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

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

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

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
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Melissa McCord fitmission.nutrition
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
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 missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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 missthese 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!

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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.
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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 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 missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

4 Easy High Protein Breakfasts This World Record Holder Eats Every Week

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Copyright Lucy Davis Fit/YouTube
Christopher Roback
By Christopher RobackNov 19, 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.

Hitting your protein goals shouldn't mean spending hours in the kitchen or choking down another bland shake. Whether you're rushing to the gym or heading to work, getting enough protein at breakfast can feel impossible. But what if you could start your day with delicious, protein-packed meals that take minutes to make and keep you full for hours?

Enter Lucy Davis, the 28-year-old fitness phenomenon who recently shattered the HYROX Solo world record, completing eight rounds of 1km runs and functional workouts in just 59 minutes. As someone who needs to maintain high energy levels throughout intense training, Lucy has mastered the art of quick, protein-rich meals that actually taste good.

"I get a lot of protein in my diet, approximately 165 to 170 grams a day. It suits me, it suits my lifestyle," says Lucy, founder of the MyCoach App and a Gymshark athlete. Now, she's sharing her four favorite breakfast recipes that each pack an impressive 40g of protein – that's more protein than five eggs! Read on to discover how to make these game-changing breakfasts that will revolutionize your morning routine while helping you hit your fitness goals.

Make Your Perfect Yo Bowl (40g Protein, 382 Calories)

"I use 320 grams of high-protein yogurt as the base," Lucy explains in her post. She tops it with chopped apple for volume and frozen raspberries, which she prefers for both value and taste. "I actually buy frozen raspberries because they're a lot more value for money and they actually just taste better," she shares. The bowl gets extra flavor from blueberries, a sprinkle of cinnamon, and crunchy peanut butter. "I finish it with sugar-free syrup instead of honey – you get more sweetness for fewer calories," she adds.

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Power Up with Protein Oats (40g Protein, 439 Calories)

"I start with 50 grams of oats, but you can adjust based on your goals," Lucy shares. She creates a creamy consistency by combining oat milk and water, then adds vegan chocolate protein powder while cooking on low heat. "Keep mixing to have a thicker consistency," she advises. Fresh blueberries, apple chunks, and cinnamon enhance the flavor. "The zero-calorie syrup really brings out the chocolate taste," Lucy notes. "I honestly get every single last scrap from that bowl."

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Whip Up Quick Protein Pancakes (41g Protein, 357 Calories)

Using a protein pancake mix makes this breakfast super efficient. "I just add water and milk to get the right consistency," Lucy explains. She uses cooking spray instead of oil to keep calories low, making about four pancakes per serving. "I use a shaker – I find it easier to pour and actually shake, what an absolute great invention," she says enthusiastically. For flipping, Lucy has a pro tip: "I don't even flip it, I just use the spatula to actually flip it for me." She keeps the toppings simple – just peanut butter and syrup, but suggests you can add yogurt or berries if you prefer.

Bake a Savory Egg White Skillet (41g Protein, 250 Calories)

"This is my newest creation and it's absolutely delicious," Lucy reveals. She combines broccoli, tomatoes, and mushrooms with seven egg whites and seasoning. "Sometimes I do end up adding red onion as well. It just depends how I'm feeling," she shares. Lucy's secret to great flavor is seasoning: "I add so much seasoning, I always do, so that's just an all-purpose seasoning, and then I also add garlic and a bit of barbecue seasoning as well."

Pro Tips for Prep

Lucy emphasizes the versatility of these recipes. "These are things I always have," she says. "They're quick, they're easy, they're efficient, and they'll help you hit a high protein." For the egg white skillet, she offers an important safety tip: "Be really, really careful because the handle of your pan will be super hot, so make sure that you do keep your oven gloves on. I've made that mistake before where I have just grabbed the handle without oven gloves on and burnt my hand."

RELATED:A Fitness Coach Reveals Top 10 Rules to Burn Body Fat Every Day

Make It Your Own

What makes these recipes special is their flexibility. "You don't have to add all of this fruit if you don't actually like it," Lucy notes about the Yo Bowl. For the protein powder in the oats, she adds, "It doesn't have to be vegan protein, obviously. It might waver the calories and the protein a little bit in terms of the macros, but it's completely up to you." This adaptability makes these recipes perfect for any dietary preference or fitness goal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Pounds Doing These 5 Things

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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 weight? Sometimes we become our own worst enemy in the weight loss process, and need to incorporate some core healthy habits into our routine. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer who lost 50 pounds and helps others do the same. In a new post, she shares “5 ways to make your fat loss easier.”

