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

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

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

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Ditch takeout and fuel your weight loss with these quick protein fixes.

Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." 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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Nutrition & Diet

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Michelle Roots Fitness & Nutrition Coach
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Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein Bowls Under 15 Minutes for Fat Loss

Dillon Swinney builtbydillonn
​Hippeas Chickpea Tortilla Chips
Copyright builtbydillonn/Instagram
Leah Suzanne
By Leah SuzanneMay 06, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Are you trying to lose weight, but don’t have much time to devote to meal prep? Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post, he reveals a few of his go-to meals. “6 high protein bowls I eat on repeat when I want to drop fat…under 15 minutes to prep,” he writes. “These bowls are packed with protein, low-calorie, and will leave you FULL and satisfied.”

Sweet & Spicy Ground Beef Bowl

Lean ground beef, jasmine rice, spicy sriracha mayo, avocado, bell peppers

Why It Works: “Packed with flavor, healthy fats, and just the right amount of spice to keep your taste buds alive,” he says.

Macros: 480 cal | 40g protein

Grilled Chicken Teriyaki Bowl

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.​Make Healthier SelectionsShuttestock

Grilled chicken, steamed jasmine rice, roasted veggies, light teriyaki sauce

Why It Works: “Sweet, savory, and a protein-packed meal that’ll keep you fueled all day,” he writes.

Macros: 500 cal | 45g protein

Avocado Chicken Power Bowl

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocado​Balancing Fats and CarbsShutterstock

Grilled chicken, quinoa, avocado, cherry tomatoes, spinach, lemon vinaigrette

Why It Works: “Healthy fats, lean protein, and tons of flavor in every bite,” he says.

Macros: 480 cal | 42g protein

Spicy Buffalo Chicken Rice 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

Shredded chicken, jasmine rice, buffalo sauce, celery, and low-fat ranch

Why It Works: “Tangy buffalo sauce and lean chicken—just like wings, but healthier!” he says.

Macros: 450 cal | 43g protein

Salmon Poke Bowl

Hawaiian tuna poke bowl with seaweed, avocado, red cabbage, radishes and black sesame seeds​Lunch: Poke BowlsShutterstock

Grilled salmon, edamame, avocado, cucumber, brown rice, sesame seeds, soy sauce

Why It Works: “Light, refreshing, and packed with protein. A perfect way to feel full and satisfied!” he explains.

Macros: 530 cal | 45g protein

Greek Chicken Bowl

Roasted or seared chicken breast sliced on a cutting board with herbs and spices​7. Lean ChickenShutterstock

Grilled chicken, quinoa, cucumber, tomatoes, Kalamata olives, feta, tzatziki

Why It Works: “Mediterranean flavors that hit all the right spots without blowing your calorie budget,” he notes.

Macros: 450 cal | 44g protein

Does Protein Help with Weight Loss?

Happy woman smiles and shows fried shrimp to the camera. Eating shrimp with chopsticks. Selective focus. 10 Foods with More Protein and Fewer Calories Than 3 EggsShutterstock

According to science, protein is key for fat loss. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 High-Protein Meals That Build Muscle While Burning Fat According to Expert

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
Christopher Roback
By Christopher RobackMar 12, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Trying to lose fat and build muscle simultaneously might seem impossible, but nutrition expertIvana Chapman disagrees. "In the over 20 years I've been coaching other people, I've found that most of them are able to build muscle and lose fat together," she explains. As a former International Karate athlete and Canadian National Natural Bikini Competitor, Ivana has mastered the science of body recomposition—and these eight protein-packed meals form the foundation of her approach that's helped thousands transform their physiques.

The Science Behind Simultaneous Fat Loss and Muscle Gain

Before diving into the meal ideas, it's important to understand why this approach works for most people. "For very experienced trainees who've been consistent and precise with both their diet and their weight training for long periods of time, they might need to do either a bulk or a cut to achieve their goals," Ivana says in her video. "But that's not most people. I've been training for decades, and even I haven't been consistent with both of those things all the time."

