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5 Easy Meals You Should Eat Every Day to Lose Weight

Here’s what this weight loss influencer swears by.

FACT CHECKED BY Christopher Roback
Bella_Barz_Love_Your_Natural8
FACT CHECKED BY Christopher Roback

YouTuber Bella Barz (aka Love Your Natural) is sharing her ultimate weight loss meal plan with fans—and it couldn’t be more simple. Barz has certain foods she goes back to time and again, and for the most part, they take less than 5 minutes to throw together. Barz also has a few more highly effective tips for weight loss that will speed the process along even faster—these are things that she always returns to when she needs to lose pounds fast. Here’s what she has to say.


Watermelon With Lemon Juice

Fresh sliced watermelon wooden backgroundShutterstock

One of Barz’s favorite meals is incredibly simple yet delicious—she cuts up half a watermelon and squeezes lemon juice on it. 100 grams of watermelon is just 30 calories, making it a perfect weight loss food. “In addition to helping the body stay hydrated, snacking on watermelon will help you feel full, so you won’t have cravings between meals,” Rachel Lander-Canseco, RD, tells Keck Medicine of USC.

Sardines and Lemon Juice

Barz eats sardines with lemon straight out of the can and says it keeps her full for hours. This is not a surprise, as one can of sardines has 23 grams of protein on average. “Sardines can be a good source of nutrients including protein, calcium, and healthy fats such as omega-3s,” registered dietitian Lona Sandon tells Consumer Reports.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Greek Salad

A Greek salad with olive oil and tomatoes in front of the a breathtaking view to the blue, Aegean sea as a concept of Greek food in summer time,Shutterstock

Barz loves a big Greek salad with olives but omits the feta cheese. “Apart from being super delicious, olives are nutritious and are rich in antioxidants, which help to fight inflammation and disease in the body,” Valerie Agyeman, R.D., tells Glamour. “Oleic acid is a type of fatty acid found in olives, and it has been shown to improve heart health by regulating cholesterol levels. So, whether you have high cholesterol or are looking for another rock-star addition to your eating routine for heart health, olives are the way to go.”

Spaghetti With Sauce

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

Barz orders takeout for dinner some nights, for example, spaghetti with sauce. Because the portion is so big, Barz puts most of it away to eat over the next two days. This way she gets to enjoy a little bit of something she likes while not undermining her weight loss process. “Research has shown that people almost always eat more food when offered larger portions,” says the Mayo Clinic. “So portion control is important when you're trying to lose weight and keep it off.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Intermittent Fasting

Skip breakfast concept with no symbol and clock on plateShutterstock

Barz practices intermittent fasting, starting her fast at 7 p.m. and breaking it at 12 noon the next day, giving her a 7-hour eating window. “There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes,” says Harvard Health.

Working Out

Rear view of young woman walking on treadmillShutterstock

Barz recommends 45 minutes of cardio three times a week. “I know what you’re thinking,” she says. “45 minutes is a long time. I don’t know if I can do it. You can! Coming from someone who couldn’t even do 10 minutes, all you gotta do is put on your favorite show or watch my girl talk while you're on that machine.” Barz goes on to say the elliptical is her favorite, as it works out so many different body parts at the same time.

RELATED: I Burned 10% of My Body Fat by Walking 10,000 Steps Every Day

Exercise Boosts Mental and Physical Health

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

“Exercise can be an effective lifestyle modification for weight loss, especially when used in conjunction with dietary modifications to ensure a consistent caloric deficit over time,” Andrew Jagim, PhD, tells Mayo Clinic Health Systems. “It is worth repeating that exercise also has mental and physical benefits that can profoundly affect health and overall quality of life in addition to serving an important strategic role in losing weight.” 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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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

YouTuber Bella Barz (aka Love Your Natural) is sharing her ultimate weight loss meal plan with fans—and it couldn’t be more simple. Barz has certain foods she goes back to time and again, and for the most part, they take less than 5 minutes to throw together. Barz also has a few more highly effective tips for weight loss that will speed the process along even faster—these are things that she always returns to when she needs to lose pounds fast. Here’s what she has to say.


Watermelon With Lemon Juice

Fresh sliced watermelon wooden backgroundShutterstock

One of Barz’s favorite meals is incredibly simple yet delicious—she cuts up half a watermelon and squeezes lemon juice on it. 100 grams of watermelon is just 30 calories, making it a perfect weight loss food. “In addition to helping the body stay hydrated, snacking on watermelon will help you feel full, so you won’t have cravings between meals,” Rachel Lander-Canseco, RD, tells Keck Medicine of USC.