Strength Training

Almost every expert is going to tell you, that if you want to lose weight, you need to lift weights. “Muscle burns 3x more calories at rest than fat & 🔥 for your metabolism. Plus, when you lose the body fat you want muscle on your body so you look toned + sculpted,” Ferguson writes about strength training. 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

Walking

The next habit that will make weight loss easier? Walking. “Increasing your TDEE (total daily energy expenditure) by a few hundred calories through walking will help you achieve an overall calorie deficit more easily. BONUS: post meal walks help regulate blood sugar and aid in digestion,” she writes. Most experts recommend 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Hydrate

Drinking water is another important habit to simplify weight loss. “Dehydration can disguise itself as hunger,” says Ferguson. “Plus, staying well-hydrated can slightly boost your metabolism 🔥 also more efficiently process and eliminate fat.”

Sleep

Don’t sleep on sleep! Rest helps your body regenerate. “Sleep is really the lead domino in your health and has a big impact on your hormones, hunger, and metabolism. Life is harder when you’re tired,” says Ferguson.

Amp Up Your Fiber Intake

Finally, amp up your fiber intake, which she says is the “missing” puzzle piece. “Yes to protein! Yes to managing calories! And ALSO YES to eating enough fiber. Improved satiation, feel fuller for longer, better digestion, regulate blood sugar,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 56 Pounds Eating “Cheat Code Meals”

Corey House coreyhousefitness
Copyright coreyhousefitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to lose weight while still enjoying delicious food? Corey House is a fitness trainer specializing in helping people over 40 shed fat and build muscle using the methods that enabled him to drop 56 pounds. In a new social media post, he reveals his “cheat code meals” for weight loss. “5 high protein, low calorie meals so good it felt like I was cheating when I dropped 56 pounds of fat,” he wrote.

Losing Weight Is All About Infusing Lifestyle with Healthy Food

“OK, so a long time ago I came to the reality that losing weight and keeping it off was LESS about restriction and deprivation… and MORE about the fusion of lifestyle and healthy food. One of the first things I have my coaching clients do is craft a list of ‘healthier’ foods that they actually enjoy eating and will help them make progress toward their fat loss & fitness goals. And sometimes… we stumble upon food combinations and meal creations that are SO freaking good, they make you feel like you’re cheating. These are their Sustainable Nutrition Staples. Here are five ✋ that I ate on repeat when I was dropping 56 pounds (and STILL eat today),” he says.

Blueberry Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock

Nutritional Information: 56g Protein / 360 Calories

Ingredients

  • 1.5 cups plain non-fat Greek yogurt
  • 1/4 cup blueberries
  • 1 scoop vanilla whey protein
  • 1 Tbsp honey drizzled on top.

BBQ Chicken Flatbread Pizza

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock

Nutritional Information: 69g Protein / 563 Calories

Ingredients

  • 1 sheet Lavash flatbread
  • 8 oz. seasoned grilled chicken
  • 1/4 cup sugar-free BBQ sauce
  • Chopped red onion & bell pepper
  • 1/2 low-fat mozzarella cheese.

High Protein Burrito Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Nutritional Information: 42g Protein / 490 Calories

Ingredients

  • 6 oz. lean ground beef w/taco seasoning
  • 1/2 cup sauteed bell peppers & onion
  • 1/2 cup refried beans
  • 1/4 cup shredded cheddar cheese
  • 2 Tbsp. low-fat sour cream.

Chipotle Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Nutritional Information: 43g Protein / 440 Calories

Ingredients

  • 6 oz. seasoned grilled chicken
  • 1/2 cup cooked white rice
  • 1 cup sauteed bell peppers & red onion
  • 2 Tbsp medium/hot salsa.

Meat Sauce & Spaghetti Squash

Spaghetti squash top down viewShutterstock

Nutritional Information: 57g Protein / 613 Calories

Ingredients

  • 1/2 roasted spaghetti squash
  • 6 oz. 93% lean ground beef
  • 1/2 Rao’s marinara sauce
  • 1 Tbsp. grated parmesan cheese
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Mom Loses 30 Pounds With 2 Diet Changes

Ellisha Eat Well with Lisha llishaalways
Copyright Eat Well with Lisha/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 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.
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Motherhood changes everything—including our bodies. Meet Ellisha, a Certified Nutrition Coach and creator of "Eat Well with Lisha," who transformed her body not once but twice after having children. "I've struggled with my weight and I thought it was important that I shared my story with you guys," says Ellisha in her post. Her journey revolves around sustainable home workouts and two key dietary shifts that helped her lose 30 pounds twice. Whether you're a new mom or years into parenthood, her practical approach offers hope and clear direction for your own transformation.

Active Living Before Motherhood

Being active came naturally to Ellisha during her younger years. "I was always pretty active growing up. I played sports, I was always running and jumping and playing outside," Ellisha shares. Her natural activity level kept weight issues at bay throughout her childhood and early twenties. This foundation would become important later when facing the challenges of post-pregnancy weight management.

First Baby, First Comeback

When Ellisha had her daughter in 2011, she approached pregnancy with determination. "I was obsessed with maintaining my pre-baby body. So I was walking a lot, doing cardio within reason," she explains. This commitment to staying active throughout pregnancy paid off. Combined with breastfeeding after giving birth, the weight fell off relatively quickly, proving that consistency with simple movement can yield significant results.