This approach works particularly well if you're:

  • New to proper strength training
  • Returning after a training break
  • Within about 20 pounds of your target weight
  • Inconsistent with your previous nutrition or training

Creating the Perfect Environment for Transformation

Calories counting , diet , food control and weight loss concept. woman using Calorie counter application on her smartphone at dining table with salad, fruit juice, bread and vegetableShutterstock

While these protein-rich meals form the foundation of your recomposition plan, understanding the overall nutrition strategy is crucial. "To achieve body recomposition, most people will do well with a slight calorie deficit of about 200 to 300 calories per day," Ivana explains. "That's for people who are already physically active and within about 20 pounds of their target weight."

If you're just beginning your fitness journey and carrying more excess weight, you might see improvements simply by adding exercise while incorporating these high-protein meals. But for most, maintaining a small calorie deficit while prioritizing protein creates the perfect environment to lose fat while supporting muscle growth.

Protein: The Foundation of Your Recomposition Diet

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

The single most important nutritional factor for successful body recomposition is protein intake. "You need the right amount of protein for muscle growth and retention," Ivana emphasizes. "I recommend a minimum of 0.7 grams per pound of body weight per day. That's 1.6 grams per kilo per day."

This protein requirement increases if:

  • You're over 35 (as muscle protein synthesis becomes less efficient)
  • You're already quite lean (as muscle retention becomes more challenging)
  • You're in a significant calorie deficit for extended periods

"Muscle protein metabolism slows down by about 4% to 5% per decade and it gets harder to retain lean muscle mass," Ivana notes. However, she doesn't recommend exceeding 1 gram per pound of body weight daily, even in these circumstances.

Protein Timing for Maximum Muscle Growth

Back view of strong sporty girl showing muscles at the beach during sunset.Move Your Body DailyShutterstock

While total daily protein matters most, how you distribute it also impacts results. "For building muscle, it does seem to be better to spread your protein intake out over the course of the day," Ivana shares. "Muscle growth seems to be maximized by an intake of about 0.4 grams per kilo per meal across a minimum of four meals."

For someone weighing 176 pounds (80 kilos), this translates to roughly 32 grams of protein per meal, spread across at least four meals daily. This approach ensures your muscles have a consistent supply of amino acids for optimal growth and recovery.

Balancing Fats and Carbs

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocadoShutterstock

Once protein is set, the remaining calories can come from a flexible mix of fats and carbohydrates based on your personal preferences. "Your protein is fixed and consistent. Your fat and carbs are flexible depending on your preferences," Ivana advises.

However, don't go too low on fats. "Fat is important for your hormones, so you want to make sure that you're getting enough. If you're tracking, then a minimum of about 25% of your calories from fat is reasonable," she recommends. Quality fat sources include:

  • Fatty fish (salmon, mackerel)
  • Olive oil
  • Avocados
  • Nuts and seeds

As for carbohydrates, they provide crucial energy for performance. "Carbs in general give you energy for your daily life and for better workouts, and you'll need those workouts for better muscle retention and building," Ivana explains. Focus on nutrient-dense sources like:

  • Potatoes and sweet potatoes
  • Whole grains
  • Fruits and vegetables

Fiber: The Unsung Hero of Body Recomposition

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

Don't overlook the importance of fiber in your diet. "Most foods that contain fiber are also low in calorie density, meaning that you can consume a lot of them for fewer calories," Ivana points out. "Fruits and vegetables are a winner here."

Aim for at least five servings of fruits and vegetables daily—more if you're trying to increase fullness while decreasing calories. Just be mindful of added oils and sauces, which can significantly increase the calorie content.

8 High-Protein Meals for Body Transformation

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Here are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

1. Grilled Chicken Salad

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

"It's not very original, but it does have a lean source of protein," Ivana admits. Mix in vegetables you enjoy, add avocado for healthy fats, and dress with a little olive oil.

