Skip to content
Nutrition & Diet
✓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.

6 High-Protein Bowls Under 400 Calories That Aid Fat Loss

They are delicious, easy to assemble, and have less than 400 calories each

Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Melissa McCord fitmission.nutrition
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Nutrition & Diet

Do you need some lunch and dinner ideas to help fuel your weight loss? 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 post, she reveals a few of her go-to meals for weight loss. “These bowls are packed with at least 30g of protein, complex carbs & healthy fats to keep you full, satisfied & in a calorie deficit for fat loss!” she says. “6 high-protein bowls I eat on repeat when I want to drop fat…under 400 calories.

Breakfast Bowls: Berry Yogurt Power Bowl

Greek yogurt granola and berry mix.​3. Front-Load Your ProteinShutterstock

Ingredients:

  • 1 cup non-fat Greek yogurt
  • 1/2 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 12g crushed pecans.

Approx: 350 cals | 40g protein.

Breakfast Bowls: Egg & Avocado Scramble Bowl

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.Shutterstock

Ingredients:

  • 4 egg whites + 1 whole egg
  • 1/2 cup sautéed spinach
  • 1/4 cup salsa
  • 1/4 small avocado
  • 1 tbsp low-fat cheddar cheese.

Approx: 400 cals | 35g protein.

Lunch Bowls: Greek Chicken Bowl

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

Ingredients:

  • 3 oz grilled chicken breast
  • 1/2 cup quinoa
  • 1/2 cup cherry tomatoes (diced)
  • 1/2 cup cucumber (diced)
  • 2 tbsp reduced-fat feta cheese
  • 2 tbsp Greek yogurt Tzatziki dressing
  • Season: Salt, pepper, oregano.

Approx: 400 cals | 35 protein

Lunch Bowls: Buffalo Chicken & Ranch Bowl

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space​Buffalo Chicken WrapShutterstock

Ingredients:

  • 5 oz shredded chicken
  • 1-2 tbsp buffalo wing sauce
  • 1/2 cup cooked jasmine rice
  • 1/2 cup shredded lettuce
  • 2 tbsp Greek yogurt ranch.

Approx: 400cals | 38 protein

Dinner Bowls: Teriyaki Beef & Veggie Bowl

Skillet of ground beef stir fry with vegetables broccoli pepper and onion on an electric stove on high speed Cordoba Argentina

Shutterstock

Ingredients:

  • 5 oz lean ground beef (93/7)
  • 1/2 cup brown rice
  • 1/2 cup cooked broccoli
  • 1/cup shredded cooked carrots
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp teriyaki sauce
  • 1 tbsp sesame seeds
  • 1 green onion, chopped.

Approx: 400 cals | 35 protein.

Dinner Bowls: Salmon Sweet Potato Bowl

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

Ingredients:

  • 5 oz grilled/baked
  • 1/2 cup roasted sweet potatoes
  • 1/2 cup steamed broccoli
  • 1 tsp olive oil for cooking
  • Optional: drizzle of honey mustard, BBQ, or balsamic vinaigrette to taste.

Approx: 400cals | 30g protein.

Adjust Portions Based on Your Needs

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking concept

Shutterstock

“You can adjust portions based on your needs! More oz of meat in your bowl will be even more protein!” she concludes at the end of the post. And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

proteinfat-loss

More For You

Nutrition & Diet

6 Under-400 Calorie Breakfast, Lunch, and Dinner Bowls to Fuel Weight Loss

Melissa McCord fitmission.nutrition
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you need some lunch and dinner ideas to help fuel your weight loss? 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 post, she reveals a few of her go-to meals for weight loss. “These bowls are packed with at least 30g of protein, complex carbs & healthy fats to keep you full, satisfied & in a calorie deficit for fat loss!” she says. “6 high-protein bowls I eat on repeat when I want to drop fat…under 400 calories.

Breakfast Bowls: Berry Yogurt Power Bowl

Greek yogurt granola and berry mix.​3. Front-Load Your ProteinShutterstock

Ingredients:

  • 1 cup non-fat Greek yogurt
  • 1/2 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 12g crushed pecans.

Approx: 350 cals | 40g protein.

Breakfast Bowls: Egg & Avocado Scramble Bowl

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.Shutterstock

Ingredients:

  • 4 egg whites + 1 whole egg
  • 1/2 cup sautéed spinach
  • 1/4 cup salsa
  • 1/4 small avocado
  • 1 tbsp low-fat cheddar cheese.

Approx: 400 cals | 35g protein.

Lunch Bowls: Greek Chicken Bowl

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

Ingredients:

  • 3 oz grilled chicken breast
  • 1/2 cup quinoa
  • 1/2 cup cherry tomatoes (diced)
  • 1/2 cup cucumber (diced)
  • 2 tbsp reduced-fat feta cheese
  • 2 tbsp Greek yogurt Tzatziki dressing
  • Season: Salt, pepper, oregano.

