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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.

3 High-Protein, Low-Carb Meals That Helped This Woman Drop 40 Pounds

More protein, same low carbs = the weight loss key you're missing

Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Dr. Annie Lampella KetoFocus
Copyright KetoFocus/YouTube
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

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

Why I Ditched Intermittent Fasting

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

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

Breakfast: Easy Egg Bites You Can Make Ahead

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

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

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

The Magic Number: 30 Grams Per Meal

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

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

Lunch: That Fancy Chopped Salad Everyone's Making

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

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

Eat The Rainbow (With Plenty of Protein)

Fresh Romano salad on wooden tableShutterstock

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

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

Why This Salad Actually Fills You Up

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

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

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

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

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

The Secret Ingredient: Lupin Bean Pasta

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

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

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

When Recipes Go Wrong: Quick Fixes

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

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

It's Not Just About Weight Loss

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

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

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

Think About Your Future Self

Young couple strolling in the parkShutterstock

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


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

More For You

Nutrition & Diet

3 High-Protein, Low-Carb Meals That Helped This Woman Drop 40 Pounds

Dr. Annie Lampella KetoFocus
Copyright KetoFocus/YouTube
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Why I Ditched Intermittent Fasting

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

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

Breakfast: Easy Egg Bites You Can Make Ahead

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

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

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

The Magic Number: 30 Grams Per Meal

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

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

Lunch: That Fancy Chopped Salad Everyone's Making

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

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

Eat The Rainbow (With Plenty of Protein)

Fresh Romano salad on wooden tableShutterstock

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

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

Why This Salad Actually Fills You Up

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

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

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

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

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

The Secret Ingredient: Lupin Bean Pasta

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

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

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

When Recipes Go Wrong: Quick Fixes

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

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

It's Not Just About Weight Loss

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

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

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

Think About Your Future Self

Young couple strolling in the parkShutterstock

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


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

Nutrition & Diet

She Lost 42 Lbs With 5 High-Protein Meals

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackFeb 12, 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 balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Protein Dinners That Helped Mom Lose 10 Lbs

Ashley Smith lookbeneath__thesurface
Copyright lookbeneath__thesurface/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

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

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

2. Grilled Chicken with Mashed Cauliflower & Green Beans

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

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

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

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

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

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

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

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

Nutrition & Diet

She Lost 60 Lbs With 11 High Protein Meals

Kassie Magnusen kassie_beth_
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight? Focusing on eating protein-packed meals will help you achieve your goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a few recent posts, she unveils the meals she cooks to help hit her macros. “What I eat in a day as a mom of 2 down 60 pounds,” she writes in one of them.

Protein Mug Cake

Ingredients: 2 tbsp almond milk, 1 tbsp liquid egg whites, 1/2 scoop vanilla protein powder, 1 tsp PB powder, 1 tsp cocoa powder, 1 tsp regular PB, 1 tsp maple syrup.

Instructions: Mix all ingredients in a coffee mug & microwave for 45 seconds.

Breakfast: Blueberry Protein Oatmeal Bake

Woman eating ripe blueberries, healthy berries.Shutterstock

Instructions: mix 2 cups oats, 2 cups almond milk, 1 tsp vanilla extract, 3 tbsp maple syrup, 2 eggs beaten, 1 tbsp coconut oil, 1/4 tsp salt, 1/4 cup peanut butter, 2 scoops vanilla protein powder in a large bowl.

Add to 8x8 sprayed baking dish, drop in 1 cup blueberries evenly throughout; bake at 375 for about 40 mins or until center is set.

Makes 6 servings.

Lunch: Southwest Chicken & Sweet Potato Bowl

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

Ingredients and Instructions:

  • 4 oz lean ground chicken seasoned with salt, pepper, garlic powder, paprika
  • 85g roasted sweet potato, 1 cup roasted broccoli, 15g avocado
  • Top with 2 tbsp Simply Marzetti southwest ranch dressing.

Snack - Apple & PB Greek Yogurt Dip

Apples with caramel cream cheese dip for Thanksgiving

Shutterstock

150g Oikos Triple Zero Vanilla Geek Yogurt mixed with 1 tbsp PB powder; 1 medium granny smith apple sliced.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Dinner: Cheesy Beef & Rice Skillet

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients: 1 lb lean ground beef seasoned with garlic powder, salt, pepper, cumin, paprika; 1 package (2 cups) microwave brown rice; 1 can diced tomatoes & green chilis; 1/2 cup shredded cheddar; 1/2 cup low-fat cottage cheese.

Instructions: Brown the beef, season, and add the tomatoes/green chilies (don’t drain); add the cooked rice and cheese, simmer until melted (2-3 minutes), then add in cottage cheese & stir.

Makes 4 servings.

Dessert: Protein Cookie Dough

Raw cookie dough with chocolate chips on wooden board

Shutterstock

Buffalo Chicken Wrap

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space

Shutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • 1 whole-grain wrap
  • 4 oz shredded rotisserie chicken
  • 2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • Shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

Taco Bowl

Cooking ground turkey meat in frying pan for a meal prep

Shutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Creatively lit, a fresh raw cube of diced red beef meat prepared for cooking, shot against a dark rustic background with placement to copy the space.

Shutterstock

And in a third post, she shares three more dinner options.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli

(35g protein, 400 cals per serving).

