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

15 Quick And Easy Protein-Rich Breakfasts That Are Dietitian Approved

Start your day with these easy, protein-packed breakfasts for weight loss.

David Zinczenko
By David ZinczenkoSep 09, 2024
David Zinczenko
Dave is a globally recognized expert in health, fitness, nutrition, and weight loss and is the #1 New York Times bestselling author of 25 books in 15 languages.
See Full Bio
FACT CHECKED BY Alek Korab
Woman with healthy juice showing thumb-up gesture on light background. Diet concept
Shutterstock
David Zinczenko
By David ZinczenkoSep 09, 2024
David Zinczenko
Dave is a globally recognized expert in health, fitness, nutrition, and weight loss and is the #1 New York Times bestselling author of 25 books in 15 languages.
See Full Bio
FACT CHECKED BY Alek Korab
Nutrition & Diet

What if I told you that you could eat delicious and satisfying breakfasts, like pancakes, smoothies, scrambled eggs, and even breakfast sandwiches while losing weight and improving your overall health? You can have these 15 quick and easy protein-rich breakfasts from my book Zero Belly Breakfasts, each not only approved by dietitians but also designed to help you shed belly fat and boost your metabolism.

Starting your day with a protein-packed breakfast is key to feeling full, energized, and on track with your health goals. The American Heart Association recently emphasized the importance of eating earlier in the day, linking breakfast to improved heart health and reduced risks of cardiac arrest and stroke. Studies show that the body processes sugars more efficiently during the day, making breakfast the perfect time to consume nutrient-dense foods. Despite this, more than 30% of people skip breakfast, which is partly why obesity rates remain high.

The recipes in this collection contain powerful fat-burning proteins, fiber, and healthy fats that can help you reach your weight loss goals. In fact, regular consumption of high-protein breakfasts has been linked to increased satiety, reduced overall daily intake, and even a reduced risk of gaining belly fat. This is because proteins, such as those found in eggs, yogurt, and plant-based smoothies, trigger the body’s natural mechanisms for building lean muscle and maximizing calorie burn.

Mango Lassi Smoothie

Banana mango smoothie in a tall glass on a light background. Diet breakfast. Tropical fruit drink conceptShutterstock

This smoothie provides a tropical start to your day with a protein punch.

  • ½ cup mango
  • 1 frozen banana
  • 1 cup unsweetened coconut milk
  • 1 Tbsp cardamom
  • 1 scoop vanilla plant-based protein powder
  • Water to blend as necessary.

Protein: 19.3 g per serving.

Strawberry Pistachio Cream Smoothie

Strawberry smoothie or milkshake drink.Shutterstock

Packed with healthy fats and protein, this smoothie keeps you full and satisfied.

  • ½ cup frozen strawberries
  • ¼ cup pistachios
  • ½ avocado, peeled and pitted
  • 3 ice cubes
  • 1 tsp vanilla extract
  • 1 scoop vanilla plant-based protein powder
  • Water to blend.

Protein: 24.7 g per serving.

The Green Light Smoothie

green healthy smoothie, matcha, bananas, spinach, nutritious smoothieShutterstock

Filled with nutrient-dense spinach and pumpkin seeds, this smoothie provides a protein and fiber boost.

  • 1 frozen banana
  • 1 handful spinach
  • ¼ cup pumpkin seeds
  • 1 cup unsweetened almond milk
  • ½ scoop vanilla plant-based protein powder
  • Water to blend (optional)

Protein: 19 g per serving.

Anti-Inflammatory Turmeric Pineapple Smoothie

Tasty pineapple smoothie and sliced fruit on grey table, closeupShutterstock

This recipe combines anti-inflammatory ingredients like turmeric and pineapple with protein-rich hemp seeds.

  • ½ cup coconut light milk
  • 1 Tbsp coconut oil
  • ½ cup frozen pineapple
  • ½ banana
  • 1 tsp turmeric
  • 1 Tbsp hemp seeds
  • Ice and water to blend

Protein: 8 g per serving.

RELATED:The Best Pre-Workout and Post-Work Meals for Burning Fat

Classic Scrambled Eggs with Spinach

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.Shutterstock

Scrambled eggs are a quick way to load up on protein, and adding spinach boosts the fiber content.

  • 2 large eggs
  • 1 handful spinach
  • Salt and pepper to taste
  • Cook in olive oil

Protein: 13 g per serving.

Quinoa Porridge

Quinoa porridge with fresh blueberry, raspberry, walnuts and mint in a bowl on white background. close upShutterstock

Quinoa is a great grain alternative to oats and offers more protein.

  • 1 cup cooked quinoa
  • ½ cup almond milk
  • 1 Tbsp almond butter
  • 1 tsp cinnamon

Protein: 8 g per serving.

Smoked Salmon and Avocado Toast

Whole grain bread with avocado paste and salmonShutterstock

A delicious combination of protein and healthy fats that make a perfect breakfast.

  • 2 slices sprouted grain toast
  • 2 oz smoked salmon
  • ½ avocado, mashed
  • Salt, pepper, and lemon juice for flavor

Protein: 17 g per serving.

