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What Would Happen to Your Body if You Only Ate Eggs for 30 Days

Eggs are amazing!

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Young beautiful woman holding fresh eggs in her kitchen.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Eggs are delicious, nourishing, and versatile—and Dr. Eric Berg, DC, is a massive fan of these little superfoods. What makes eggs so unique? Aside from being relatively affordable, they are whole foods that are full of crucial nutrients for health, wellness, and fitness. “So what would happen if you just relied on eggs as your only source of protein? You would actually do much better health-wise. And that's what I want to get into in this video,” he says. Here’s what would happen if you switched to getting all your protein from eggs for 30 days.


Quality Protein

Eggs are a whole food and packed with nutrients. “The egg is the highest quality source of protein other than breast milk,” Dr. Berg says. “It has virtually every nutrient that you need, and its amino acid profile is complete. The nutrients and amino acids are very bioavailable. The waste product from eggs is so minimal because you're utilizing all this great protein. So eggs are number one, meat is number two, dairy is three, and plant-based protein is low on the list.”

Protein Benefits

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

Protein impacts much more than muscle building and satiety. “Sometimes people think about proteins as just muscle, but you have all the enzymes in your body,” Dr. Berg says. “The different metabolic pathways are all proteins. A good portion of your skin is protein. A good portion of your bone is protein. Your immune system is proteins. So when we're trying to replenish or repair proteins, we need sufficient proteins in a bioavailable source that our body can really use efficiently.”

Bioavailable Protein

Chicken eggs in sack bag on black background.Shutterstock

Dr. Berg says eggs are at the top of the list for bioavailable proteins. “One egg will give you seven grams of protein and virtually every single nutrient. It may not give you all the vitamin C, but it will give you the B vitamins, vitamin A, vitamin D, vitamin E, vitamin K one, and K two, omega-3 fatty acids… So this is packed full of nutrients.”

RELATED:20 Superfoods for People Over 50

Choline

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

Whole eggs are one of the best sources of choline. “Choline, which is a really important nutrient that can help prevent a fatty liver,” says Dr. Berg. “In fact, if you're deficient in choline, you will get a fatty liver. But choline is also necessary for a healthy brain, and choline is a really good antidote to high cholesterol.”

Eggs For Eye Health

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentShutterstock

Eggs are very good for eye health. “Lutein and zeaxanthin, these are two compounds that greatly support the macula of the eye,” Dr. Berg says. “There's a thing called age-related macular degeneration. And these two compounds can help prevent that condition. Then, we have something called phospholipids. What's that? It's a combination of lipids and phosphorus, which is a great anti-inflammatory. It's very important in building your cell membranes.”

Eat the Whole Egg

Poached eggsShutterstock

If you want to build muscle, eat the whole yolk, Dr. Berg says. “People have been confused about the egg whites and the yolk. They think that all the protein is in the egg whites, but did you realize that if we compare per hundred grams of the yolk versus the white, the yolk has 16.4 grams of protein per hundred grams, and the white only has 10.8 grams of protein per hundred grams. So, per weight, the yolk has more protein. Not to mention, it has so many other things that are essential for repair and even preventing something called sarcopenia, which is an age-related muscle loss condition.”

RELATED: Lose 10 Pounds in 30 Days Over 50 on Simple Animal Protein and Fruit Diet

Cook Your Eggs

Hard-boiled eggShutterstock

Dr. Berg says to be mindful of raw egg consumption. “The problem with raw eggs—and I'm not against it in certain amounts—but raw eggs have a protease inhibitor. That means that the enzyme that helps break down protein is inhibited. So you may not get the full benefit of that egg white. Not to mention you may develop a biotin deficiency if you have a large amount. And so this compound is kind of nullified when you heat the egg when you cook the egg.”

Take It Over-Easy

Plate with fried eggs, bacon isolated on white backgroundShutterstock

Dr. Berg loves a runny yolk. “The best form of an egg I would recommend is something like an over-easy egg where the egg yolk is runny, but you're cooking the white part,” he says. “But even if you scramble your egg, or you hard boil your egg, you're still gaining a lot of benefits. So I don't want to get too far in the woods with the cooking methods of an egg, but I will say that at this point, realize that eggs, in general, are super, super healthy, especially if you wanna get a high-quality source of amino acids.”