2. Turkey Stuffed Bell Peppers

Midsection of mid adult female caucasian farmer holding red bell peppers in farm during sunny day.Shutterstock

"This is a really interesting way of putting together a ground meat source," says Ivana. About five ounces of ground turkey provides over 30 grams of protein, and you can add any vegetables you prefer.

3. Salmon with Roasted Vegetables

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

"Salmon is a great way to incorporate healthy omega-3 fats into your meal plan," Ivana recommends. Pair with roasted sweet potatoes, broccoli, zucchini, or any vegetables you enjoy.

4. Beef Stir-Fry

pan with stir fry fried beef and vegetables close up

Shutterstock

"A stir-fry is always a good option if you keep it pretty light with the oil," Ivana suggests. Use extra lean beef strips with plenty of colorful vegetables for a quick, protein-rich meal.

5. Greek Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

"Greek yogurt is used because it's higher in protein than regular plain yogurt," Ivana explains. Choose plain yogurt to minimize added sugars, then add berries, chia seeds, and a small amount of granola.

6. Tofu Scramble

Scrambled tofu egg vegan breakfastShutterstock

For a plant-based option, "you can use firm tofu and mix that up with spinach, mushrooms, onions, or peppers," Ivana recommends.

7. Turkey Meatballs with Pasta

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

"I tend to use very lean turkey ground meat," says Ivana. Serve with measured portions of whole grain pasta or zucchini noodles if preferred.

8. Protein-Packed Omelet

Egg concept.Woman hands broken egg flows into a bowl for making egg menu.chicken eggs for good health high protein the best for Ketogenic diet program.

Shutterstock

"Eggs themselves only have about six grams of protein per egg," Ivana notes. She suggests using two whole eggs plus additional egg whites to boost protein content while retaining nutrients from the yolks.

The Expert's Own Approach to Simple Meals

Salmon fillet. Slices of fresh raw salmon fish on ice​Eat Hormone Boosting FoodsShutterstock

"I'm not much of a cook," Ivana admits. "When I do make something, it's generally just a simple combination of foods that provide everything that I need—protein, fat, carbs, veggies, or fruit."

While not a formal ninth meal option, Ivana shares her personal approach to quick, balanced nutrition. Her typical lunch includes:

  • A protein source (fish, Greek yogurt, or cottage cheese)
  • A starch (bread, potatoes, or sweet potatoes)
  • Vegetables or fruit
  • A healthy fat source

"A really common lunch for me is just potatoes with olive oil and cottage cheese," she shares. "I personally just keep things really simple and it works for me."

Making These Meals Work for You

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

While these eight high-protein meals provide the nutritional foundation for body transformation, remember that exercise is equally important. "To get body recomposition, you need to be working on building muscle as well," Ivana emphasizes. Progressive resistance training is essential for stimulating muscle growth while these protein-rich meals support both recovery and fat loss.

The beauty of these meal options is their flexibility—you can adjust portions based on your specific protein needs and preferences while maintaining the core principles. With consistency in both your diet and training, you'll be well on your way to achieving the lean, muscular physique you desire—no extreme bulking or cutting required.

MSN Feed - Slideshow

8 High-Protein Meals That Build Muscle While Burning Fat According to Expert

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
Christopher Roback
By Christopher RobackMar 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Trying to lose fat and build muscle simultaneously might seem impossible, but nutrition expertIvana Chapman disagrees. "In the over 20 years I've been coaching other people, I've found that most of them are able to build muscle and lose fat together," she explains. As a former International Karate athlete and Canadian National Natural Bikini Competitor, Ivana has mastered the science of body recomposition—and these eight protein-packed meals form the foundation of her approach that's helped thousands transform their physiques.

The Science Behind Simultaneous Fat Loss and Muscle Gain

Ivana Chapman​The 10x Protein Test: Parmesan, Bocconcini & BeyondCopyright Ivana Chapman/YouTube

Before diving into the meal ideas, it's important to understand why this approach works for most people. "For very experienced trainees who've been consistent and precise with both their diet and their weight training for long periods of time, they might need to do either a bulk or a cut to achieve their goals," Ivana says in her video. "But that's not most people. I've been training for decades, and even I haven't been consistent with both of those things all the time."

