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Nutrition & Diet

15 High-Protein, Low-Carb Foods to Help You Lose Weight Now 

Dr. Morgan Nolte reveals a few keys foods you should be eating to lose weight

Leah Groth
By Leah GrothJul 11, 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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Dr_Morgan_Nolte3
Dr. Morgan Nolte, Zivli/YouTube
Leah Groth
By Leah GrothJul 11, 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:
Nutrition & Diet

Are you trying to lose weight, but aren’t sure what to eat? Dr. Morgan Nolte, PT, DPT, GCS, is a board-certified clinical specialist in geriatric physical therapy and the founder of Zivli. In a new viral YouTube video she reveals 15 high protein, low carb foods that will help you burn fat and lose weight.

Most People Who Aren’t Losing Weight Are Not Eating Enough Protein and Are Eating Too Many Carbs

“Inevitably, when someone joins my program and starts tracking their food, they find out they are not eating enough protein and they're eating way too many carbs. So in this video, I wanted to share some helpful information with you about how to incorporate more high protein, low carb foods in your diet to make weight loss easier,” she says.

And, They Struggle to Find Foods They Enjoy That Keep Them Full

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

“I kid you not every single person that I work with has struggled to find high protein, low carb foods that they enjoy eating to keep them satisfied between meals and keep their insulin levels lower to make weight loss easier,” she says.

But First, Start Tracking Your Food Using a Macronutrient Tracking Application

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

“If you're not already tracking your food using a macronutrient tracking application, I highly recommend that you start doing that. If your goal is to learn more about what you're eating and to lose weight,” she says. “I think this is a really important step for self-accountability and just your overall knowledge about what is in the food that you're eating.”

Enter Every Product to See Carbs, Protein, and Fat

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“It's helpful to enter in a food product and see how many grams of carbohydrates or protein or fat each food has, and that's actually what I've done with the foods that I'm going to share with you today. So you're going to see a screenshot of what it looks like when you enter it into Carb Manager,” she says.

Meat Is a Great High Protein, Low Carb Food

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

“When you're thinking about high protein, low carb foods, the first thing that I want you to think about is meat,” she says. “There's a lot of conflicting information circulating online that meat is unhealthy for you. It is not. You do not need to be afraid of meat. Now, are some forms of meat healthier for you than others? Of course. So try to find and buy the healthiest, least processed form of meat that you can.”

Chicken

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

The first meat she recommends is poultry. “Six ounces of chicken has zero carbs and 53 grams of protein,” she says.

Beef

Grilled meat steak on stainless grill depot with flames on dark background. Food and cuisine concept.Shutterstock

Next up, beef. “Beef will vary on how much fat it contains, but a six ounce steak has no carbs and 45 grams of protein,” she says.

Beef Sticks

Beef Stick Knife Cutting Board WoodShutterstock

A surprising recommendation? Beef sticks, which “can be a quick and easy snack, but you'll want to get a high quality grass fed beef stick to reduce how much it's processed,” she reveals. “One of these sticks has nine grams of protein and no carbs.”

Salmon

Salmon with black pepper on plate close up.Shutterstock

Now she moves onto seafood. “Six ounces of salmon has zero carbs, quite a bit of healthy fat, and it's still an excellent source of protein with 38 grams,” she says.

Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Another seafood she recommends is shrimp. “Six ounces of shrimp, has no carbs, and 41 grams of protein,” she says.

Tilapia

Top view of palatable grilled tilapia fish with cut vegetables served on plate on wooden tableShutterstock

A freshwater fish she likes is tilapia. “Six ounces of tilapia has no carbs, and 44 grams of protein,” she says.

Tuna

Close up Butter cracker with tuna spread on cutting board,snack foodShutterstock

The last fish she recommends is tuna. “Three ounces of tuna has no carbs and 17 grams of protein. You could do that as a snack with some celery or these fat snacks, almond flour crackers that one of my members raves about.”

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

Now, “a couple of dairy options for you,” she says. “Cottage cheese has four grams of net carbs and 12 grams of protein and half a cup.”