Approx: 400 cals | 35 protein

Lunch Bowls: Buffalo Chicken & Ranch Bowl

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space​Buffalo Chicken WrapShutterstock

Ingredients:

  • 5 oz shredded chicken
  • 1-2 tbsp buffalo wing sauce
  • 1/2 cup cooked jasmine rice
  • 1/2 cup shredded lettuce
  • 2 tbsp Greek yogurt ranch.

Approx: 400cals | 38 protein

Dinner Bowls: Teriyaki Beef & Veggie Bowl

Skillet of ground beef stir fry with vegetables broccoli pepper and onion on an electric stove on high speed Cordoba Argentina

Shutterstock

Ingredients:

  • 5 oz lean ground beef (93/7)
  • 1/2 cup brown rice
  • 1/2 cup cooked broccoli
  • 1/cup shredded cooked carrots
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp teriyaki sauce
  • 1 tbsp sesame seeds
  • 1 green onion, chopped.

Approx: 400 cals | 35 protein.

Dinner Bowls: Salmon Sweet Potato Bowl

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

Ingredients:

  • 5 oz grilled/baked
  • 1/2 cup roasted sweet potatoes
  • 1/2 cup steamed broccoli
  • 1 tsp olive oil for cooking
  • Optional: drizzle of honey mustard, BBQ, or balsamic vinaigrette to taste.

Approx: 400cals | 30g protein.

Adjust Portions Based on Your Needs

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking concept

Shutterstock

“You can adjust portions based on your needs! More oz of meat in your bowl will be even more protein!” she concludes at the end of the post. And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

Ashley_DiGiacomo_Schwartz_the_busy_mom_method11
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.

Egg White Veggie Scramble with Turkey Bacon

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

  • 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

Eating delicious natural yogurt at white tiled table, closeupShutterstock

  • 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

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

  • 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

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

  • 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

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).

Why Breakfast Is So Important

Unrecognizable man preparing fried eggs for breakfast. Close up.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

Fit woman holding frying pan with omlette looking at cameraShutterstock

“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

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.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

Avocado toast with poached egg on a wooden board. Breakfast concept.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

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

“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

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

Jon_Williams1
@Instagram/@jonwilliamscoaching
Leah Groth
By Leah GrothDec 23, 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:
✓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 need some protein ideas that will help you lose weight fast? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals some of his go-to, nearly zero-calorie protein sources. “7 great protein sources to eat with almost no calories when you are trying to drop body fat. You may be surprised,” he writes across the video. “While it’s challenging to find protein sources with almost zero calories, certain options are very low in calories while still providing some protein. Here are my top 7,” he adds in the caption.

Boost Fat Loss with Low-Calorie Proteins

“These being low-calorie proteins, you can eat more!” he explains in his post. “Remember never to starve yourself or not eat enough. We need to keep our muscles when we are trying to drop body fat. If you lose weight and muscle, you will gain body fat. You can take your weight x a minimum of .7. So if you are 150 pounds, you will take 150x.7, and it will be 105 grams of prop each day. If that is too much for you, when you start a little bit lower and work your way up.”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

The top almost zero-calorie protein to eat? Egg Whites. “One large egg white has about 17 calories and 3.6 grams of protein. They are low in calories and fat while being a great protein source,” he writes.

Non-Fat Greek Yogurt

Close-up of woman's hand holding yogurt while eating at home.Shutterstock

He is also a fan of non-fat Greek yogurt. “This yogurt is low in calories and high in protein. A typical serving (about 150g) contains around 80-100 calories and about 10-15 grams of protein,” he says.

Broth or Stock

Bone,Broth,Chicken,diet,foodShutterstock

An unlikely protein? Broth or Stock. “Chicken or vegetable broth can be very low in calories (around 10-15 calories per cup) and can provide a small amount of protein,” he says.

Whey Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Whey protein powder is a great source to add to your smoothies or baked goods. “Depending on the brand, a scoop of whey protein powder can provide around 100 calories and 20-30 grams of protein. While not zero calories, it’s a concentrated protein source,” he says.

Fish

Fresh fish, raw cod fillets with addition of herbs and lemonShutterstock

Fish is also good. “Certain types of white fish, like cod or sole, are low in calories and high in protein. A 3-ounce serving typically has around 70-90 calories and about 15-20 grams of protein,” he says.

Tofu

soy cheese tofu diced on a cutting board, basil closeupShutterstock

If you are on a plant-based diet, he recommends tofu, which “is low in calories, with about 40-50 calories per 3.5 ounces, and provides around 5 grams of protein,” he says.

