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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

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.

Nutrition & Diet

7 Best Fast Food Meals Under 400 Calories for Weight Loss

Happy woman eating chicken fingers looking at camera in a restaurant.
Shutterstock/Pheelings media
Leah Groth
By Leah GrothMay 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you are trying to lose weight, one of the first things that most health experts suggest cutting out is fast food. However, you can eat conveniently at a fast food chain without breaking your caloric bank, according to Blake, aka @thenutritionnarc, a diet and fitness influencer who lost 23 pounds in two months. In a few viral videos he reveals exactly what to order when you are in a hurry. The Body Network rounded up some of the contenders and asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on each of them.

1. Subway: Veggie Delight Salad, 60 Calories

@thenutritionnarc

the lowest calorie, fast food options, available today

In the first viral video, Blake outlines “the lowest calorie fast food options available today” from fast food joints, starting with Subway’s Veggie Delight salad. “This is a pretty hefty portion size,” he says about the greens. He goes on to point out that “this whole thing without dressing is 60 calories.” And, while protein “is minimal here” he suggests adding on chicken for a surcharge.

Collingwood Says: “Yes, the salad is low in calories, but also not very filling. Even with some chicken it would come in around 200 calories. I suggest adding double protein (chicken or turkey or other lean protein) and even some cheese to make it last a bit longer. And be ready with a snack a few hours later. Make sure you add as many high nutrient veggies as possible like tomatoes, spinach, peppers, or even a serving of avocado for 45 calories.” She also adds an alternative: The Veggie Delight wrap sandwich, which comes in at 330 calories, or the veggie sandwich for 210 calories. “They also have protein bowls, many of which are under 400 calories that are bigger and more satisfying than the Veggie Delight salad.”

Related: I'm a Personal Trainer With 2 Surprising Tips to Transform Your Body

2. Taco Bell: Chicken Soft Taco, 155 Calories

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

Blake reveals that Taco Bell’s Chicken Soft Taco is “definitely my favorite” on the list with 155 calories and nine grams of protein. “This has to be one of the cheapest options out there as well. It costs like what? $2,” he says. “Nowadays you can't get away even going to McDonald's for less than 12 bucks highway robbery.”

Collingwood Says: “Again, pretty low calories if that is your entire meal. I would recommend ordering two of them and getting extra salsa for veggies and hardly any more calories. And if you’re sick of chicken, the beef soft taco is only 180 calories and 9 grams of protein. Get one of each for less than 400 calories.”

3. Starbucks: Roasted red Pepper and Egg White Bites, 170 Calories

blake_the_nutrition_narc_egg_bitesthenutritionnarc/TikTok

Next up, Starbucks, roasted red pepper and egg white bites, at 170 calories and 12 grams of protein. “A nice little elite chef hack” You can make these at home for way cheaper in a muffin tin, and add whatever you want, like pepper, onions, tomatoes, ham, bacon, cheese, avocado, salsa,” he notes.

Collingwood Says: “I agree on making them at home! I will batch cook egg bites in a muffin tin on the weekend and just warm them easily for 30 secs during the week. If you want to spend the $ at Starbucks, then these are an excellent choice. But again, not overly filling. Combine with a skinny latte for more calories, some carbs, and protein.”

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

4. Chick-Fil-A: Grilled Nuggets, 130 Calories

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Blake calls Chick-Fil-A grilled nuggets “the absolute king of low calorie high protein snacks.” A serving of 8 has only 130 calories and 25 grams of protein, while a 30 pack of them (which he recommends) is 510 calories, 98 grams of protein.

Collingwood Says: Grilled nuggets are an “excellent low calorie protein snack. If you are making it a meal, instead of ordering 30 (!) I would prefer getting 12 nuggets for 200 calories and a kale salad for 170 calories. Much more nutritious with the antioxidants from the Kale.”

5. Panda Express: String Bean Chicken Breast Bowl, 330 Calories

@thenutritionnarc

Panda express orders under 400 cal#greenscreen

In another viral video he proposes that Panda Express is the “best macro friendly fast food restaurant” offering a variety of options under 400 calories. The first option is the string bean chicken breast bowl. “Today, you can get a taste of Asian cuisine for only 330 calories and 17 grams of protein. We want to make this even lower. My go-to side at Panda Express is always super greens, only 90 calories a serving in the volume is massive,” he says.

Collingwood Says: “Finally some greens recommended besides just a side salad! As long as the sauces aren’t too full of oil, you can get good veggies and protein at Asian restaurants. Ask for any non-fried dish without the sauce and double veggies and you will have a nice filling meal.”