Greek Yogurt Parfait with Chia Seeds

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

Greek yogurt is an excellent source of protein and pairs well with fiber-rich chia seeds.

  • 1 cup Greek yogurt
  • 1 Tbsp chia seeds
  • ½ cup mixed berries

Protein: 15 g per serving.

RELATED:I Lost 45 Pounds and Transformed My Dad Bod by Walking More and Lifting

Egg and Veggie Scramble

Scrambled eggs with pepper, avocado and parsley with salad made witch eco spinach and rucola - close up.Shutterstock

Add veggies like bell peppers and onions to scrambled eggs for an extra nutrient boost.

  • 2 large eggs
  • ½ cup diced bell peppers
  • ¼ cup onions
  • Cooked in olive oil with salt and pepper

Protein: 14 g per serving.

Protein Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

These pancakes are a perfect high-protein treat for breakfast.

  • 1 scoop vanilla protein powder
  • 1 egg
  • 1 banana, mashed
  • 1 tsp baking powder
  • 1 Tbsp almond milk

Protein: 20 g per serving.

Almond Butter and Banana Toast

Peanut butter and banana on toast with selective focusShutterstock

This quick and easy breakfast is packed with healthy fats and protein.

  • 2 slices sprouted grain toast
  • 1 Tbsp almond butter
  • 1 banana, sliced

Protein: 8 g per serving.

RELATED:Top 15 Foods You Should Eat Every Day to Protect Your Liver

Cottage Cheese with Berries and Honey

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

Cottage cheese is a fantastic source of protein and pairs well with fresh fruit.

  • 1 cup low-fat cottage cheese
  • ½ cup mixed berries
  • 1 tsp honey

Protein: 27 g per serving.

Peanut Butter Oatmeal

Healthy oatmeal bowl with bananas, peanut butter, and shredded coconut, served in an eco-friendly container on a gray surface, ideal for a nutritious and delicious breakfastShutterstock

Adding peanut butter to your oatmeal increases the protein content significantly.

  • ½ cup rolled oats
  • 1 Tbsp peanut butter
  • 1 cup almond milk
  • 1 tsp cinnamon

Protein: 12 g per serving.

Tofu Scramble

Scrambled tofu egg vegan breakfastShutterstock

A plant-based alternative to scrambled eggs, tofu provides a great protein-packed breakfast.

  • 1 cup firm tofu, crumbled
  • ½ cup diced vegetables (bell peppers, onions)
  • 1 tsp turmeric for flavor
  • Cook in olive oil with salt and pepper

Protein: 20 g per serving.

RELATED:I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick

Turkey Sausage and Egg Breakfast Sandwich

Happy mature mother and adult daughter woman in aprons eating homemade sandwiches at table, having breakfast, lunch while cooking in kitchen together, laughing, talking, enjoying culinaryShutterstock

For a heartier breakfast, this sandwich provides plenty of protein to fuel your morning.

  • 2 turkey sausage patties
  • 1 whole wheat English muffin
  • 1 large egg
  • 1 slice low-fat cheese

Protein: 25 g per serving.

These easy, dietitian-approved recipes will keep your mornings simple yet nutritious, helping you stay full and satisfied while meeting your protein needs. Enjoy the convenience of quick prep and delicious flavors! 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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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 22, 2024
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

You don’t need to be a Registered Dietitian Nutritionist (RDN), Nutrition Consultant, or Body Data Practitioner like me to know that breakfast is the most important meal of the day. But if you are a trained nutritionist, you know why: Protein is one of the most essential macronutrients for maintaining muscle mass, supporting metabolic health, and promoting satiety.

Whether you’re rushing out the door or enjoying a leisurely morning, below are 11 easy, protein-rich breakfast ideas that can be prepared in just 5 minutes—perfect for busy mornings.

How a Protein-Packed Breakfast Can Keep You Full and Energized

Research shows that eating a protein-rich breakfast can reduce hunger hormones like ghrelin and increase satiety hormones such as peptide YY (PYY), which help curb cravings later in the day and help limit excessive calorie intake throughout the rest of your day (especially if weight loss is your goal). The Daily Recommended Intake (DRI) for protein is established to prevent deficiencies in essential amino acids, which are crucial for various physiological functions, including muscle protein synthesis (MPS).

Tailoring Your Protein Intake: How Much Do You Really Need?

The recommended daily intake varies based on factors such as age, sex, and level of physical activity. For most adults, the general guideline is approximately 0.8 grams of protein per kilogram of body weight. However, athletes and individuals engaged in intense physical training may require higher amounts, often recommended at 1.2 to 2.0 grams per kilogram of body weight, depending on the intensity and type of exercise.

Greek Yogurt with Berries and Almonds

Greek yogurt granola and berry mix.Shutterstock

Protein Content: ~20g per serving (1 cup Greek yogurt, 1 tbsp almonds)

Why It Works: Greek yogurt is an excellent source of protein, delivering around 15-17g per cup. Berries add antioxidants and fiber, while almonds provide healthy fats and a protein boost.

