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        5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By
    Quick, protein-packed breakfasts to energize your morning routine.
By Christopher RobackDec 02, 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 

        Magnus Lygdback/YouTube
    
By Christopher RobackDec 02, 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 
Fitness & Workouts
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Rushing out the door every morning with no time for a proper breakfast? You're not alone. But skipping the most important meal of the day isn't the answer, especially when you're trying to maintain a healthy lifestyle. That's where Magnus Lygdback comes in – a world-renowned Swedish health expert and celebrity lifestyle coach who's transformed the bodies of Hollywood A-listers through his "Magnus Method." With over two decades of experience in nutrition and training, Magnus has perfected the art of quick, protein-rich breakfasts that anyone can make. Read on to discover five protein-packed breakfasts that take less than 5 minutes to prepare but deliver maximum results.
Why Protein Matters for BreakfastAs a trainer and nutritionist who's been in the game for over 24 years, I'm a big believer in high protein in the morning," Magnus says in his pots. "Protein is the building stone of muscle and tissue, so that's what I'm prioritizing to start the day." This fundamental principle guides all of his breakfast recommendations, ensuring you get the most out of your morning meal.
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Quick & Customizable Scrambled EggsMagnus Lygdback/YouTube
"Eggs are the building blocks of a high-protein breakfast," Magnus explains. He recommends using 3-4 eggs, which pack about 6 grams of protein each. "Four or even five would probably be better for me, but I have a hard time stomaching it. I get full after eating three," he admits, showing that even experts adjust portions to their comfort level.
Master the Perfect ScrambleShutterstock
Magnus shares his pro tip for perfect eggs: "The thing about scrambled eggs is that they're the fastest to make. I always turn off the pan when they're almost done. You still want them to be soft because that after heat will overcook them." He suggests using avocado oil spray, butter, or olive oil as your cooking fat of choice.
Greek Yogurt Power Bowl BasicsMagnus Lygdback/YouTube
"Greek yogurt is called skyr in some countries or kvarg in Swedish," Magnus explains, highlighting the importance of knowing your ingredients. "Just know that Greek yogurt is not Greek yogurt everywhere. There's a lot of high protein dairy alternatives around the world." The key is finding one that delivers around 17 grams of protein per six-ounce serving.
RELATED:  This Is Exactly How to Lose Body Fat This Year
Perfect Your Yogurt SelectionMagnus Lygdback/YouTube
When it comes to fat content, Magnus offers practical advice: "If you don't mind going up in fat, the 5% Greek yogurt's even tastier. You can also go down to 0% of the fat, but I don't think that tastes too good. So I'm sticking to 2%." This balance between nutrition and taste is crucial for creating sustainable breakfast habits.
Berry-Loaded Cottage Cheese InnovationMagnus Lygdback/YouTube
"Cottage cheese contains about 14 grams of protein per serving," Magnus shares. "This is a really good option if you don't want to eat eggs in the morning or if you want some variety in your life. This is also a good snack, actually." He emphasizes the versatility of this protein-rich option.
Smart Topping ChoicesMagnus Lygdback/YouTube
For the cottage cheese breakfast, Magnus advises on mindful additions: "If you are not on a diet, you could drizzle some honey on this. Does that mean that honey makes you fat? No, not at all. But we have enough calories in this breakfast, so I don't want to add more calories just because."
Scandinavian-Style Protein Toast MasteryMagnus Lygdback/YouTube
Drawing from his Swedish heritage, Magnus introduces fiber-rich crisp bread options. "This is something almost every Swede always has on hand," he notes while preparing variations with different protein sources. "Many people don't know there are different types of salmon. There's sockeye, and then there's Atlantic salmon and king salmon. I'm a big fan of the Atlantic salmon, which is a little fattier."
Power Shake FoundationsShutterstock
For the protein shake, Magnus reveals why frozen cherries are his go-to fruit: "The good thing about cherries is that they don't affect your blood sugar as much as many other berries and fruits. So probably one of the best choices if you're going to pick a fruit."
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
Smart Protein Shake ModificationsMagnus Lygdback/YouTube
"Personally, I use water," Magnus explains when discussing liquid bases. "You can use any liquid you want - milk, oat milk, almond milk. Just know with nut milks that they're not as good as you think they are most of the time. A lot of them contain processed stuff and contain less than 2% of actual nuts. So maybe make your own nut milk or use water."
Flexible Protein PortioningMagnus Lygdback/YouTube
"I go up all the way to 40 grams of protein depending on what my day looks like," Magnus shares about his protein shake measurements. This flexible approach shows how you can adjust your protein intake based on your daily activities and goals.
Time-Saving Success TipsShutterstock
"Trust me when I say it doesn't have to be more complicated than this," Magnus concludes. "You should be able to make these in two, three minutes. I can, but let's agree on five minutes or under five minutes is definitely doable for all of these." His practical approach makes high-protein breakfasts accessible to everyone, regardless of their morning schedule.
The Science Behind Protein TimingShutterstock
"Protein is the building stone of muscle and tissue, so that's what I'm prioritizing in the morning," Magnus emphasizes. His intuition aligns with recent research. According to the New York Post, spreading your protein intake throughout the day is crucial for weight management. The ideal approach is consuming 20-30 grams of protein at each meal, starting with breakfast. This explains why Magnus's breakfast options all hit that protein sweet spot.
RELATED: The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet
Why Your Morning Protein MattersShutterstock
"I'm a big believer in high protein in the morning," Magnus shares, and science backs him up. The Mayo Clinic explains that protein decreases hunger hormones while increasing satisfaction hormones like peptide YY and GLP-1. In simple terms, this means you'll feel fuller longer and be less likely to snack before lunch. This is especially important if you're trying to manage your weight.
Getting the Right Amount for Your GoalsShutterstock
While discussing his protein shake variations, Magnus mentions adjusting protein content based on daily needs. This flexibility is supported by research from the Cleveland Clinic, which recommends that active individuals consume 1 to 1.5 grams of protein per pound of their goal weight. This means if you're exercising regularly, these protein-rich breakfasts are especially important for reaching your fitness goals.
Protein and Muscle MaintenanceMagnus Lygdback/YouTube
"You should be able to make these in two or three minutes," Magnus says about his breakfast options, making it easier to maintain healthy habits. This consistency matters – WebMD reports that consuming 25-30 grams of protein per meal helps preserve muscle mass, especially if you're trying to lose weight. Each of Magnus's breakfast options provides this amount, supporting both your fitness and weight management goals.
RELATED: 5 Simple Dinner Rules That Help You Burn Fat Overnight
Making It Work for YouShutterstock
Magnus's practical approach to breakfast protein shows that you don't need complicated recipes or expensive ingredients to get results. Whether you choose the quick scrambled eggs with 18-24 grams of protein, the Greek yogurt power bowl with 17 grams, or any other option, you're setting yourself up for success. Remember, as Magnus stresses, find what works for you and stick with it.
The key takeaway? These five-minute, protein-rich breakfasts aren't just quick and tasty - they're scientifically sound choices for starting your day right. By combining Magnus's real-world experience with current research, you can be confident that these breakfast options will support your health and fitness goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
carbsproteinsintermittent fastinghealthy eatingprotein