This approach works particularly well if you're:

-- New to proper strength training

-- Returning after a training break

-- Within about 20 pounds of your target weight

-- Inconsistent with your previous nutrition or training.

Creating the Perfect Environment for Transformation

Ivana ChapmanCopyright Ivana Chapman/YouTube

While these protein-rich meals form the foundation of your recomposition plan, understanding the overall nutrition strategy is crucial. "To achieve body recomposition, most people will do well with a slight calorie deficit of about 200 to 300 calories per day," Ivana explains. "That's for people who are already physically active and within about 20 pounds of their target weight."

If you're just beginning your fitness journey and carrying more excess weight, you might see improvements simply by adding exercise while incorporating these high-protein meals. But for most, maintaining a small calorie deficit while prioritizing protein creates the perfect environment to lose fat while supporting muscle growth.

Protein: The Foundation of Your Recomposition Diet

Ivana ChapmanCopyright Ivana Chapman/YouTube

The single most important nutritional factor for successful body recomposition is protein intake. "You need the right amount of protein for muscle growth and retention," Ivana emphasizes. "I recommend a minimum of 0.7 grams per pound of body weight per day. That's 1.6 grams per kilo per day."

This protein requirement increases if:

-- You're over 35 (as muscle protein synthesis becomes less efficient)

-- You're already quite lean (as muscle retention becomes more challenging)

-- You're in a significant calorie deficit for extended periods

"Muscle protein metabolism slows down by about 4% to 5% per decade and it gets harder to retain lean muscle mass," Ivana notes. However, she doesn't recommend exceeding 1 gram per pound of body weight daily, even in these circumstances.

Protein Timing for Maximum Muscle Growth

Ivana ChapmanCopyright Ivana Chapman/YouTube

While total daily protein matters most, how you distribute it also impacts results. "For building muscle, it does seem to be better to spread your protein intake out over the course of the day," Ivana shares. "Muscle growth seems to be maximized by an intake of about 0.4 grams per kilo per meal across a minimum of four meals."

For someone weighing 176 pounds (80 kilos), this translates to roughly 32 grams of protein per meal, spread across at least four meals daily. This approach ensures your muscles have a consistent supply of amino acids for optimal growth and recovery.

Balancing Fats and Carbs

Ivana ChapmanCopyright Ivana Chapman/YouTube

Once protein is set, the remaining calories can come from a flexible mix of fats and carbohydrates based on your personal preferences. "Your protein is fixed and consistent. Your fat and carbs are flexible depending on your preferences," Ivana advises.

However, don't go too low on fats. "Fat is important for your hormones, so you want to make sure that you're getting enough. If you're tracking, then a minimum of about 25% of your calories from fat is reasonable," she recommends. Quality fat sources include:

  • Fatty fish (salmon, mackerel)
  • Olive oil
  • Avocados
  • Nuts and seeds

As for carbohydrates, they provide crucial energy for performance. "Carbs in general give you energy for your daily life and for better workouts, and you'll need those workouts for better muscle retention and building," Ivana explains. Focus on nutrient-dense sources like:

  • Potatoes and sweet potatoes
  • Whole grains
  • Fruits and vegetables

Fiber: The Unsung Hero of Body Recomposition

Ivana ChapmanCopyright Ivana Chapman/YouTube

Don't overlook the importance of fiber in your diet. "Most foods that contain fiber are also low in calorie density, meaning that you can consume a lot of them for fewer calories," Ivana points out. "Fruits and vegetables are a winner here."

Aim for at least five servings of fruits and vegetables daily—more if you're trying to increase fullness while decreasing calories. Just be mindful of added oils and sauces, which can significantly increase the calorie content.