String Cheese

Healthy Organic String Cheese For a SnackShutterstock

If you need a snack, grab a piece of string cheese. “A piece of string cheese has two grams of net carbs and seven grams of protein.”

Greek Yogurt

Young woman eating tasty yogurt, closeupShutterstock

She is a big advocate of Greek yogurt. “One container of the Too Good brand Greek yogurt has three grams of net carbs and 12 grams of protein. I also like the Triple Zero Greek yogurts. They are a little bit higher in carbs, but have some added fiber,” she says.

Edamame

Edamame,boiled green soybeans with saltShutterstock

“Last but not least are low carb, high protein plants,” she continues. “One of my favorite ways to up the protein in a meal is with edamame. You can buy it frozen in a steamer bag and just pop it in the microwave for a few minutes. Half a cup has three grams of net carbs and 10 grams of protein.”

Hemp Hearts

hemp seed hearts closeup background, superfood conceptShutterstock

An unlikely addition to the list? Hemp hearts, “something that I'll sprinkle on top of Chia seed pudding for more protein. Three tablespoons has zero carbs and 10 grams of protein,” she says.

Pumpkin Seeds

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

She also lovers pumpkin seeds, “a little power food,” she says. “Three tablespoons have three grams of net carbs and 13 grams of protein.”

Protein Bars

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

A “quick go-to” is a protein bar. “You'll wanna be careful when you're picking out your products, they don't have artificial sweeteners like sucralose that will raise your insulin,” she says. “I personally like the Kirkland Protein bars. I like the peanut butter, chocolate, and brownie flavors most, and the cookies and cream flavor least. One bar has about 21 grams of protein and four grams of net carbs, and there's a ton of fiber in these bars too.”

Protein Powders

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

Last on the list? Protein powders. “One of my go-tos is this Garden of Life plant-based vanilla two scoops has two grams of net carbs and 33 grams of protein. Often I'll make a smoothie with one scoop of this and then one of the yogurts that I mentioned earlier, just for a little less protein powder taste in my smoothie, but still getting the minimum of 30 grams that I shoot for in each meal,” she concludes. 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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Nutrition & Diet

15 High-Protein, Low-Carb Foods to Help You Lose Weight Now 

Dr_Morgan_Nolte3
Dr. Morgan Nolte, Zivli/YouTube
Leah Groth
By Leah GrothJul 11, 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:

Are you trying to lose weight, but aren’t sure what to eat? Dr. Morgan Nolte, PT, DPT, GCS, is a board-certified clinical specialist in geriatric physical therapy and the founder of Zivli. In a new viral YouTube video she reveals 15 high protein, low carb foods that will help you burn fat and lose weight.

Most People Who Aren’t Losing Weight Are Not Eating Enough Protein and Are Eating Too Many Carbs

“Inevitably, when someone joins my program and starts tracking their food, they find out they are not eating enough protein and they're eating way too many carbs. So in this video, I wanted to share some helpful information with you about how to incorporate more high protein, low carb foods in your diet to make weight loss easier,” she says.

And, They Struggle to Find Foods They Enjoy That Keep Them Full

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

“I kid you not every single person that I work with has struggled to find high protein, low carb foods that they enjoy eating to keep them satisfied between meals and keep their insulin levels lower to make weight loss easier,” she says.

But First, Start Tracking Your Food Using a Macronutrient Tracking Application

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

“If you're not already tracking your food using a macronutrient tracking application, I highly recommend that you start doing that. If your goal is to learn more about what you're eating and to lose weight,” she says. “I think this is a really important step for self-accountability and just your overall knowledge about what is in the food that you're eating.”

Enter Every Product to See Carbs, Protein, and Fat

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“It's helpful to enter in a food product and see how many grams of carbohydrates or protein or fat each food has, and that's actually what I've done with the foods that I'm going to share with you today. So you're going to see a screenshot of what it looks like when you enter it into Carb Manager,” she says.