        
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        5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By
    

        Magnus Lygdback/YouTube
    
By Christopher RobackDec 02, 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.
Rushing out the door every morning with no time for a proper breakfast? You're not alone. But skipping the most important meal of the day isn't the answer, especially when you're trying to maintain a healthy lifestyle. That's where Magnus Lygdback comes in – a world-renowned Swedish health expert and celebrity lifestyle coach who's transformed the bodies of Hollywood A-listers through his "Magnus Method." With over two decades of experience in nutrition and training, Magnus has perfected the art of quick, protein-rich breakfasts that anyone can make. Read on to discover five protein-packed breakfasts that take less than 5 minutes to prepare but deliver maximum results.
Why Protein Matters for BreakfastAs a trainer and nutritionist who's been in the game for over 24 years, I'm a big believer in high protein in the morning," Magnus says in his pots. "Protein is the building stone of muscle and tissue, so that's what I'm prioritizing to start the day." This fundamental principle guides all of his breakfast recommendations, ensuring you get the most out of your morning meal.
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Quick & Customizable Scrambled EggsMagnus Lygdback/YouTube
"Eggs are the building blocks of a high-protein breakfast," Magnus explains. He recommends using 3-4 eggs, which pack about 6 grams of protein each. "Four or even five would probably be better for me, but I have a hard time stomaching it. I get full after eating three," he admits, showing that even experts adjust portions to their comfort level.
Master the Perfect ScrambleShutterstock
Magnus shares his pro tip for perfect eggs: "The thing about scrambled eggs is that they're the fastest to make. I always turn off the pan when they're almost done. You still want them to be soft because that after heat will overcook them." He suggests using avocado oil spray, butter, or olive oil as your cooking fat of choice.
Greek Yogurt Power Bowl BasicsMagnus Lygdback/YouTube
"Greek yogurt is called skyr in some countries or kvarg in Swedish," Magnus explains, highlighting the importance of knowing your ingredients. "Just know that Greek yogurt is not Greek yogurt everywhere. There's a lot of high protein dairy alternatives around the world." The key is finding one that delivers around 17 grams of protein per six-ounce serving.
RELATED:  This Is Exactly How to Lose Body Fat This Year
Perfect Your Yogurt SelectionMagnus Lygdback/YouTube
When it comes to fat content, Magnus offers practical advice: "If you don't mind going up in fat, the 5% Greek yogurt's even tastier. You can also go down to 0% of the fat, but I don't think that tastes too good. So I'm sticking to 2%." This balance between nutrition and taste is crucial for creating sustainable breakfast habits.
Berry-Loaded Cottage Cheese InnovationMagnus Lygdback/YouTube
"Cottage cheese contains about 14 grams of protein per serving," Magnus shares. "This is a really good option if you don't want to eat eggs in the morning or if you want some variety in your life. This is also a good snack, actually." He emphasizes the versatility of this protein-rich option.
Smart Topping ChoicesMagnus Lygdback/YouTube
For the cottage cheese breakfast, Magnus advises on mindful additions: "If you are not on a diet, you could drizzle some honey on this. Does that mean that honey makes you fat? No, not at all. But we have enough calories in this breakfast, so I don't want to add more calories just because."
Scandinavian-Style Protein Toast MasteryMagnus Lygdback/YouTube
Drawing from his Swedish heritage, Magnus introduces fiber-rich crisp bread options. "This is something almost every Swede always has on hand," he notes while preparing variations with different protein sources. "Many people don't know there are different types of salmon. There's sockeye, and then there's Atlantic salmon and king salmon. I'm a big fan of the Atlantic salmon, which is a little fattier."
Power Shake FoundationsShutterstock
For the protein shake, Magnus reveals why frozen cherries are his go-to fruit: "The good thing about cherries is that they don't affect your blood sugar as much as many other berries and fruits. So probably one of the best choices if you're going to pick a fruit."
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
Smart Protein Shake ModificationsMagnus Lygdback/YouTube