Mix it Up

Poached egg on toasted English muffin.Shutterstock

Try different recipes to avoid getting bored with eggs. “The only drawback I see that it has is nothing related to health,” Dr. Berg says. “It has to do with maybe boredom and making your foods more interesting by adding different protein sources. But if you were to just to consume eggs as your primary protein source, you would not only increase your health, but you would probably increase your digestion as well because eggs seem to be very easily digested for most people unless you have an allergy.”

RELATED: 4 Meals I Ate to Lose 30 Pounds in 12 Weeks

Can I Eat Eggs Every Day?

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

The official guidelines on eggs have changed over the years. "The urban myth out there is that eggs are bad for your heart. It's not a total myth, but we've known that guidelines for healthy eating took out previous advice to limit dietary cholesterol because it really didn't make a big difference in overall cholesterol. The cholesterol is in the egg yolk," Dr. James O'Keefe, Professor of Medicine at the University of Missouri-Kansas City and cardiologist at Saint Luke's Mid-America Heart Institute, tells ABC News. "As we get older, we need higher amounts of protein to maintain muscle mass. Muscle mass and physical strength are two predictors of healthy aging. It's important to maintain and build muscle mass in middle age and beyond. Eggs are an inexpensive, widely available source of protein.” Always talk to your doctor before starting any new diet regimen! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Young beautiful woman holding fresh eggs in her kitchen.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Eggs are delicious, nourishing, and versatile—and Dr. Eric Berg, DC, is a massive fan of these little superfoods. What makes eggs so unique? Aside from being relatively affordable, they are whole foods that are full of crucial nutrients for health, wellness, and fitness. “So what would happen if you just relied on eggs as your only source of protein? You would actually do much better health-wise. And that's what I want to get into in this video,” he says. Here’s what would happen if you switched to getting all your protein from eggs for 30 days.


Quality Protein

Eggs are a whole food and packed with nutrients. “The egg is the highest quality source of protein other than breast milk,” Dr. Berg says. “It has virtually every nutrient that you need, and its amino acid profile is complete. The nutrients and amino acids are very bioavailable. The waste product from eggs is so minimal because you're utilizing all this great protein. So eggs are number one, meat is number two, dairy is three, and plant-based protein is low on the list.”

Protein Benefits

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

Protein impacts much more than muscle building and satiety. “Sometimes people think about proteins as just muscle, but you have all the enzymes in your body,” Dr. Berg says. “The different metabolic pathways are all proteins. A good portion of your skin is protein. A good portion of your bone is protein. Your immune system is proteins. So when we're trying to replenish or repair proteins, we need sufficient proteins in a bioavailable source that our body can really use efficiently.”

Bioavailable Protein

Chicken eggs in sack bag on black background.Shutterstock

Dr. Berg says eggs are at the top of the list for bioavailable proteins. “One egg will give you seven grams of protein and virtually every single nutrient. It may not give you all the vitamin C, but it will give you the B vitamins, vitamin A, vitamin D, vitamin E, vitamin K one, and K two, omega-3 fatty acids… So this is packed full of nutrients.”

RELATED:20 Superfoods for People Over 50

Choline

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

Whole eggs are one of the best sources of choline. “Choline, which is a really important nutrient that can help prevent a fatty liver,” says Dr. Berg. “In fact, if you're deficient in choline, you will get a fatty liver. But choline is also necessary for a healthy brain, and choline is a really good antidote to high cholesterol.”

Eggs For Eye Health

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentShutterstock

Eggs are very good for eye health. “Lutein and zeaxanthin, these are two compounds that greatly support the macula of the eye,” Dr. Berg says. “There's a thing called age-related macular degeneration. And these two compounds can help prevent that condition. Then, we have something called phospholipids. What's that? It's a combination of lipids and phosphorus, which is a great anti-inflammatory. It's very important in building your cell membranes.”

