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Nutrition & Diet
✓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.

4 Simple Protein-Packed Meals You Can Make with Farmers Market Finds

Farm-to-table protein that won't break your budget or schedule.

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
✓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.

Delfin Jaranilla
Copyright isaucier/Instagram
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Nutrition & Diet

Most of us struggle to include enough protein in our daily meals while keeping things fresh and exciting. Lucky for us, farmers markets offer incredible ingredients that can transform ordinary meals into nutritional powerhouses. We spoke with Delfin Jaranilla, Chef/Partner at Leland Eating & Drinking House, who shared his expertise on creating simple, protein-rich meals using local ingredients. Discover these chef-approved recipes and elevate your protein game with minimal effort.

Why Farm-Fresh Makes a Difference

The quality of your protein matters just as much as the quantity. "Buying from local farmers markets gives you the advantage of selecting produce and meats that are as fresh as possible," explains Chef Delfin. Unlike supermarket options, farmers market proteins haven't undergone extensive processing to extend shelf life. The meats you'll find are typically free-range, organic, and pasture-raised, making them more nutritious than their industrially farmed counterparts.

Getting Your Protein Right

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

Many home cooks struggle with portion control when it comes to protein. "The most challenging part of making successful protein-rich meals is simply having the right quantity," says Delfin. He recommends adjusting your protein intake based on your activity level and body weight. Athletes and highly active individuals should aim for higher protein consumption compared to those with more sedentary lifestyles.

Roasted Rosemary Lemon Chicken Breast

fresh chicken breast raw on cutting board​8. ChickenShutterstock

This simple yet flavorful dish packs about 50 grams of protein and requires minimal prep work. Delfin suggests marinating chicken breasts overnight in salt, pepper, dried oregano, fresh rosemary, lemon slices, and olive oil. Pan-sear the chicken for two minutes on one side, then finish in a 450°F oven for 15 minutes. Pair with whole roasted sweet potatoes (wrapped in foil and cooked in the same oven for 30 minutes) and chili crunch spinach for a complete meal that's as nutritious as it is delicious.

Local Trout with Ginger and Garlic

trout area fishing

Shutterstock

Transform farmers market trout into a protein-rich meal containing approximately 40 grams of protein. Start by sautéing minced ginger and garlic in a combination of olive and sesame oils. Add about 100g of local trout ( Delfin recommends Hudson Valley Fisheries trout for New Yorkers), season with soy sauce or tamari and yuzu juice, and garnish with fresh sliced scallions and toasted sesame seeds. Serve over steamed rice for a satisfying meal that comes together in minutes.

Hearty Pork and Beans

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

This comforting dish delivers an impressive 90 grams of protein. Delfin starts with soaked kidney beans cooked in water and crushed tomatoes, along with aromatics like garlic, onion, carrots, celery, fresh thyme, and bay leaves. After an hour of simmering, add cubed pork shoulder (about 200g) seasoned with salt, pepper, and smoked paprika. Once the beans are tender, incorporate fresh local kale or Swiss chard and finish with a splash of sherry vinegar for brightness. This dish is a staple at Leland, where they feature different variations based on seasonal availability.

Protein-Packed Farro Salad

Cooked Organic Farro Grain in a Bowl for DinnerShutterstock

Don't overlook grains as a protein source. Delfin creates a protein-rich farro salad (40-50g protein) by cooking farro in salted water until tender, then cooling it before adding other ingredients. The dressing consists of olive oil, red wine vinegar, and lemon juice, seasoned with salt and pepper. For added protein, incorporate a cup of toasted pine nuts, golden raisins for sweetness, minced shallots, grated garlic, fresh cherry tomatoes, and herbs like dill, basil, or parsley. Serve with boiled eggs to boost the protein content even further.

Preserving Nutrients in Your Market Finds

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

The way you cook your farmers market treasures can significantly impact their nutritional value. "Steaming vegetables and soups are my two favorite ways to cook while consuming as many nutrients as possible," shares Delfin. Steaming preserves most nutrients without adding fat, while soups allow you to combine multiple vegetables and proteins in one pot, creating a nutrient-rich meal with minimal effort.