"Personally, I use water," Magnus explains when discussing liquid bases. "You can use any liquid you want - milk, oat milk, almond milk. Just know with nut milks that they're not as good as you think they are most of the time. A lot of them contain processed stuff and contain less than 2% of actual nuts. So maybe make your own nut milk or use water."
Flexible Protein PortioningMagnus Lygdback/YouTube
"I go up all the way to 40 grams of protein depending on what my day looks like," Magnus shares about his protein shake measurements. This flexible approach shows how you can adjust your protein intake based on your daily activities and goals.
Time-Saving Success TipsShutterstock
"Trust me when I say it doesn't have to be more complicated than this," Magnus concludes. "You should be able to make these in two, three minutes. I can, but let's agree on five minutes or under five minutes is definitely doable for all of these." His practical approach makes high-protein breakfasts accessible to everyone, regardless of their morning schedule.
The Science Behind Protein TimingShutterstock
"Protein is the building stone of muscle and tissue, so that's what I'm prioritizing in the morning," Magnus emphasizes. His intuition aligns with recent research. According to the New York Post, spreading your protein intake throughout the day is crucial for weight management. The ideal approach is consuming 20-30 grams of protein at each meal, starting with breakfast. This explains why Magnus's breakfast options all hit that protein sweet spot.
RELATED: The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet
Why Your Morning Protein MattersShutterstock
"I'm a big believer in high protein in the morning," Magnus shares, and science backs him up. The Mayo Clinic explains that protein decreases hunger hormones while increasing satisfaction hormones like peptide YY and GLP-1. In simple terms, this means you'll feel fuller longer and be less likely to snack before lunch. This is especially important if you're trying to manage your weight.
Getting the Right Amount for Your GoalsShutterstock
While discussing his protein shake variations, Magnus mentions adjusting protein content based on daily needs. This flexibility is supported by research from the Cleveland Clinic, which recommends that active individuals consume 1 to 1.5 grams of protein per pound of their goal weight. This means if you're exercising regularly, these protein-rich breakfasts are especially important for reaching your fitness goals.
Protein and Muscle MaintenanceMagnus Lygdback/YouTube
"You should be able to make these in two or three minutes," Magnus says about his breakfast options, making it easier to maintain healthy habits. This consistency matters – WebMD reports that consuming 25-30 grams of protein per meal helps preserve muscle mass, especially if you're trying to lose weight. Each of Magnus's breakfast options provides this amount, supporting both your fitness and weight management goals.
RELATED: 5 Simple Dinner Rules That Help You Burn Fat Overnight
Making It Work for YouShutterstock
Magnus's practical approach to breakfast protein shows that you don't need complicated recipes or expensive ingredients to get results. Whether you choose the quick scrambled eggs with 18-24 grams of protein, the Greek yogurt power bowl with 17 grams, or any other option, you're setting yourself up for success. Remember, as Magnus stresses, find what works for you and stick with it.
The key takeaway? These five-minute, protein-rich breakfasts aren't just quick and tasty - they're scientifically sound choices for starting your day right. By combining Magnus's real-world experience with current research, you can be confident that these breakfast options will support your health and fitness goals. 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 High Protein Breakfasts to Shed Fat
    

        Copyright keithozment_fitcoaching/Instagram
    
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

            
                Greek Yogurt Cereal Bowl
            
            
        
View this post on Instagram
A post shared by KEITH OZMENT (@keithozment.fitcoaching)
Ingredients:
300-400g nonfat Greek yogurt (FAGE brand)
1/4 cup berries
1 cup Premier or Ghost protein cereal.
Macros:
Calories: ~400
Protein: ~50g
Carbs: ~30g
Fat: ~5g.

            
                Egg & Cheese McMuffin
            
            
        
View this post on Instagram
A post shared by KEITH OZMENT (@keithozment.fitcoaching)
Ingredients:
1 Thomas English muffin
1 whole egg + 2 egg whites
1 slice fat-free cheese
Optional: 1-3 slices of Canadian bacon
Macros:
Calories: ~350-400
Protein: ~35-40g
Carbs: ~30g
Fat: ~10g.

