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

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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 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

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 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 want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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