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Nutrition & Diet
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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.

8 High-Protein Recipes for Easter

Fuel up on protein with these RDN-approved recipes.

Leah Suzanne
By Leah SuzanneApr 13, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
people, diet and food concept - hungry young woman eating meat on fork easter
Shutterstock
Leah Suzanne
By Leah SuzanneApr 13, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Nutrition & Diet

Egg & Veggie Scramble with Cottage Cheese

Raw eggs in glass bowl on kitchen table. Preparation of omelet

Shutterstock

Protein: ~25g per serving

Ingredients:

  • 2 eggs + 2 egg whites
  • ½ cup low-fat cottage cheese
  • ½ cup diced bell peppers and spinach
  • Salt, pepper, olive oil

Instructions:

  1. Sauté veggies in olive oil for 2–3 mins.
  2. Whisk eggs and egg whites together, and pour over veggies.
  3. Stir in cottage cheese as the eggs begin to cook.
  4. Cook until set. Season and serve.

Deviled Eggs with Greek Yogurt & Smoked Salmon

Traditional Norwegian smoked salmon in slices with parsley and lemon served as close-up on rustic wooden chopping board with text spaceShutterstock

Protein: ~8g per 2 halves

Why it’s great: A leaner, protein-packed take on a classic.

Ingredients:

  • 6 hard-boiled eggs
  • ¼ cup plain Greek yogurt
  • 1 tsp Dijon mustard
  • 2 oz smoked salmon (finely chopped)
  • Chives, paprika, salt & pepper

Instructions:

  1. Halve eggs, remove yolks, and mix with yogurt, mustard, and seasonings.
  2. Spoon or pipe the mixture back in.
  3. Top with smoked salmon and chives.

Herb-Crusted Lamb Chops

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Protein: ~30g per chop

Why it’s great: A traditional Easter centerpiece with a protein boost.

Ingredients:

  • 4 lamb chops
  • Garlic, rosemary, thyme, olive oil
  • Salt & pepper

Instructions:

  1. Rub chops with herbs, garlic, and olive oil.
  2. Sear in a hot pan 2–3 mins per side, then finish in oven at 400°F for ~8 mins.
  3. Rest before serving.

Spring Veggie Frittata with Feta & Chicken

Frittata made of eggs, potato, bacon, paprika, parsley, green peas, onion, cheese in iron pan. on wooden table.

Shutterstock

Protein: ~25g per slice

Why it’s great: Easy to make ahead, works for brunch or dinner.

Ingredients:

  • 6 eggs
  • ½ cup shredded cooked chicken
  • ½ cup asparagus, diced
  • ½ cup zucchini or peas
  • ¼ cup feta cheese
  • Salt, pepper, herbs

Instructions:

  1. Sauté veggies briefly.
  2. Whisk eggs, fold in chicken, veggies, and feta.
  3. Pour into a greased baking dish or skillet.
  4. Bake at 375°F for ~25 mins.

Carrot Cake Protein Pancakes

Carrot protein pancakes.Shutterstock

Protein: ~20g per serving

Why it’s great: Sweet and festive, but packed with protein.

Ingredients:

  • ½ cup oat flour
  • 1 scoop vanilla protein powder
  • 2 eggs
  • ¼ cup grated carrot
  • ¼ tsp cinnamon, nutmeg
  • Splash of almond milk

Instructions:

  1. Mix all ingredients until batter forms.
  2. Cook pancakes on a non-stick pan until golden.
  3. Top with Greek yogurt, walnuts, and a drizzle of maple syrup.

Stuffed Chicken Breast with Ricotta & Spinach

Woman cutting chicken fillet in kitchen, closeup​Chicken BreastShutterstock

Protein: ~40g per serving

Why it’s great: Elegant enough for Easter dinner, packed with lean protein.

Ingredients:

  • 2 large chicken breasts
  • ½ cup ricotta
  • ½ cup spinach (cooked & chopped)
  • Garlic, lemon zest, salt & pepper

Instructions:

  1. Slice a pocket in each breast.
  2. Mix ricotta, spinach, and seasonings. Stuff into chicken.
  3. Bake at 375°F for 25–30 mins.

