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5 High-Protein Smoothies to Burn Fat Every Morning

Jamie Maitland shares a few of her delicious recipes.

FACT CHECKED BY Christopher Roback
Jamie Maitland
FACT CHECKED BY Christopher Roback

Do you want to start the day off in fat-burning mode? Even if you don’t have time to cook up a nutritious fiber and protein-packed breakfast, you can rev up your metabolism with a protein smoothie. Jamie Maitland, a certified holistic nutritionist, founder of The Office Health, and author of The 21 Day Reset Cookbook, shares five of her go-to smoothie recipes with Body Network.


Cold Brew Coffee Protein Smoothie

“My signature Cold Brew Coffee Protein Smoothie is absolutely delicious and energizing,” explains Maitland. “The Maca Root can help boost your metabolism, and this is a super convenient way to get 50g of protein!”

Ingredients:

  • 1 cup ice
  • 1/4 cup unsweetened coconut milk
  • 1/4 cup cold brew coffee
  • 1/2 tbsp basil seeds (great for additional fiber)
  • 1 scoop chocolate whey protein powder (I use my own brand of grass-fed whey protein by The Office Health)
  • 1 scoop vanilla whey protein powder
  • 1/4 cup unsweetened Lovebird cereal

Directions:

  1. Add all ingredients to a blender. Blend until smooth; add more liquid if needed.

Creamy Chocolate Avocado Smoothie

Vegan healthy chocolate avocado smoothieShutterstock

“Don’t knock it until you try it,” Maitland says about her Creamy Chocolate Avocado Smoothie. “Avocados are one of the healthiest foods on the planet and are high in monounsaturated fats, which can increase fat burning and help scorch calories after eating.”

Ingredients:

  • 1/2 ripe avocado
  • 1 cup unsweetened coconut milk
  • 1 tsp vanilla extract
  • 1/2 tbsp cocoa powder
  • 1/8 tsp salt
  • 1 tbsp granulated allulose
  • 1-2 scoops chocolate whey protein powder @theoffichealth
  • 1/2 cup ice

Directions:

  1. Peel the avocado, discard pit then blend all the ingredients until completely smooth. Add more liquid if needed.
  2. Garnish with cocoa nibs, crushed pistachios, and a sprinkle of flake sea salt and cinnamon.

Year Round Pumpkin Spice Protein Smoothie

Healthy pumpkin smoothie with chia seed in glasses on rustic backgroundShutterstock

You don’t have to wait until pumpkin spice season to enjoy the Year Round Pumpkin Spice Protein Smoothie. “This recipe was actually created by my momager Jan Maitland and is a favorite of Cincinnati Bengal and 2x Super Bowl champion Ted Karras. Who says you can only drink pumpkin flavors in the fall,” says Maitland.

Ingredients:

  • 1/2 cup ice
  • 1/2 cup nut milk of choice
  • 2 tbsp pumpkin puree
  • 1/4 cup unsweetened Lovebird cereal
  • 1 tsp vanilla
  • 1/2 tsp pumpkin pie spice
  • 1 tsp allulose
  • 1-2 scoops vanilla whey protein powder

Directions:

  1. Add all ingredients to a blender, add more liquid if needed—and blend well.
  2. Garnish with finely chopped pecans, flake sea salt, and a sprinkle of pumpkin pie spice!

“Biscoff” Protein Smoothie

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

“Instead of peanut butter or real Biscoff, we opt for tiger nut butter,” says Maitland. “This is actually a tuber, not a nut, and offers a delicious, sweet, nutty flavor. Tiger nuts are naturally gluten-free and lectin-free, and overall, they are a better choice for the health of your gut!”

Ingredients:

  • Half cup ice
  • 1 scoop vanilla whey Protein powder
  • 1/2 cup nut milk of choice
  • 1/3 cup cold espresso
  • 1 tsp cocoa powder
  • 1/2 tbsp liquid allulose
  • 1 tbsp Carob tiger nut butter
  • Dash of flake sea salt
  • Dash of cinnamon

Directions:

  1. Add all ingredients to a blender and blend until smooth; add more liquid if needed.

Vanilla Chai Protein Smoothie

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

“Here is a great way to enjoy your favorite Chai beverage but with extra added protein,” says Maitland.