Sardines and Lemon Juice

Barz eats sardines with lemon straight out of the can and says it keeps her full for hours. This is not a surprise, as one can of sardines has 23 grams of protein on average. “Sardines can be a good source of nutrients including protein, calcium, and healthy fats such as omega-3s,” registered dietitian Lona Sandon tells Consumer Reports.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Greek Salad

A Greek salad with olive oil and tomatoes in front of the a breathtaking view to the blue, Aegean sea as a concept of Greek food in summer time,Shutterstock

Barz loves a big Greek salad with olives but omits the feta cheese. “Apart from being super delicious, olives are nutritious and are rich in antioxidants, which help to fight inflammation and disease in the body,” Valerie Agyeman, R.D., tells Glamour. “Oleic acid is a type of fatty acid found in olives, and it has been shown to improve heart health by regulating cholesterol levels. So, whether you have high cholesterol or are looking for another rock-star addition to your eating routine for heart health, olives are the way to go.”

Spaghetti With Sauce

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

Barz orders takeout for dinner some nights, for example, spaghetti with sauce. Because the portion is so big, Barz puts most of it away to eat over the next two days. This way she gets to enjoy a little bit of something she likes while not undermining her weight loss process. “Research has shown that people almost always eat more food when offered larger portions,” says the Mayo Clinic. “So portion control is important when you're trying to lose weight and keep it off.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Intermittent Fasting

Skip breakfast concept with no symbol and clock on plateShutterstock

Barz practices intermittent fasting, starting her fast at 7 p.m. and breaking it at 12 noon the next day, giving her a 7-hour eating window. “There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes,” says Harvard Health.

Working Out

Rear view of young woman walking on treadmillShutterstock

Barz recommends 45 minutes of cardio three times a week. “I know what you’re thinking,” she says. “45 minutes is a long time. I don’t know if I can do it. You can! Coming from someone who couldn’t even do 10 minutes, all you gotta do is put on your favorite show or watch my girl talk while you're on that machine.” Barz goes on to say the elliptical is her favorite, as it works out so many different body parts at the same time.

RELATED: I Burned 10% of My Body Fat by Walking 10,000 Steps Every Day

Exercise Boosts Mental and Physical Health

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

“Exercise can be an effective lifestyle modification for weight loss, especially when used in conjunction with dietary modifications to ensure a consistent caloric deficit over time,” Andrew Jagim, PhD, tells Mayo Clinic Health Systems. “It is worth repeating that exercise also has mental and physical benefits that can profoundly affect health and overall quality of life in addition to serving an important strategic role in losing weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
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.

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jac Stern
Copyright Jac/Instagram

Are you on the hunt for breakfast ideas to fuel your fat loss? Jac Stern is a diet and fitness influencer studying to be a CPT who regularly shares her weight loss hacks. In a new post, she reveals a few recipes she relies on to get her day started on a fat-burning note. “5 breakfasts I’d eat on repeat if I were trying to drop body fat,” she writes, adding that they are all under 400 calories with 30-60g of protein. “All perfect for shedding fat & building lean muscle,” she says.

Protein Is the “Cheat Coade” for Building Lean Muscle

“Protein is literally the ‘cheat code’ for building lean muscle and losing fat… it keeps you full, helps with muscle recovery, and boosts metabolism,” she writes in the post. “Plus, hitting your protein goal makes such a difference in looking toned vs. just losing weight and feeling ‘soft skinny.’”

These Meals Will Help You Melt Body Fat

“These meals are PACKED with protein, balanced with carbs + healthy fats, and actually taste good (because eating healthy ≠ boring). fuel your body the right way and watch your excess body fat melt away,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

1. Protein Pancakes

Protein pancakes are sweet, delicious, and filling.

  • 1/3 cup oats
  • 1/2 cup egg whites
  • 1/2 cup low-fat cottage cheese
  • 1 scoop vanilla protein powder

Macros: 373 calories | 50g protein.

2. Scrambled Cottage Cheese Eggs

If you like a savory breakfast, try her scrambled cottage cheese egs.

  • 1 egg
  • 1/2 cup egg whites
  • 1/2 cup low-fat cottage cheese
  • spinach
  • 1 slice sourdough toast

Macros: 316 calories | 37g protein

3. Overnight Protein Oats

Overnight protein oats are a great make-ahead recipe when you are short on time in the morning.

  • 1/3 cup of oats
  • 1/2 cup cottage cheese
  • 1 scoop vanilla protein
  • 1 tsp chia seeds
  • cinnamon
  • 1/2 cup blueberries

Macros: 348 calories | 37g protein

4. Fluffy Yogurt Bowl

This easy-to-assemble meal will satiate your sweet tooth.

  • 3/4 cup Greek yogurt
  • 1 scoop protein powder
  • 1 tbsp almond butter
  • 1/2 cup mixed berries

Macros: 325 calories | 39g protein

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Turkey & Egg Scramble

If you have leftover deli meat, whip it into an egg scramble.