Tofu & Egg Stir-Fry Bowl

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Protein: ~30g

Ingredients:

  • 2 eggs
  • ½ block firm tofu (cubed)
  • 1 cup mixed veggies (broccoli, carrots, bell peppers or whatever veggies you have on hand!)
  • Soy sauce, sesame oil, garlic

Instructions:

  1. Pan-fry tofu until golden. Set aside.
  2. Scramble eggs in the same pan.
  3. Add veggies and tofu back in, stir-fry with soy sauce and garlic.
  4. Drizzle with sesame oil before serving.

High-Protein Egg Salad (Greek Yogurt-based)

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

Protein: ~22g per serving

Ingredients:

  • 3 hard-boiled eggs (chopped)
  • ¼ cup Greek yogurt
  • 1 tsp mustard
  • ½ celery stalk (diced)
  • Salt, pepper, paprika

Instructions:

  1. Mix all ingredients in a bowl.
  2. Serve on whole-grain bread, in a lettuce wrap, or with crackers.

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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More For You

Nutrition & Diet

8 High-Protein Recipes for Easter

people, diet and food concept - hungry young woman eating meat on fork easter
Shutterstock
Leah Suzanne
By Leah SuzanneApr 13, 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.

Egg & Veggie Scramble with Cottage Cheese

Raw eggs in glass bowl on kitchen table. Preparation of omelet

Shutterstock

Protein: ~25g per serving

Ingredients:

  • 2 eggs + 2 egg whites
  • ½ cup low-fat cottage cheese
  • ½ cup diced bell peppers and spinach
  • Salt, pepper, olive oil

Instructions:

  1. Sauté veggies in olive oil for 2–3 mins.
  2. Whisk eggs and egg whites together, and pour over veggies.
  3. Stir in cottage cheese as the eggs begin to cook.
  4. Cook until set. Season and serve.

Deviled Eggs with Greek Yogurt & Smoked Salmon

Traditional Norwegian smoked salmon in slices with parsley and lemon served as close-up on rustic wooden chopping board with text spaceShutterstock

Protein: ~8g per 2 halves

Why it’s great: A leaner, protein-packed take on a classic.

Ingredients:

  • 6 hard-boiled eggs
  • ¼ cup plain Greek yogurt
  • 1 tsp Dijon mustard
  • 2 oz smoked salmon (finely chopped)
  • Chives, paprika, salt & pepper

Instructions:

  1. Halve eggs, remove yolks, and mix with yogurt, mustard, and seasonings.
  2. Spoon or pipe the mixture back in.
  3. Top with smoked salmon and chives.

Herb-Crusted Lamb Chops

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Protein: ~30g per chop

Why it’s great: A traditional Easter centerpiece with a protein boost.

Ingredients:

  • 4 lamb chops
  • Garlic, rosemary, thyme, olive oil
  • Salt & pepper

Instructions:

  1. Rub chops with herbs, garlic, and olive oil.
  2. Sear in a hot pan 2–3 mins per side, then finish in oven at 400°F for ~8 mins.
  3. Rest before serving.

Spring Veggie Frittata with Feta & Chicken

Frittata made of eggs, potato, bacon, paprika, parsley, green peas, onion, cheese in iron pan. on wooden table.

Shutterstock

Protein: ~25g per slice

Why it’s great: Easy to make ahead, works for brunch or dinner.

Ingredients:

  • 6 eggs
  • ½ cup shredded cooked chicken
  • ½ cup asparagus, diced
  • ½ cup zucchini or peas
  • ¼ cup feta cheese
  • Salt, pepper, herbs

Instructions:

  1. Sauté veggies briefly.
  2. Whisk eggs, fold in chicken, veggies, and feta.
  3. Pour into a greased baking dish or skillet.
  4. Bake at 375°F for ~25 mins.

Carrot Cake Protein Pancakes

Carrot protein pancakes.Shutterstock

Protein: ~20g per serving

Why it’s great: Sweet and festive, but packed with protein.

Ingredients:

  • ½ cup oat flour
  • 1 scoop vanilla protein powder
  • 2 eggs
  • ¼ cup grated carrot
  • ¼ tsp cinnamon, nutmeg
  • Splash of almond milk

Instructions:

  1. Mix all ingredients until batter forms.
  2. Cook pancakes on a non-stick pan until golden.
  3. Top with Greek yogurt, walnuts, and a drizzle of maple syrup.