Ingredients:

  • 1 scoop vanilla whey protein powder
  • 1 cup brewed chai tea (cooled)
  • 1/2 cup nut milk of choice
  • 1 tbsp basil seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger powder
  • 2 tsp liquid allulose
  • Dash of cinnamon or cardamom
  • 1/2 cup ice

Directions:

  1. Add all ingredients to a blender, blend well until smooth and enjoy!

Why Protein Is Essential, Per Science

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Why should you consume protein in the morning? 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.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

How Much Protein Do You Need

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.Shutterstock

The Recommended Dietary Allowance (RDA) for protein is only 0.36 grams per pound of body weight. However, this is the bare minimum to avoid getting sick. To determine your daily protein intake, multiply your weight by 0.36 pounds or use this online protein calculator.

How Much Protein You Need to Lose Weight

However, if you want to lose weight, most experts recommend consuming much more than the RDA. Aim for 1 to 1.5 grams of protein per pound of your goal weight per day, dividing it up between meals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
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 start the day off in fat-burning mode? Even if you don’t have time to cook up a nutritious fiber and protein-packed breakfast, you can rev up your metabolism with a protein smoothie. Jamie Maitland, a certified holistic nutritionist, founder of The Office Health, and author of The 21 Day Reset Cookbook, shares five of her go-to smoothie recipes with Body Network.


Cold Brew Coffee Protein Smoothie

“My signature Cold Brew Coffee Protein Smoothie is absolutely delicious and energizing,” explains Maitland. “The Maca Root can help boost your metabolism, and this is a super convenient way to get 50g of protein!”

Ingredients:

  • 1 cup ice
  • 1/4 cup unsweetened coconut milk
  • 1/4 cup cold brew coffee
  • 1/2 tbsp basil seeds (great for additional fiber)
  • 1 scoop chocolate whey protein powder (I use my own brand of grass-fed whey protein by The Office Health)
  • 1 scoop vanilla whey protein powder
  • 1/4 cup unsweetened Lovebird cereal

Directions:

  1. Add all ingredients to a blender. Blend until smooth; add more liquid if needed.

Creamy Chocolate Avocado Smoothie

Vegan healthy chocolate avocado smoothieShutterstock

“Don’t knock it until you try it,” Maitland says about her Creamy Chocolate Avocado Smoothie. “Avocados are one of the healthiest foods on the planet and are high in monounsaturated fats, which can increase fat burning and help scorch calories after eating.”

Ingredients:

  • 1/2 ripe avocado
  • 1 cup unsweetened coconut milk
  • 1 tsp vanilla extract
  • 1/2 tbsp cocoa powder
  • 1/8 tsp salt
  • 1 tbsp granulated allulose
  • 1-2 scoops chocolate whey protein powder @theoffichealth
  • 1/2 cup ice

Directions:

  1. Peel the avocado, discard pit then blend all the ingredients until completely smooth. Add more liquid if needed.
  2. Garnish with cocoa nibs, crushed pistachios, and a sprinkle of flake sea salt and cinnamon.

Year Round Pumpkin Spice Protein Smoothie

Healthy pumpkin smoothie with chia seed in glasses on rustic backgroundShutterstock

You don’t have to wait until pumpkin spice season to enjoy the Year Round Pumpkin Spice Protein Smoothie. “This recipe was actually created by my momager Jan Maitland and is a favorite of Cincinnati Bengal and 2x Super Bowl champion Ted Karras. Who says you can only drink pumpkin flavors in the fall,” says Maitland.

Ingredients:

  • 1/2 cup ice
  • 1/2 cup nut milk of choice
  • 2 tbsp pumpkin puree
  • 1/4 cup unsweetened Lovebird cereal
  • 1 tsp vanilla
  • 1/2 tsp pumpkin pie spice
  • 1 tsp allulose
  • 1-2 scoops vanilla whey protein powder

Directions:

  1. Add all ingredients to a blender, add more liquid if needed—and blend well.
  2. Garnish with finely chopped pecans, flake sea salt, and a sprinkle of pumpkin pie spice!

“Biscoff” Protein Smoothie

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

“Instead of peanut butter or real Biscoff, we opt for tiger nut butter,” says Maitland. “This is actually a tuber, not a nut, and offers a delicious, sweet, nutty flavor. Tiger nuts are naturally gluten-free and lectin-free, and overall, they are a better choice for the health of your gut!”