Meat Is a Great High Protein, Low Carb Food

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

“When you're thinking about high protein, low carb foods, the first thing that I want you to think about is meat,” she says. “There's a lot of conflicting information circulating online that meat is unhealthy for you. It is not. You do not need to be afraid of meat. Now, are some forms of meat healthier for you than others? Of course. So try to find and buy the healthiest, least processed form of meat that you can.”

Chicken

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

The first meat she recommends is poultry. “Six ounces of chicken has zero carbs and 53 grams of protein,” she says.

Beef

Grilled meat steak on stainless grill depot with flames on dark background. Food and cuisine concept.Shutterstock

Next up, beef. “Beef will vary on how much fat it contains, but a six ounce steak has no carbs and 45 grams of protein,” she says.

Beef Sticks

Beef Stick Knife Cutting Board WoodShutterstock

A surprising recommendation? Beef sticks, which “can be a quick and easy snack, but you'll want to get a high quality grass fed beef stick to reduce how much it's processed,” she reveals. “One of these sticks has nine grams of protein and no carbs.”

Salmon

Salmon with black pepper on plate close up.Shutterstock

Now she moves onto seafood. “Six ounces of salmon has zero carbs, quite a bit of healthy fat, and it's still an excellent source of protein with 38 grams,” she says.

Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Another seafood she recommends is shrimp. “Six ounces of shrimp, has no carbs, and 41 grams of protein,” she says.

Tilapia

Top view of palatable grilled tilapia fish with cut vegetables served on plate on wooden tableShutterstock

A freshwater fish she likes is tilapia. “Six ounces of tilapia has no carbs, and 44 grams of protein,” she says.

Tuna

Close up Butter cracker with tuna spread on cutting board,snack foodShutterstock

The last fish she recommends is tuna. “Three ounces of tuna has no carbs and 17 grams of protein. You could do that as a snack with some celery or these fat snacks, almond flour crackers that one of my members raves about.”

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

Now, “a couple of dairy options for you,” she says. “Cottage cheese has four grams of net carbs and 12 grams of protein and half a cup.”

String Cheese

Healthy Organic String Cheese For a SnackShutterstock

If you need a snack, grab a piece of string cheese. “A piece of string cheese has two grams of net carbs and seven grams of protein.”

Greek Yogurt

Young woman eating tasty yogurt, closeupShutterstock

She is a big advocate of Greek yogurt. “One container of the Too Good brand Greek yogurt has three grams of net carbs and 12 grams of protein. I also like the Triple Zero Greek yogurts. They are a little bit higher in carbs, but have some added fiber,” she says.

Edamame

Edamame,boiled green soybeans with saltShutterstock

“Last but not least are low carb, high protein plants,” she continues. “One of my favorite ways to up the protein in a meal is with edamame. You can buy it frozen in a steamer bag and just pop it in the microwave for a few minutes. Half a cup has three grams of net carbs and 10 grams of protein.”

Hemp Hearts

hemp seed hearts closeup background, superfood conceptShutterstock

An unlikely addition to the list? Hemp hearts, “something that I'll sprinkle on top of Chia seed pudding for more protein. Three tablespoons has zero carbs and 10 grams of protein,” she says.

Pumpkin Seeds

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

She also lovers pumpkin seeds, “a little power food,” she says. “Three tablespoons have three grams of net carbs and 13 grams of protein.”

Protein Bars

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

A “quick go-to” is a protein bar. “You'll wanna be careful when you're picking out your products, they don't have artificial sweeteners like sucralose that will raise your insulin,” she says. “I personally like the Kirkland Protein bars. I like the peanut butter, chocolate, and brownie flavors most, and the cookies and cream flavor least. One bar has about 21 grams of protein and four grams of net carbs, and there's a ton of fiber in these bars too.”

