa recommends a dessert-style oatmeal. "Oatmeal is the perfect food. It is so filling and lower in calorie density because it is filled up with water and fiber," Melissa explains. Add cinnamon, frozen berries, vanilla extract, and a splash of plant milk to transform basic oats into a sweet, satisfying treat. The fiber keeps you full for hours, making it easier to pass up other temptations. "If I've eaten a big, filling bowl of oatmeal, someone could be eating dessert right in front of me and I won't want any."

Focus on foods that truly satisfy

The key to Melissa's approach is finding foods that genuinely satisfy both physically and emotionally. "I eat following calorie density principles, which has allowed me to lose 25 pounds, maintain a healthy weight, and still eat food that fills me up," she shares. By choosing water-rich, fiber-filled foods, you can eat until you're truly satisfied without counting calories or controlling portions. These simple swaps create a sustainable way of eating that doesn't feel like deprivation.

Build habits that last beyond dieting

What makes these food swaps powerful is that they become daily habits, not temporary diet fixes. "These three things are actually things that I eat every single day. I have at least two out of these three every single day, if not all three," Melissa notes. The best healthy eating approach is one you can maintain long-term without feeling restricted or deprived. By finding satisfying alternatives to your trigger foods, you can create sustainable habits that support your weight and health goals for years to come. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 7 Calorie Deficit Tips to Help You Lose 20 Pounds

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Leah Groth
By Leah GrothJan 09, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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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.

Are you struggling to get into or stay in a calorie deficit? Following these expert tips may be the help you need to achieve your weight loss goals in 2025. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new social media post, she cracks the calorie code and reveals precisely what you need to do if you want to lose weight fast. “7 calorie deficit tips to help you lose your next 20 pounds,” she writes across the Instagram video. “You will lose the weight when you stay consistent with your calorie deficit,” she adds in the post, throwing down 7 tips.

Boost Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Chances are, you aren’t eating enough fiber. “Boost fiber intake to 25g/day,” Brittney suggests. “Focus on incorporating fiber-rich foods like vegetables, fruits, whole grains, legumes, and seeds into your diet,” she adds. What is so great about it? “Fiber helps keep you full longer, stabilizes blood sugar levels, and supports digestion, making it easier to stick to your calorie deficit.”

RELATED: She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Focus on High-Volume, Low-Calorie Foods

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Next, shift your focus to eating high-volume, low-calorie foods. “Include nutrient-dense, low-calorie options like leafy greens, cucumbers, zucchini, and berries,” she says. “These foods let you eat larger portions without consuming too many calories, helping you feel satisfied.”

Prioritize Protein

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, prioritize protein. “Add a protein source to every meal and snack, such as chicken, fish, eggs, Greek yogurt, or tofu,” she says. “Protein supports muscle preservation and helps manage hunger while in a calorie deficit.”

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

Track Your Intake

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Next up, track your intake. “Use a food tracking app to monitor calories, macros, and fiber intake,” she says. “This keeps you accountable and highlights areas for improvement.” Looking for an app to try? MyNetDiary makes the process easy and fun.

Drink Plenty of Water

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Next, drink plenty of water. “Stay hydrated by drinking at least half your body weight in ounces daily,” she says. “Water helps reduce cravings, supports digestion, and prevents overeating caused by mistaking thirst for hunger.”

Choose Low-Calorie Fruits for Snacks

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You can snack, but make sure to choose low calorie fruits for snacks. “Swap high-calorie snacks for fruits like berries, apples, oranges, or watermelon,” she says. “These fruits are naturally sweet, low in calories, and high in fiber, making them perfect for curbing cravings.”

Incorporate Movement Daily and Aim for 10k+ Steps

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Lastly, incorporate movement daily, aiming for 10,000 steps. “Add strength training and aim to walk at least 10,000 steps daily to boost your calorie burn and support overall health,” she suggests. “Combining regular movement with a calorie deficit accelerates fat loss.”

RELATED: She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

These Tips Will Help You Stay Consistent and Lose Weight

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The bottom line? “By focusing on fiber, movement, and mindful eating, you’ll stay consistent and achieve your weight-loss goals!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

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

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” 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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