            
                Avocado Toast and Berries with Honey
            
            
        
View this post on Instagram
A post shared by KEITH OZMENT (@keithozment.fitcoaching)
Ingredients:
1 slice high-protein bread @dohjoybread
1/4 avocado
3 large egg whites + 1 whole egg.
1/4 cup mixed berries
1 tsp honey
Macros:
Calories: ~400
Protein: ~35g
Carbs: ~27g
Fat: ~14g.

            
                Breakfast Smoothie
            
            
        
View this post on Instagram
A post shared by KEITH OZMENT (@keithozment.fitcoaching)
Ingredients:
• 1 scoop of whey protein
• 1/2 cup Greek yogurt
• 1/2 frozen banana
• 1 tbsp peanut butter
• 1/2 cup unsweetened almond or Fairlife milk
Macros:
• Calories: ~400
• Protein: ~40g
• Carbs: ~22g
• Fat: ~12g.

            
                Overnight Oats
            
            
        
View this post on Instagram
A post shared by KEITH OZMENT (@keithozment.fitcoaching)
Ingredients:
1/2 cup rolled oats
1 scoop whey protein
1/2 cup unsweetened almond milk
1 tbsp peanut butter
1/4 cup Greek yogurt
Macros:
• Calories: ~450
• Protein: ~39g
• Carbs: ~33g
• Fat: ~10g.

            
                He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein
            
            
        
View this post on Instagram
A post shared by KEITH OZMENT (@keithozment.fitcoaching)
In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

            
                Next, Walk for 30 Minutes
            
            
        
View this post on Instagram
A post shared by KEITH OZMENT (@keithozment.fitcoaching)
“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Finally, Lift Weights for 20 Minutes
            
            
        
View this post on Instagram
A post shared by KEITH OZMENT (@keithozment.fitcoaching)
“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

            
                Here Is the Workout Split He Recommends
            
            
        
View this post on Instagram
A post shared by KEITH OZMENT (@keithozment.fitcoaching)
He goes on to reveal a simple 4-day split:
Day 1: Upper Body Push
• Push-Ups or Chest Press (3x12)
• Dumbbell Shoulder Press (3x10-12)
• Tricep Dips or Overhead Extensions (3x12)
Day 2: Lower Body
• Goblet Squats (3x12)
• Romanian Deadlifts (3x10-12)
• Glute Bridges or Step-Ups (3x12/leg)
Day 3: Upper Body Pull
• Bent-Over Rows (3x12)
• Pull-Ups or Lat Pulldown (3x10-12)
• Bicep Curls (3x12)
Day 4: Full Body + Core
• Deadlifts (3x12)
• Dumbbell Clean and Press (3x10)
• Plank Holds (3x30-60 sec).
And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!
    

        Copyright the.busy.mom.method/Instagram
    
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   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.
Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.
Egg White Veggie Scramble with Turkey Bacon
Shutterstock
1 cup egg whites
2 slices of turkey bacon
1/2 cup chopped bell peppers
1/2 cup spinach
1/4 cup diced onions
1 tbsp salsa (optional)
Protein: 30g, Calories: ~230.
Greek Yogurt Protein Bowl
Shutterstock
1 cup non-fat Greek yogurt
1 scoop vanilla protein powder
1/4 cup mixed berries
1 tbsp chia seeds
1 tsp honey
Protein: 32g, Calories: ~270.
High-Protein Oatmeal
Shutterstock
1/2 cup oats
1 scoop protein powder
1 tbsp peanut butter powder
1/2 cup almond milk
1/4 cup blueberries
Protein: 30g, Calories: ~320.
Protein Smoothie
Shutterstock
1 scoop protein powder
1/2 cup unsweetened almond milk
1/2 frozen banana
1 tbsp almond butter
1/4 cup spinach
Ice cubes
Protein: 30g. Calories: ~270
Cottage Cheese and Turkey Sausage Breakfast Bowl
Shutterstock
1/2 cup low-fat cottage cheese (112g)
2 turkey sausage links
1/2 cup cherry tomatoes
1/2 cup chopped bell peppers
1/2 avocado
Salt, pepper, hot sauce to taste
Protein: 30g, Calories: ~330 (with avocado).
Why Breakfast Is So Important
Shutterstock
In another post, she explains the science behind healthy breakfast meals. “One of the big things I work with clients on is their overall protein intake. When clients first come to me, they’ll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!” she says.
“Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps.”
RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits
Not Enough Carbs or Low Fat Can Harm Hormonal Balance
Shutterstock
“I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days,” she says. “Often times women have a ‘no carbs’ or ‘low fat’ approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance,” she says.
Breakfast Is the Most Important Meal of the Day
Shutterstock
“I find that quite often, my clients aren’t eating enough. Undereating is a bi-product of diet culture. And most aren’t able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day.”
Here Is Why
Shutterstock
“These are some reasons why starting the day with a protein-rich breakfast is so important for overall health,” she says.
Protein at breakfast helps keep blood sugar and energy stable.
Eating breakfast lowers cortisol.
A high-protein breakfast helps regulate your appetite all day long.
Protein is essential for many bodily processes.
A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
Aim for at least 30-40g of protein at breakfast.
RELATED:Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds
These Foods Are High in Protein
Shutterstock
“I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g,” she says, revealing a few other foods that are high in protein.
1 egg 6g
1 scoop collagen 10g
1/2 cup cottage cheese 12g
1/2 cup greek yogurt 15g
1 scoop protein powder 25g
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        #1 Best Breakfast for Proteins, According to Dietitian Who Lost 100 Pounds
    