How to Make: Scoop 1 cup of Greek yogurt into a bowl, top with a handful of fresh berries and a tablespoon of almonds. Add a drizzle of honey for sweetness.

Peanut Butter Banana Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

Protein Content: ~18g per serving (1 tbsp peanut butter, 1 cup milk)

Why It Works: Peanut butter and milk are both excellent protein sources, while the banana adds natural sweetness and potassium. This smoothie is quick to make and can be taken on the go.

How to Make: Blend 1 banana, 1 tbsp peanut butter, and 1 cup milk (or plant-based milk) together. Add a scoop of protein powder if you want to increase the protein content.

Scrambled Eggs with Spinach

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.Shutterstock

Protein Content: ~14g per serving (2 large eggs, 1 cup spinach)

Why It Works: Eggs are a powerhouse of protein, delivering about 7g per egg. Spinach adds fiber, vitamins, and minerals to the meal.

How to Make: Quickly scramble two eggs in a pan with 1 cup of spinach. Season with salt, pepper, and a dash of hot sauce if desired.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Cottage Cheese with Pineapple and Flaxseeds

Bowl of tasty cottage cheese with pineapple on wooden tableShutterstock

Protein Content: ~15g per serving (1 cup cottage cheese, 1 tbsp flaxseeds)

Why It Works: Cottage cheese is a protein-dense option that pairs well with the sweetness of pineapple. Flaxseeds add fiber and omega-3s for an extra nutritional boost.

How to Make: Scoop 1 cup of cottage cheese into a bowl, top with ½ cup of diced pineapple, and sprinkle with 1 tbsp of flaxseeds.

Protein Oatmeal with Almond Butter

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

Protein Content: ~15g per serving (1 scoop protein powder, 1 tbsp almond butter)

Why It Works: Adding protein powder to oatmeal makes this classic breakfast even more satisfying. Almond butter provides healthy fats and adds creaminess.

How to Make: Prepare ½ cup of oats as directed. Stir in 1 scoop of protein powder and top with 1 tbsp of almond butter.

Avocado Toast with a Poached Egg

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

Protein Content: ~13g per serving (1 slice whole-grain bread, 2 eggs)

Why It Works: Avocado toast is a trendy favorite, but adding a poached egg elevates it to a protein-rich meal. Whole-grain bread provides additional fiber.

How to Make: Toast a slice of whole-grain bread, spread ¼ of an avocado on top, and finish with a poached or fried egg.

Cottage Cheese and Berry Parfait

Overnight cheesecake oatmeal. Cheesecake morning breakfast layered parfafait dessert with homemade cottage cheese, mascarpone, oats and fresh raspberries, on sunny white concrete background copy spaceShutterstock

Protein Content: ~15g per serving (1 cup cottage cheese, ½ cup mixed berries)

Why It Works: Cottage cheese is an excellent source of protein, while berries provide fiber and antioxidants. This parfait is both delicious and quick to assemble.

How to Make: Layer 1 cup of cottage cheese with ½ cup of mixed berries in a bowl or jar. Top with a sprinkle of chia seeds or granola for crunch.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Chia Seed Pudding with Protein Powder

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,RaspberryShutterstock

Protein Content: ~18g per serving (2 tbsp chia seeds, 1 scoop protein powder)

Why It Works: Chia seeds are rich in fiber and plant-based protein, but adding a scoop of protein powder significantly increases the protein content. This make-ahead breakfast can be prepped the night before.

How to Make: Mix 2 tbsp of chia seeds with 1 cup of almond milk and 1 scoop of protein powder. Stir well and refrigerate overnight. Top with berries or nuts before eating.

Smoked Salmon on Whole Wheat Crackers

Salted salmon with whole wheat crackers, cream cheese and dillShutterstock

Protein Content: ~15g per serving (3 oz smoked salmon, 4 whole wheat crackers)

Why It Works: Smoked salmon is rich in both protein and omega-3 fatty acids, while whole wheat crackers add fiber and crunch. This is a perfect savory breakfast option.

How to Make: Top whole wheat crackers with 3 oz of smoked salmon and a dollop of cream cheese or Greek yogurt.

Overnight Oats with Almonds and Protein Powder

Overnight oats with bananas and nuts in snap lid glass jar on white marbleShutterstock

Protein Content: ~18g per serving (½ cup oats, 1 scoop protein powder)

Why It Works: Overnight oats are easy to make ahead, and adding protein powder boosts the nutritional profile. Almonds provide healthy fats and a little extra protein.

How to Make: Mix ½ cup of oats with 1/2 scoop of protein powder, 1 tbsp of almond butter, and 1 cup of milk or plant-based milk. Refrigerate overnight and top with almonds in the morning.

Hard-Boiled Eggs with Whole Wheat Toast

Egg. One boiled egg with wholemeal bread on a rusty background.Shutterstock

Protein Content: ~12g per serving (2 eggs, 1 slice whole wheat toast)

Why It Works: Hard-boiled eggs are a simple, grab-and-go source of protein. Pairing them with whole wheat toast adds fiber and makes the meal more satisfying.