Seafood

Cooked crabs on black plate served with white wine, black slate background, top view.Shutterstock

Another great nonmeat or poultry protein option? Seafood. “Most seafood, like shrimp or crab, is low in calories and high in protein. A 3-ounce serving of shrimp has about 85-95 calories and around 18-20 grams of protein,” he says.

These Will Help You Amp Up Your Protein Intake While Staying in a Calorie Deficit

portrait of beautiful young woman eating yogurt at homeShutterstock

“While these options are not completely calorie-free, they are among the best choices for getting protein while keeping calorie intake low. Always consider the nutritional value and balance in your diet!” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Shares 4 Filling “Lazy” Meals Under 500 Calories to Lose Fat

Brittney_Blanco2
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothNov 23, 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:
✓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 looking for some fun and delicious meal ideas that will help you lose weight? Brittney Blanco is a Macros Nutrition Coach who regularly shares her creative weight loss meal recipes with her followers. In a few new posts, she shares some “lazy meals” she eats on repeat and some protein-packed snacks. “These meals are filling, easy to make, and help you stay within your calorie and protein goals!” she writes in the post.

Chicken & Veggie Quesadilla

chicken quesadilla with bell peppers and onions, served with salsa and chipsShutterstock

If you like Mexican food, you will love her chicken and veggie quesadilla.

Ingredients: 1 medium whole-wheat tortilla, 3 oz shredded rotisserie chicken, 1/4 cup low-fat shredded cheese, 1/4 cup diced bell peppers and onions, 1 tbsp Greek yogurt or salsa for dipping.

Instructions: “Assemble and cook on a skillet until crispy,” she says.

Nutrition Info: Approx. 450 calories, 30g protein.

RELATED: Woman Dropped 30 Pounds in 30 Weeks With Daily Walking and Simple Foods

Easy Taco Bowl

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Another Mexican treat? Her easy taco bowl.

Ingredients: 4 oz lean ground turkey or beef (93% lean), 1/2 cup cauliflower rice (or cooked brown rice for extra carbs), 1/2 cup shredded lettuce, 1/4 cup diced tomatoes, 1/4 cup black beans, rinsed and drained, 2 tbsp salsa, 1/4 avocado, diced, 1 tbsp shredded cheese (optional), 1/4 tsp taco seasoning or cumin, paprika, and chili powder blend.

Instructions: In a skillet, cook ground turkey or beef with taco seasoning until browned. In a bowl, layer cauliflower rice, meat, lettuce, tomatoes, black beans, and salsa. Top with avocado and cheese if desired.

Nutrition Info: Approx. 450-500 calories, 30g protein.

Tuna Salad Lettuce Wraps

Canned tuna on wood backgroundShutterstock

These tuna salad lettuce wraps are a great alternative to anything wrapped in a tortilla.

Ingredients: 1 can (5 oz) tuna in water, drained, 1 tbsp light mayo or Greek yogurt, 1/4 avocado, diced, 1/2 cup cherry tomatoes, halved, 3-4 large romaine or butter lettuce leaves.

Instructions: Mix tuna, mayo, avocado, and tomatoes, then spoon into lettuce leaves.

Nutrition Info: Approx. 400 calories, 30g protein.

RELATED: Fat Loss Coach Reveals the 10 Simple Foods She Eats to Stay Strong and Lean at 61

Turkey & Veggie Pasta Bowl

Whole Wheat Penne Rigate closeup.Shutterstock

You don’t have to compromise your love of Italian food and pasta to lose weight. This turkey and veggie pasta bowl is healthy and hearty.

Ingredients: 2 oz whole-wheat pasta (about 1/2 cup cooked), 3 oz ground turkey, cooked, 1/2 cup marinara sauce (look for low-sugar options), 1 cup steamed veggies (like zucchini or broccoli).

Instructions: Combine pasta, turkey, sauce, and veggies.

Nutrition Info: Approx. 450-500 calories, 30g protein.

Cottage Cheese and Protein-Packed Berries

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

In another post, she shares some of her go-to mini-meal recipes. “These snacks are easy, satisfying, and pack a serious protein punch!” she says. The 5 high-protein snacks are all over 20g of protein and under 200 calories, starting with cottage cheese and protein-packed berries.

  • 1/2 cup low-fat cottage cheese (90 calories, 14g protein).
  • 1/2 scoop vanilla protein powder mixed in (50 calories, 10g protein.

Total: 140 calories, 24g protein.

Hard-Boiled Eggs and Turkey Roll-Ups

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

If you have eggs and turkey slices on hand, these hard-boiled eggs and turkey roll-ups are the perfect protein-packed snack.

  • 1 hard-boiled egg (70 calories, 6g protein).
  • 3 slices deli turkey (90 calories, 15g protein.

Total: 160 calories, 21g protein.

Greek Yogurt and Powdered Peanut Butter Bowl

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

If you love Greek yogurt and peanut butter, this pairing is delicious and surprisingly healthy.

  • 3/4 cup nonfat Greek yogurt (90 calories, 15g protein).
  • 2 tbsp powdered peanut butter mixed in (50 calories, 5g protein.

Total: 140 calories, 20g protein.

RELATED: 8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Protein Pancakes with Powdered Peanut Butter

Carrot protein pancakes.Shutterstock

Pancakes can be a super healthy snack. She loves these protein pancakes with powdered peanut butter that taste like dessert.

  • 1/4 cup liquid egg whites (35 calories, 7g protein).
  • 1 scoop protein powder (100 calories, 20g protein).
  • 1 tbsp powdered peanut butter (25 calories, 2.5g protein.

Total: 160 calories, 29.5g protein.

Peanut Butter Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

If you like chocolate and peanut butter, this smoothie, with 41 grams of protein and 469 calories, is a must-try.

  • 1 frozen banana🍌
  • 3/4 cup almond milk🥛
  • 1 scoop chocolate protein powder
  • 2 tbsp peanut butter powder🥜
  • 1 tbsp chia seeds🌱
  • 1 tbsp chocolate chips (optional)🍫
  • 1 tsp vanilla
  • 4-5 ice cubes.

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

Nutrition & Diet

Coach Lost “Postpartum Pooch” by Eating These 5 High Protein Meals

Corie_Roache_corie_fit92_3
Copyright corie_fit92/Instagram
Leah Groth
By Leah GrothJan 10, 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
Follow:
✓Evidence-Based

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

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

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

Are you struggling to lose your belly pooch after baby? One expert claims to have a few protein-packed meals to help you eat your way to a flatter tummy. Corie Roache is a weight loss coach and fitness founder whose mission is “helping moms over 30 burn the mama pooch and reset their metabolism post-baby,” she writes on her Instagram bio. “5 high protein mom friendly bowls I ate on repeat to help me lose the postpartum pooch,” she writes, revealing the easy-to-make meals.

Buffalo Chicken Ranch Bowl

Ingredients:

  • 4 oz grilled chicken breast (130 cal, 26g protein)
  • 1/2 cup cooked jasmine rice (102 cal, 2g protein)
  • 1/2 cup steamed broccoli (30 cal, 2g protein)
  • 1 tbsp light ranch dressing (30 cal)
  • 1 tbsp buffalo sauce (10 cal)

Macros: ~302 cal, 30g protein

RELATED: Fitness Instructor Lost 10 Pounds After Correcting 3 Habits

Greek Chicken Bowl

Ingredients:

  • 4 oz grilled chicken breast (130 cal, 26g protein)
  • 1/2 cup cooked quinoa (111 cal, 4g protein)
  • 1/2 cup chopped cucumber and tomatoes (25 cal)
  • 2 tbsp tzatziki sauce (40 cal)
  • 1 tbsp crumbled feta (25 cal, 2g protein)

Macros: ~331 cal, 32g protein

Turkey Taco Bowl

Ingredients:

  • 4 oz lean ground turkey (93% lean) (160 cal, 28g protein)
  • 1/2 cup cauliflower rice (25 cal, 2g protein)
  • 1/4 cup black beans (60 cal, 4g protein)
  • 1 tbsp shredded cheddar (25 cal, 1g protein)
  • 2 tbsp salsa (10 cal)

Macros: ~280 cal, 31g protein

Steak & Veggie Bowl

Ingredients:

  • 4 oz grilled flank steak (230 cal, 36g protein)
  • 1 cup zucchini noodles (20 cal, 2g protein)
  • 1/4 avocado (80 cal, 1g protein)
  • 1 tbsp chimichurri (25 cal)

Macros: ~355 cal, 40g protein

RELATED: Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle

Salmon Poke Bowl

Ingredients:

  • 4 oz cooked salmon (200 cal, 25g protein)
  • 1/2 cup cooked sushi rice (100 cal, 2g protein)
  • 1/4 cup edamame (50 cal, 5g protein)
  • 1 tbsp low-sodium soy sauce (10 cal)
  • 1/2 cup mixed greens (10 cal)

Macros: ~370 cal, 32g protein

Tips to Simplify

She also offers some tips on how to simplify meal prep. The first? “Prep proteins like grilled chicken, turkey, and salmon in advance,” she says. “Use frozen, steamable veggies or pre-chopped salad kits to save time. Always have versatile condiments (like buffalo sauce, tzatziki, or salsa) for quick flavor boosts.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.​Stress Leads to Belly FatShutterstock

Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.​HydrateShutterstock

Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.