Ilana Muhlstein Nutrition/Facebook
By Leah GrothAug 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Ilana Muhlstein, RD (@nutritionbabe) is a mother-of-two, nutritionist, and weight loss warrior who dropped 100 pounds naturally. She has amassed a following of over 2 million TikTok followers for sharing content about how she lost all the weight without going to extremes. In a recent viral video, she shares the recipe for one of her favorite high-protein breakfasts that tastes delicious, keeps her satiated, and curbs her cravings. “It's breakfast, and I'm feeling hungry,” she says at the start of the clip. (She knows about yummy, filling food; check out her new cookbook, Love The Food That Loves You Back.) We also asked Body Network's Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the meal.
First, She Starts with a Plate Split in Half@nutritionbabeFocus on habits and lifestyle changes over resolutions!  The new reports coming out of Ozempic and similar medications is that it has a similar ling-term success rate to diets. Thats because its so much more than nutrition- and thats coming from a registered dietitian nutritionist.  The reason my program works long- term is that it focuses just as much on nutrition, as it does on mindset, your environment, and your emotions. When your environment is set up for success, and you make weight gain inconvenient, its hard to “fall off”.  Its not too late to start! Over 80,000 people just started my 4-week weight loss program and its a perfect time to join them.  What is the 2B Mindset Super Block? It’s an incredible eating plan made into a 4-week Super Block. It helps you reach your weight-loss goals in real time by watching 5 short videos a week, for 4 weeks, and learn how to apply those principles for long-term success.  Start on a Monday or whatever day works best for you! Every day you’ll have my positive voice in your ear—guiding you toward the best choices that align with your goals and inner desires.   Week 1: Learn Core Principles—start with the fundamentals   Week 2: Break Old Habits—end late- night munchies and handle those “F-it I want to eat it” moments   Week 3: Master Your Mindset—self- sabotage ends here   Week 4: Long-Term Success—redefine your relationships and food prep like a pro includes 1000+ recipes + Live weekly chats with me and 24/7 access to the 2B Mindset Community   It’s only $29 to unlock with a bodi membership! https://bodi.company/49ZSvBl   or if you don’t have bodi, get shakeology & bodi for only $99 and get the superblock for free.   https://bit.ly/44WkNsW (you will see it as soon as you pick your flavor and press”add to cart”) You can do this! I Can’t wait for you to get started!! You’re going to do great!!  Yello drink is my daily caffeine. Its technically designed to be a pre-workout but i have it every morning whether i workout or not because it gives you the best energy and hydrates tou at the same time. Once you start, tou wont go back to coffee. Trust me. I love coffee for the flavor but now i have decaf just for taste because the energy you get from energize is far superior imo. And for a workout, you feel unstoppable https://bchbody.life/2GyHGgE ##bodi##superblock##weightlossjourney##healthyweightloss##weightlosstips##2bmindset##healthyeating##eatinghealthy##weightlossmindset##lifestylechange
She starts by showing off her plate, which has marks dividing it in half. “I always use these plates as a guide. I have half plate protein, half plate fiber-filled carbohydrates,” she explains. 
At breakfast, I made some fiber-filled French toast using some Dave's killer bread,” she says, adding that she made it with an egg and milk. 
“And then for protein, I have some cottage cheese here,” she says, noting that the “egg and milk inside the french toast” is also protein. 
Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack
She Says a “Very, Very High Protein Breakfast” Keeps Her “Fuller Longer”nutritionbabe/TikTok
“I like to have a very, very, very high protein breakfast because I feel like it keeps me fuller longer,” she explains. 
“So I'm going to just spice up this cottage cheese,” she says, adding seasoning and what appears to be syrup. “It's going to act almost like a syrup onto the french toast.”
She Drinks 16 Ounces of EnergizeIlana Muhlstein Nutrition/Facebook
She washes the french toast down with “16 ounces of Energize” drink. 
Body Network’s Resident RDN, Diet Diva Tara Collingwood, loves the idea of getting whole grain, high fiber carbs, and protein in the morning.  “Most people don’t get enough protein at breakfast and don’t choose good quality whole grains,” she says. However, she would also like to see a little bit of fresh fruit. “Maybe just a handful of berries will provide more fiber and excellent antioxidants.” 
As for the drink, “I don’t have a problem with one sugar-free energy drink instead of coffee, but just be careful how many you might have and how late in the day you drink it,” she says. “Breakfast is a good time to get caffeine so it has time to absorb and leave your body before bedtime.”
💪🔥Body Booster: When deciding what to eat for breakfast, try to combine healthy, fibrous carbohydrates, protein, and fresh fruit to fill you up and keep you full for several hours. If you enjoyed this article, don't miss I Lost 100 Pounds Eating the Foods in My New Cookbook.
Nutrition & Diet
        5 Breakfasts I Eat On Repeat to Drop Body Fat Fast
    