Eat the Whole Egg

Poached eggsShutterstock

If you want to build muscle, eat the whole yolk, Dr. Berg says. “People have been confused about the egg whites and the yolk. They think that all the protein is in the egg whites, but did you realize that if we compare per hundred grams of the yolk versus the white, the yolk has 16.4 grams of protein per hundred grams, and the white only has 10.8 grams of protein per hundred grams. So, per weight, the yolk has more protein. Not to mention, it has so many other things that are essential for repair and even preventing something called sarcopenia, which is an age-related muscle loss condition.”

RELATED: Lose 10 Pounds in 30 Days Over 50 on Simple Animal Protein and Fruit Diet

Cook Your Eggs

Hard-boiled eggShutterstock

Dr. Berg says to be mindful of raw egg consumption. “The problem with raw eggs—and I'm not against it in certain amounts—but raw eggs have a protease inhibitor. That means that the enzyme that helps break down protein is inhibited. So you may not get the full benefit of that egg white. Not to mention you may develop a biotin deficiency if you have a large amount. And so this compound is kind of nullified when you heat the egg when you cook the egg.”

Take It Over-Easy

Plate with fried eggs, bacon isolated on white backgroundShutterstock

Dr. Berg loves a runny yolk. “The best form of an egg I would recommend is something like an over-easy egg where the egg yolk is runny, but you're cooking the white part,” he says. “But even if you scramble your egg, or you hard boil your egg, you're still gaining a lot of benefits. So I don't want to get too far in the woods with the cooking methods of an egg, but I will say that at this point, realize that eggs, in general, are super, super healthy, especially if you wanna get a high-quality source of amino acids.”

Mix it Up

Poached egg on toasted English muffin.Shutterstock

Try different recipes to avoid getting bored with eggs. “The only drawback I see that it has is nothing related to health,” Dr. Berg says. “It has to do with maybe boredom and making your foods more interesting by adding different protein sources. But if you were to just to consume eggs as your primary protein source, you would not only increase your health, but you would probably increase your digestion as well because eggs seem to be very easily digested for most people unless you have an allergy.”

RELATED: 4 Meals I Ate to Lose 30 Pounds in 12 Weeks

Can I Eat Eggs Every Day?

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

The official guidelines on eggs have changed over the years. "The urban myth out there is that eggs are bad for your heart. It's not a total myth, but we've known that guidelines for healthy eating took out previous advice to limit dietary cholesterol because it really didn't make a big difference in overall cholesterol. The cholesterol is in the egg yolk," Dr. James O'Keefe, Professor of Medicine at the University of Missouri-Kansas City and cardiologist at Saint Luke's Mid-America Heart Institute, tells ABC News. "As we get older, we need higher amounts of protein to maintain muscle mass. Muscle mass and physical strength are two predictors of healthy aging. It's important to maintain and build muscle mass in middle age and beyond. Eggs are an inexpensive, widely available source of protein.” Always talk to your doctor before starting any new diet regimen! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Four eggs in the egg box
Shutterstock
FACT CHECKED BY Christopher Roback
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.

Eggs are one of the most versatile, accessible foods. However, there is often debate about how many you should eat in a day. Janine Bowring, ND (@j9naturally), is a naturopath doctor and social media influencer who offers health and wellness advice to her nearly 1 million TikTok followers. In a recent post, she discussed the health benefits of eating eggs. “What would happen if you ate four eggs per day?” she says in the clip. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


Eggs Are High in Protein That Is Highly Absorbable

hard,Boiled,Eggs,protein,breakfastShutterstock

“Well, we know that eggs are high in protein and have a high biological value of 94, meaning it's highly absorbed, utilized in the body, in the type of protein that it is,” says Dr. Bowring. “Now, four eggs will give you 24 grams of protein, 20 grams of fat and selenium at 112% of your daily needs.”

Why Protein Is Important

Chicken eggs in sack bag on black background.Shutterstock

Why is protein important? 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.

Another benefit of eggs? According to Dr. Bowring, they are “great for your thyroid health,” she says in the clip.

They Also Give You Energy

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

Something else you get from eggs? They are high in vitamin B2. This is beneficial for your energy levels “at 80 percent of your daily needs,” she says.