When Life With Two Kids Takes Over

Having her son in 2014 initially seemed straightforward. "I was like, piece of cake. I already know what to do. I did this once," Ellisha recalls. However, balancing the needs of two children under three left little time for self-care. "I let taking care of me fall by the wayside. Like a lot of women do," she admits. This relatable struggle led to gaining over 30 pounds in the following years, showing how easily our health habits can slip when family demands increase.

The Wake-Up Call

Despite her husband's constant reassurance about her beauty, Ellisha learned an important truth about body image. "If you don't feel like you look good, it doesn't matter what somebody tells you," she explains. This internal motivation became her driving force. Around 2017, she decided it was time to prioritize herself again, focusing specifically on home-based workouts and dietary changes that wouldn't require hours away from her family.

First Diet Change: Going Pescatarian

Ellisha's first significant dietary shift was adopting a pescatarian eating pattern. "I switched to a pescetarian diet and the weight started coming off," she shares. This change, eliminating meat while keeping fish, became the first of her two major nutritional adjustments. Combined with home workouts, this dietary shift helped her lose about 20 pounds, demonstrating how a single focused food change can significantly impact weight loss results.

Home Workouts That Actually Work

Rather than jumping straight into gym-based training, Ellisha started with workouts she could do at home. "I started doing a lot of HIIT and plyometrics at home," she explains. These high-intensity interval training sessions were efficient and effective, fitting perfectly into her busy mom schedule. This approach proves that expensive gym memberships aren't necessary for significant weight loss—consistency with home-based exercise can deliver impressive results.

Building Confidence For The Next Level

The success from her home workouts built Ellisha's confidence to expand her fitness routine. Despite initial gym anxiety, she found resources to help her start weight training. "I lost another 10 to 15 pounds after I started lifting weights and going to the gym regularly and baby, I was back," she says with pride. Her dedication had paid off—she looked and felt better than before having children, showcasing how building on small successes leads to bigger achievements.

Second Diet Change: Full Vegetarian

Ellisha's second major dietary shift came later in her journey. "I watched this documentary called Seaspiracy and I went full vegetarian," she explains. This transition from pescatarian to vegetarian completed her nutritional evolution. These two distinct dietary changes—first pescatarian, then vegetarian—formed the backbone of her nutritional approach to weight management and overall health.

The Pandemic Weight Gain

Like many, 2020 hit Ellisha hard. "I struggled in lockdown. I started eating whatever the heck I wanted. I stopped working out. I was drinking damn near every day," she confesses. Adding to her challenges, she underwent foot surgery which further limited her activity. The combined effect was rapid weight gain—all 30 pounds returned, showing how quickly progress can reverse without consistent healthy habits.

Starting Over With What You Know

Rather than dwelling on disappointment, Ellisha took action by returning to what had worked before. "I've never been one to wallow in self-pity. I'm like a fixer," she explains. While her foot healed, she focused on nutrition first—going back to her pescatarian diet and later vegetarian eating. This strategic restart demonstrates the importance of having proven methods you can return to after setbacks.

Working Around Limitations

Ellisha's recovery from foot surgery taught her to adapt her fitness approach. "Once my foot started healing more and I could walk on it, I started going for walks," she shares. She also focused on upper body workouts that didn't strain her foot. "I was doing upper body workouts because it wasn't no wrong my upper body. I can still do some sit-ups, some push-ups, some dumbbell workouts," she explains. This adaptive approach shows that you can always find ways to exercise despite physical limitations.

Discovering New Strengths

An unexpected benefit emerged from Ellisha's surgery. "Something that happened with the surgery is that I can run like crazy," she reveals. Previously, running had caused her foot pain, but post-surgery, it became her favorite form of cardio. "Running is my go-to cardio. I love running," she shares. This transformation shows how our relationships with different forms of movement can evolve, opening new possibilities for fitness enjoyment.

From Personal Success To Helping Others

By the end of 2023, Ellisha had lost all the regained weight using the same combination of home workouts and dietary changes that worked the first time. Her success inspired her to help others. "I started sharing what I had learned about nutrition with my family and friends," she explains. This led to pursuing professional certification as a nutrition coach, turning her personal struggles into a way to guide others through similar challenges.

The Complete Transformation

Looking back on her journey, Ellisha finds meaning in both the setbacks and successes. "I'm so happy with where I am right now. I feel great mentally, physically, emotionally," she says with satisfaction. Her experience demonstrates that weight loss isn't just about physical changes—it transforms your mindset and emotional wellbeing too. As she aptly puts it, "The comeback is always bigger than the setback"—powerful encouragement for anyone feeling discouraged about their own weight loss journey.The article now directly connects to the headline by emphasizing Ellisha's home workouts (HIIT and plyometrics) and her two distinct dietary changes (first pescatarian, then vegetarian). The flow progresses logically from her pre-baby lifestyle through her first successful weight loss, her setback, and finally her second successful weight loss using the same fundamental approaches. Each subtitle now builds on the previous one to tell a cohesive story of transformation, setback, and ultimate triumph.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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