Stuffed Chicken Breast with Ricotta & Spinach

Woman cutting chicken fillet in kitchen, closeup​Chicken BreastShutterstock

Protein: ~40g per serving

Why it’s great: Elegant enough for Easter dinner, packed with lean protein.

Ingredients:

  • 2 large chicken breasts
  • ½ cup ricotta
  • ½ cup spinach (cooked & chopped)
  • Garlic, lemon zest, salt & pepper

Instructions:

  1. Slice a pocket in each breast.
  2. Mix ricotta, spinach, and seasonings. Stuff into chicken.
  3. Bake at 375°F for 25–30 mins.

Tofu & Egg Stir-Fry Bowl

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Protein: ~30g

Ingredients:

  • 2 eggs
  • ½ block firm tofu (cubed)
  • 1 cup mixed veggies (broccoli, carrots, bell peppers or whatever veggies you have on hand!)
  • Soy sauce, sesame oil, garlic

Instructions:

  1. Pan-fry tofu until golden. Set aside.
  2. Scramble eggs in the same pan.
  3. Add veggies and tofu back in, stir-fry with soy sauce and garlic.
  4. Drizzle with sesame oil before serving.

High-Protein Egg Salad (Greek Yogurt-based)

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

Protein: ~22g per serving

Ingredients:

  • 3 hard-boiled eggs (chopped)
  • ¼ cup Greek yogurt
  • 1 tsp mustard
  • ½ celery stalk (diced)
  • Salt, pepper, paprika

Instructions:

  1. Mix all ingredients in a bowl.
  2. Serve on whole-grain bread, in a lettuce wrap, or with crackers.

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Kellie_Bader1
Copyright medfreemaintenance/Instagram
Leah Groth
By Leah GrothDec 13, 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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Are you on Ozempic and aren’t sure what to eat? Kellie Bader, PharmD, along with Aliza Olive, MD, is one-half of Med Free Maintenance, GLP-1 nutrition experts. In a new social media post, she discusses eating on Ozempic, revealing 5 under-500 under-500-calorie meals that she eats when she wants to drop weight fast. “When I need 30+ grams of protein and less than 500 calories per meal, here are five easy meals I make,” she writes across the Instagram video.

Eat More Protein to Burn Fat

She starts by addressing the importance of protein for weight loss. “You’ve probably heard: Eat more protein to lose more fat and keep lean muscle and to keep the weight off by decreasing hunger, cravings, and food noise,” she says in the post.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

It Can Be Difficult to Coming Up with Protein-Packed Meals

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

However, this is easier said than done, she acknowledges. “Does it seem like protein meals are time-consuming and take a lot of prep work? Do you just need a few meals so that you can hit your protein goals without a lot of effort? Are you tired of chicken breast and broccoli as your go-to protein meal?”

These 5 Meals Are Easy to Make and Packed with Protein

Set of natural food high in protein on grey background, top viewShutterstock

“I got you! When I first started paying attention to protein. I found it completely overwhelming. I was searching recipes constantly, and it felt like a part-time job!” she continued. She goes on to reveal five easy ideas “for those days where you just need something simple!” she writes.

An Easy Egg Meal

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Her first protein-packed meal is an easy breakfast. She pairs Just Crack an Egg protein scramble with 1 egg and 2 servings of egg beaters egg whites. The grand total is 30g protein, 370 calories.

A Chicken Salad in a Bag

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

The next meal is a throw together salad. She takes Real Good chicken tenders (5.5 oz) and places them upon ½ a Chopped salad kit. The total? 36g protein and 445 calories.

RELATED:20 Possible Ozempic Side Effects

Protein Yogurt Parfait

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

Kellie is one of the many weight loss experts and a fan of protein-packed Oikos Pro Greek yogurt. She recommends topping a cup with raspberries and ¼ cup protein granola for a nutritious snack or meal with 31g protein and 320 calories.

