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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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Copyright Pick Up Limes/YouTube
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

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

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Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 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.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Leah Suzanne
By Leah SuzanneApr 01, 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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

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

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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