Protein Powders

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

Last on the list? Protein powders. “One of my go-tos is this Garden of Life plant-based vanilla two scoops has two grams of net carbs and 33 grams of protein. Often I'll make a smoothie with one scoop of this and then one of the yogurts that I mentioned earlier, just for a little less protein powder taste in my smoothie, but still getting the minimum of 30 grams that I shoot for in each meal,” 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 High-Protein, Low-Carb Meals That Helped This Woman Drop 40 Pounds

Dr. Annie Lampella KetoFocus
Copyright KetoFocus/YouTube
Christopher Roback
By Christopher RobackMar 25, 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 hit that frustrating weight loss plateau where nothing seems to work anymore. For Dr. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years and founder of the KetoFocus Channel with more than 600,000 subscribers, the breakthrough came from a surprisingly simple adjustment. "I've slimmed down a little bit over the last year because I've been doing something different. I've been eating more protein," Annie explains. By maintaining her low-carb approach but strategically increasing her protein intake, she finally dropped those stubborn 40 pounds. Discover the exact meals that made the difference in her daily routine and could help you break through your own plateau, too.

Why I Ditched Intermittent Fasting

Annie no longer practices intermittent fasting, recognizing its limitations for her new nutritional approach. "I no longer skip breakfast because, with the amount of protein that my body needs, it's really hard to get that in with just one or two meals," she shares. Instead, she prepares convenient, protein-packed egg bites that can be easily reheated throughout the week.

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

Breakfast: Easy Egg Bites You Can Make Ahead

Breakfast,Egg,Muffins,Or,Egg,Bites,With,Potato,,Bacon,AndShutterstock

The simple recipe combines a dozen eggs, salami (though Annie notes deli ham or pepperoni works excellently too), feta cheese, and salt. After spraying the muffin tin with avocado oil, she layers each cavity with salami, cracks an egg into each one, seasons with salt, and tops with crumbled feta before baking at 400°F for about 15 minutes.

"Each one of these has around 10 grams of protein. So if I have three, I'm getting 31 grams of protein," Annie points out. She pairs them with a latte made from macadamia nut milk to refuel after her morning workout while keeping her satisfied through her computer work session.

The Magic Number: 30 Grams Per Meal

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

"It's important for me to get at least 30 grams of protein in each meal, ideally around 30 to 50 grams," Annie says, "because that's what keeps me satisfied so I'm not hungry and not snacking in between meals." This protein target has been crucial to her 40-pound weight loss success and helps fuel her five-days-a-week weight training routine.

Lunch: That Fancy Chopped Salad Everyone's Making

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Organic Salad Greens: The Foundation for Lasting FullnessShutterstock

For her midday meal, Annie creates a trendy Instagram-inspired Italian chopped salad that delivers both nutrients and substantial protein. "Salads are a great way to sneak in a variety of veggies and make the most nutrient impact," she explains.

Eat The Rainbow (With Plenty of Protein)

Fresh Romano salad on wooden tableShutterstock

Her colorful creation includes lettuce, tomato, cucumber, roasted red pepper, kalamata olives, and plenty of salami for protein. The salad gets tossed with a simple homemade vinaigrette of olive oil, red wine vinegar, Dijon mustard, oregano, red pepper flakes, and a pinch of salt.

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

Why This Salad Actually Fills You Up

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,fork​ Mistake 2: Not Having a Lifestyle PlanShutterstock

Annie values the volume that salads provide through water and fiber, which helps fill her up alongside the protein. "This salad has a lot of water and fiber. And that's also going to help fill me up fast," she notes. Combined with adequate protein, this approach helps her stay full until dinner without snacking.

Dinner: A Pasta Night That Won't Derail Your Progress

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian food​Cream-Based Pasta Dishes: The Hidden Calorie TrapShutterstock

Annie's dinner showcases how her high-protein approach can work for the whole family. She prepares a creamy chicken pasta dish using a special low-carb pasta that packs a serious protein punch.