They Are High in Vitamin A, Great for Eye Health

Blue,Macro,Eye,Close,UpShutterstock

Another vitamin that eggs are packed with? Vitamin A, says Dr. Bowring, is “fantastic for eye health, but also helping to lubricate your eyes to maintain that moisture in your eyes at 32 percent of your daily needs for that vitamin A.”

They Are Satiating

“And we know because of all that protein and eggs, it's very satiating and helps to keep you feeling full,” says Bowring. “It helps with weight loss.”

They Can Also Help You Build Muscle

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness centerShutterstock

Because of the protein, eggs are great fuel for your workout. This leads to “gain of muscle as well,” she says.

Eggs Are Budget Friendly

A huge bonus when it comes to eggs? “Eggs are budget-friendly for most people,” she points out.

Advice: Stick to Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

Not all eggs at the grocery store are created equal. “Always look for a pasture-raised egg, and if you've got your own chickens, a little better,” recommends Bowring.

Body Network’s Expert Weighs In

“I completely agree that eggs are very high-quality protein and are packed in vitamins and minerals. However, the saturated fat content and to a smaller extent, the dietary cholesterol content have caused the American Heart Association and other leading health organizations to recommend one egg (yolk) per day on average,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can likely go a bit above this, but 4 per day every day would not be recommended for heart health.” Another option? Use a single yolk and the egg whites of the other three.

💪🔥Body Booster: Eating four eggs a day can provide 80 percent of your daily vitamin B2 needs, which is beneficial for your energy levels.

@j9naturally

What If You Ate 4 Eggs Per DAY?🥚🍳 Dr. Janine explores the benefits of eating 4 eggs per day, including high protein content, healthy fats, and essential vitamins. Learn about the importance of pasture-raised eggs for optimal nutrition. #eggs #nutrition #vitamins #protein #healthyfats

Evidence-Based

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

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

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

Ever wondered what would happen if you ate bacon, eggs, and butter every day? Most of us have been warned about the dangers of saturated fat, but what does the science actually show? Dr. Sten Ekberg, a former Olympic decathlete turned holistic health doctor, decided to find out through a controlled experiment. His unique combination of athletic achievement and medical expertise offers valuable insights for anyone interested in understanding how different diets affect our health. Read on to discover the surprising results of his 30-day high-fat diet experiment.


Why This Doctor Took a Risk With His Health

"So I decided for 30 days I was going to do a ketogenic diet. Some people might be able to do more or less, but it's net carbs that I'm referring to, which means you take the total carbs and subtract the fiber because fiber does not contribute to blood glucose or does not trigger insulin," explains Dr. Ekberg. "Then, you also eat a moderate amount of protein. You don't want to overload your body with protein because that creates a lot of nitrogen waste, and then the rest of it will come from fat. So relative to most diets and the mainstream view of things, this is going to be a very high fat diet, but it doesn't mean more fat is better," he adds.

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

What Science Says About Healthy Fats

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

According to UCLA Health expertsDr. Elizabeth Ko and Dr. Eve Glazier, "A robust body of research has revealed the wide-ranging benefits of including healthy fats in the diet. These include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control and reducing inflammation."

Understanding Different Types of Fats

A banner for a cooking site with bacon slices fried in oil with bubbles in a grill pan close-up.Shutterstock

UCLA Health explains: "Fats are a type of lipid, which are molecules that do not dissolve in water. When someone talks about healthy fats, they're referring to lipids that, due to the specific types of chemical bonds that hold them together, remain liquid at room temperature."

RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

He Ate One Meal a Day

Fresh healthy salad with an alarm clock for the concept of food, time management, diet and heathy eating conceptShutterstock

"When you do a low-carb diet, you're going to get even better results if you combine it with intermittent fasting. I ate one meal a day or two meals a day over 30 days; I got anywhere from 16 to 24 hours of fasting, which means for that time period, I didn't eat any food. And when you don't eat food, that allows your insulin to drop and allows your body to burn fat because you're not putting anything new in," Dr. Ekberg says. "But even more important than just losing weight, we want to understand what's happening in the body metabolically, inflammation-wise, and disease-wise. We are moving toward degenerative disease because weight is not really that clear a marker, but with blood work, we can figure this out," he adds.