Steak and Potatoes

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Feeling like an easy steak dinner? One of her go-to's is a KC strip steak with baked potato, butter, and asparagus. It comes to a grand total of 30g of protein and 460 calories.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Turkey Roll Up and Chips

A view looking into a package of processed turkey deli meat slices.Shutterstock

Her last meal involves lunch meat. She uses 4 ounces of deli turkey and rolls it into a tortilla with laughing cow wedge and veggies. She also eats a side of Quest chips. The grand total comes to 43g of protein and 405 calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Foods with More Protein Than an Egg, Weight Loss Expert Reveals

Kaitlin_McPherson_realbadassmom3
Copyright realbadassmom/Instagram
Leah Groth
By Leah GrothDec 27, 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 relying on eggs to get your protein fix? While they offer a lot of nutritional value, one egg only has about six grams of protein – which isn’t very much compared to some other foods. Kaitlin McPherson is a fitness coach and mom-fluencer who helps “busy working moms get their confidence back after having kids and building their careers,” she writes in her Instagram bio. In a new social media post, she reveals other foods that will help you achieve your protein goals more efficiently than an egg.

Pair Eggs and Egg Whites Together for Extra Protein

“I’m not saying eggs are bad, and you shouldn’t have them. However, it's only 6 grams of protein. I always try to pair eggs and egg whites together to boost the protein or with another protein source,” she writes in her post.

RELATED:She Lost 40 Pounds After Discovering “The Most Satisfying Food On Earth”

Protein Is Essential for a Variety of Reasons

“Eating protein is VITAL for successful fat loss as it helps you feel fuller for longer, helps with muscle recovery, and so much more. Not just fat loss but for maintenance too, so you’ll want to add these to your diet,” she writes. “Here are the seven protein foods.”

Rotisserie Chicken

The first protein she recommends is rotisserie chicken. “I find cooking the whole chicken Sunday - shredding it and then having it in the fridge for meals for the week as well as pre-making little salad pots so I can just sprinkle chicken on top of the salad or add the chicken into a wrap or bagel. - simple and easy!!” she writes.

Turkey Breast

Another great option you can get at the deli for a quick protein fix. “Turkey breast or turkey mince,” she says. She explains that it is “such a good source of protein, and it is lower in calories but high in volume!”

Prawns

Are you a fan of shellfish? Prawns are packed with protein and low in calories. “Prawns 100g of prawns = 99 calories = 24g protein!” she says. “So good you can add prawns to a stir fry, pasta dish, or with rice, and you can even buy pre-cooked ones to have as a snack.”

RELATED:3 Holiday Weight Loss Mistakes This Coach Stopped Making

Protein Powder

A simple source of protein that can be added to a lot of food? Protein powder. “Now, I’m not saying this should be your main source of protein because getting it from whole foods is better. However, in moderation, it’s simple to add to yogurt, oats, or overnight oats!” she writes.

Salmon

Protein number five is salmon, “smoked salmon or a salmon fillet,” she writes. “1 piece can have up to 22g protein in something great to pair with your egg!”

Greek Yogurt

Her next high-protein food is Greek yogurt. “If you have a sweet tooth like me, 200g can have up to 20-25g of protein for minimal calories!” she writes.

RELATED:Woman Lost 28 Pounds in 4 Months by Correcting These 4 Snacking Mistakes

Edamame

And, if you like Japanese food, you are going to love the last item on her list: Edamame. “This has more than an egg in 11g of protein per 100g! Winning!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 High-Protein Meals That Stop Hunger and Burn Fat

Smiling,Indonesian,Woman,Stirring,Food,In,Wok,In,Kitchen
Shutterstock
Christopher Roback
By Christopher RobackOct 31, 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.

If you’re constantly feeling hungry while trying to lose weight, you’re not alone. High-protein meals are a game-changer when it comes to curbing hunger and staying satisfied throughout the day. Protein has a unique ability to keep you full, reduce cravings, and stabilize blood sugar, all of which make it easier to stick to your weight loss plan without feeling deprived. From hearty breakfasts to satisfying dinners, these high-protein meals will help keep hunger at bay and support your belly fat loss goals. Here’s how to curb hunger with meals designed to fill you up without adding inches to your waistline.

Protein-Packed Omelet for Breakfast

Ham,Egg,Omelette,Eggs,Fresh,Herbs,Salad,breakfastShutterstock

Start the Day Feeling Satisfied

A protein-packed omelet made with eggs, spinach, and a sprinkle of cheese is a filling way to kick-start your day. Eggs provide high-quality protein that curbs hunger, while spinach adds fiber and nutrients. This meal keeps blood sugar stable and prevents mid-morning cravings.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Greek Yogurt Parfait with Berries and Nuts

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

Perfect for a Satiating Snack

Greek yogurt is rich in protein, and when paired with berries and a handful of nuts, it creates a well-rounded snack. The combination of protein, fiber, and healthy fats helps you feel full longer, making it easier to avoid unhealthy snacking between meals.

Grilled Chicken Salad with Quinoa

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

A Light but Filling Lunch

Grilled chicken provides lean protein, while quinoa is both high in protein and fiber. This combination creates a hearty, nutrient-dense salad that keeps you full and energized for hours, helping you avoid the afternoon slump and late-day cravings.

Lentil and Vegetable Soup

Lentil soup with vegetables in bowl on wooden table. Top viewShutterstock

Hearty and High in Plant Protein

Lentils are a fantastic source of plant-based protein and fiber, both of which contribute to fullness. A bowl of lentil soup with mixed vegetables is a comforting and filling option that’s also low in calories, making it ideal for weight loss.

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

Salmon with Steamed Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

A Dinner That Satisfies and Burns Fat

Salmon is high in protein and healthy omega-3 fats, which not only curb hunger but also boost metabolism. Pairing salmon with steamed vegetables creates a balanced, low-calorie meal that keeps you full without weighing you down.

Turkey and Veggie Stir-Fry

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

A Quick and Satisfying Dinner Option

Lean turkey is a great source of protein, and when stir-fried with colorful veggies, it becomes a nutrient-dense meal that’s filling and low in carbs. This high-protein, high-fiber dish satisfies hunger and supports muscle maintenance, which is essential for fat loss.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Cottage Cheese with Fresh Fruit

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

A Light Snack or Dessert Alternative

Cottage cheese is packed with protein and pairs well with fresh fruit for a naturally sweet snack or dessert. This combination provides both protein and fiber, making it a satisfying option that curbs late-night cravings without adding extra calories. By incorporating these high-protein meals into your diet, you’ll feel fuller for longer and be less likely to snack on unhealthy foods. These meals are designed to provide lasting satisfaction, helping you stay on track with your belly fat loss goals without the constant struggle with hunger. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Liezl Jayne Strydom
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackJan 06, 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.

Losing weight is one thing - keeping it off is another challenge entirely. For YouTube sensationLiezl Jayne Strydom, the secret to maintaining her 40-pound weight loss wasn't about restrictive diets but rather building sustainable breakfast habits. With over 1.2 million subscribers watching her journey, Liezl has mastered the art of creating protein-rich breakfasts that are both satisfying and simple to prepare. Her approach focuses on nutrient-dense, dairy-free, and gluten-free recipes that keep hunger at bay throughout the morning. Here are the five high-protein breakfasts that help her maintain her results, even on the busiest days.

The 15-Minute Spinach Feta Frittata

"It's so quick to make, and it's high protein," says Liezl about her sun-dried tomato, spinach, and feta frittata. The recipe combines two eggs with 40 grams of feta (she uses dairy-free, though she notes in her post that dairy feta offers higher protein content), wilted spinach, and sun-dried tomatoes.

Master the Perfect Frittata Technique

Technique matters for maintaining satisfying results. "I really like the ones that come in the jar in the oil. They're much softer and there's so much more flavor in them," Liezl explains about her sun-dried tomato choice. She recommends a two-step cooking process: first, wilting the spinach quickly, then combining it with the egg mixture. "Sometimes I cover it with a lid towards the end just to get the top cooking," she adds, ensuring the perfect texture every time.

The Protein-Packed Breakfast Burrito

Liezl's favorite morning burrito combines scrambled eggs, black beans, and vegetables for lasting energy. "I've made it quite a few times in the past few weeks, and it's pretty easy," she shares. The key is layering: start with spinach and cilantro, add scrambled eggs, sautéed peppers, and black beans.

RELATED: TV Host Shares 6 Tips to Get in the Best Shape of Your Life

Perfect Your Burrito Assembly

"I try to keep everything in the middle as I go," Liezl advises for perfect burrito assembly. She emphasizes the importance of proper seasoning: "I like to keep them quite simple, just a little bit of oil, oregano, salt and pepper, sometimes some cayenne pepper." The final touches make all the difference: "You've got to have salsa," she insists, recommending avocado slices for added creaminess and healthy fats.

