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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 missthese 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

20 Foods That Strip Belly Flab

Melissa Pfeister
20 Foods That Strip Belly Fat
Copyright Melissa Pfeister
Melissa Pfeister
By Melissa PfeisterMay 10, 2025
Melissa Pfeister
Melissa Pfeister is the founder of the health and wellness brand Stripped with Melissa and the host of the podcast Side Piece.
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✓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.

Growing up in Ohio, my life revolved around sports. I was so serious about being “the female Michael Jordan” that I convinced my parents to build a half-basketball court in our backyard and turn our basement into a full-blown workout facility. Playing sports and working out year-round ultimately got me into learning about food and healthy ways of eating. That then turned into wanting to help others do the same, which is why I became a Stanford Medicine-certified nutritionist and started my business, Stripped with Melissa. This turned into working with Body Network's sister site, Eat This, Not That! on their Medical Expert Board. Helping people with their nutrition and on their weight loss journey is my greatest love and passion! Read on to discover the key foods that help reduce belly fat and learn proven tactics to kickstart your weight loss journey and stay on track.

Good Ol’ H2O

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

Yes, water! Water is SO awesome for your entire body, especially when trying to burn belly fat or any fat. Not only does water fill you up without filling you out, but it keeps your body hydrated. A hydrated body allows for fat molecules to break down, helping you to burn off energy!

Avocado

Sliced,Avocado,On,A,Cutting,Board​AvocadoShutterstock

Not only is avocado one of my absolute favorite foods ever, but it’s also full of omega-3 fatty acids which helps to reduce visceral fat. Visceral fat is also known as “toxic fat” stored for winter or any season deep within your body, especially within your belly. The more we can chop away at the visceral fat, the slimmer and healthier your belly and body become!

Kale & Spinach

kale salad leaves close up with water drops background​Leafy GreensShutterstock

Numbers 3 & 4 go to the rockstars kale and spinach. Not only can you eat them raw or cook them up in so many ways, but dark leafy greens are low-calorie, little to no fat, and perfect for getting that belly lean and mean!

Eggs in the package​EggsShutterstock

Numbers 5 & 6 go to my other loves, eggs and fish! Protein-packed foods like these two all-stars increase your body’s metabolic function, which gets your body working, resulting in less abdominal fat! Whole eggs are great, but just using the whites is very eggcellent with lower calories than eating the egg yolk as well.

Hot Sauce

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers​Spice Up Your Food with Healthy CondimentsShutterstock

Number 7 might be my all-time favorite ever… hot sauce! The hot part of your favorite spicy food comes from a compound called capsaicin. This has been shown to boost your metabolism, helping your body to burn more calories and fat. Hot sauce or salsa are also beneficial when used as a healthy, low-calorie ingredient or condiment instead of high-fat butter or margarine. When in doubt, hot sauce it out!

Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

Beans beans, they’re good for your heart, the more you eat them the more you… lose that weight! Yes, it’s true, beans ARE the magical fruit! Low-fat and loaded with fiber, beans help to keep your body filling up without filling you out!

Cinnamon

Cinnamon sticks on a wooden background. Cinnamon spice in a spoon and bowl. Ceylon cinnamon.Shutterstock

Cinnamon is SO fine that’s why it’s #9! Oh, how I LOVE cinnamon. Whether adding to your morning coffee or bowl of oatmeal, there are many benefits to using cinnamon. As with hot sauce or salsa, it has zero to no calories and is an amazing substitute for sugar. While sipping that cinnamon in your coffee, digestion is improved which lends to your metabolism kicking into gear and burning extra calories and fat!

Nuts

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,​Nuts and SeedsShutterstock

Number 10 is NUTS! No, really, nuts like almonds are full of those amazing omega-3 fats, protein, vitamins, and minerals which help to keep you feeling fuller longer. They also contain amygdalin, a compound shown to help reduce belly and body fat overall. So enjoy. It’s time to be nutty!

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Nowadays, so many of us have an uneasy gut. Gut issues are a pain, literally, and absolutely no fun. The great news, there’s a way to help and eating yogurt is one of them! Yogurt is an amazing source of probiotics helping to support the bacteria good for gut health. These probiotics assist you not only in feeling better in your gut but helping you lose that stubborn belly fat!