Sources of Healthy Fats You Can Try

Walnuts close-up. Healthy eating. Background image, Background of walnut halves, Walnuts sold in spice market. Walnuts Help Lower Cholesterol. Good grains eat healthy.Shutterstock

UCLA Health recommends: "Healthy fats are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados and olives... And don't forget about fatty fish. These are an excellent source of a certain form of omega-3 fatty acid."

What a Healthy Keto Diet Actually Looks Like

Buffet table scene of take out or delivery foods. Pizza, hamburgers, fried chicken and sides. Above view on a dark wood background.Shutterstock

While bacon and eggs were staples, Dr. Ekberg emphasizes variety: "If you go from a junk food diet with lots of sugar and processed starches and seed oils and garbage foods, then switching to bacon butter and eggs and eating nothing else would be a vast improvement. But we don't want to just do better. We want to do optimal."

A Day of Meals on the Experiment

Top down view of a Greek salad bowl with separate bowls of the ingredients.Shutterstock

"I ate a lot of salads... with steak or ground beef or fish or chicken. And the only dressing I had would be extra virgin olive oil and vinegar... I had a good bit of omelets... I would put sausage and bacon. I would serve it on the side with avocado."

RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat

The Truth About Saturated Fat Consumption

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

"This may be the biggest hurdle that keeps people from trying a low carb or ketogenic diet," Dr. Ekberg notes. "It's not the saturated fat that's the problem. It is how is the body processing it?"

What the Blood Tests Revealed

Preparation for blood test by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

The results challenged conventional wisdom. "My insulin had gone from 4.8 to 5.7, first time out of the optimal range, 30 days of high fat, and I was back where I need to be in the three to four range," reports Dr. Ekberg. His triglycerides and VLDL levels also improved significantly.

How to Know if This Diet is Right for You

Fried eggs and bacon cooking in a skilletShutterstock

Dr. Ekberg notes that while effective for most, this approach isn't universal: "The vast majority, probably 95% of people are going to have fairly straightforward journey that these physiological mechanisms, these principles are going to work just fine. But then there is always the exception, the other 5%."

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

Practical Tips for Including Healthy Fats

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

UCLA Health advises: "You can turn that around by cooking with vegetable oils, limiting saturated fats, avoiding trans fats and eating at least one good source of omega-3 fats each day." They add that even dark chocolate contains beneficial monounsaturated fats, though it should be consumed in moderation.

The Bottom Line on Fat Adaptation

Plate with fried eggs, bacon isolated on white backgroundShutterstock

Dr. Ekberg's final message is encouraging: "How adaptive your body is, that you can do serious damage in 10 days, but your body is very resilient. It will bounce back if you do the right things." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Samuel Emmanuel Dickerson Jr (@betterforyoursociety) is an online fitness coach who lost 30 pounds in 3 months. In addition to offering an online fitness program with tailored workouts and diet plans focused on weight loss, he also shares a lot of videos on TikTok revealing his diet and fitness secrets. In one viral video, he reveals a simple diet plan that will help you lose weight fast. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his diet.


Stick to Just Three Meals a Day

@betteryoubettersociety

What To Eat Daily For Fat Loss Breakfast: 1 Cup of egg whites with 2-3 regular eggs. Lunch: 6-10oz of chicken breast with 1.5 cups of mixed veggies. Dinner: 6-10oz of chicken breast, 1 cup of cooked rice & 8oz of broccoli. Snack: Fruit (eat it in moderation) Cheat Day Suggestion: Eat a strict breakfast and lunch. Eat whatever you want for dinner just make sure it has protein in it. 🚨- If you would like to hire me as your fitness coach visit my website. Link in bio. 🚨- Fat Loss meal plan, workouts and workout programs available on my website. Click the link and go to my website. #betteryoubettersociety #bybs

In the video, Sam recommends a few larger meals over lots of tiny ones. “I only want you to eat three meals a day,” he says.

RDN Says: Collingwood is “fine” with a three meal per day eating plan, “but I do think a snack or two can work for most people to prevent them from getting ravenously hungry between meals,” she says. “Snacking can be another good way to get nutrition from fruit, yogurt, nuts, or other nutritious foods.”

Meal One: Eggs with Egg Whites

Fresh chicken eggsShutterstock

For the first meal, “one cup of egg whites with three regular eggs,” he says. In the accompanying photo, he shows a plate of scrambled eggs.

RDN Says: “I love eggs and egg whites, but that is a lot of protein and it is not balanced with any other foods,” Collingwood points out. “Three egg yolks (whole eggs) is a lot of saturated fat and cholesterol on a daily basis.” She recommends following the American Heart Association guidelines of one whole egg (yolk) per day on average. “If you want a three egg omelet one day then have something else for a few days to average about seven whole eggs per week,” she suggests. “Egg whites are pretty much just fat free protein, so those I don’t really limit. However, I do encourage a balance of nutrients at meals.” She suggests eating less of the eggs, but adding in some veggies to the scramble and a piece or two of whole grain toast for some nutritious carbs and fiber. “Or you could add some potatoes in with the eggs for carbs,” she says.

Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout

Meal Two: Chicken and Veggies

Marinated grilled healthy chicken breasts cooked on a summer BBQ and served with fresh herbs and lemon juice on a wooden board, close up viewShutterstock

The second meal he recommends is “seven ounces of chicken breast with a cup and a half of mixed vegetables.” He shows his chicken breast with frozen mixed veggies, which appear to be steamed.

RDN Says: Again, there aren’t any carbs at all and a lot of protein, says Collingwood. “Chicken breast is a wonderfully nutritious, low calorie food, but it isn’t necessary to eat seven ounces in one sitting. I would prefer four to five ounces and maybe add some quinoa for some high quality carbs. Love the mixed veggies!”

Meal Three: Chicken with Rice and Broccoli

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

And for dinner, “eight ounces of chicken breasts, one cup of rice cooked, eight ounces of broccoli,” he says.

RDN Says: Drop it down to five to six ounces of chicken and you’ve got a nice balanced meal, says Collingwood. “Choose brown rice or a different whole grain like the quinoa, barley, or whole grain pasta to provide some variety instead of white rice all the time,” she adds.

Related: 5-Day Weight Loss Meal Plan for $21

Snack: Fruits

Fresh,Fruits,Nutrition,health,food.Shutterstock

In addition to the three meals, his plan does allow for some in-between treats. “For your snack you can eat fruit,” he says. “You can kind of eat as much fruit as you want, just don't overdo it.”

RDN Says: Collingwood agrees that fruit is excellent, “especially if you are getting berries with seeds or other fruits with skin like apple, pear, peach, etc.,” she says. “I am not sure what ‘don’t overdo it’ means, but I hesitate to say as much as you want because some people may take that too far. I recommend two to four servings of fruit per day.”

It Will “Make You Lose Body Fat Pretty Quickly”

Samuel_Emmanuel_Dickerson_Jr3samuelemmanueldickersonjr/Instagram

“A diet like that will make you lose body fat pretty quickly,” Sam says. “So now you follow that strict diet until you get to your goal. And then once you get to your goal, you can swap out, let's say the dinner for the food your mom makes, or you can swap out your dinner for eating out at a restaurant. Just don't overdo it.”

Related: 12 Powerful Ways to Transform Your Body at Any Age

What the Dietitian Thinks

tara_collingwooddietdivatara/Instagram

Collingwood’s final thoughts? “If you follow too strict of a diet you will likely lose a good proportion of muscle in the total weight lost,” she says. “If you want to lose mostly fat, slow down the weight loss and make it a sustainable lifestyle instead of a ‘diet’ you go on and off. You can definitely include restaurant food and other favorites as long as you watch total portions.”

💪🔥Body Booster: While you might lose weight fast on a strict diet, it will be harder to keep the weight off than if you lose weight via a less aggressive method that is less of a diet and more of a lifestyle shift.

TikToker Denise (@denisehamdan) lost 30 pounds by eating a very specific diet—and it looks absolutely delicious. By focusing on sticking to 1700 calories and at least 130 grams of protein a day, this influencer not only fuels her workouts and builds muscle, but stays satiated. So what are some of the things she eats on a daily basis? Here’s what her typical diet and snacking habits look like.


Protein Shakes

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

Denise drinks protein shakes every day to get her protein macros in, and fuel her workouts. She sometimes brews up her shakes at the gym, but also premixes them at home so there is always one ready to go. She also likes to keep protein bars with her for snacks.

Lots of Eggs

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Denise says she loves to eat breakfast food at any time of day, so brunch is perfect. Her typical meal is scrambled eggs on sourdough with avocado and bacon. “Egg protein has been shown to decrease malnutrition, improve muscle health, increase satiety, and therefore contribute to weight loss,” according to the National Institutes of Health. “It has other additional benefits including protection against infection, decreases in blood pressure, as well as an anti-cancer effect.”

Avocado For Brunch

@denisehamdan

day 5/30 in my 30 days of healthy meals series!! Today we have a yummy protein chicken bowl ive been so obsessed with lately. I got most of my ingredients from Trader Joes and love to eat this for dinner. lmk what other recipes you guys want to see ◡̈ p.s for LESS calories only add half of the guac and cut out the mozzarella. #30daysofhealthymeals #30dayhealthchallenge #recipes #healthyrecipesforlunch #healthyrecipes #healthyeating #chickenrecipe #healthychickenrecipe #chickenbowl #chickenbowlrecipe #highprotein #highproteinrecipes #highproteinbreakfast #highproteinmealprep #highproteindiet #highproteindinner #dinnerinspo #healthyfoodforbeginners #beginnerrecipe #beginnerworkout #howtoeathealthy #weightloss #losebodyfat #fyp #cuttingseason #macros #lowcalorierecipe #lowcaloriehighprotein

Denise relies heavily on delicious avocados for their healthy fat content and overall nutrient profile. She eats them with eggs, in wraps, and in her chicken bowls. When she wants to cut calories, she halves the guacamole amount in her bowls.

Coffee for Energy

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Denise relies on coffee to give her a boost—sometimes more than once a day. “Both regular and decaf coffee seem to have a protective effect on your liver,” according to Johns Hopkins Health. Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don’t drink coffee.”

Related: This Is Exactly How to Lose Body Fat This Year

Chicken Bowls

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Denise loves her Chipotle-style chicken bowls on brown rice. “Compared with white rice, brown rice contains much higher amounts of fiber, certain B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron,” according to Harvard Health. “Research suggests that swapping white rice for brown rice may improve blood sugar levels and help with weight control.”

Healthy Girl Snacks

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Denise enjoys “healthy girls snacks”, which include tuna on crackers, green smoothies, and strawberry parfait poppers. She also likes protein cake bites and a yogurt bowl with blueberries. Organic tortilla chips and pico is one of her favorite savory snacks.

RELATED: 5 Wardrobe Mistakes Adding Years to Your Appearance

The Bottom Line

Denise_denisehamdan1denisehamdan/TikTok

Protein plays a huge part in Denise’s daily diet—she takes over 130 grams every day. This is part of her health and fitness mantra: “If you eat less, move more, eat plenty of protein, and strength train, you’ll lose body fat and build muscle.”

💪🔥Body Booster: Incorporate nutrient-rich avocados into your diet for their healthy fats. Enjoy them with eggs, in wraps, or in chicken bowls, and reduce the portion size when cutting calories.

@denisehamdan

what i eat in a day that helped me lose 30 pounds pt 4!! heres some high protein low calorie healthy food inspo for yall, lmk if u guys want any recipes ◡̈ Products➡️ Create Creatine gummies @Create Wellness use code DENISE25 for a discount & greens drink by @Bloom Nutrition #antiinflammatorydiet #burnbodyfat #whatieatinaday #highprotein #highproteinmeals #highproteinrecipes #highproteinsnack #highproteinlowcalories #whatieatinadayhealthy #bodyrecomposition #lose30lbs #glowup #weightloss #weightlosscheck #weightlosstransformation #weightlossprogress #howtoloseweight #guthealth ##howtolosebellyfat #healthy #gymtok #fittok #bloom #bloating #bloompartner #lifestyle #diet #healthyfoodinspo

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

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

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

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Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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 are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.