High-Protein Oatmeal Without Powder

"I'm going to show you how I make this higher protein without using protein powder," Liezl reveals. Her recipe starts with "half a cup of roll oats" and "about one and a half cups of unsweetened soy milk," adjusting the liquid as needed for perfect consistency.

Create the Perfect Oatmeal Sauce

The secret to making healthy oatmeal crave-worthy lies in the toppings. "I'm just making a little topping on the side here. Inspired by Nutella - two tablespoons of almond butter with about a teaspoon of cocoa powder, a teaspoon of maple syrup," Liezl shares. She emphasizes that "a little pinch of salt just brings out the chocolate flavors."

RELATED: Lose Weight Fast with These 5 Simple Meal Prep Tips

The Power Bowl with Sweet Potatoes

"This is a perfect way to use up leftover roasted sweet potatoes," Liezl explains. She shares a pro tip for perfect eggs: "If you put the egg on a spoon and then lower it into the boiling water, it doesn't crack as easily. So I've been doing that lately. It actually really works."

Master Bowl Assembly and Flavoring

The key to a satisfying bowl is in the details. "A little teaspoon or two of olive oil drizzled over everything really just brings all the flavors together," Liezl explains. She recommends adding pickled onion, noting "I love the pink color of this. And it has really good flavor, really goes nicely with everything surprisingly in this bowl."

The 2-Minute Emergency Protein Fix

For hectic mornings, Liezl has perfected her quick-assembly breakfast. "It's pretty healthy, with no refined sugar, and I can just throw something together really instantly," she explains. The base is puffed brown rice - "there's no sugar in it, there are no other ingredients. It's literally just brown rice that's been puffed."

RELATED: Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

Customize Your Quick Breakfast

"With about one cup of unsweetened soy milk and two tablespoons of peanut butter, there's almost 20 grams of protein in this," Liezl reveals about her emergency breakfast. For variations, she suggests different fruit combinations: "It's also good with bananas. Bananas are my second favorite thing to have it with."

Make These Recipes Work for You

What makes these recipes particularly effective for weight maintenance is their flexibility and staying power. Liezl emphasizes that these are everyday solutions: "I hope that you enjoyed seeing all the breakfast that I ate this week," she shares, demonstrating that these aren't just special occasion meals but sustainable daily choices that support long-term success.

Each recipe proves that maintaining weight loss doesn't require complicated ingredients or extensive preparation time. By focusing on protein-rich ingredients and simple preparation methods, these breakfast options can help you stay satisfied and on track with your health goals, just as they've helped Liezl maintain her results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Copyright lil Piece of Hart/Youtube
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 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.

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Drank a Gallon of Water Daily for 75 Days and Lost 25 Pounds

Jennifer Madison
Copyright Jennifer Madison/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

The Challenge That Changes Everything

We all have moments when we look in the mirror and don't recognize the person staring back. Jennifer Madison found herself at that crossroads and decided to take action. "It was honestly kind of on a whim that I decided to do this," Jennifer admits in her post. "I gave up alcohol not too long ago, just because I wanted to feel better about myself, and I felt like alcohol wasn't helping with any of my goals." Her journey began after hitting 38 days alcohol-free, coincidentally the same number of days she lasted in her previous 75 Hard attempt. This time would be different. Discover how this ordinary woman achieved extraordinary results through pure determination.

What Is 75 Hard Anyway?

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

75 Hard isn't just another fitness challenge—it's a complete mental toughness program designed to transform your life through discipline. The rules are simple but demanding: take a daily progress photo, drink a gallon of water, follow a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors regardless of weather), and read 10 pages of a non-fiction book. Miss one task, and you start over at day one. "If you're already looking for excuses, there are plenty out there," Jennifer says. "There will always be an important event coming up. The weather won't always be 70 and sunny." But the rewards are worth every sacrifice.

The First Week Breakthrough

Woman,Walking,In,The,Park,With,Bottle,Water,In,Summer​Daily WalksShutterstock

Committing to something is always easier than maintaining it, especially when old habits try to pull you back. Jennifer started strong but knew the real challenge would come during her commute days. "I don't know yet if I'm going to share this, or if I want to put it out there again with the world that I'm trying again," she confessed early on. "I know my family is not going to want me to do this again, so I haven't told anyone because I truly was at a really, really dark place last time." Despite her doubts, the results came quickly—she dropped 5.2 pounds in just one week, proving that immediate payoff can fuel long-term commitment.

