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

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

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

5 “Healthy” Foods That Are Sneakily Making You Fat

Be careful of these seemingly healthy foods

Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Nutrition & Diet

Are you eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

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

Low-Fat Dairy

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

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

Egg Whites Only

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

5 “Healthy” Foods Making You Gain Weight

Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

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

Low-Fat Dairy

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

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

Egg Whites Only

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Daily Habits That Secretly Cause Weight Gain

Autumn Bates autumnelle_nutrition
17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

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

Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

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

Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

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

Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."

Fitness & Workouts

10 "Healthy" Habits That Actually Make You Gain Weight

Danielle Pashko thesoulhakker
Copyright thesoulhakker/Instagram
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

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

2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

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

5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

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

10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

Dr_Anthony_Balduzzi_NMD5
The Fit Mother Project - Fitness For Busy Moms/YouTube
Christopher Roback
By Christopher RobackDec 12, 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.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.

Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,AShutterstock

Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian foodShutterstock

"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

Barbecue Grilled Hot Dog with Yellow Mustard and ketchup on wooden tableShutterstock

"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

French fries or potato chips with sour cream and ketchupShutterstock

"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

Greek yogurt in a potShutterstock

"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Foods That "Wreak Havoc on Your Waistline," Says Expert

Dr_Erik_Richardson1
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackDec 16, 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.

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.

High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden tableShutterstock

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

What Are Weight Loss Injections?

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

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

How These Medications Work

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

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

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

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

Tip #1: Eliminate All Sodas and Sugary Drinks

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

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

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

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

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

Shrimp: Fast-Cooking Lean Protein

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

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

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

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

Ground Venison: Lean Red Meat Alternative

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

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

Last Word

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

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

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Birria

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

Chicken Tinga

Chicken Tinga

Instacart

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

Beef Kabobs

Costco Beef Kabobs

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

Instacart

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

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

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