8 High-Protein Meals for Body Transformation

Ivana ChapmanCopyright Ivana Chapman/YouTube

Here are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

1. Grilled Chicken Salad

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

"It's not very original, but it does have a lean source of protein," Ivana admits. Mix in vegetables you enjoy, add avocado for healthy fats, and dress with a little olive oil.

2. Turkey Stuffed Bell Peppers

Midsection of mid adult female caucasian farmer holding red bell peppers in farm during sunny day.Shutterstock

"This is a really interesting way of putting together a ground meat source," says Ivana. About five ounces of ground turkey provides over 30 grams of protein, and you can add any vegetables you prefer.

3. Salmon with Roasted Vegetables

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

"Salmon is a great way to incorporate healthy omega-3 fats into your meal plan," Ivana recommends. Pair with roasted sweet potatoes, broccoli, zucchini, or any vegetables you enjoy.

4. Beef Stir-Fry

pan with stir fry fried beef and vegetables close up

Shutterstock

"A stir-fry is always a good option if you keep it pretty light with the oil," Ivana suggests. Use extra lean beef strips with plenty of colorful vegetables for a quick, protein-rich meal.

5. Greek Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

"Greek yogurt is used because it's higher in protein than regular plain yogurt," Ivana explains. Choose plain yogurt to minimize added sugars, then add berries, chia seeds, and a small amount of granola.

6. Tofu Scramble

Scrambled tofu egg vegan breakfastShutterstock

For a plant-based option, "you can use firm tofu and mix that up with spinach, mushrooms, onions, or peppers," Ivana recommends.

7. Turkey Meatballs with Pasta

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

"I tend to use very lean turkey ground meat," says Ivana. Serve with measured portions of whole grain pasta or zucchini noodles if preferred.

8. Protein-Packed Omelet

Egg concept.Woman hands broken egg flows into a bowl for making egg menu.chicken eggs for good health high protein the best for Ketogenic diet program.

Shutterstock

"Eggs themselves only have about six grams of protein per egg," Ivana notes. She suggests using two whole eggs plus additional egg whites to boost protein content while retaining nutrients from the yolks.

The Expert's Own Approach to Simple Meals

Ivana ChapmanCopyright Ivana Chapman/YouTube

"I'm not much of a cook," Ivana admits. "When I do make something, it's generally just a simple combination of foods that provide everything that I need—protein, fat, carbs, veggies, or fruit."

While not a formal ninth meal option, Ivana shares her personal approach to quick, balanced nutrition. Her typical lunch includes:

-- A protein source (fish, Greek yogurt, or cottage cheese)
-- A starch (bread, potatoes, or sweet potatoes)
-- Vegetables or fruit
-- A healthy fat source

"A really common lunch for me is just potatoes with olive oil and cottage cheese," she shares. "I personally just keep things really simple and it works for me."

Making These Meals Work for You

Ivana ChapmanCopyright Ivana Chapman/YouTube

While these eight high-protein meals provide the nutritional foundation for body transformation, remember that exercise is equally important. "To get body recomposition, you need to be working on building muscle as well," Ivana emphasizes. Progressive resistance training is essential for stimulating muscle growth while these protein-rich meals support both recovery and fat loss.

The beauty of these meal options is their flexibility—you can adjust portions based on your specific protein needs and preferences while maintaining the core principles. With consistency in both your diet and training, you'll be well on your way to achieving the lean, muscular physique you desire—no extreme bulking or cutting required. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 High Protein Breakfasts to Shed Fat

keith ozment fit coaching
Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothJan 29, 2025
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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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

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

Day 1: Upper Body Push

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

Day 2: Lower Body

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

Day 3: Upper Body Pull

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

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

20 Foods That Strip Belly Flab

Melissa Pfeister
20 Foods That Strip Belly Fat
Copyright Melissa Pfeister
Melissa Pfeister
By Melissa PfeisterMay 10, 2025
Melissa Pfeister
Melissa Pfeister is the founder of the health and wellness brand Stripped with Melissa and the host of the podcast Side Piece.
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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.

