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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 
✓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.

        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.
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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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        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
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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 
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   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
Shutterstock
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
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“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.
Nutrition & Diet
        These 5 High-Protein Meals Will Help You Drop Body Fat
    

        I'm a Nutrition Coach and These 6 High-Protein Bowls Under 400 Calories Help Burn Fat
    

        Copyright fitmission.nutrition/Instagram/Shutterstock
    
By Leah SuzanneMay 03, 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.
Do you want to drop body fat while eating delicious meals? One expert claims to have the perfect menu. Melissa McCord is a weight loss and macro nutrition coach who helps women over 35 get their best bodies ever with sustainable health habits. In a recent social media post, she reveals a few of the go-to meals that help her slim down fast. “5 high protein meals I eat on repeat when I want to drop body fat,” she says. “These meals are packed w/ at least 35g of protein as well as complex carbs & some healthy fats to keep you full, satisfied & in a calorie deficit for fat loss! “This day is less than 1400 cals WITH 140 grams of protein!”

            
                Breakfast: PB Banana Protein Oatmeal
            
            
        ​Best: Vegan Protein Superfood ShakeShutterstock1/2 cup oats (40g)
1 scoop whey protein (30g)
1 tbsp powdered peanut butter (6g)
½ cup unsweetened almond milk (120ml)
Top with:
½ medium banana (50g)
Macros: 350 Cals | 35 Protein | 40 Carbs | 6 Fat.

            
                Lunch: Chicken Bacon Ranch Power Bowl
            
            
        ​Greek Chicken BowlShutterstock5 oz grilled chicken breast (140g)
1/4 cup cooked quinoa (35g)
1.5 cups steamed broccoli (110g)
1 slice Turkey bacon (chopped)
2 tbsp Greek yogurt ranch (30g)
Macros: 335 Cals | 40 Protein | 21 Carbs | 10 Fat.

            
                Dinner: Turkey & Rice Stir-Fry
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstock4oz extra-lean ground turkey (112g)
1/2 cup cauliflower rice (80g) + 1/4 cup jasmine rice (45g)
1 tsp sesame oil (5ml)
1-2 tbsp soy sauce (15-30mls)
Top with:
1 tbsp (drizzle) light Yum Yum sauce (15g)
Macros: 340 Cals | 38 Protein | 20 Carbs | 12 Fat.

            
                Snack 1: Yogurt with Berries
            
            
        ​Breakfast Bowls: Berry Yogurt Power BowlShutterstock1/2 cup Greek yogurt (120g)
1/2 cup mixed berries (70g)
Macros: 120 Cals | 15 Protein | 12 Carbs | 1 Fat

            
                Snack 2: Apple, Nuts, and Cheese
            
            
        Shutterstock1 Small apple (160g)
1 pack of 100-calorie coco-dusted almonds
1 light string cheese (24g)
Macros: 250 Cals | 12 Protein | 26 Carbs | 11 Fat

            
                Total for the Day
            
            
        ​Protein-Rich Foods to Include DailyShutterstock“You can adjust portions based on your needs! More oz of meat will be even more protein!” says Melissa. Total DAILY Macros: 1395 Calories | Protein 140 | 120 Carbs | 40 Fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Midlife Coach Shares How She Lost 30 Pounds by Ditching Old Diet Advice
    

        Copyright petragenco/Instagram
    
By Christopher RobackMay 03, 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 
Most women in their 50s know the frustration of watching the scale creep up despite their best efforts. Petra Genco certainly did. As a transformative fitness trainer and weight loss coach with over 700,000 YouTube subscribers, Petra spent years battling stubborn weight gain before discovering the approach that helped her lose 30 pounds in her 50s. "I'd spent years following mainstream fitness advice. Eat less, move more, burn more calories than you consume," Petra shares. Her expertise now helps women in their 40s, 50s, and 60s reclaim their health and confidence after struggling with menopausal weight changes. Read on to discover the proven strategies that could transform your midlife weight loss journey, too.

            
                Your Body Has Changed
            
            
        The traditional weight loss methods that worked in your younger years simply don't apply anymore. "The real reason it feels impossible to lose weight is that your body has changed. The old tactics just don't work anymore," Petra explains in her recent post. Beginning in your mid-30s, your body starts perimenopause, which can last for years before menopause actually begins. During this transition, hormones like estrogen, insulin, and cortisol fluctuate significantly, causing your metabolism to slow down and your body to store more fat, especially around your midsection.