6. Panda Express: Grilled Chicken Teriyaki Bowl with Side of Veggies, 335 Calories

blake_the_nutrition_narc_Panda_Expressthenutritionnarc/TikTok

His second suggestion is grilled teriyaki chicken bowl and a side of veggies, with 335 calories and 38 grams of protein. “If you learn nothing else from this video, learn to buy grilled teriyaki chicken from Panda Express,” he says. “If you're in a hurry, order a double batch of protein — that's over 70 grams of protein in one meal.”

Collingwood Says: “Great suggestion.”

Related: I Lost 80 Pounds Eating What I Love & Here Are My Simple Tricks

7. Panda Express: Beef and Broccoli Bowl, 360 Calories

blake_the_nutrition_narc_Panda_Express2thenutritionnarc/TikTok

For red meat lovers he suggests the broccoli beef bowl with brown rice, 360 calories, and 13 grams of protein. “Obviously the protein for this dish is nothing insane, but I think the micronutrients from the red meat would make up for that,” he says.

Collingwood Says: “Excellent choice. You can also ask for double beef and only eat half the rice.”

💪🔥Body Booster: You can enjoy fast food at nearly every one of your favorite spots. Stick to ordering lean proteins cooked with as little oil as possible, keep carbs to a minimum, and adds extra veggies.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 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.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Fitness & Workouts

7 Ab Exercises Trainers Swear By to Flatten Your Tummy

Happy smiling young woman looking at camera while doing abs exercise lying on sports mat. Positive fitness trainer showing how to do bicycle crunches for regular workout at home
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Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to flatten your tummy before swimsuit season? You can do it – even without any crunches or situps. Body Network spoke with Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, and asked her for her top ab exercises to tone your midsection. Here are 7 she recommends.

Centering

The girl's feet stand in front of an unfolded Yoga mat on the wooden floor. Yoga practice classes, asana exercises

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Stand with legs slightly apart. Keep all ten toes evenly on the floor. Feel as if you have magnets between your legs, gravitating together. Place your right hand on your stomach about an inch below your belly button and your left hand on your back about an inch above your tailbone. Feel in between these two areas as if there is a laser beam connecting from your abdominals to your lower back. In the middle of your body is what Joe Pilates called THE CENTER. That is where all movement starts and ends.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Lift Ups

Young attractive sporty woman practicing yoga, lying in navasana exercise, boat pose, working out, wearing black sportswear, cool urban style, full length, grey studio background, side view

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Lie on the floor with your knees bent and heels parallel to your hips. Place your hand on your thighs and lift your head and chest. Lift your hands until they reach the top of your knees, then lower back to your shoulder blades.Repeat 5 to 8 times.

The Hundred

Hispanic young woman training pilates at home during quarantine. workout in a living room doing the 100 exercise.​Lift UpsShutterstock

Place your knees in a table top position with knees directly above your hips. Start with arms above your head, use your "center" to lift your head and chest. Slowly do little pumps with the hands as if you're pulsing in a pool of water. Breathe in for 5 counts, exhale for 5 counts. Keep pumping your arms as if you are in water.-- do this up to 10 counts of 5 inhales and 5 exhales

Bicycle Core

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studio​Combine Core MovementsShutterstock

Raise your knees to a 90 degree angle alternate extending your legs as if peddling a bike. Rotate your torso to touch your elbow to the opposite side. Keep your center always engaged.

RELATED:The #1 Exercise Every Trainer Recommends for Staying Fit After 50

The Plank

Working,Her,Core,Muscles,To,The,Max,With,Some,Planks.​1. Planks: Your Core's Best FriendShutterstock

The plank is a popular and efficient way to strengthen the core. A plank involves balancing on toes and forearms as you hold the rest of your body off the ground. Spine is kept in a neutral position meaning the back should be straight from the top of your head to your tailbone. Make sure your hips are not dropping to the floor or hiked up toward the ceiling. Keep your elbows slightly bent. Hold for as long as comfortable, 8 to 10 counts. Repeat 3 times.

Plank with Leg Lift

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.10-Minute Workouts to Melt Abdominal Fat in 60 DaysShutterstock

Assume the position as described above. This time slowly and with control, lift your right leg up without moving your hips . Repeat the other side 3 to 5 times.

RELATED:Want to Get Shredded? This Fitness Coach Reveals a 60-Day Plan That Actually Works

Leg Raises

Fit muscular man lies on back on yoga mat in living room, performing abdominal exercises with legs raised. His black cat sleeps on sofa. Home workout.Shutterstock

Lie flat on your back with your legs with your arms at your side and palms pressed into the floor. Keep your legs together and and feet in a soft point. Pressing the back to the floor, slowly raise both legs together as you pull your navel to the floor. Only lift as high as you keep the core engaged and don't arch the back off the floor. Exhale as you lift legs up, inhale as you extend legs out. Repeat 5 to 8 times. 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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