Balancing Proteins with Seasonal Produce

Creating well-rounded meals means pairing your proteins with seasonal vegetables. "Balancing your protein-rich meals with fresh, seasonal, local greens is a great way to balance out your meal," advises Delfin. He recommends leafy greens in spring and summer, hearty chicories in late summer through early winter. With some knowledge, you can find vitamin-rich greens year-round to complement your protein sources.

Simple Cooking for Maximum Flavor

When working with high-quality farmers market ingredients, less is more. "Keep it simple! You're already buying the best of the best," says Delfin. A little olive oil, garlic, salt, pepper, and lemon juice can enhance the natural flavors of farm-fresh proteins without overwhelming them. While recipes provide guidance, Chef Delfin emphasizes the importance of tasting as you go and adjusting seasonings to your preferences. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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More For You

Nutrition & Diet

4 Simple Protein-Packed Meals You Can Make with Farmers Market Finds

Delfin Jaranilla
Copyright isaucier/Instagram
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Most of us struggle to include enough protein in our daily meals while keeping things fresh and exciting. Lucky for us, farmers markets offer incredible ingredients that can transform ordinary meals into nutritional powerhouses. We spoke with Delfin Jaranilla, Chef/Partner at Leland Eating & Drinking House, who shared his expertise on creating simple, protein-rich meals using local ingredients. Discover these chef-approved recipes and elevate your protein game with minimal effort.

Why Farm-Fresh Makes a Difference

The quality of your protein matters just as much as the quantity. "Buying from local farmers markets gives you the advantage of selecting produce and meats that are as fresh as possible," explains Chef Delfin. Unlike supermarket options, farmers market proteins haven't undergone extensive processing to extend shelf life. The meats you'll find are typically free-range, organic, and pasture-raised, making them more nutritious than their industrially farmed counterparts.

Getting Your Protein Right

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

Many home cooks struggle with portion control when it comes to protein. "The most challenging part of making successful protein-rich meals is simply having the right quantity," says Delfin. He recommends adjusting your protein intake based on your activity level and body weight. Athletes and highly active individuals should aim for higher protein consumption compared to those with more sedentary lifestyles.

Roasted Rosemary Lemon Chicken Breast

fresh chicken breast raw on cutting board​8. ChickenShutterstock

This simple yet flavorful dish packs about 50 grams of protein and requires minimal prep work. Delfin suggests marinating chicken breasts overnight in salt, pepper, dried oregano, fresh rosemary, lemon slices, and olive oil. Pan-sear the chicken for two minutes on one side, then finish in a 450°F oven for 15 minutes. Pair with whole roasted sweet potatoes (wrapped in foil and cooked in the same oven for 30 minutes) and chili crunch spinach for a complete meal that's as nutritious as it is delicious.

Local Trout with Ginger and Garlic

trout area fishing

Shutterstock

Transform farmers market trout into a protein-rich meal containing approximately 40 grams of protein. Start by sautéing minced ginger and garlic in a combination of olive and sesame oils. Add about 100g of local trout ( Delfin recommends Hudson Valley Fisheries trout for New Yorkers), season with soy sauce or tamari and yuzu juice, and garnish with fresh sliced scallions and toasted sesame seeds. Serve over steamed rice for a satisfying meal that comes together in minutes.

Hearty Pork and Beans

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

This comforting dish delivers an impressive 90 grams of protein. Delfin starts with soaked kidney beans cooked in water and crushed tomatoes, along with aromatics like garlic, onion, carrots, celery, fresh thyme, and bay leaves. After an hour of simmering, add cubed pork shoulder (about 200g) seasoned with salt, pepper, and smoked paprika. Once the beans are tender, incorporate fresh local kale or Swiss chard and finish with a splash of sherry vinegar for brightness. This dish is a staple at Leland, where they feature different variations based on seasonal availability.