The Secret Ingredient: Lupin Bean Pasta

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

"I'm using my favorite protein packed, low carb, gluten-free pasta. Each serving has 20 grams of protein and 15 grams of fiber," Annie explains. Made from lupin beans rather than wheat, this pasta provides significant protein while remaining gluten-free and cooks faster than traditional pasta.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

When Recipes Go Wrong: Quick Fixes

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from above​Buffalo Chicken Lettuce WrapsShutterstock

The dish combines red onion, mushrooms, cream cheese, roasted garlic, and cooked chicken, creating a family-friendly meal that still meets her protein goals. When the original recipe didn't turn out as planned, Annie adapted by adding chicken broth and heavy cream to create a creamier sauce. "Casseroles like this one, my whole family tends to enjoy," she notes, suggesting pairing it with steamed broccoli or a side salad for a complete meal.

It's Not Just About Weight Loss

Bathroom scale on white background. Weight loss concept. Weight control by floor scale​Weigh Yourself DailyShutterstock

Throughout her day of eating, Annie consistently aims for 30-50 grams of protein per meal, which has been key to her 40-pound weight loss. As she lifts weights five days a week, she needs sufficient protein not just to maintain muscle but to build it as well. "As you get older, it's harder to build and maintain muscle," Annie points out, "and it's muscle and strong bones that helps keep you from getting injuries that affect mobility late in life."

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Think About Your Future Self

Young couple strolling in the parkShutterstock

Her preventative approach focuses on avoiding common age-related issues like hip and knee replacements and shoulder injuries by prioritizing protein now. "I'm trying to avoid hip and knee replacements and shoulder injuries later in life. And those are all common as you get older. So prevention needs to happen for me as early as possible," she shares.


With these three protein-focused meals forming the backbone of her daily nutrition, Annie has found the sweet spot that supports her fitness goals while helping her shed those 40 pounds without giving up her low-carb lifestyle. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

10 Foods to You Lose 15 Pounds by Summer

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 20, 2025
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:
✓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 drop weight before summer, but aren’t sure what to eat? One expert is revealing her shopping list for fat loss. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she unveils her own grocery list. “If I wanted to lose 15 pounds by summer, these 10 foods would be in my order every week,” she writes. “Fat loss starts in the kitchen—and if I wanted to drop 15 pounds by summer, these are the 10 foods I’d be buying every single week:

Eggs & Liquid Egg Whites

The first item she throws in her cart? Eggs and liquid egg whites. “Protein-packed, easy for quick meals, & keeps you full,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Lean Protein

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper

Shutterstock

The second item on her list is lean protein. A few of her go-tos are chicken, turkey, and salmon. “More muscle = higher metabolism, so protein is key,” she syas.

Greek Yogurt

Happy young woman enjoying delicious granola with greek yogurt for breakfast

Shutterstock

Greek yogurt is another no-brainer for fat loss. She opts for plain, 0% or Oikos Triple Zero flavored. “Great for digestion, high in protein, and a perfect snack,” she says.

RELATED: I Got My Best Body After 50 and Here’s How You Can, Too

Lean Ground Beef

fresh raw minced beef in a plate close up on a rustic wooden table

Shutterstock

She also stocks up on lean ground beef. “93/7 or Lean Steak Cuts,” she writes. What is good about ground meat? “Iron, protein, and keeps meals satisfying,” she says.

Sweet Potatoes

Organic Asian sweet potatoes holding by hand

Shutterstock

Moving on to veggies, the first on her list is a starch. She always buys sweet potatoes over white. “Slow-digesting carb that fuels workouts & keeps cravings low,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dark Leafy Greens

Fresh arugula leaves, rucola

Shutterstock

Dark leafy greens – specifically spinach, kale, and arugula – are also mainstays on her grocery list when she wants to slim down. “High in fiber = better digestion & less bloating,” she says.

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.

Shutterstock

Craving something sweet? Make sure to stock up on berries. Strawberries, blueberries, and raspberries are her favorites. “Low in sugar, high in fiber, and packed with antioxidants,” she says.

Avocados

Close-up of two halves of ripe hass avocado in hands of female fruit sorting factory worker..