        Copyright hammes_hannah/Instagram
    
By Leah GrothOct 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   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
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Do you want to drop body fat and “become unrecognizable?” Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she revealed some of her go-to morning meals for fat loss. “5 breakfasts I eat on repeat when I want to drop body fat,” she writes. “All under 15 minutes, 30-50 grams protein, under 500 calories.” She also reveals 4 habits to incorporate into your life to “become unrecognizable.”
Cottage Cheese Eggs
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The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post.
Calories: 298,
Protein: 38g.
RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods
Egg Sammy
Shutterstock
The next recipe is an Egg Sammy: “1 English muffin toasted, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says.
Calories: 352,
Protein: 34g.
Protein Pancakes
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She also eats protein pancakes. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says.
Calories: 380,
Protein: 41g.
Breakfast Burrito
Shutterstock
Breakfast burritos are also on her fat loss menu. “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says.
Calories: 330
Protein: 35g.
Smoothie
Shutterstock
She also drinks smoothies. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says.
Calories: 377,
Protein: 47g.
She Also Recommends 4 Habits to Become Addicted To
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In another post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she says. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve “tried it all” but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame? Here are the 4 habits I want you to become addicted to over the next 6 months.”
RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making
Eat More Protein
Shutterstock
“Eat at least 30g of protein at every meal,” she recommends. “Now I know you think that’s too much food but promise if you want to get there, you NEED to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.”
Do 30 Minutes of Strength Training
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Next, do 30-minute strength training workouts “right at home,” she suggests. “Why?? Because these will fit into your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistent your plan allows you to be, the quicker you will see results. Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”
Sleep
Shutterstock
Sleep is also key. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says.
RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)
Hydrate
Shutterstock
Finally, hydrate. “Drink your water sis!” she suggests. “At a minimum, half your body weight in oz of water. 80+ oz is good! And add electrolytes!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        5 Daily Moves to Sculpt Your Summer Body in 8 Weeks
    

        ​Bodyweight Squats for Better Balance
    

        Copyright Liz Hilliard
    
By Liz HilliardApr 12, 2025
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder &amp; CEO of &lt;a href=&quot;https://hilliardstudiomethod.com/&quot;&gt;Hilliard Studio Method (HSM)&lt;/a&gt;
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Summer is approaching fast, and many of us are looking for ways to feel stronger and more confident in our bodies. As a fitness expert and founder of Hilliard Studio Method, I've helped thousands of people transform their bodies with effective, sustainable routines. My 8-week guide will help you build strength, increase energy, and feel your best this summer season.

            
                Time to Pump Up Your Walks
            
            
        I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz HilliardFor the next two weeks we will focus on increasing the intensity of your walks and introduce 5 new exercises. The point of the daily walk is to keep your body moving, focus on yourself and your mental health and help you feel more creative and energized.
Increase your walks this week by 5-10 minutes and next week another 5-10 minutes.
Walk with a friend so you can chat and walk at a pace that makes you slightly breathless.

            
                Your Daily Exercise Routine Starts Now
            
            
        ​Keep Moving Your BodyCopyright Liz HilliardHere are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the next two weeks. Remember to record your reps/timing and try to increase your totals at the end of each week.

            
                1. Squats – Build Your Lower Body Foundation
            
            
        Copyright Liz Hilliard
Stand with feet slightly wider than your hips. Keep heels heavy and toes light. Lock in your core muscles and stand tall through your spine, keeping shoulders away from ears. Sit your tailbone back and down and hinge your chest forward while swinging your arms forward in front of your chest. Drive through the heels and squeeze through the glutes to raise back to standing, lowering arms by hips. Do not thrust the hips forward when coming to standing.
Work up to 20 consecutive reps. If this is too challenging or you feel unstable, practice sitting down and standing up from a chair without using your hands. When you are ready to add-on, place light weights in your hands.
On the final squat, stay low and press into the balls of the feet to raise the heels and try to balance for 10 seconds at a time. You should feel this in your calves, thighs and core.

            
                2. Reach to Plank - Your Full-Body Energizer
            
            
        ​3. Side Plank - Sculpt Your WaistlineCopyright Liz HilliardAfter your last squat, return to standing. Reach arms to the ceiling overhead, squat and place hands on the floor under shoulders. Step one leg back at a time into a plank position. Make sure to keep your neck long, back flat and abdominals pulled in throughout. Step back up one leg at a time, press to standing and reach arms overhead. Think very safe, controlled, and low-impact burpee.
Work up to 10 consecutive reps. Take this as slowly or as quickly as you need without losing your form. The point is to energize the arms at the top and engage in a straight line with a strong plank at the bottom. If this is easy, keep adding one more rep at a time.