Ingredients:

  • Half cup ice
  • 1 scoop vanilla whey Protein powder
  • 1/2 cup nut milk of choice
  • 1/3 cup cold espresso
  • 1 tsp cocoa powder
  • 1/2 tbsp liquid allulose
  • 1 tbsp Carob tiger nut butter
  • Dash of flake sea salt
  • Dash of cinnamon

Directions:

  1. Add all ingredients to a blender and blend until smooth; add more liquid if needed.

Vanilla Chai Protein Smoothie

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

“Here is a great way to enjoy your favorite Chai beverage but with extra added protein,” says Maitland.

Ingredients:

  • 1 scoop vanilla whey protein powder
  • 1 cup brewed chai tea (cooled)
  • 1/2 cup nut milk of choice
  • 1 tbsp basil seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger powder
  • 2 tsp liquid allulose
  • Dash of cinnamon or cardamom
  • 1/2 cup ice

Directions:

  1. Add all ingredients to a blender, blend well until smooth and enjoy!

Why Protein Is Essential, Per Science

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Why should you consume protein in the morning? 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.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

How Much Protein Do You Need

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.Shutterstock

The Recommended Dietary Allowance (RDA) for protein is only 0.36 grams per pound of body weight. However, this is the bare minimum to avoid getting sick. To determine your daily protein intake, multiply your weight by 0.36 pounds or use this online protein calculator.

How Much Protein You Need to Lose Weight

However, if you want to lose weight, most experts recommend consuming much more than the RDA. Aim for 1 to 1.5 grams of protein per pound of your goal weight per day, dividing it up between meals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

keith ozment fit coaching
Copyright keithozment_fitcoaching/Instagram

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

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

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

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

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

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

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

“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

“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

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • 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.

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.

Eating enough protein is an important component of building muscle and losing weight. Research has found that consuming more protein than the recommended dietary allowance reduces body weight — but that’s not all. It also enhances body composition by decreasing fat mass while preserving fat-free mass in both low-calorie and standard-calorie diets. So, how do you amp up your protein intake without going overboard calorically? Mahtab Ekay is a fat loss coach and Instagram influencer who regularly shares about her personal weight loss journey. In a new social media post she reveals a handful of low-calorie, high protein foods. “When I need more protein without extra calories, here are 5 things I eat,” she writes.


Calorie Deficit + High Protein = Muscles and Fat Loss

“If you are focused on fat loss, you can easily do that by hitting these two goals every day,” she writes. The first goal? “Calories to put you in a calorie deficit,” she says. And number two? “Protein to make sure you are preserving and even building as much muscle as you can,” she says. “And that’s exactly what these five food ideas will help you do. Low cal yet high protein.”

High-Protein Pancake

You can eat pancakes and lose weight with Mahtab’s High-Protein Pancake recipe, which has just 365 calories and 33.3 grams of protein.

Ingredients:

  • 1 ripe banana
  • 2 large eggs
  • 1 scoop protein powder (30g)
  • 1/4 tsp baking powder
  • 1/4 tsp cinnamon (optional)
  • Cooking spray or coconut oil.

High Protein Smoothie

Her next recipe? A High-Protein Smoothie with 295 calories and 32 grams of protein.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 scoop protein powder (30g)
  • 1/2 cup Greek yogurt
  • 1/2 cup frozen berries
  • 1/2 cup pineapple chunks.

Egg & Egg White Omelette

Another breakfast meal that keeps her fueled up? An Egg & Egg White Omelette with 224 calories and 26.8 grams of protein.

Ingredients:

  • 2 whole eggs
  • 4 egg whites
  • 1/4 cup diced tomatoes
  • 1/4 cup chopped spinach
  • 1/4 cup diced bell peppers
  • Salt and pepper
  • Cooking spray.

Greek Yogurt Berry Parfait

If you are craving something sweet, try her Greek Yogurt Berry Parfait with just 235 calories and 23.5 grams of protein.

Ingredients:

  • 1 cup non-fat Greek yogurt
  • 1/2 cup mixed berries
  • Stevia or 1 tbsp honey (64 cal, optional)
  • 1/4 cup low-sugar granola.

Tuna Sandwich

Yes, you can eat sandwiches and still lose weight. Her Tuna Sandwich recipe boasts 35.6 grams of protein with just 305 calories.

Ingredients:

  • 1 can of tuna in water (5 oz)
  • 2 tbsp Greek yogurt
  • 1 tbsp Dijon mustard
  • 1 tbsp chopped celery
  • 1 tbsp chopped red onion
  • 2 slices whole grain bread
  • Lettuce leaves.

How Much Protein Should You Eat Per Day?