Shutterstock

Another must-shop at the grocery store? Avocados. “Healthy fats that support hormones & keep you full longer,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Natural Peanut Butter or Peanut Butter Powder

Tasty peanut butter in bowl among groundnuts, flat lay

Shutterstock

Natural peanut butter or peanut butter powder is delicious and will fill you up. “Easy way to get protein + healthy fats without the sugar overload,” she says.

Chocolate Chips

Chocolate chips overflowing from brown ceramic ramekin onto wood table. Macro with shallow dof.

Shutterstock

Another sweet treat she allows herself to indulge in? Chocolate chips. “Small amount added to healthy desserts that you can make with protein powder. Keeps my sweet cravings in check and gives me a treat every single day so I don’t feel deprived,” she says.

Eat These Foods and Stay in Moderate Calorie Deficit

Girl in jeans sitting in summer grass and holding a plate of strawberries, knees and hands visible. Healthy breakfast, Clean eating, vegan food concept. Top view. Toning

Shutterstock

“Eat these foods while in a moderate calorie deficit with high protein, plus balanced carbs and healthy fats,” she writes. “Fat loss isn’t about cutting foods—it’s about eating the right balance to fuel your body & keep your metabolism working for you.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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.
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.

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.

Shutterstock

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

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

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

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

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.

Shutterstock

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

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

_lillie_kane9
Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackDec 31, 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.
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.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?

Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. 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.
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.

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

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
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.

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.

Fitness & Workouts

5 Daily Habits Secretly Ruining Your Lower Back, According to a Physical Therapist

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
Copyright Tone and Tighten/YouTube
Christopher Roback
By Christopher RobackApr 22, 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.

Back pain is one of the most common complaints physical therapists hear, affecting millions of people daily. Dr. Jared Beckstrand, a Doctor of Physical Therapy specializing in orthopedic rehabilitation and athletic performance, has seen this pattern repeatedly in his practice. As the creator of the Tone and Tighten YouTube channel, Dr. Beckstrand shares expert advice on alleviating various types of pain. "Most patients make good progress until suddenly they report a major setback," Dr. Beckstrand says in his post. "Almost always, it's due to one of these five common habits." Read on to discover what might be sabotaging your recovery and the simple solutions that could provide immediate relief.

Mistake #1: Poor Sitting Habits

Sitting for extended periods is the number one culprit behind back pain flare-ups. "Whether at your desk, in your car, or relaxing on the couch, prolonged sitting puts tremendous pressure on your spine," Dr. Beckstrand explains. Most people don't maintain proper posture while sitting, creating a rounded C-shape in the lower back. This position increases pressure on the front of the vertebrae, causing discs to bulge backward where nerve structures like the sciatic nerve are located.

Solution #1: Take Standing Breaks

Man standing with anterior pelvic tilt posture. This man has visible tilting forward of his upper pelvis and visible lumbar lordosis.Shutterstock

Take regular standing breaks throughout your day. Dr. Beckstrand recommends standing for about five minutes every hour, even gently bending backward to relieve pressure. If you must sit, support your lower back with a small towel to maintain a neutral spine position rather than that harmful C-shape. "Simply standing up, maybe bending over backwards a little bit is going to be crucial in helping you to feel better and in taking breaks just throughout your day," says Dr. Beckstrand.

Mistake #2: Harmful Stretching Routines

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

Many people instinctively stretch when feeling back tightness, but certain stretches actually worsen bulging disc problems. "The most common culprit that I see are any stretches that promote this flexion or this forward rounding activity," Dr. Beckstrand warns. Common culprits include hamstring stretches or yoga's child's pose – anything that rounds your back forward by bringing your chest toward your knees places significant stress on discs.

Solution #2: Extension-Based Movements

Young athletic woman in cobra pose practicing Yoga with her dog at home.Shutterstock

Focus on extension-based activities instead of forward-bending stretches. "This is probably my favorite is going to be the cobra pose," Dr. Beckstrand recommends. Start by lying on your stomach with elbows beneath your shoulders, holding for 10 seconds, then resting for 10 seconds. Repeat this about 10 times. "Eventually we want to get up even into this full cobra position where my elbows are actually locked out. That's a really good stretch for my lower back," explains Dr. Beckstrand. This puts pressure on the back of the disc, helping to relocate it properly and alleviating sciatic symptoms.