Slow Cooker Salsa Chicken

mexican chili chicken stew

Shutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving)

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving).


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

Nutrition & Diet

I Dropped 15 Pounds in 2 Months with the 90-30-50 Diet

Courtney_Kassis_dietitianwithtwins1
dietitianwithtwins/Instagram
Leah Groth
By Leah GrothSep 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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.

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Losing weight doesn’t have to be complicated. According to one nutrition expert, it all boils down to eating exactly the right amount of various types of food. Courtney Kassis, RD, LDN (@dietitianwithtwins) is a nutritionist and TikTok influencer who dropped 15 pounds in two months with her viral 90-30-50 method. She regularly shares videos about exactly what she did to drop so much weight so fast. Here is everything you need to know about the viral diet – including whether or not our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, approves.

She Recommends 90 Grams of Protein, 30 Grams of Fiber, and 50 Grams of Healthy Fats

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In one viral TikTok post, Courtney explains the 90-30-50 method. “This structure emphasizes protein (90 grams minimum per day), 30g fiber per day, and 50g healthy fats per day,” she writes.

Protein Helps Balance Hormones and Blood Sugar

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Why is protein important? It is “essential for hormone and blood sugar balance, increases metabolism & promotes satiety,” she says.

Fiber Helps You Feel Fuller and Promotes Gut Health

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As for fiber, it “increases satiety, feeds beneficial gut bacteria, improves gut motility/natural detox processes,” she writes.

Fats Help Balance Blood Sugar and Hormones

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Finally, fats have “anti-inflammatory properties to help improve blood sugar balance, hormone balance (like cortisol & other stress hormones), promotes satiety & allows for fat-burning versus fat-storage.”

RELATED: I Lost 80 Pounds By Walking Every Day for 3 Months and Here Is How You Can Achieve the Same Results

Kassis Previous Consumed Just 30 Grams Protein Per Day

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

In another video, Kassis explained that before coining the 90-3–50 diet, she ate only 30 grams of protein per day, but that it left her “tired, hungry and sluggish.”

She Struggled to Lose Weight and Didn’t Feel Well

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“Without protein, our metabolism slows down, and our blood sugar drops, which leads to cravings,” she adds in another clip. “We’re always tired. Hormones are imbalanced. It increases our risk of developing chronic diseases.”

Resident RDN Recommends at Least 60 Grams of Protein for Women and 90 for Men

tara_collingwood6dietdivatara/Instagram

According to Collingwood, protein needs depend on body size, gender, and of course, activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

RELATED:11 Barre Moves That Sculpt Your Body

Increasing Protein Has Been Linked to Weight Loss

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Clinical trials confirm that 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.

💪🔥Body Booster: Keep track of how much protein, fiber, and healthy fats you consume for a week. If your numbers are low, consider upping them.

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

7 Simple Things Sabotaging Your Lower Belly and Hip Fat Goals

Camden Mamian mamianfitness
Copyright mamianfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 18, 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 dieting and exercising but still hanging onto belly weight? Camden Mamian is a metabolic expert and fitness trainer who helps his clients repair their hormones to lose weight. In a new social media post, he reveals the biggest missteps you might be making, causing you to hold onto weight in your midsection. “Your body will keep storing fat in your lower belly and hips until you stop making these mistakes,” he writes.

You Are likely Making a Mistake

Here’s the truth: “Fat loss isn’t magic, it’s science. And odds are, you might be making one (or more) of these mistakes,” he writes.

You’re Running on Coffee and Wine

One common mistake? Running on coffee and alcohol. “Surviving on caffeine all day and winding down with wine at night? Multiple drinks throughout the week can throw off your macros, disrupt sleep, and leave you exhausted the next day—making fat loss feel impossible,” he writes.

You’re Eating Too Little

Another common mistake? “Trying to survive on 1,200 calories while chasing kids and busy at work? No wonder you’re exhausted. Overly aggressive deficits aren’t sustainable and leave your metabolism hurting making that binging cycle even worse!” he says.

You’re Not Moving Enough

Not exercising enough will also have you holding onto weight. “Yes, you’re busy. But even if you work out 3-4 times a week, the rest of the day matters too. Walking, playing with your kids, and staying active outside the gym are crucial for long-term fat loss,” he writes.

You’re All in…Til the Weekend

If you are all in during the week, but majorly cheating on the weekend, it could be having serious consequences. “Monday - Thursday, you’re on point. Then Friday - Sunday? It’s a free-for-all. If you’re only hitting your goals 57% of the time, progress is going to be slow. Consistency over time is what truly gets results,” he writes.

No Meal Planning, No Success

If you aren’t meal-prepping, you are making a big mistake. “No groceries, no plan, and no clue what’s for dinner? That’s when bad choices happen. A little preparation goes a long way in setting yourself up for success,” he points out.

You’re Guessing Instead of Tracking

Don’t try guessing in lieu of tracking. “You wouldn’t guess your kids’ school schedule, so why guess your food intake? Tracking isn’t forever, but it’s a powerful tool to help you understand what your body actually needs,” he says.

You Want Results Yesterday

Be patient, results take time. “A couple of good weeks doesn’t undo years of habits. Give yourself at least 3 months of consistency before deciding if something is working. (But it shouldn’t force you to restrict)” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 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.

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

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Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

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The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

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Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

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

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

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Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

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Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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