How to Make: Boil 2 eggs in advance and store them in the fridge for busy mornings. Serve with a slice of whole wheat toast and a sprinkle of salt and pepper.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Bonus Tips for Boosting Protein at Breakfast

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

If you want to increase the protein content of your breakfast further, here are a few tips:

Add Protein Powder: Protein powder can be added to smoothies, oatmeal, pancakes, or yogurt for an instant protein boost.

Choose Greek Yogurt: Greek yogurt has almost double the protein of regular yogurt and is a versatile ingredient for both sweet and savory dishes.

Incorporate Seeds and Nuts: Chia seeds, flaxseeds, hemp seeds, almonds, and walnuts not only provide protein but also add healthy fats and fiber to your meals.

Pick Whole-Grain Options: Whole grains like quinoa, oats, and whole wheat bread are naturally higher in protein than refined grains.

Choose Whichever Breakfast Appeals to You

Spoon with thermostat yogurt in a girl's handShutterstock

These 11 quick and easy recipes are perfect for anyone with a busy schedule, offering a range of flavors and textures while keeping protein intake high. Whether you prefer savory options like scrambled eggs and avocado toast or sweet choices like chia seed pudding and Greek yogurt parfaits, there’s something here for every palate. However, it’s always important to consult with a doctor or dietitian before making significant changes to your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Quick And Easy Protein-Rich Breakfasts That Are Dietitian Approved

Woman with healthy juice showing thumb-up gesture on light background. Diet concept
Shutterstock
David Zinczenko
By David ZinczenkoSep 09, 2024
David Zinczenko
Dave is a globally recognized expert in health, fitness, nutrition, and weight loss and is the #1 New York Times bestselling author of 25 books in 15 languages.
See Full Bio
FACT CHECKED BY Alek Korab
✓Expert-Recommended

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

What if I told you that you could eat delicious and satisfying breakfasts, like pancakes, smoothies, scrambled eggs, and even breakfast sandwiches while losing weight and improving your overall health? You can have these 15 quick and easy protein-rich breakfasts from my book Zero Belly Breakfasts, each not only approved by dietitians but also designed to help you shed belly fat and boost your metabolism.

Starting your day with a protein-packed breakfast is key to feeling full, energized, and on track with your health goals. The American Heart Association recently emphasized the importance of eating earlier in the day, linking breakfast to improved heart health and reduced risks of cardiac arrest and stroke. Studies show that the body processes sugars more efficiently during the day, making breakfast the perfect time to consume nutrient-dense foods. Despite this, more than 30% of people skip breakfast, which is partly why obesity rates remain high.

The recipes in this collection contain powerful fat-burning proteins, fiber, and healthy fats that can help you reach your weight loss goals. In fact, regular consumption of high-protein breakfasts has been linked to increased satiety, reduced overall daily intake, and even a reduced risk of gaining belly fat. This is because proteins, such as those found in eggs, yogurt, and plant-based smoothies, trigger the body’s natural mechanisms for building lean muscle and maximizing calorie burn.

Mango Lassi Smoothie

Banana mango smoothie in a tall glass on a light background. Diet breakfast. Tropical fruit drink conceptShutterstock

This smoothie provides a tropical start to your day with a protein punch.

  • ½ cup mango
  • 1 frozen banana
  • 1 cup unsweetened coconut milk
  • 1 Tbsp cardamom
  • 1 scoop vanilla plant-based protein powder
  • Water to blend as necessary.

Protein: 19.3 g per serving.

Strawberry Pistachio Cream Smoothie

Strawberry smoothie or milkshake drink.Shutterstock

Packed with healthy fats and protein, this smoothie keeps you full and satisfied.

  • ½ cup frozen strawberries
  • ¼ cup pistachios
  • ½ avocado, peeled and pitted
  • 3 ice cubes
  • 1 tsp vanilla extract
  • 1 scoop vanilla plant-based protein powder
  • Water to blend.

Protein: 24.7 g per serving.

The Green Light Smoothie

green healthy smoothie, matcha, bananas, spinach, nutritious smoothieShutterstock

Filled with nutrient-dense spinach and pumpkin seeds, this smoothie provides a protein and fiber boost.

  • 1 frozen banana
  • 1 handful spinach
  • ¼ cup pumpkin seeds
  • 1 cup unsweetened almond milk
  • ½ scoop vanilla plant-based protein powder
  • Water to blend (optional)

Protein: 19 g per serving.

Anti-Inflammatory Turmeric Pineapple Smoothie

Tasty pineapple smoothie and sliced fruit on grey table, closeupShutterstock

This recipe combines anti-inflammatory ingredients like turmeric and pineapple with protein-rich hemp seeds.

  • ½ cup coconut light milk
  • 1 Tbsp coconut oil
  • ½ cup frozen pineapple
  • ½ banana
  • 1 tsp turmeric
  • 1 Tbsp hemp seeds
  • Ice and water to blend

Protein: 8 g per serving.