Overcoming Social Pressure

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Social situations become minefields when you're committed to strict habits. Jennifer faced this head-on during work dinners and celebrations. "Everyone was drinking wine. They were like, 'Oh Jen didn't get a glass.' They told the waiter it was my birthday. He got me a little shot of vodka and pineapple juice. I gave it to a co-worker," Jennifer recalls. She even resorted to smashing cake into a napkin to avoid breaking her commitment when pressured to eat dessert. While these moments were challenging, they strengthened her resolve and showed that saying "no" gets easier with practice.

The Weather Won't Stop You

Girl under RainShutterstock

Mother Nature doesn't care about your fitness goals, but true transformation means persevering anyway. "It's pouring. So this is what I looked like coming back into work. I'm soaked. My pants are soaked. My shoes are soaked. My socks are soaked. I look like a wet dog but I got my 45 minutes in so that's what counts," Jennifer shared after a particularly brutal outdoor workout. Through rain, cold, and exhaustion, she never missed a day. Your excuses about weather conditions will seem insignificant after seeing what's possible with true commitment.

Hitting the 38-Day Milestone

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

Breaking past your previous failure point creates powerful momentum. Day 38 marked a significant psychological milestone for Jennifer—the day she had given up during her first attempt. "I am feeling so happy. My spirits are very high. I am on cloud nine, honestly," Jennifer revealed. "I'm gonna accomplish it this time around. I know I'm gonna hit all 75 days." Pushing through your former breaking point proves that your past doesn't define your future. You can rewrite your story with persistence.

The Physical Transformation

Woman trying dress in looking in mirror cheerful and happy.How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstock

Consistent effort yields undeniable results. Jennifer lost an impressive 25 pounds during her 75 Hard journey, but the benefits went far beyond numbers on a scale. "My mom kept commenting on how my face looks so much skinnier. I just look in the mirror and I look at myself in the camera so much that I don't really notice the changes," Jennifer remarked. Sometimes others notice our transformation before we do. Your daily progress may seem small, but others will see the dramatic difference when your discipline accumulates over weeks and months.

Developing Healthy Nutrition Habits

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Food discipline isn't just about following rules—it's about developing better awareness of your body's actual needs. "Something I really struggle with and something I'm really working on is trying to control food noise and figuring out am I eating because I feel like it's time to eat or am I eating because I'm hungry," Jennifer shared. Throughout the challenge, she learned to resist social eating cues and listen to her body instead. You'll discover that many of your eating habits are based on convenience or social pressure rather than genuine hunger.

Finding Joy in Movement

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

Exercise becomes something you crave rather than dread when it becomes part of your identity. Jennifer gradually shifted from reluctant workouts to enthusiastic movement. "I feel so good. If I could, I would do midday workouts all the time. I feel like I have the most energy to do my best workouts," she noticed by the end of her journey. Your relationship with physical activity can transform completely when you commit to consistent practice regardless of motivation.

The Mental Transformation

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.12 Ways to Lose Weight Simply by WalkingShutterstock

The physical changes are impressive, but the mental shift is what truly lasts. "I give up too often and I'm changing who I am. I'm not that person anymore. I don't give up on things. I follow through with things. I accomplish my goals," Jennifer declared during the final third of her challenge. This mental toughness extends to every area of life, from career ambitions to personal relationships. You'll develop a proven track record with yourself that builds unshakable self-trust.

Life After 75 Hard

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Completing a challenge means nothing if you return to old habits. The true test comes after day 75. "In the nearly two months that have passed since doing 75 Hard, I've lost even more weight and feel better than I ever did," Jennifer reported. She maintained her reading habit, consistent workouts, outdoor walks, and even added weight training. The challenge provided the structure to develop habits that became a sustainable lifestyle. Your transformation doesn't have to end when the challenge does.

Start Your Own Transformation Today

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.​HydrationShutterstock

Jennifer's journey proves that ordinary people can achieve extraordinary results through consistent discipline. She started just like you—uncertain, with plenty of excuses and past failures. Yet 75 days of unwavering commitment completely transformed both her body and mindset. "If someone told you that you could change your entire life in just two and a half months, would you do the work necessary to make the change?" Jennifer asks. The answer is up to you, but her results speak for themselves. What could you accomplish in the next 75 days? 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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