Chicken & Turkey

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

#12 & lucky 13…Get your meat! Well, chicken and turkey! I cannot say enough about foods high in protein. But please do me a favor and sub out that red meat for the low-fat, and most importantly, healthy fat turkey and chicken!

Salmon and Tuna

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

Is that tasty chicken of the sea… salmon and tuna! Remember with those almonds and avocados, salmon is full of heart and belly healthy omega-3s which help to boost your metabolism and reduce that underneath visceral belly fat! Both are also high in protein helping you to feel fuller for a longer time.

Apples

Ripe red apples on table close upShutterstock

An apple a day keeps the belly fat away! Apples are one of the highest-fiber fruits packing a huge healthy punch to that belly fat. Fiber slows digestion in your gut, helping you feel fuller longer. Although apple contain natural sugar, the high fiber actually slows down blood sugar absorbed as well!

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats baby! Grab those oats, add some cinnamon, and make a heart healthy, belly fat fighting meal! Oats are high in soluble fiber which, like with the fiber in those apples, slows digestion by the absorption of water AND blood sugar. Oats are oatastic so enjoy your cinnamon flavored oatmeal for breakfast!

Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Broccoli is so good for your body! Broccoli contains vitamin K which is amazing for fat metabolism. Broccoli also contains a compound called carotenoids that helps to get the fat burning going and help you lose that belly fat!

Protein Shake

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Shake shake, shake it off! And by shake, I mean grab a protein shake. Some of us don’t get enough protein in the day, so having a protein shake is a quick and easy way to fuel up on that goodness your body needs. Along with all the amazing protein packed foods above, the protein in these shakes make you feel fuller longer while helping your muscles burn fat and get the recharge they need to keep burning, building and getting stronger!

Green Tea

trendy 40 years old woman in black body lingerie and red bathrobe in the modern house in sunny day drinking cup of green tea.​5. Green TeaShutterstock

Want a drink?! Well look no further! Number 20 is one of my favorite go-to’s Green Tea! Whether you’re a hot tea or an iced tea lover, green tea contains not only caffeine, but a type of antioxidant called catechin. Catechin combined with the caffeine can speed up your metabolism, increasing the amount of energy used and helping to break down that stubborn excess belly fat. So, grab a glass or cup, add some cinnamon and say bye-bye to that weight!

Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your Body

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

You know that old saying “You are what you eat”? Well, I’m a very firm believer in it! Eating donuts every day doesn’t mean you are going to turn into one however, all the calories, sugar and fat in those donuts will leave its mark on your body. A funny story about that little saying too…when first becoming a mom, I was big on making sure my baby had enough vegetables. When taking my boy to his one-year check-up, the doctor asked if I often fed him orange-colored vegetables like sweet potatoes, carrots, and squash. I proudly responded, “Yes!” She then asked me to look at the bottom of his feet and pointed out the light color of orange they were. While she was very proud as his pediatrician, she said he’s literally turning orange, so maybe don’t have to feed him so many!

Belly Flab Strip Tip: Take It One Day at a Time

overweight woman on scale at homeStep Five: Stay ConsistentShutterstock

Please know when you’re about to begin your weight loss journey, take it one day at a time and take small steps! Losing weight and getting healthy is a marathon, not a sprint. It’s not about crazy fad diets that are impossible to sustain long term. Just as you would starting back to riding a bike or working out, slow and steady wins the race! Staying positive and taking everything, no matter how small you might think it may be, as a win is huge. We are always so busy with work, kids and taking care of everyone else, it’s important to take care of yourself. The healthier and happier you are, both physically and mentally, the better you are for everyone else!

Oh, how I love all the deliciously amazing foods that are great for your entire body, especially for your belly! There are so many to choose from, but these are some of my favorites!