In another post, she reveals how much protein you should try and eat per day. “Aim for 0.8–1g per pound of your ideal body weight in pounds. Focus on high-protein foods like chicken breast, lean beef, fish, eggs, tofu, cottage cheese, Greek yogurt, or protein powder,” she writes.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Strength Train with a Structured Lifting Plan

You should also do strength training and follow a structured lifting plan, she says. “Start with a 3-day program: 3 full-body workouts, or 1 upper, 1 lower, 1 full-body session per week. Key: Track your sets and reps and progress weekly—whether by lifting heavier, doing more reps/sets, or increasing time under tension.”

Stay Active Daily and Do Cardio

Daily activity and cardio are also key for fat loss. “Steps: Aim for 8–12k steps/day as a goal. As a general rule, you can walk 1,000 steps in about 10 minutes. For example, an easy way to hit 5,000 steps is to take a 20-minute walk in the morning. Add 10-minute walks after each main meal. Cardio: If you want to add low-intensity cardio (like cycling, Stairmaster, or treadmill), aim for 15–20 minutes, 1–3 times per week, after your workouts.”

Here’s How to Calculate Your Deficit

And, make sure to eat the right amount of calories, by using her formual. “You need to eat in a slight calorie deficit. To find this: First, calculate your maintenance calories. Then, eat 100–200 calories below that to lose fat without sacrificing muscle.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Are you trying to lose body weight fast? There are a few easy ways to accelerate the process, according to one expert. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause and helps other women do the same. In a new social media post, she reveals key things that will help you lose body weight faster. “Too many people overcomplicate fat loss! It doesn’t have to be complicated! It just needs to be consistent. Be patient and do these five things,” she writes in the post.


1. Eat More Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

Her first suggestion is to amp up your protein intake. “More protein will lead to less hunger. Also, eating enough protein will help minimize muscle loss during your weight loss efforts. The goal should be to lose fat, not just to lose weight for the sake of losing weight. Losing muscle is not good. More muscle means your metabolism will function better and help you get that toned look (don’t forget you need to strength train as well),” she says in her post.

2. Increase Your Step Count

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

Next, walk more. “If your weight loss goals are moving slowly, you might lack enough movement in your day. Walking an extra 7,000-10,000 steps a day can help you burn an extra 300-400 calories a day, which will help your fat loss happen more quickly,” she explains.

3. Get More Sleep

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

If you aren’t getting enough sleep, your weight loss goals may be impeded. “More sleep leads to less hunger; if you stay up past your normal sleep window, you are more likely to get hungry and overeat, and late-night overeating leads to poor decisions as far as food choices go. Also, if you get substantial sleep, you will digest better, and you will wake up with better energy to work, and muscle grows at rest!” she writes.

4. Follow the 80/20 Rule

Young Caucasian suntanned beautiful elegant woman eating, biting Italian thick tomato pizza with burata cheese Yummy unhealthy food. Liking fingersShutterstock

You don’t have to be super strict all of the time when it comes to diet. She recommends following the 80/20 rule. “Don’t be so restricted in your plan that you can’t enjoy your life. That is the surest way to fail at your goals. You want a balanced and sustainable program that is realistic to stick to year-round. The approach shouldn’t be a crash diet or a quick fix. It should be a long-term commitment,” she says.

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

5. Manage Your Stress

Young asian tourist woman walk and relaxing on the beach. In pink dress cloth and hat during summer season holiday. Pattaya, ThailandShutterstock

Stress management is an often overlooked component of weight loss. “High stress leads to high cortisol. High cortisol leads to a greater struggle to lose weight. Find ways to minimize your stress, meditate, walk, pray, journal, do yoga, and listen to music. Lower your stress, and your weight loss will happen faster,” she concludes.

Protein Packed Breakfast for Weight Loss: Egg White Veggie Scramble with Turkey Bacon

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

In another 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.

  • 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

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

  • 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

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.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

Green smoothie. Woman holding green vegetable detox juice outside in bikini in summer sun on beach. Healthy lifestyle with beautiful mixed race Asian Caucasian female model taking a cleanse diet.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.

Mon

RELATED:10 Natural Weight Loss Steps This Trainer Uses Instead of Ozempic

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 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). And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Hannah_Hammes2
Copyright hammes_hannah/Instagram
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.

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

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

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

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

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.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

A view of a breakfast burrito, featuring sausage links.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

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

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

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

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

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.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

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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.

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram
Evidence-Based

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

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

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

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

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

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Evidence-Based

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

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

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

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Evidence-Based

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

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

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

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.