Protein-Packed Farro Salad

Cooked Organic Farro Grain in a Bowl for DinnerShutterstock

Don't overlook grains as a protein source. Delfin creates a protein-rich farro salad (40-50g protein) by cooking farro in salted water until tender, then cooling it before adding other ingredients. The dressing consists of olive oil, red wine vinegar, and lemon juice, seasoned with salt and pepper. For added protein, incorporate a cup of toasted pine nuts, golden raisins for sweetness, minced shallots, grated garlic, fresh cherry tomatoes, and herbs like dill, basil, or parsley. Serve with boiled eggs to boost the protein content even further.

Preserving Nutrients in Your Market Finds

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

The way you cook your farmers market treasures can significantly impact their nutritional value. "Steaming vegetables and soups are my two favorite ways to cook while consuming as many nutrients as possible," shares Delfin. Steaming preserves most nutrients without adding fat, while soups allow you to combine multiple vegetables and proteins in one pot, creating a nutrient-rich meal with minimal effort.

Balancing Proteins with Seasonal Produce

Creating well-rounded meals means pairing your proteins with seasonal vegetables. "Balancing your protein-rich meals with fresh, seasonal, local greens is a great way to balance out your meal," advises Delfin. He recommends leafy greens in spring and summer, hearty chicories in late summer through early winter. With some knowledge, you can find vitamin-rich greens year-round to complement your protein sources.

Simple Cooking for Maximum Flavor

When working with high-quality farmers market ingredients, less is more. "Keep it simple! You're already buying the best of the best," says Delfin. A little olive oil, garlic, salt, pepper, and lemon juice can enhance the natural flavors of farm-fresh proteins without overwhelming them. While recipes provide guidance, Chef Delfin emphasizes the importance of tasting as you go and adjusting seasonings to your preferences. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The 5 Most Overlooked Proteins That Help with Weight Loss

Dani_Spies_clean_and_delicious1
Copyright clean_and_delicious/Instagram
Christopher Roback
By Christopher RobackNov 15, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Looking to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.

Make Cottage Cheese Your New Go-To Protein Source

"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Transform Your Meals with Eggs and Egg Whites

Fresh chicken eggsShutterstock

Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.

Stock Up on Canned Fish for Quick Protein

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."

Use Greek Yogurt as Your Protein-Rich Kitchen Staple

Eating delicious natural yogurt at white tiled table, closeupShutterstock

According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Make Ground Bison Your Weeknight Protein Solution

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.

Simple Tips for Protein Success

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.

The Science Behind Protein Needs

Teaspoon in the boiled chicken egg body with liquid yolk in the woman hands close-upShutterstock

According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.

Why Protein Matters After 40

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Choosing the Right Protein Sources

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Protein-Packed Snacks That Helped One Woman Lose 135 Pounds

Mayra_Wendolyne_LowCarbLove1
low.carb.love/Instagram
Christopher Roback
By Christopher RobackOct 22, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to find satisfying, healthy snacks that won't derail your diet? You're not alone. Finding nutritious, protein-packed snacks can be challenging in today’s fast-paced world. But fear not! Here's a list of delicious, high-protein snack ideas that are quick, easy, low-carb, and keto-friendly. These snacks will keep you fueled and on track with your health goals.

Discover insights from Mayra Wendolyne, a busy mom who lost 135 pounds through low-carb and keto eating, along with expert opinions and additional snack ideas. As registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic, "Protein is invaluable for increased fullness and satisfaction after a meal. Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side." Let’s dive in and transform your snacking game!

Chicken Snack Wraps: A Healthier Fast Food Alternative

Mayra has created a healthier version of the popular McDonald's chicken wraps. To make these wraps, start with homemade breaded chicken tenders. Mayra suggests making a big batch and freezing them for convenience. Wrap the chicken in a low-carb tortilla with lettuce, Mexican blend cheese, and your favorite sauce. "I usually just like doing a little buffalo sauce," Mayra shares in her post. These wraps are quick to assemble and perfect for a satisfying lunch or snack.

Turkey: A Lean Protein Alternative

Whole roast turkey in the ovenShutterstock

For a leaner option, Catherine M. Champagne, professor of nutritional epidemiology at Louisiana State University's Pennington Biomedical Research Center, recommends turkey: "Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat—if you don't eat the skin."