  • 1 egg
  • 1/2 cup egg whites
  • 5 slices oven-roasted turkey
  • 1/4 cup mushrooms
  • 1/4 cup tomatoes
  • 1/8 cup onions

Macros: 348 calories | 60g protein

And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Strong healthy muscle sporty looking handsome charismatic man bodybuilder in black tank top and white apron leaning on kitchen counter with colorful vegetables, bottle of vinegar and spices on it.
Shutterstock/PAVEL ZENYUK
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions.


Low Calorie Density Foods

Jeremy_Ethier4Jeremy Ethier/YouTube

The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.”

However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.

Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains.

Lean Proteins

chicken fillet on a stone backgroundShutterstock

“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.”

He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”

Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”

RELATED: 5 Little-Known Tips for Burning Belly Fat

Omega-6 PUFA-Rich Food

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

The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.”

Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”

Beverages Sweetened with Non-Nutrtives

Jeremy_Ethierjeremyethier/Instagram

The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”

RELATED: Simple Full Body Home Workout For Small Spaces

Foods You Love, But Modified

Jeremy_Ethier3Jeremy Ethier/YouTube

“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier.

The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.”

Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”

💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes.

Jacqui Garrison jacqui_garrison
Copyright jacqui_garrison/Instagram/Shutterstock
Evidence-Based

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

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

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

Are you trying to lose weight but unsure what to eat in the morning? Jacqui Garrison is an over-50 weight loss coach who helps women lose weight and build muscle at any age. In a new social media post, she reveals her top four breakfasts for weight loss. “If I wanted to lose 10 pounds in eight weeks, here is what I would eat for breakfast every day,” she writes in the post, revealing the ingredients and recipe for each.

1.Cottage Cheese and Veggie Bowl

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

Ingredients:

  • One cup of low-fat or full-fat cottage cheese
  • 1 tablespoon chopped fresh green onions
  • Freshly ground black pepper
  • Flaky sea salt to taste
  • 1/2 cup sliced cucumbers
  • 1/2 cup sliced and seeded red or yellow pepper
  • 1 cup halved cherry or grape tomatoes
  • 1 tablespoon chopped walnuts.

Directions:

  • In a bowl, combine cottage cheese, green onions, salt, & pepper
  • Layer sliced cucumbers, bell peppers, and tomatoes on top.
Macros: Calories: ~203 kcal Protein: ~30g Carbs: ~14g Fat: ~9g

2. Quinoa Breakfast Bowl Recipe

White, red and black quinoa seeds in three heart-shaped bowls - Chenopodium quinoa​9. QuinoaShutterstock

Ingredients:

  • ½ cup cooked quinoa (about 1/4 cup dry)
  • 2 large eggs
  • ½ cup egg whites
  • 1 cup baby spinach
  • ½ cup cherry tomatoes, halved
  • 1 tsp olive oil or avocado oil
  • 1 tbsp nutritional yeast (optional, for a cheesy flavor).

Directions:

  • Cook quinoa: Prepare ¼ cup dry quinoa.
  • Sauté veggies: Heat 1 tsp olive oil. Add spinach + cherry tomatoes. Sauté 2–3 min.
  • Cook eggs: Push veggies aside. Add egg whites + whole eggs. Scramble or cook to taste.
  • Assemble: In a bowl, layer quinoa, veggies, and eggs. Sprinkle with nutritional yeast, salt, and pepper.
  • Top (optional): Add sliced avocado, hot sauce
  • Salt and pepper to taste.
Macros: Protein: ~30g Carbs: ~28g Fats: ~12g.

3. Egg & Ground Turkey Scramble with Cottage Cheese Serves 1

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

Ingredients:

  • 1 whole egg + 2 egg whites
  • 2 oz ground turkey (or beef)
  • 2 cups mixed veggies (spinach, tomatoes, mushrooms)
  • ½ tsp olive oil
  • ¼ cup cottage cheese
  • Salt & pepper.

Directions:

  • Heat oil in a skillet over medium heat. Cook the turkey until browned.
  • Add veggies; cook until soft.
  • Whisk eggs, cottage cheese, salt & pepper. Pour in and scramble.
  • Cook until eggs are done. Serve hot.
Macros: Calories: 390 | Protein: 41g | Carbs: 12g | Fat: 14g | Fiber: 4–5g

4. PB & J Smoothie

Jar with peanut butter on peanut background, close up​Don’t Eat Peanut ButterShutterstock

Blend:

  • ½ to 1 cup water
  • 1 scoop Be Well by Kelly Vanilla Protein Powder
  • 1 cup frozen greens (spinach, kale, or choice)
  • ½ cup frozen riced cauliflower
  • 2½-inch cubes cucumber (~¼ cup)
  • ½ cup frozen blueberries
  • 1 scoop (2 tbsp) Naked PB Powder
  • 1 tbsp flaxseeds
  • ½ tbsp Kirkland Organic Peanut Butter.
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
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Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
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.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster