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3 Easy Meal Hacks That Help You Eat 100g of Protein a Day and Burn Fat

Transform your body with this simple protein strategy.

Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Siddharth Tiwari hypertroph
Copyright hypertroph/Instagram
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Nutrition & Diet

Finding time to meet your daily protein needs can feel impossible with a busy schedule. As Siddharth, a certified fitness coach, explains, "People who fail to plan are planning to fail. Whether it's your business, your health, or your diet, solid planning is necessary." Consuming 100g of protein daily can transform your fitness results, helping you build muscle and burn fat more effectively. The best part? It doesn't require complex meal plans. These three easy hacks will help you revolutionize your nutrition approach and maximize your gym results.

Why Your Body Needs 100g of Protein

Most people severely underestimate their protein requirements. Siddharth points out that "the majority of people don't even fulfill their daily minimum protein requirement, which is 1 gram per kg." While this minimum prevents deficiency, it doesn't support muscle growth or fat loss. Research shows that those who exercise and do strength training need about 1.6-1.8g per kg of bodyweight for optimal results. For a 60kg person, that's approximately 96-108g daily. Protein is also the most satiating macronutrient, which helps control hunger while supporting fat loss and muscle preservation.

Hack #1: Use the Protein Slot Approach

The simplest way to hit your protein target is dividing it across your daily meals. "If 100g of protein is required in your daily diet, then roughly from every meal, 25-30g of protein should be obtained," Siddharth suggests. This means creating a "protein slot" in every meal—breakfast, lunch, dinner, and potentially a snack. The genius of this approach is its simplicity. Instead of complex calculations, you just need to ensure each meal contains a quality protein source that delivers around 25g. If one meal falls short, simply add more to another.

Hack #2: Create Ready-to-Cook Protein Blocks

The game-changer for consistent protein intake is what Siddharth calls "protein blocks"—prepped protein sources that are ready to cook in just 2 minutes. "Keep your fridge stocked with protein blocks," he advises. This includes marinated chicken breast, prepared tofu or paneer, boiled eggs, and Greek yogurt. For non-vegetarians, batch-marinate chicken with simple spices and store it. Vegetarians can prep paneer or tofu in advance. Boil a dozen eggs at once for grab-and-go protein. Having these options readily available eliminates decision fatigue and makes hitting your protein target effortless.

Hack #3: Leverage Protein Supplements Strategically

Protein powder is your secret weapon for busy days. "Whey protein is the most convenient protein source," says Siddharth. "In one scoop of protein, you get 25g highest-quality protein, instantly." While whole foods should provide most of your nutrition, Siddharth recommends that "daily, up to 50% protein needs, you can get from whey protein." For a 100g goal, that means up to 2 scoops daily. On especially hectic days, you might use 3-4 scoops. A quick protein smoothie combining powder with milk, fruit, and perhaps peanut butter delivers complete nutrition in minutes.

Choose Your Primary Protein Sources

Identifying your top protein sources simplifies meal planning. Non-vegetarians can focus on chicken breast, eggs, and whey protein. Vegetarians might prefer paneer (cottage cheese), yogurt, and whey protein—ideally low-fat versions. Vegans can rely on tofu, soya chunks, and plant-based protein powder. As Siddharth explains, "Most people, on a day-to-day basis, stick to their top three as a matter of routine." Once you've identified your preferred sources, incorporating them into meals becomes second nature.

Design Your Go-To Meals

Creating a sustainable protein system requires finding meal combinations that work for you. "Repeat your go-to meals," Siddharth emphasizes. "Repetition is the secret of mastery." Develop 5-10 reliable, protein-rich meals you enjoy and can prepare quickly. This might be scrambled eggs with toast, a protein-enhanced khichdi, or a simple chicken salad. The key is simplicity and repeatability. When you find what works, there's no need to reinvent your diet daily. As Siddharth puts it, "On a daily basis, automate good decision making."

Results You Can Expect

When you consistently hit your protein target, the results become evident in fat loss and muscle development. Your gym performance improves as your muscles recover faster between workouts. The increased protein intake supports muscle preservation during fat loss, giving you that lean, defined look. You'll also notice improved satiety—protein keeps you fuller longer, reducing cravings and making calorie control easier. As Siddharth says, "For 4-8 weeks, you have to be sincere with your diet. Design your systems, track daily, refine your approach—and you'll be set for life." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

3 Easy Meal Hacks That Help You Eat 100g of Protein a Day and Burn Fat

Siddharth Tiwari hypertroph
Copyright hypertroph/Instagram
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Finding time to meet your daily protein needs can feel impossible with a busy schedule. As Siddharth, a certified fitness coach, explains, "People who fail to plan are planning to fail. Whether it's your business, your health, or your diet, solid planning is necessary." Consuming 100g of protein daily can transform your fitness results, helping you build muscle and burn fat more effectively. The best part? It doesn't require complex meal plans. These three easy hacks will help you revolutionize your nutrition approach and maximize your gym results.