Protein Smoothies: A Quick and Nutritious Boost

Banana and chocolate smoothie in the glass jarShutterstock

Mayra recommends protein smoothies for a fast and easy protein hit. She's particularly fond of the FLA City brand, which offers an all-in-one solution with 25 grams of protein and 10 grams of collagen per serving.

DIY Protein Shakes: Customizable Nutrition

low key scoop up whey protein, selective focusShutterstock

If you prefer to make your own, try using protein powder. As the Cleveland Clinic suggests, "There are so many protein powders on the market with varying amounts of protein per serving. Always check the ingredients for added sugar content to keep your protein shake a healthy option. Try it with low-calorie liquids such as plant milk."

Greek Yogurt: A Versatile Protein Powerhouse

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Greek yogurt is a fantastic high-protein, low-fat option. According to nutrition data, 100 grams of low-fat Greek yogurt contains 9.95 grams of protein and just 1.92 grams of fat. Pair it with low-calorie, low-sugar fruits like blueberries or strawberries for a delicious, healthy snack.

Chocolate-Covered Yogurt: A Protein-Packed Dessert

Chocolate Morsels Spread for Food Background. Full frame of Chocolate ChipsShutterstock

Mayra suggests a creative twist on yogurt with her chocolate-covered yogurt idea. She starts with a high-protein yogurt cup and adds a homemade magic shell topping made from melted chocolate chips and a dollop of peanut butter. "It is so delicious, and even though it feels like a treat, it has 20 grams of protein," Mayra says.

Easy Protein Salads: Chicken Edition

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

Mayra emphasizes the versatility of pre-cooked chicken breast. Mix the chicken with mayo and your favorite add-ins for a quick chicken salad.

Tuna: The Affordable Protein Powerhouse

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Tuna can be prepared similarly to chicken salad, or try Mayra's sushi-inspired version with mayo, sriracha, nori sheets, and avocado. Don't overlook your basic canned tuna! 100 grams of fresh tuna contains 24.4 grams of protein and just 0.49 grams of fat. Canned tuna is affordable, is a quick and easy snack, and pairs well with low-calorie vegetables such as cucumber or lettuce."

Cottage Cheese: A Protein-Rich Snack

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

Cottage cheese is a protein powerhouse, with 14 grams per half cup. "You can go sweet or savory," Mayra suggests, recommending topping it with berries or stuffing it into mini peppers.

The Science Behind Cottage Cheese

Close-up of a bowl of cottage cheese in the hands of a Caucasian woman. Focus on a bowl of cottage cheese.Shutterstock

"Cottage cheese is rich in casein protein. It's a complete protein that provides essential amino acids, all the building blocks of protein your body needs." says The Cleveland Clinic.

Chia Seed Pudding: A Plant-Based Protein Option

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

For those looking for plant-based options, Mayra recommends chia seed pudding, which can be boosted with protein powder and topped with fruit and low-carb granola.

RELATED: 13 Popular Drinks Ranked From Least to Most Harmful

Quinoa: The Complete Plant Protein

Boiled quinoa in white bowl on brown wooden tableShutterstock

The Harvard T.H. Chan School of Public Health also highlights quinoa as an excellent plant-based protein source: "Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own."

High-Protein Snacks for On-the-Go

Crispy celery sticks with organic peanut butter and milkShutterstock

For busy days, Mayra suggests keeping easy-to-grab snacks on hand. Celery with peanut butter is a classic option. "Two tablespoons of peanut butter has eight grams of protein," Mayra notes.

Chickpea Snacks: Fiber and Protein Combo

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Another great on-the-go option is chickpea snacks. The Harvard T.H. Chan School of Public Health states, "High-fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals. The satiating effect of the high fiber and protein content of chickpeas may help with weight management."

Shrimp: The Low-Fat Seafood Snack

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

Don't forget about seafood as a high-protein, low-fat snack option. Shrimp is particularly impressive, with 100 grams containing 20.1 grams of protein and just 0.51 grams of fat.

Salmon: Protein with a Vitamin D Boost

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

For a nutrient-dense option, consider wild-caught salmon. Allison P. Lutz, RD, tells UPMC HealthBeat, "This fish is one of the few food sources of vitamin D, a nutrient that plays a crucial role in bone health. Adequate vitamin D is essential for your body to absorb calcium and phosphorus, which support strong, healthy bones."