Growing up in Ohio, my life revolved around sports. I was so serious about being “the female Michael Jordan” that I convinced my parents to build a half-basketball court in our backyard and turn our basement into a full-blown workout facility. Playing sports and working out year-round ultimately got me into learning about food and healthy ways of eating. That then turned into wanting to help others do the same, which is why I became a Stanford Medicine-certified nutritionist and started my business, Stripped with Melissa. This turned into working with Body Network's sister site, Eat This, Not That! on their Medical Expert Board. Helping people with their nutrition and on their weight loss journey is my greatest love and passion! Read on to discover the key foods that help reduce belly fat and learn proven tactics to kickstart your weight loss journey and stay on track.

Good Ol’ H2O

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

Yes, water! Water is SO awesome for your entire body, especially when trying to burn belly fat or any fat. Not only does water fill you up without filling you out, but it keeps your body hydrated. A hydrated body allows for fat molecules to break down, helping you to burn off energy!

Avocado

Sliced,Avocado,On,A,Cutting,Board​AvocadoShutterstock

Not only is avocado one of my absolute favorite foods ever, but it’s also full of omega-3 fatty acids which helps to reduce visceral fat. Visceral fat is also known as “toxic fat” stored for winter or any season deep within your body, especially within your belly. The more we can chop away at the visceral fat, the slimmer and healthier your belly and body become!

Kale & Spinach

kale salad leaves close up with water drops background​Leafy GreensShutterstock

Numbers 3 & 4 go to the rockstars kale and spinach. Not only can you eat them raw or cook them up in so many ways, but dark leafy greens are low-calorie, little to no fat, and perfect for getting that belly lean and mean!

Eggs in the package​EggsShutterstock

Numbers 5 & 6 go to my other loves, eggs and fish! Protein-packed foods like these two all-stars increase your body’s metabolic function, which gets your body working, resulting in less abdominal fat! Whole eggs are great, but just using the whites is very eggcellent with lower calories than eating the egg yolk as well.

Hot Sauce

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers​Spice Up Your Food with Healthy CondimentsShutterstock

Number 7 might be my all-time favorite ever… hot sauce! The hot part of your favorite spicy food comes from a compound called capsaicin. This has been shown to boost your metabolism, helping your body to burn more calories and fat. Hot sauce or salsa are also beneficial when used as a healthy, low-calorie ingredient or condiment instead of high-fat butter or margarine. When in doubt, hot sauce it out!

Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

Beans beans, they’re good for your heart, the more you eat them the more you… lose that weight! Yes, it’s true, beans ARE the magical fruit! Low-fat and loaded with fiber, beans help to keep your body filling up without filling you out!

Cinnamon

Cinnamon sticks on a wooden background. Cinnamon spice in a spoon and bowl. Ceylon cinnamon.Shutterstock

Cinnamon is SO fine that’s why it’s #9! Oh, how I LOVE cinnamon. Whether adding to your morning coffee or bowl of oatmeal, there are many benefits to using cinnamon. As with hot sauce or salsa, it has zero to no calories and is an amazing substitute for sugar. While sipping that cinnamon in your coffee, digestion is improved which lends to your metabolism kicking into gear and burning extra calories and fat!

Nuts

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,​Nuts and SeedsShutterstock

Number 10 is NUTS! No, really, nuts like almonds are full of those amazing omega-3 fats, protein, vitamins, and minerals which help to keep you feeling fuller longer. They also contain amygdalin, a compound shown to help reduce belly and body fat overall. So enjoy. It’s time to be nutty!

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Nowadays, so many of us have an uneasy gut. Gut issues are a pain, literally, and absolutely no fun. The great news, there’s a way to help and eating yogurt is one of them! Yogurt is an amazing source of probiotics helping to support the bacteria good for gut health. These probiotics assist you not only in feeling better in your gut but helping you lose that stubborn belly fat!

Chicken & Turkey

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

#12 & lucky 13…Get your meat! Well, chicken and turkey! I cannot say enough about foods high in protein. But please do me a favor and sub out that red meat for the low-fat, and most importantly, healthy fat turkey and chicken!