            
                Hormones Are the Hidden Culprit
            
            
        
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A post shared by Petra Genco (@petragenco)
Your hormonal shifts create a perfect storm for weight gain that calorie-cutting alone can't fix. "Hormones like estrogen, insulin and cortisol all start fluctuating, causing your metabolism to slow down," says Petra. Even when you eat less, your body stubbornly holds onto weight because it's functioning differently than before. These hormonal changes don't just affect your weight—they impact your energy levels, hunger signals, and even where your body stores fat, making the traditional "eat less, exercise more" approach increasingly ineffective.

            
                Restriction Leads to Binging
            
            
        
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A post shared by Petra Genco (@petragenco)
Severely limiting calories often backfires in midlife. "I'd tell myself I was being good all day, eating almost nothing, snacking here and there to get by. Then dinner would roll around and I'd eat a huge carb-heavy meal because my body was so deprived," Petra admits. This restrictive cycle triggers intense cravings and energy crashes, often leading to weekend binges followed by renewed promises to be stricter the next week. The guilt and frustration of this pattern can continue for years without producing results, leaving you exhausted and demoralized.

            
                Focus on Supporting Your Metabolism
            
            
        
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A post shared by Petra Genco (@petragenco)
The key shift is nourishing your body rather than depriving it. "Instead of focusing on just eating less, I started focusing on eating to support my metabolism," Petra reveals. As we age, we naturally lose muscle mass (sarcopenia), which directly affects our metabolic rate. When younger, cutting calories might work because muscle mass is higher, but during menopause, you're already losing muscle yearly. Simply eating less further slows your metabolism, making weight loss nearly impossible without addressing the underlying metabolic changes.

            
                Prioritize Protein With Every Meal
            
            
        
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A post shared by Petra Genco (@petragenco)
Structured, protein-rich meals can transform your weight loss results. "I stopped starving myself and started fueling my body with real nutrient-dense meals," says Petra. Rather than grazing on snacks throughout the day and having one large dinner, she switched to three balanced meals daily. Protein became her non-negotiable at every meal because it's essential for maintaining and building muscle, which keeps metabolism strong. This approach not only supports weight loss but also eliminates the constant battle with food cravings that plague many women in midlife.

            
                Less Exercise, More Results
            
            
        
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A post shared by Petra Genco (@petragenco)
Counterintuitively, excessive exercise can sabotage your weight loss efforts after 50. "When we over-train, especially in menopause, it raises our cortisol, the stress hormone, and high cortisol makes our body hold onto fat," Petra explains. Instead of exhausting yourself with lengthy cardio sessions or intense daily workouts, focus on 20-30 minutes of weight training 3-4 times weekly. This targeted approach preserves muscle mass and maintains metabolic health without triggering the stress response that promotes fat storage.

            
                Movement Throughout Your Day Matters More
            
            
        
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A post shared by Petra Genco (@petragenco)
Daily activity levels have a greater impact than structured workouts alone. "I realized that I didn't need more exercise. I needed more daily movement," says Petra. Think about how active you were when younger—walking everywhere, chasing after kids, constantly on the move. Now, many women spend hours sitting at desks, watching TV, or on devices. Making walking a daily non-negotiable becomes a game-changer for sustainable weight loss. It's low-impact, accessible, and surprisingly effective at boosting your daily calorie burn without adding stress to your system.

            
                Manage Stress to Unlock Weight Loss
            
            
        
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A post shared by Petra Genco (@petragenco)
The often-overlooked stress factor plays a crucial role in midlife weight management. "Stress is one of the biggest, yet most overlooked factors that make weight loss harder, especially in midlife," Petra notes. Women typically juggle numerous responsibilities—family, work, household management—while also feeling pressure to fix their changing bodies. This chronic stress elevates cortisol, pushing the body into survival mode where it stores more fat, particularly around the abdomen, and intensifies cravings while depleting energy.

            
                Stop Fighting Your Body
            
            
        
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A post shared by Petra Genco (@petragenco)
Approaching weight loss as warfare against your body creates counterproductive stress. "Weight loss should not stress you out. Once I stopped treating weight loss like a battle, and instead focused on simply living a healthier lifestyle, everything changed," Petra shares. Letting go of calorie obsession and exhausting workout regimens allows you to make sustainable changes that work with your body rather than against it. When you enjoy the process and prioritize feeling good, weight loss happens more naturally as a side effect of improved overall health.