RELATED: Woman Gave Up Junk Food for 2 Months and Here's What Happened to Her Body

Conclusion: Small Changes, Big Results

Woman trying dress in looking in mirror cheerful and happy.Shutterstock

Mayra concludes by encouraging readers to try these snack ideas, especially on busy days. By incorporating these high-protein, low-carb options into your routine, you can satisfy your hunger while staying on track with your health goals. Small changes in your snacking habits can lead to big results in your overall wellness journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Budget Protein Foods This Chef Always Buys at Costco

Bobby_Parrish8
Copyright Bobby Parrish/YouTube
Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Getting enough protein daily can feel like a challenge, especially if you're aiming for that magic number of 100 grams. Food Network ChampionBobby Parrish understands this struggle and has discovered the best protein-packed finds at Costco that won't drain your wallet. Whether you're an athlete, fitness enthusiast, or just trying to eat healthier, this guide will help you reach your protein goals with ease.

Safe Catch Tuna: The Mercury-Tested Protein Powerhouse

When it comes to portable protein, tuna is hard to beat. "One tin of Safe Catch yellowfin tuna packs 43 grams of protein, getting you almost halfway to your daily goal," Parrish says in his post. He particularly recommends the Safe Catch brand because every batch is mercury-tested, making it pregnancy-safe. While chunk light tuna offers 18 grams per 3 ounces, yellowfin provides a whopping 26 grams in the same serving.

Greek Yogurt: The Strained Protein Champion

Greek-style yogurt stands out in the dairy aisle. "Two-thirds of a cup of Greek yogurt delivers 18 grams of protein, while regular yogurt only provides 8 grams in a larger serving," Parrish explains. The difference lies in the straining process, which removes excess sugar (lactose) while concentrating the protein content.

RELATED:Doctor Lost 6 Pounds in 30 Days Testing This Supplement

Chicken: Breast vs. Thighs Protein Battle

For poultry lovers, chicken breast emerges as the protein winner. "A three-ounce portion of chicken breast contains 26 grams of protein, compared to 21 grams in chicken thighs," Parrish notes. While thighs offer more flavor due to higher fat content, breasts are the go-to choice for maximizing protein intake.

Ground Beef: Lean Means More Protein

When it comes to beef, leaner options pack more protein. "The organic 85/15 ground beef provides 21 grams of protein per 4 ounces," says Parrish. He points out that while the conventional 93/7 blend offers slightly more protein at 23 grams, the organic option provides better overall quality.

RELATED:83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits

Beef Sticks: Portable Protein Solutions

For on-the-go protein, Parrish recommends Chomps beef sticks. "A 32-gram Chomps stick delivers 10 grams of grass-fed beef protein," he shares. This beats out Wagyu beef sticks, which only offer 5 grams of protein per 26-gram serving due to their higher fat content.

Wild-Caught Salmon: The Sustainable Protein Option

While not as protein-dense as tuna, wild-caught pink salmon still impresses. "A one-third cup serving provides 17 grams of protein," Parrish notes. This makes it a solid choice for those seeking variety in their protein sources.

Cottage Cheese: The Comeback Protein Star

Cottage cheese has made a strong return to the protein scene. "Just a half-cup serving packs 13 grams of protein," Parrish explains. He recommends it for both direct consumption and as a versatile ingredient in protein-rich sauces and dishes.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Bobby's Pro Tip:

Mix and match these protein sources throughout your day to easily exceed 100 grams of protein. For example, combining tuna at lunch, Greek yogurt as a snack, and chicken breast at dinner puts you well on your way to meeting your daily protein goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour

Liezl_Jayne_Strydom70
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Ever stared at your kitchen wondering how to turn it into a meal prep powerhouse? Celebrity nutritional therapist and fitness expert Liezl Jayne Strydom has cracked the code. After transforming her own life by losing over 40 pounds through smart nutrition, she's developed a system to prep a full week of protein-rich meals in just one hour. Her approach isn't just about saving time – it's about making healthy eating effortless.

Start Smart with a 5-Minute Protein Snack

"I always start with the quickest recipe first – it gives you momentum," says Liezl in her post as she begins with a protein-rich chocolate pudding. She combines 12 Medjool dates, 4 cups of high-protein yogurt, almond butter, cocoa powder, and a touch of maple syrup and vanilla. "It's basically a healthier high-protein dessert, but we call it a snack," Liezl explains. For those avoiding dairy, she suggests: "If you do eat dairy, you can use Greek yogurt for this or if you want to go dairy-free, soy yogurt - those are really good high protein options."

Maximize Your Oven Time with Lunch Prep

"I'm prepping everything together – it's so much easier when you do all the chopping at once," Liezl shares. She starts by cubing sweet potatoes, chopping onions, and preparing chickpeas. "I like to cut this in big pieces for this specific lunch bowl... you'll see when it's all together," she explains while working with the onions. These ingredients are seasoned with rosemary and thyme before roasting at 400°F (200°C). She creates four portions of what she calls "autumn in a bowl," each topped with dairy-free feta and a fresh lemon wedge.

RELATED:This 15-Minute Walking Workout Has 87,000 People Burning Fat Without Leaving Home

Prep the Perfect Protein-Packed Dinner

"This recipe works beautifully with either chicken or tofu," Liezl notes while preparing her dinner option. She combines chicken pieces with tomato paste, Dijon mustard, maple syrup, and coconut aminos. "I know that sounds so weird, but just trust me on that. It balances out for sweet and sour," she assures about the maple syrup addition. She then adds quartered tomatoes and chunky onion pieces. "The big pieces of tomato make it so juicy," she explains, before putting it in the oven for just 20 minutes to make four flavorful portions.

Master Quick-Cooking Sides

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"When you use boiled water to start it, it goes much quicker," Liezl advises while preparing quinoa and rice. She uses about two-thirds of a cup of rice with one and a half cups of water, and similar proportions for quinoa. For the vegetables, she adds: "Green beans cook in about 10 minutes and I just toss them every now and again until they look cooked." These sides complement both her lunch bowls and dinner portions perfectly.

Batch Cook Protein Pancakes for Breakfast

"I'm going through a crazy pancake phase," Liezl admits while preparing four breakfast portions of blueberry protein pancakes. "I really like to use ripe ones. They really give it a lot more flavor than if you use green ones," she explains about the bananas in her recipe. She blends them with rolled oats, eggs, and basic pantry ingredients before folding in fresh blueberries. "You can use frozen, but it is slightly nicer with fresh. So up to you. I do think it's worth the fresh ones for this," she advises while efficiently making multiple pancakes at once.

Customize Your Portions

"Each meal is roughly 400 calories, which makes it incredibly easy to customize," Liezl explains. She's currently "trying to build a little bit of muscle" and aims for 100 grams of protein daily. Her system allows for remarkable flexibility: "We all need different calories. We are all different." She provides a framework that allows adjustments from 1,200 to 3,200 calories per day, proving her meal prep system works for any fitness goal.

RELATED:10 Fasting Mistakes This Weight Loss Expert Says You Need to Stop Making Now

Store for Success

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"I usually prep for four days, but you could prep for anywhere from two to six days," Liezl advises. For the lunch bowls, she suggests: "You can rather add this [arugula] right before you eat it if you want to, if you're worried about the freshness. But really for four days it's fine for me." She recommends letting hot foods cool slightly before storing and keeping fresh ingredients separate until serving time if preferred.

Efficient and Enjoyable Meal Prep in Just One Hour

The beauty of Liezl's system lies in its simplicity: four breakfast portions, four lunch portions, four dinner portions, and four snacks – all prepared in just one hour. By focusing on efficient prep methods and strategic timing, she transforms what could be an overwhelming task into a manageable, even enjoyable, weekly routine. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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✓Evidence-Based

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

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

Don’t Start Big

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

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

Walking After Meals

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

Walking In the Morning

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

Long Walk After Dinner

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

Smaller Waist

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

Using Technology

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

10,000 Steps a Day

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

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

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

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