Mistake #3: Doing the Wrong Core Exercises

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Core weakness is frequently blamed for back pain, but many people choose exercises that worsen their condition. "The number three thing to avoid are the wrong core exercises, specifically anything where you're folding forward," says Dr. Beckstrand. He specifically points out that "sit-ups or exercises like a Russian twist" are probably the two most common culprits that aggravate lower back pain.

Solution #3: Focus on Posterior Chain Strength

Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout.​5. Glute BridgesShutterstock

Focus on strengthening your posterior chain (back side) before aggressively working your abs. "My favorite exercise for that is the bridges," Dr. Beckstrand suggests. "What you're going to do is lay down on your back with your knees bent. I'm going to squeeze my glutes, contract my glute muscles, and raise my hips up towards the ceiling." Hold for three seconds before slowly lowering back down. This engages your core muscles without the harmful flexion that increases pressure on your lumbar spine.

Mistake #4: Compression-Heavy Exercises

Athletic young sporty woman doing squat exercise in the smith machine. Smith rack machine in modern fitness center.​Space and Means Haves: Squat Rack, Smith Machine ComboShutterstock

Certain strength training exercises can significantly worsen bulging disc problems by increasing spinal compression. "Anything that's going to increase compression in your spine should probably be avoided," Dr. Beckstrand cautions. "I'd say that barbell squats are the number one culprit for this, but I also like to recommend people avoid exercises where they're bending over and picking up a load. So this is going to be your deadlifts, your bent over rows, exercises like that."

Solution #4: Try Spinal Decompression

,,Muscular,Girl,,Pull,ups,Exercise,Gym,fitness,exerciseShutterstock

Instead of compression-heavy exercises, try decompression techniques. "I tell people to swap out that barbell for a pull-up bar and do some decompression to your spine," Dr. Beckstrand recommends. Hang from a pull-up bar with your toes lightly touching the floor, allowing your spine to elongate while you relax your back muscles. "What we're doing there is we're actually taking the pressure off of that disc, offering it a little bit of some relief as well," explains Dr. Beckstrand.

Mistake #5: Poor Sleep Positioning

Exhaustion relax dreaming sleep concept. Tired girl sleeping. Young lady resting in fetal position recovering in bed.Shutterstock

Your sleeping position can dramatically impact how you feel when you wake up. "The most common culprit that I see on this one is those who sleep on their side with their knees tucked up into their chest," Dr. Beckstrand explains. "Again, we're putting the spine in this flexed position, puts a lot of pressure on the nerve in the back, and then we're staying there for a prolonged period of time."

Solution #5: Support Your Spine During Sleep

Leg cushion for sleeping for knee pain. Orthopedic pillow between the legs of a lying woman in pajamas.Shutterstock

For side sleepers, Dr. Beckstrand recommends: "If you do sleep on your side, what I want you to do is put a pillow in between your knees. That's going to help to keep your spine and pelvis in a more neutral alignment." Keep just a soft bend in your hips and knees rather than tucking them tight to your chest. "The other thing that you can do, if you can switch positions, I like back sleeping or sleeping on your back for this problem with a couple of pillows under your knees," advises Dr. Beckstrand. This position provides optimal spine support, unlocks tight hip flexors, and decreases pressure throughout your back.

Take Control of Your Recovery Today

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Back pain doesn't have to dictate your life. By implementing these expert-recommended adjustments, you can take active steps toward recovery. "So the number one thing to avoid sitting with poor posture for long periods of time, stand up and take regular breaks or improve your posture with support," Dr. Beckstrand notes. Start with the modification that seems most relevant to your situation, then gradually incorporate the others. Small improvements compound over time, eventually leading to significant pain reduction and increased function. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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