Why Your Body Needs 100g of Protein

Most people severely underestimate their protein requirements. Siddharth points out that "the majority of people don't even fulfill their daily minimum protein requirement, which is 1 gram per kg." While this minimum prevents deficiency, it doesn't support muscle growth or fat loss. Research shows that those who exercise and do strength training need about 1.6-1.8g per kg of bodyweight for optimal results. For a 60kg person, that's approximately 96-108g daily. Protein is also the most satiating macronutrient, which helps control hunger while supporting fat loss and muscle preservation.

Hack #1: Use the Protein Slot Approach

The simplest way to hit your protein target is dividing it across your daily meals. "If 100g of protein is required in your daily diet, then roughly from every meal, 25-30g of protein should be obtained," Siddharth suggests. This means creating a "protein slot" in every meal—breakfast, lunch, dinner, and potentially a snack. The genius of this approach is its simplicity. Instead of complex calculations, you just need to ensure each meal contains a quality protein source that delivers around 25g. If one meal falls short, simply add more to another.

Hack #2: Create Ready-to-Cook Protein Blocks

The game-changer for consistent protein intake is what Siddharth calls "protein blocks"—prepped protein sources that are ready to cook in just 2 minutes. "Keep your fridge stocked with protein blocks," he advises. This includes marinated chicken breast, prepared tofu or paneer, boiled eggs, and Greek yogurt. For non-vegetarians, batch-marinate chicken with simple spices and store it. Vegetarians can prep paneer or tofu in advance. Boil a dozen eggs at once for grab-and-go protein. Having these options readily available eliminates decision fatigue and makes hitting your protein target effortless.

Hack #3: Leverage Protein Supplements Strategically

Protein powder is your secret weapon for busy days. "Whey protein is the most convenient protein source," says Siddharth. "In one scoop of protein, you get 25g highest-quality protein, instantly." While whole foods should provide most of your nutrition, Siddharth recommends that "daily, up to 50% protein needs, you can get from whey protein." For a 100g goal, that means up to 2 scoops daily. On especially hectic days, you might use 3-4 scoops. A quick protein smoothie combining powder with milk, fruit, and perhaps peanut butter delivers complete nutrition in minutes.

Choose Your Primary Protein Sources

Identifying your top protein sources simplifies meal planning. Non-vegetarians can focus on chicken breast, eggs, and whey protein. Vegetarians might prefer paneer (cottage cheese), yogurt, and whey protein—ideally low-fat versions. Vegans can rely on tofu, soya chunks, and plant-based protein powder. As Siddharth explains, "Most people, on a day-to-day basis, stick to their top three as a matter of routine." Once you've identified your preferred sources, incorporating them into meals becomes second nature.

Design Your Go-To Meals

Creating a sustainable protein system requires finding meal combinations that work for you. "Repeat your go-to meals," Siddharth emphasizes. "Repetition is the secret of mastery." Develop 5-10 reliable, protein-rich meals you enjoy and can prepare quickly. This might be scrambled eggs with toast, a protein-enhanced khichdi, or a simple chicken salad. The key is simplicity and repeatability. When you find what works, there's no need to reinvent your diet daily. As Siddharth puts it, "On a daily basis, automate good decision making."

Results You Can Expect

When you consistently hit your protein target, the results become evident in fat loss and muscle development. Your gym performance improves as your muscles recover faster between workouts. The increased protein intake supports muscle preservation during fat loss, giving you that lean, defined look. You'll also notice improved satiety—protein keeps you fuller longer, reducing cravings and making calorie control easier. As Siddharth says, "For 4-8 weeks, you have to be sincere with your diet. Design your systems, track daily, refine your approach—and you'll be set for life." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Your 10-Minute Taco Bowl

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

Protein-Packed Kale Salad in Minutes

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

Fat-Burning 10-Minute Stir Fry

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

No-Cook Tuna Protein Bowl for Fat Loss

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

Muscle-Building Protein Pasta in 10 Minutes

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

Your 10-Minute Fat-Burning Protein Plate

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

The 10-Minute Secret to Sustainable Fat Loss

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

Nutrition & Diet

5 “Lazy Meals” with 50 Grams of Protein That Help Burn Fat

Brittney Blanco
​Lean Turkey Taco Lettuce Wraps
Copyright bylt.by.britt/Instagram
Leah Suzanne
By Leah SuzanneApr 09, 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.

Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals some of her go-to lazy girl meals to help burn fat and build muscle. “When I need 50 grams of protein and under 550 calories per meal to lose fat and build muscle, here are 5 meals I eat on repeat,” she writes in the caption, adding that each consists of only 5 ingredients.

1. Turkey Taco Bowl

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

Ingredients:

• 4 oz lean ground turkey

• 1/2 cup cooked jasmine rice

• 1/4 cup black beans

• 2 tbsp salsa

• 1/4 avocado.

Macros: 49g protein | 35g carbs | 21g fat | 520 cals.

2. Protein Pancake Stack

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.​Mistake 4: Cleaning Your PlateShutterstock

Ingredients:

• 1 scoop vanilla whey protein

• 1/3 cup oats

• 2 egg whites

• 1/2 banana (mashed)

• 1/4 tsp baking powder

Macros: 51g protein | 32g carbs | 10g fat | 430 cals.

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

3. Turkey Pesto Sandwich

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Ingredients:

• 4 oz sliced turkey breast (deli, low sodium)

• 2 slices sprouted grain bread (like Ezekiel or Dave’s Killer Bread)

• 1 tbsp pesto

• 1 slice provolone cheese

• Handful of spinach

Macros: 50g protein | 34g carbs | 17g fat | 520 cals.

4. Greek Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood background​5. Greek Yogurt ParfaitShutterstock

Ingredients:

• 1 cup nonfat Greek yogurt

• 1 scoop vanilla protein

• 1/4 cup blueberries

• 1 tbsp almond butter

• 1 tbsp chia seeds

Macros: 52g protein | 24g carbs | 18g fat | 510 cals.

5. Egg & Veggie Scramble with Toast

Scrambled Eggs on toasted bread for healthy breakfast or brunch on white background, top view, copy space.Shutterstock

Ingredients:

• 3 egg whites + 1 whole egg

• 1/4 cup shredded mozzarella (part skim)

• 1/2 cup bell peppers/onions

• 1 slice Ezekiel bread

• 1 tsp olive oil (for cooking)

Macros: 50g protein | 25g carbs | 20g fat | 525 cals.

And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Ways Protein Burns Stubborn Belly Fat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black
Shutterstock
Christopher Roback
By Christopher RobackOct 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

If you've ever tried to lose belly fat, you know it’s one of the trickiest areas to target. But here’s the good news: protein might be the secret weapon you’re missing. Unlike carbs or fats, protein does more than just fuel your body—it actively works to torch calories, curb hunger, and keep your metabolism in high gear. Imagine burning more calories simply by digesting a delicious meal! By adding more protein to your diet, you’re not just eating to survive; you’re setting your body up to become a fat-burning machine. Here’s how protein can help you slim down your waistline and keep those stubborn pounds off for good.

Protein Boosts Your Calorie Burn

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

The Thermic Effect of Food

When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.

Protein Keeps You Full Longer

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

Say Goodbye to Cravings

Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.

RELATED: She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Preserves Muscle, Burns Fat

Beautiful brunette sexy athletic muscular young brunette Caucasian fitness girl working out training in the gym gaining weight pumping up abs muscles and poses bodybuilding health care conceptShutterstock

Building Lean Muscle for Fat Loss

When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.

Reduces Cravings and Late-Night Snacking

woman by the open refrigerator at nightShutterstock

Balancing Blood Sugar Levels

Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.

Protein-Rich Foods Are Nutrient-Dense

Chicken eggs in sack bag on black background.Shutterstock

More Nutrients, Fewer Empty Calories

High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.

Improves Fat-Burning While at Rest

Back of woman relaxingly practicing meditation yoga in the forest to attain happiness from inner peace wisdom serenity with beam of sun light for healthy mind wellbeing and wellness soul conceptShutterstock

Preserving Lean Body Mass

Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!

Easy to Incorporate into Every Meal

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Practical Ways to Add Protein

From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.

RELATED: Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Supports Mental and Physical Stamina

Woman,Stretching,Her,Arms,In,Bamboo,GardenShutterstock

Power Through Your Day with Protein

Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. 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

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

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

Try Eating More Vegetables, Expert Says

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

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

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