Belly Flab Strip Tip: Start Small

Melissa Pfeister

Copyright Melissa Pfeister

I’m a firm believer that small changes make a BIG difference. It’s not about a complete 180 of your eating. Take one meal and start to make changes. Get comfortable with the new routine. Strive for being confident. As much as you are wanting a change physically, we must change your mental game and outlook as well. Don’t forget to be proud of yourself. The more fun you have with it, the more success you will have in the long run. All these foods are amazing for your body and to burn belly fat, for best results though get moving and keep that exercise going. The more you move, the more your body is working and helping you on your successful belly-fat fighting, weight loss journey!

About the author: Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.

Fitness & Workouts

I Lost 50 Pounds in 8 Months by Walking

Carlo Costanzo vCloudInfo
I Lost 50 Pounds in 8 Months by Walking
Copyright vCloudInfo/YouTube
Leah Suzanne
By Leah SuzanneMay 10, 2025
Leah Suzanne
Freelance Writer/Editor
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You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video, he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.

He Wants to Help Inspire Others with His Story

Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

He Tipped the Scales at 250

Check your body shape with white weight scales, top view.Shutterstock

He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

He Set a Goal to Walk 3 Miles Every Day

Person walking to Freedom Concept​Here’s How Many Calories You Can Burn WalkingShutterstock

“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

He Was Inspired by Someone Who Did a 5K Daily

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,Seashore​Your Sustainable Path ForwardShutterstock

He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

It Took Him an Hour to Walk 3 Miles or 7,000 Steps

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

It Wasn’t “Too Taxing” On His Body

tourist couple walking on cobblestone street vacation in europe on holiday break​Don’t Increase Walking Too FastShutterstock

“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

He Started Working Out with a Trainer

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”

He Walks No Matter What

Man walking on sunlit trail in autumn forest enjoying peaceful walk in nature​Walk for 30 MinutesShutterstock

He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

He Also Logged His Food

Person using Apple i-phone to press and access the MyFitnessPal app / application​1. Track Your Food IntakeShutterstock

Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

He Lost 55 Pounds in 7 Months

Male athlete measuring Body Composition with Scale​Fine-Tuning Your Medication ProtocolShutterstock

Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

After 8 Months, His Weight Stabilized at 205

A happy man is relaxing on green grass with squint eyes and raised up to sky arms at sunny summer day at park background. Concept of wellbeing and healthy lifestyle

Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

He Hopes His Story Will Help Others

“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.”

Nutrition & Diet

Mom Lost 35 Pounds in 5 Months with 5 Habits

Katie Tufte cortisolsavvymama cortisol.savvy.mama
Copyright cortisol.savvy.mama/Instagram
Leah Suzanne
By Leah SuzanneMay 10, 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.

Are you dealing with high cortisol and struggling to lose weight? Katie Tufte is a mom and influencer whose mission is “helping moms conquer weight loss, energy, and support cortisol + GLP-1 naturally.” In a new social media post, she reveals the simple changes she made to lose weight fast. “5 habits that helped me go from 175 to 140 pounds in 5 months,” she writes.

She Discovered She Had High Cortisol

“When I discovered I was dealing with high cortisol, I felt stuck—like nothing was working for me. But I made a few key changes to my daily routine that helped me lower cortisol naturally and finally start losing weight,” she writes.

Less Intense Workouts

Swapping out high-intensity workouts for lower-intensity alternatives was a game-changer. “I started walking…a lot! And strength training 3-4 times a week!” she reveals.

She Hydrated

She also prioritized hydration. However, she didn’t drink plain water; instead drinking water infused with minerals. “Staying hydrated with electrolytes,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Went to Bed Earlier

By setting an earlier bedtime, getting more sleep also enabled her to lose weight faster. “Prioritizing sleep is crucial for stress relief and hormone balance,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Changed Her Diet

She also made some dietary changes. “I started eating balanced meals, focusing on increasing protein to stabilize my blood sugar,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Cortisol Supporting Supplement

She maintains that taking a cortisol-supporting supplement was very helpful. “This was the game-changer that helped manage my stress levels effectively,” she says.

You Can Break the Cycle

“Within 5 months, I lost 30 pounds that I’d been struggling with for years, and my energy levels came back! And about a year later, I added in gut health and lost another 5! By supporting your cortisol levels and gut health, you can finally break free from the cycle of stress and weight gain,” 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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