Salmon and Tuna

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Is that tasty chicken of the sea… salmon and tuna! Remember with those almonds and avocados, salmon is full of heart and belly healthy omega-3s which help to boost your metabolism and reduce that underneath visceral belly fat! Both are also high in protein helping you to feel fuller for a longer time.

Apples

Ripe red apples on table close upShutterstock

An apple a day keeps the belly fat away! Apples are one of the highest-fiber fruits packing a huge healthy punch to that belly fat. Fiber slows digestion in your gut, helping you feel fuller longer. Although apple contain natural sugar, the high fiber actually slows down blood sugar absorbed as well!

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats baby! Grab those oats, add some cinnamon, and make a heart healthy, belly fat fighting meal! Oats are high in soluble fiber which, like with the fiber in those apples, slows digestion by the absorption of water AND blood sugar. Oats are oatastic so enjoy your cinnamon flavored oatmeal for breakfast!

Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Broccoli is so good for your body! Broccoli contains vitamin K which is amazing for fat metabolism. Broccoli also contains a compound called carotenoids that helps to get the fat burning going and help you lose that belly fat!

Protein Shake

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

Shake shake, shake it off! And by shake, I mean grab a protein shake. Some of us don’t get enough protein in the day, so having a protein shake is a quick and easy way to fuel up on that goodness your body needs. Along with all the amazing protein packed foods above, the protein in these shakes make you feel fuller longer while helping your muscles burn fat and get the recharge they need to keep burning, building and getting stronger!

Green Tea

trendy 40 years old woman in black body lingerie and red bathrobe in the modern house in sunny day drinking cup of green tea.​5. Green TeaShutterstock

Want a drink?! Well look no further! Number 20 is one of my favorite go-to’s Green Tea! Whether you’re a hot tea or an iced tea lover, green tea contains not only caffeine, but a type of antioxidant called catechin. Catechin combined with the caffeine can speed up your metabolism, increasing the amount of energy used and helping to break down that stubborn excess belly fat. So, grab a glass or cup, add some cinnamon and say bye-bye to that weight!

Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your Body

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

You know that old saying “You are what you eat”? Well, I’m a very firm believer in it! Eating donuts every day doesn’t mean you are going to turn into one however, all the calories, sugar and fat in those donuts will leave its mark on your body. A funny story about that little saying too…when first becoming a mom, I was big on making sure my baby had enough vegetables. When taking my boy to his one-year check-up, the doctor asked if I often fed him orange-colored vegetables like sweet potatoes, carrots, and squash. I proudly responded, “Yes!” She then asked me to look at the bottom of his feet and pointed out the light color of orange they were. While she was very proud as his pediatrician, she said he’s literally turning orange, so maybe don’t have to feed him so many!

Belly Flab Strip Tip: Take It One Day at a Time

overweight woman on scale at homeStep Five: Stay ConsistentShutterstock

Please know when you’re about to begin your weight loss journey, take it one day at a time and take small steps! Losing weight and getting healthy is a marathon, not a sprint. It’s not about crazy fad diets that are impossible to sustain long term. Just as you would starting back to riding a bike or working out, slow and steady wins the race! Staying positive and taking everything, no matter how small you might think it may be, as a win is huge. We are always so busy with work, kids and taking care of everyone else, it’s important to take care of yourself. The healthier and happier you are, both physically and mentally, the better you are for everyone else!

Oh, how I love all the deliciously amazing foods that are great for your entire body, especially for your belly! There are so many to choose from, but these are some of my favorites!

Belly Flab Strip Tip: Start Small

Melissa Pfeister

Copyright Melissa Pfeister

I’m a firm believer that small changes make a BIG difference. It’s not about a complete 180 of your eating. Take one meal and start to make changes. Get comfortable with the new routine. Strive for being confident. As much as you are wanting a change physically, we must change your mental game and outlook as well. Don’t forget to be proud of yourself. The more fun you have with it, the more success you will have in the long run. All these foods are amazing for your body and to burn belly fat, for best results though get moving and keep that exercise going. The more you move, the more your body is working and helping you on your successful belly-fat fighting, weight loss journey!