            
                Simple Habits Create Powerful Changes
            
            
        
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A post shared by Petra Genco (@petragenco)
Small, consistent actions yield better results than drastic measures. "I focused on eating balanced meals that kept me full and satisfied, rather than starving myself. I started moving my body in ways that I enjoyed," says Petra. Other simple yet effective habits include spending more time outdoors, prioritizing quality sleep, limiting screen time before bed, taking magnesium supplements to promote relaxation, and keeping your bedroom cool at night. These seemingly minor adjustments can significantly reduce stress levels, which often leads to natural weight loss.

            
                A Sustainable Approach Brings Lasting Success
            
            
        
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A post shared by Petra Genco (@petragenco)
The most effective weight loss strategy embraces consistency over perfection. "The more I focused on feeling good, the more the pounds melted away," Petra explains. By working with your changing body instead of fighting against it, you create lasting results without the mental and physical strain of traditional dieting. This mindset shift transforms weight loss from a frustrating battle into an empowering journey of health improvement, ultimately resulting in not just weight loss but increased energy, better sleep, reduced pain, and renewed confidence. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        Stop Eating These 12 “Healthy” Foods and Lose 25 Pounds
    

        Copyright dietdivatara/Instagram/Shutterstock
    
By Leah SuzanneMay 03, 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 eating lots of healthy food, but can’t seem to lose weight? Many foods you think are healthy, and even grew up eating, actually aren’t. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. She recently revealed to us the 12 “healthy” foods that keep people from losing weight, because they aren’t good for you. Here they are: 

            
                Granola & Granola Bars
            
            
        ​Yogurt & Berry Bowl with GranolaShutterstockWe grew up believing that granola was a health food. However, it isn’t. “Often loaded with added sugars and oils,” says Collingwood. “Some bars are basically candy in disguise. Granola is like crumbled cookies!” 

            
                Flavored Yogurt
            
            
        Shutterstock
You will hear many health experts recommend Greek yogurt for weight loss. However, this doesn’t include flavored types. “Even low-fat versions can have a ton of added sugar. Plain Greek yogurt is usually a better option,” says Collingwood. 

            
                Veggie Chips
            
            
        Shutterstock
Veggie chips are just ground-up veggies in chip form, right? Nope. “These are usually made from potato starch with a sprinkle of vegetable powder—not much better than regular chips,” says Collingwood.

            
                Smoothies
            
            
        ShutterstockSmoothies are good for you, right? Stay away from store-bought options, says Collingwood. “They seem healthy, but many are packed with fruit juice, sugar, and even ice cream. Homemade smoothies with whole fruit and protein powder are better,” she says.n

            
                Deli Salads
            
            
        ​Caesar SaladInstacartWhile making your salad is a great, healthy meal idea, stay away from fast food and deli salads. “Watch the dressings, cheese, and croutons—some can be over 1,000 calories and full of saturated fat,” Collingwood. 

            
                “Multigrain” Bread
            
            
        ​ 4. Wholegrain BreadShutterstockMultigrain bread often isn’t, Collingwood notes. “Sounds good, but unless it’s 100% whole grain, it might just be white bread with food coloring and a few seeds.”

            
                Dried Fruit
            
            
        ​ 10. Dried Fruits and Beef JerkyShutterstockDried fruit is tempting and seems harmless. However, Collingwood maintains that a lot of options – even those sold at Trader Joe’s and other health food stores – are “super dense” in natural and added sugar. “It’s easy to overeat and spike your blood sugar,” she says.

            
                Coconut Oil
            
            
        ​MCT OilShutterstockCoconut oil was all the rage a few years back, but it’s not going to help you lose weight. “Touted as healthy, but it's still high in saturated fat and very calorie-dense,” Collingwood says. 

            
                Fruit Juices
            
            
        ​7. Fruit JuicesShutterstock“Even 100% juice lacks fiber and is basically concentrated sugar. Whole fruits are better,” says Collingwood.

            
                Frozen Yogurt
            
            
        Shutterstock
Frozen yogurt isn’t a free pass because it’s yogurt. “Often lower in fat than ice cream, but sugar can be really high, and therefore calories as well,” says Collingwood.

            
                Wraps & Flatbreads
            
            
        ​Turkey Breast WrapShutterstockIf you always opt for wraps and flatbreads instead of sandwiches, thinking they are healthier options, you might be mistaken. “People assume they’re healthier than sandwiches, but most wraps have more calories than two slices of bread,” Collingwood says. 

            
                Trail Mix
            
            
        ShutterstockAnother snack we grew up thinking was healthy? Trail mix. “Can be healthy… until you add chocolate, sugary dried fruit, and salty nuts,” says Collingwood. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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