            
                3. Side Plank - Sculpt Your Waistline
            
            
        Copyright Liz Hilliard
From tabletop all fours, there are three positions to start and work up to. Begin by keeping your Left hand under your shoulder and kickstand your Left leg shin to the side so your Left knee is directly under your hip. Pull your Right shoulder and hip back so they are stacked; shoulder over wrist, hip over knee, and top hip stacked over bottom hip. Raise Right outer thigh in the air until it's in line with your hip.
If this feels stable, take your Right foot in front of your body and press it into the floor and extend the body Left leg straight out of the hip on the floor with the blade of your Left foot on the floor so your head and heels are in one long line and you can use your front Right foot to help lift your Left hip higher to engage your obliques. 
If this feels stable, float your top Right leg up to the sky for a full side plank. To keep your core fully engaged keep hips stacked.
Time how long you can hold this plank. Repeat on the other side and take slow deep breaths while you continue to pull your center core and waistband in. Try to hold a little bit longer each day.

            
                4. Glute Bridge - Strengthen Your Backside
            
            
        ​2. Reach to Plank - Your Full-Body EnergizerCopyright Liz HilliardFrom side plank, flip over and lie on your back, head and shoulders on the mat, knees bent, feet flat. Squeeze your glute muscles and tuck your hip bones up toward your ribs. It is important to tuck tailbone and curl abdominals in to protect your back and activate your core. Press your feet into the floor and slowly raise glutes up into a bridge. Always keep your mid-back on the mat. You want to feel your hamstrings and glute, not your back.
Roll one vertebrae up and down at a time slowly for 10 reps. On the last one, hold at the top, bring Right knee to chest and extend leg straight to the ceiling and repeat the curl bridge up and down 10 more times. Repeat on the Left leg. Take breaks as needed but try to do this all consecutively. If it is too challenging to do one leg at a time, keep both feet down until you are able.

            
                5. Bicycle Curls - Define Your Abs
            
            
        Copyright Liz Hilliard
After glute bridge, lower the hips to the floor and place your hands behind your head, elbows wide. You will be curling your chest up off the floor, not pulling your neck up, so the hands here are just to help you support your neck and gently tuck your chin to your chest.
Bend your Right knee and bring it up to your chest as you extend your Left long, hovering it off the floor. Curl up your chest up and twist your torso to your Right knee trying to keep your Right shoulder off the mat. Begin to bicycle the legs in and out and twist your torso to the opposite knee. 
To modify, keep your head and shoulders on the mat and focus on your abs. Fully extend your legs with energy and pointed toes. Try to rotate side - to - side for 30 seconds, breaking as needed. 
If you can easily do this, add on at the end of 30 seconds by extending your legs together in a straight line out to 45 degrees in the air with your head, shoulders and low back on the mat. Hold this for 8-20 seconds. When ready, you can lift your head and shoulders off the mat and hold the outer thighs or release arms to the ceiling for a hollow body hold from 8-20 seconds.
Make sure to record your time and progress daily!

            
                Feed Your Body Right With Fiber
            
            
        ​Deadlifts: The Ultimate Functional ExerciseCopyright Liz HilliardFoods high in fiber are important because they keep your blood sugar levels even and give you a feeling of satiation. High fiber foods can reduce the risk of heart disease and stroke and aid in digestion.
High fiber foods include:
Broccoli
Brussels sprouts
Apples
Sweet potatoes
Chickpeas
Black beans
Chia seeds
Oatmeal
Popcorn
Quinoa
Berries
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).

Nutrition & Diet
        8 Anti-Inflammatory Foods Nutritionists Recommend for Joint Pain
    

        Shutterstock
    
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
If you are experiencing joint pain and inflammation, making dietary changes can help. While there is no “arthritis diet,” “many foods can help fight inflammation and improve joint pain and other symptoms,” explains the Arthritis Foundation. What foods should you eat to minimize joint pain? Body Network spoke with Kayla Farrell, RDN, Registered Dietitian at FRESH Communications, who filled us in on the topic. Here are 8 anti-inflammatory foods she recommends. 

            
                Salmon
            
            
        ShutterstockFatty fish, like salmon, “is a quality protein choice with high levels of omega-3 fatty acids that interfere with immune cells that cause the body's inflammatory response,” says Farrell. “In turn, this helps reduce inflammation and joint pain. As a registered dietitian, I choose salmon from Chile because it’s particularly high in these powerful omega-3s and low in mercury.”

            
                Greek Yogurt
            
            
        ShutterstockGreek yogurt contains probiotics, healthy bacteria that support a balanced gut microbiome. “A healthy gut is linked to better mental health and cognition, improved digestion, and decreased inflammation. I opt for plain Greek yogurt to reduce added sugars and add toppings like fresh fruit and nut butter,” she says. 

            
                Turmeric
            
            
        ShutterstockShe is also a fan of turmeric. “This spice contains a powerful anti-inflammatory compound, known as curcumin, that helps reduce inflammation. When cooking, I recommend using both turmeric and black pepper to increase its ability to be absorbed in the body by 2000%,” she explains. 