RELATED:The Best Pre-Workout and Post-Work Meals for Burning Fat

Classic Scrambled Eggs with Spinach

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.Shutterstock

Scrambled eggs are a quick way to load up on protein, and adding spinach boosts the fiber content.

  • 2 large eggs
  • 1 handful spinach
  • Salt and pepper to taste
  • Cook in olive oil

Protein: 13 g per serving.

Quinoa Porridge

Quinoa porridge with fresh blueberry, raspberry, walnuts and mint in a bowl on white background. close upShutterstock

Quinoa is a great grain alternative to oats and offers more protein.

  • 1 cup cooked quinoa
  • ½ cup almond milk
  • 1 Tbsp almond butter
  • 1 tsp cinnamon

Protein: 8 g per serving.

Smoked Salmon and Avocado Toast

Whole grain bread with avocado paste and salmonShutterstock

A delicious combination of protein and healthy fats that make a perfect breakfast.

  • 2 slices sprouted grain toast
  • 2 oz smoked salmon
  • ½ avocado, mashed
  • Salt, pepper, and lemon juice for flavor

Protein: 17 g per serving.

Greek Yogurt Parfait with Chia Seeds

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

Greek yogurt is an excellent source of protein and pairs well with fiber-rich chia seeds.

  • 1 cup Greek yogurt
  • 1 Tbsp chia seeds
  • ½ cup mixed berries

Protein: 15 g per serving.

RELATED:I Lost 45 Pounds and Transformed My Dad Bod by Walking More and Lifting

Egg and Veggie Scramble

Scrambled eggs with pepper, avocado and parsley with salad made witch eco spinach and rucola - close up.Shutterstock

Add veggies like bell peppers and onions to scrambled eggs for an extra nutrient boost.

  • 2 large eggs
  • ½ cup diced bell peppers
  • ¼ cup onions
  • Cooked in olive oil with salt and pepper

Protein: 14 g per serving.

Protein Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

These pancakes are a perfect high-protein treat for breakfast.

  • 1 scoop vanilla protein powder
  • 1 egg
  • 1 banana, mashed
  • 1 tsp baking powder
  • 1 Tbsp almond milk

Protein: 20 g per serving.

Almond Butter and Banana Toast

Peanut butter and banana on toast with selective focusShutterstock

This quick and easy breakfast is packed with healthy fats and protein.

  • 2 slices sprouted grain toast
  • 1 Tbsp almond butter
  • 1 banana, sliced

Protein: 8 g per serving.

RELATED:Top 15 Foods You Should Eat Every Day to Protect Your Liver

Cottage Cheese with Berries and Honey

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

Cottage cheese is a fantastic source of protein and pairs well with fresh fruit.

  • 1 cup low-fat cottage cheese
  • ½ cup mixed berries
  • 1 tsp honey

Protein: 27 g per serving.

Peanut Butter Oatmeal

Healthy oatmeal bowl with bananas, peanut butter, and shredded coconut, served in an eco-friendly container on a gray surface, ideal for a nutritious and delicious breakfastShutterstock

Adding peanut butter to your oatmeal increases the protein content significantly.

  • ½ cup rolled oats
  • 1 Tbsp peanut butter
  • 1 cup almond milk
  • 1 tsp cinnamon

Protein: 12 g per serving.

Tofu Scramble

Scrambled tofu egg vegan breakfastShutterstock

A plant-based alternative to scrambled eggs, tofu provides a great protein-packed breakfast.

  • 1 cup firm tofu, crumbled
  • ½ cup diced vegetables (bell peppers, onions)
  • 1 tsp turmeric for flavor
  • Cook in olive oil with salt and pepper

Protein: 20 g per serving.

RELATED:I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick

Turkey Sausage and Egg Breakfast Sandwich

Happy mature mother and adult daughter woman in aprons eating homemade sandwiches at table, having breakfast, lunch while cooking in kitchen together, laughing, talking, enjoying culinaryShutterstock

For a heartier breakfast, this sandwich provides plenty of protein to fuel your morning.

  • 2 turkey sausage patties
  • 1 whole wheat English muffin
  • 1 large egg
  • 1 slice low-fat cheese

Protein: 25 g per serving.

These easy, dietitian-approved recipes will keep your mornings simple yet nutritious, helping you stay full and satisfied while meeting your protein needs. Enjoy the convenience of quick prep and delicious flavors! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 42 Pounds with These 6 High-Protein Meals

Liezl Jayne Strydom
Copyright Liezl Jayne/Facebook
Alek Korab
By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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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.

Maintaining a healthy weight can be a challenge, especially when juggling a busy lifestyle. For many, finding nutritious, satisfying meals that support weight loss goals is a constant struggle. Liezl Jayne Strydom, a YouTube influencer with 1.2 million followers, faced this challenge head-on and successfully lost over 40 pounds by transforming her eating habits. Now, she's sharing her weight loss journey and the meal plan that helped her achieve her goals.

The Importance of Protein in Weight Loss

By now, we all know that protein is crucial for a healthy body. But why? "Protein is one of the most important things you need to be eating enough of every single day if you have a goal of weight loss in mind," says Certified clinical nutritionist Autumn Bates.

Liezl echoes this sentiment, adding, "During this time the thing that I really struggled with was finding lower calorie meals that were still balanced with all the food groups and that didn't leave me feeling hungry."

Calculating Your Protein Needs

Bates recommends a simple formula for determining your daily protein intake: "Multiply your weight in pounds by .73 to find out how much protein to take in every day." For example, a 150-pound person would need about 109.5 grams of protein daily for weight loss. Liezl adds, "If you ate all of this [in her meal plan], you'd be getting more than a hundred grams of protein for the day."

Start Your Day with a Protein-Packed Breakfast

Liezl kicks off her day with a simple yet nutritious breakfast. "I'm starting with two eggs, but you can also use a vegan egg replacer," she explains. Her spinach fried eggs on toast take just five minutes to prepare. Bates supports this choice, saying, "I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit."

Boost Your Morning with a Protein-Rich Coffee

To complement her breakfast, Liezl prepares an easy iced coffee. "It's got seven grams of protein in it, it's only 80 calories, and it's dairy-free," she notes. The recipe includes soy milk for its high protein content and creaminess.

Enjoy a Quick and Nutritious Lunch

For lunch, Liezl opts for a Mexican-inspired black bean salad with tortilla chips. "This is the kind of thing that I would've eaten for lunch a lot when I was trying to lose weight," she recalls. The salad includes cucumber, tomatoes, avocado, black beans, and cilantro, dressed with lime juice and olive oil.

Practice Portion Control

Liezl emphasizes the importance of portion control, even with healthy foods: "You can use about 140 calories worth of tortilla chips, which I find is usually the serving size on most bags of tortilla chips."

Satisfy Your Sweet Tooth with a Protein Smoothie

To curb post-lunch cravings, Liezl recommends her three-ingredient mango protein smoothie. "This is a great pre or post-workout snack if you want that, or just a little sweet tooth satisfier," she says. The smoothie combines frozen mango, protein powder, and almond milk, providing 25 grams of protein.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Prep a Flavorful Dinner for Multiple Meals

Liezl's dinner is a honey chicken dish with rice and green beans, which she meal preps for several days.

"My favorite thing about this meal is that it's amazing meal prep. So what I usually do when I'm making dinner is just make enough for a few servings," she explains.

Bates supports this approach, recommending chicken as a lean protein source: "About three ounces of cooked chicken breast will have around 27 to 28 grams of protein."

Explore Other Protein-Rich Dinner Options

While Liezl focuses on chicken, Bates suggests other protein-rich alternatives. "Three ounces of cooked salmon has about 22 grams of protein," she notes. For red meat lovers, Bates adds, "Three ounces of cooked beef has around 22 grams of protein, and it's so easy to use."

RELATED: 7 Things You Should Do to Boost Fat Burning

End Your Day with a Light, Protein-Rich Snack

For a late-night snack, Liezl suggests a simple veggie and hummus plate. "This is a high protein, high fiber snack before bed and it's very simple," she says. The snack includes cucumber, snap peas, and a quarter cup of hummus. Bates offers another option: "I love cottage cheese. Just about one cup will have between 24 to 28 grams of protein."

Customize Your Meal Plan

Liezl's meal plan is flexible, ranging from 1,200 to 1,800 calories per day. "To customize this meal plan for 1,200 calories, you can have the breakfast, the lunch, and the dinner, which are all roughly 400 calories. And then just leave out the snacks," she advises. For higher calorie needs, she suggests adding in various snacks and smoothies. Liezl emphasizes, "We're all different. We all need a different amount of calories to lose weight in a healthy way, so I will show you how to do that."

Track Your Progress

Liezl emphasizes the importance of tracking: "All these recipes are going to be on my blog for all these meals and these snacks with all the calories, so you can get that there." This aligns with Bates' recommendation to closely monitor protein intake for optimal weight loss results.

As Liezl says, "Meal prepping doesn't always have to be this big whole thing. You can just do it while you're making dinner anyway. It just makes sense."

RELATED: The “Most Anti-Aging Exercise” That Fitness Experts Swear By

The "3 Meals and 3 Snacks" Formula for Success

Liezl's 42-pound weight loss journey was built around a straightforward meal plan:

3 Main Meals:

  1. Breakfast: Spinach fried eggs with toast
  2. Lunch: Mexican-inspired black bean salad with tortilla chips
  3. Dinner: Honey chicken with rice and green beans

3 Snacks:

  1. Protein-rich iced coffee
  2. Mango protein smoothie
  3. Veggie and hummus plate

This "3 Meals and 3 Snacks" approach formed the foundation of her successful weight loss, demonstrating that a balanced, protein-rich diet can lead to significant results without sacrificing variety or satisfaction. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

30 Days of 30g Protein Meals From a Top Dietitian

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Christopher Roback
By Christopher RobackDec 05, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Ever stood in front of your fridge, wondering how to hit your protein goals without another bland chicken breast? You're not alone. Getting enough protein can feel like a daily puzzle, especially when you're trying to keep meals interesting and delicious.

That's where Sadia Badiei comes in. As a registered dietitian with a BSc in Dietetics, Sadia has made it her mission to show that nutritious eating doesn't have to be complicated or boring. Through her popular YouTube channel with over 4.6M followers, she's helping people worldwide discover that healthy eating can be both delicious and achievable.

Ready to transform your meals with protein-packed recipes that are actually exciting to eat? Let's dive into Sadia's expert advice for hitting your protein goals while keeping your taste buds happy.

Start Your Day Strong: Breakfast Protein Boosters

"Breakfast sets the tone for your entire day," Sadia explains in her post, recommending her protein-packed overnight oats. She suggests combining rolled oats with protein powder, chia seeds, and your choice of plant-based milk. "I love adding fresh berries and a dollop of almond butter for extra protein and healthy fats," she shares. This simple combination delivers a solid 30g of protein to kickstart your day.

RELATED:Trainer Reveals How His Clients “Effortlessly” Lose 22 Pounds With These 3 Walking Rules

Power Through Lunch: Quick High-Protein Solutions

For lunch, Sadia emphasizes the importance of preparation. "My go-to lunch is a mason jar salad with quinoa, chickpeas, and edamame," she notes. "The key is layering ingredients properly – proteins at the bottom, greens at the top – so everything stays fresh." This approach not only ensures you get your protein fix but also makes meal prep efficient and enjoyable.

Smart Smoothies: Blend Your Way to Better Protein

"Smoothies are a game-changer for protein intake," Sadia emphasizes. "I always start with a protein base like silken tofu or protein powder, then add greens, fruits, and seeds." Her favorite combination includes spinach, banana, hemp seeds, and plant-based protein powder, delivering an impressive 30g of protein per serving.

Protein-Packed Plant-Based Alternatives

Sadia is passionate about plant-based protein sources. "People often ask me how to get enough protein without animal products," she says. "Tempeh, seitan, and legumes are powerhouse ingredients that can easily provide 30g of protein per serving when prepared correctly." She recommends marinating tempeh in advance for better flavor absorption.

Evening Protein Optimization: Dinner Done Right

"Dinner is an opportunity to experiment with different protein combinations," Sadia explains. Her favorite evening meal combines stir-fried tempeh with brown rice and vegetables. "The key is to think in layers of protein – your main protein source, complementary proteins from grains, and additional protein from toppings like seeds or nutritional yeast."

RELATED:Coach Shares Her High-Protein “Cloud” Pizza Secret for Getting Sculpted Abs

Strategic Snacking: Between-Meal Protein Boosts

Between meals, Sadia recommends keeping protein-rich snacks handy. "I always have homemade energy balls made with dates, nuts, and protein powder ready to go," she advises. These convenient snacks help maintain steady energy levels while contributing to daily protein goals. "Even a simple apple with almond butter can provide a decent protein boost," she adds.

Post-Workout Protein Optimization

"The post-workout window is crucial for protein intake," Sadia emphasizes. She recommends preparing a quick protein shake or smoothie bowl within 30 minutes of exercise. "I combine plant-based protein powder with banana, spinach, and a tablespoon of nut butter for optimal recovery," she shares.

Meal Prep Mastery: Setting Yourself Up for Success

Success with high-protein meals comes down to preparation. "Spend a couple of hours on Sunday prepping protein sources for the week," Sadia suggests. "Cook a batch of lentils, prepare some marinated tofu, and portion out your nuts and seeds. This makes it so much easier to hit your protein goals during busy weekdays."

RELATED: Woman Who Hated Exercise Lost 12 Pounds From 30 Days of Walking

Creative Protein Combinations

"Don't be afraid to think outside the box," Sadia encourages. She recommends unexpected protein combinations like quinoa breakfast bowls or chickpea pasta. "One of my favorite tricks is adding white beans to smoothies – you can't taste them, but they boost the protein content significantly," she reveals.

Sustainable Protein Habits: Making It Last

Building sustainable protein habits is essential for long-term success. "The key is finding protein sources you genuinely enjoy," Sadia emphasizes. "Start with familiar foods and gradually experiment with new ingredients and combinations. Before you know it, hitting your protein goals will become second nature."

The Science Behind Protein Timing

Recent research from the Mayo Clinic supports Sadia's emphasis on protein distribution throughout the day. "Consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management," their experts note. This aligns with Sadia's breakfast strategies, and there's more science to back it up. According to the Cleveland Clinic, athletes and active individuals should aim for "1 to 1.5 grams of protein per pound of their goal weight," though they emphasize the importance of personalizing this recommendation based on individual needs and activity levels.

How Protein Supports Your Weight Management Goals

The Mayo Clinic's research reveals why Sadia's high-protein approach is so effective: "Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

This scientific finding explains why her protein-rich meal suggestions help maintain satiety throughout the day. WebMD further supports this approach, noting that "adequate protein intake within a calorie-reduced diet helps preserve muscle mass during weight loss. Aiming for 25 to 30 grams of protein in each meal supports muscle maintenance."

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Meal Timing for Maximum Benefits

The National Institutes of Health reinforces Sadia's meal prep advice with their finding that "consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

This research backs up her emphasis on preparation and planning. Harvard Health adds that "preparing meals in advance allows for better portion control, reducing the likelihood of overeating and aiding in weight management." These findings support why Sadia's practical meal prep strategies are so effective for long-term success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Easy High Protein Breakfasts This World Record Holder Eats Every Week

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Copyright Lucy Davis Fit/YouTube
Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Hitting your protein goals shouldn't mean spending hours in the kitchen or choking down another bland shake. Whether you're rushing to the gym or heading to work, getting enough protein at breakfast can feel impossible. But what if you could start your day with delicious, protein-packed meals that take minutes to make and keep you full for hours?

Enter Lucy Davis, the 28-year-old fitness phenomenon who recently shattered the HYROX Solo world record, completing eight rounds of 1km runs and functional workouts in just 59 minutes. As someone who needs to maintain high energy levels throughout intense training, Lucy has mastered the art of quick, protein-rich meals that actually taste good.

"I get a lot of protein in my diet, approximately 165 to 170 grams a day. It suits me, it suits my lifestyle," says Lucy, founder of the MyCoach App and a Gymshark athlete. Now, she's sharing her four favorite breakfast recipes that each pack an impressive 40g of protein – that's more protein than five eggs! Read on to discover how to make these game-changing breakfasts that will revolutionize your morning routine while helping you hit your fitness goals.

Make Your Perfect Yo Bowl (40g Protein, 382 Calories)

"I use 320 grams of high-protein yogurt as the base," Lucy explains in her post. She tops it with chopped apple for volume and frozen raspberries, which she prefers for both value and taste. "I actually buy frozen raspberries because they're a lot more value for money and they actually just taste better," she shares. The bowl gets extra flavor from blueberries, a sprinkle of cinnamon, and crunchy peanut butter. "I finish it with sugar-free syrup instead of honey – you get more sweetness for fewer calories," she adds.

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Power Up with Protein Oats (40g Protein, 439 Calories)

"I start with 50 grams of oats, but you can adjust based on your goals," Lucy shares. She creates a creamy consistency by combining oat milk and water, then adds vegan chocolate protein powder while cooking on low heat. "Keep mixing to have a thicker consistency," she advises. Fresh blueberries, apple chunks, and cinnamon enhance the flavor. "The zero-calorie syrup really brings out the chocolate taste," Lucy notes. "I honestly get every single last scrap from that bowl."

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Whip Up Quick Protein Pancakes (41g Protein, 357 Calories)

Using a protein pancake mix makes this breakfast super efficient. "I just add water and milk to get the right consistency," Lucy explains. She uses cooking spray instead of oil to keep calories low, making about four pancakes per serving. "I use a shaker – I find it easier to pour and actually shake, what an absolute great invention," she says enthusiastically. For flipping, Lucy has a pro tip: "I don't even flip it, I just use the spatula to actually flip it for me." She keeps the toppings simple – just peanut butter and syrup, but suggests you can add yogurt or berries if you prefer.

Bake a Savory Egg White Skillet (41g Protein, 250 Calories)

"This is my newest creation and it's absolutely delicious," Lucy reveals. She combines broccoli, tomatoes, and mushrooms with seven egg whites and seasoning. "Sometimes I do end up adding red onion as well. It just depends how I'm feeling," she shares. Lucy's secret to great flavor is seasoning: "I add so much seasoning, I always do, so that's just an all-purpose seasoning, and then I also add garlic and a bit of barbecue seasoning as well."

Pro Tips for Prep

Lucy emphasizes the versatility of these recipes. "These are things I always have," she says. "They're quick, they're easy, they're efficient, and they'll help you hit a high protein." For the egg white skillet, she offers an important safety tip: "Be really, really careful because the handle of your pan will be super hot, so make sure that you do keep your oven gloves on. I've made that mistake before where I have just grabbed the handle without oven gloves on and burnt my hand."

RELATED:A Fitness Coach Reveals Top 10 Rules to Burn Body Fat Every Day

Make It Your Own

What makes these recipes special is their flexibility. "You don't have to add all of this fruit if you don't actually like it," Lucy notes about the Yo Bowl. For the protein powder in the oats, she adds, "It doesn't have to be vegan protein, obviously. It might waver the calories and the protein a little bit in terms of the macros, but it's completely up to you." This adaptability makes these recipes perfect for any dietary preference or fitness goal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Protein Dinners That Helped Mom Lose 10 Lbs

Ashley Smith lookbeneath__thesurface
Copyright lookbeneath__thesurface/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 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.

Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

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

2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

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

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Best Foods to Burn Fat

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I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 2025
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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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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

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Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

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

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

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Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

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Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

8 Foods to Avoid If You Want to Lose Weight After 50

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Leah Groth
By Leah GrothMar 27, 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.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

canned, tin, soupShutterstock

Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

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Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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

Alcohol

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Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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