About the author: Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.

Fitness & Workouts

I Lost 50 Pounds in 8 Months by Walking

Carlo Costanzo vCloudInfo
I Lost 50 Pounds in 8 Months by Walking
Copyright vCloudInfo/YouTube
Leah Suzanne
By Leah SuzanneMay 10, 2025
Leah Suzanne
Freelance Writer/Editor
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You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video, he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.

He Wants to Help Inspire Others with His Story

Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

He Tipped the Scales at 250

Check your body shape with white weight scales, top view.Shutterstock

He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

He Set a Goal to Walk 3 Miles Every Day

Person walking to Freedom Concept​Here’s How Many Calories You Can Burn WalkingShutterstock

“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

He Was Inspired by Someone Who Did a 5K Daily

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,Seashore​Your Sustainable Path ForwardShutterstock

He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

It Took Him an Hour to Walk 3 Miles or 7,000 Steps

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

It Wasn’t “Too Taxing” On His Body

tourist couple walking on cobblestone street vacation in europe on holiday break​Don’t Increase Walking Too FastShutterstock

“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

He Started Working Out with a Trainer

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”

He Walks No Matter What

Man walking on sunlit trail in autumn forest enjoying peaceful walk in nature​Walk for 30 MinutesShutterstock

He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

He Also Logged His Food

Person using Apple i-phone to press and access the MyFitnessPal app / application​1. Track Your Food IntakeShutterstock

Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

He Lost 55 Pounds in 7 Months

Male athlete measuring Body Composition with Scale​Fine-Tuning Your Medication ProtocolShutterstock

Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

After 8 Months, His Weight Stabilized at 205

A happy man is relaxing on green grass with squint eyes and raised up to sky arms at sunny summer day at park background. Concept of wellbeing and healthy lifestyle

Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

He Hopes His Story Will Help Others

“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.”

Nutrition & Diet

Mom Lost 35 Pounds in 5 Months with 5 Habits

Katie Tufte cortisolsavvymama cortisol.savvy.mama
Copyright cortisol.savvy.mama/Instagram
Leah Suzanne
By Leah SuzanneMay 10, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you dealing with high cortisol and struggling to lose weight? Katie Tufte is a mom and influencer whose mission is “helping moms conquer weight loss, energy, and support cortisol + GLP-1 naturally.” In a new social media post, she reveals the simple changes she made to lose weight fast. “5 habits that helped me go from 175 to 140 pounds in 5 months,” she writes.

She Discovered She Had High Cortisol

“When I discovered I was dealing with high cortisol, I felt stuck—like nothing was working for me. But I made a few key changes to my daily routine that helped me lower cortisol naturally and finally start losing weight,” she writes.

Less Intense Workouts

Swapping out high-intensity workouts for lower-intensity alternatives was a game-changer. “I started walking…a lot! And strength training 3-4 times a week!” she reveals.

She Hydrated

She also prioritized hydration. However, she didn’t drink plain water; instead drinking water infused with minerals. “Staying hydrated with electrolytes,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Went to Bed Earlier

By setting an earlier bedtime, getting more sleep also enabled her to lose weight faster. “Prioritizing sleep is crucial for stress relief and hormone balance,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Changed Her Diet

She also made some dietary changes. “I started eating balanced meals, focusing on increasing protein to stabilize my blood sugar,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Cortisol Supporting Supplement

She maintains that taking a cortisol-supporting supplement was very helpful. “This was the game-changer that helped manage my stress levels effectively,” she says.

You Can Break the Cycle

“Within 5 months, I lost 30 pounds that I’d been struggling with for years, and my energy levels came back! And about a year later, I added in gut health and lost another 5! By supporting your cortisol levels and gut health, you can finally break free from the cycle of stress and weight gain,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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