            
                Broccoli
            
            
        ShutterstockEat your broccoli if you suffer from inflammation. “This cruciferous vegetable is packed with vitamin K, making it a nutrient-dense food that can reduce inflammatory markers in the blood and promote healthy joints,” says Farrell. “Broccoli can be enjoyed both raw and cooked, but I recommend steaming broccoli for additional health benefits.”

            
                Olive Oil
            
            
        ShutterstockOlive oil “is an incredible antioxidant, which can reduce inflammation throughout the body,” says Farrell. “This oil has become readily available and used for a variety of different dishes since the 1990s, when the Mediterranean Diet became popular for heart health.”

            
                Berries
            
            
        ShutterstockBerries, specifically blueberries, strawberries, and raspberries “are full of vitamin C, which can reduce inflammation throughout the body, including the joints,” she says. “The anthocyanins found in berries have also been found to have an anti-inflammatory effect.”

            
                Leafy greens
            
            
        ShutterstockLeafy greens are another must-eat. “While it can be a challenge to incorporate leafy greens into any diet, this food packs a punch when it comes to anti-inflammation, containing high levels of vitamin K, calcium and antioxidants to support joint health. I recommend sneaking spinach or kale in a fruit smoothie for an easy way to get some greens!” Farrell states.

            
                Beans
            
            
        ShutterstockBeans are the last item on her list. “These legumes are a fiber-filled, plant-based protein source that offer antioxidants and anti-inflammatory compounds, like polyphenols, that benefit joint health,” she says. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.
Nutrition & Diet
        10 Tips to Shed Pounds While Eating at Your Favorite Restaurants
    

        Shutterstock
    
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you trying to avoid restaurants on your weight loss journey? There’s no need, one expert maintains. Natalie Mirasolav is a fat loss coach who helps clients struggling with belly fat and low energy get in shape. In a new post, she tackles dining out while on a diet. “How to eat out and still lose weight,” she says. “We all love dining out, but when you’re focused on weight loss or hitting your protein goals, it can feel tricky. The good news? You can eat out and still make choices that support your goals with just a little planning and intention.” She offers 10 “simple, real-life tips to help you enjoy your meal and stay on track with your weight loss journey.”

            
                1. Do Your Research
            
            
        
View this post on Instagram
A post shared by Natalie Mirasola (@healthyourselfwithnat)
Her first tip? Do your research. “Look up the menu beforehand,” she writes. “Avoid menu stress by deciding what to order ahead of time. This helps you make a confident, healthy choice without the last-minute pressure.”

            
                2. Prioritize Protein and Vegetables
            
            
        ShutterstockNext, prioritize protein and veggies. “Protein is key for staying full and building lean muscle. Pair it with fiber-rich veggies to add bulk and keep you satisfied without extra calories,” she says. 

            
                3. Skip the Carbs
            
            
        ​Stay Away From the Bread or ChipsShutterstockNext, indulging in empty calorie carbs can be tempting, but don’t, she warns. “Skip the free bread or chips. Those little extras add up fast and don’t satisfy you. Skip them and save those calories for something that truly fuels you,” she writes. 

            
                4. Ask for Dressings and Sauces on the Side
            
            
        ​Order Condiments on the SideShutterstock“Ask for dressings/sauces on the side,” she continues. “Restaurant dressings and sauces can be loaded with hidden calories. Get them on the side and use just enough to enhance the flavor.”

            
                5. Stop Eating Before You Are Full
            
            
        ​What To Do InsteadShutterstockYou don’t need to overeat. In fact, she only recommends eating until you are 80% full. “You don’t have to clean your plate. Pay attention to your hunger cues and stop when you feel satisfied, not stuffed,” she writes. 

            
                6. Opt for Grilled, Baked, and Broiled Instead of Fried
            
            
        ShutterstockNext, opt for grilled, baked, or broiled over fried. “Fried foods can add unnecessary fat and calories. Opt for grilled or baked options for a healthier choice,” she says. 

            
                7. Request Half Portions or Take Half to Go
            
            
        Shutterstock
Another tactic she uses? Order half portions or ask for a to-go box. “Portions at restaurants are often larger than we need. Ask for a smaller portion or box half your meal to enjoy later,” she writes. 

            
                8. Don’t Drink Your Calories
            
            
        Shutterstock
“Drink water or unsweetened tea,” she suggests. “Skip sugary drinks and cocktails. Water or herbal tea is calorie-free and keeps you feeling full.”

            
                9. Fill Up on Salad First
            
            
        Shutterstock
Next, start your meal by filling up on a salad first, dressing on the side. “Start your meal with a veggie-packed salad to curb your hunger and help you eat less of the heavier stuff. Just keep the dressing light,” she suggests. 

            
                10. Ask for Substitutions
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockAsk for substitutions. “Most restaurants are happy to swap out sides. Choose healthier options like steamed veggies instead of fries or a baked potato instead of mashed,” she suggests

            
                Bonus Tip: Look Out for Hidden Calories
            
            
        ​What To Do InsteadShutterstockAnd finally, a bonus tip: Be mindful of hidden calories. “Sometimes the extra calories come from cooking oils, sauces, and hidden ingredients. Always ask about preparation methods when you’re unsure,” she 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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