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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 Quick High-Protein Snacks That Melt Fat

Stop sugar cravings and boost metabolism with these options.

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.

Autumn Bates autumnelle_nutrition
Copyright autumnelle_nutrition/Instagram
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.

Ever find yourself suddenly raiding the pantry for cookies or chips without really knowing why? You're not alone. Those intense cravings for sugary, processed foods often strike when our blood sugar takes a sudden dip, triggering what feels like an urgent need for a quick sugar fix.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, sees this pattern frequently with her clients. According to Autumn, these cravings create a vicious cycle - you eat sugary foods to fix low blood sugar, which then causes more cravings later.


The good news? There's a simple solution: high-protein snacks that stabilize your blood sugar and support fat metabolism. Here are 8 delicious options that will keep those unhealthy binges at bay and help you feel satisfied longer.

1. Bone Broth Soup

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

For a warming snack option that supports both metabolism and gut health, Autumn suggests bone broth, which is rich in collagen that helps boost satiety. "Bone broth is really rich in collagen and collagen helps to boost our satiety," notes Autumn. This protein-rich liquid provides essential amino acids while being easy on digestion, making it perfect for between meals when cravings strike.

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

2. Tempeh Bacon Lettuce Wraps

Vegan tempeh bacon wrap

Shutterstock

For plant-based eaters looking to maximize protein quality, Autumn recommends tempeh over tofu. "Tempeh is made from fermented soybeans and if you are plant-based I do recommend using tempeh over tofu because the fermentation helps to break down the anti-nutrients," she explains. Create a quick wrap using lettuce leaves filled with tempeh bacon, avocado, red onion, and tomato for a satisfying combination of protein, healthy fats, and fresh vegetables.

3. Beef Jerky with Nuts

Beef Jerky on wooden board

Shutterstock

Need something shelf-stable that supports metabolism throughout the day? Autumn recommends beef jerky paired with pistachios and almonds. "Beef jerky is so packed with protein—one ounce has 11 grams of protein which is pretty mind-blowing—and it is so shelf stable so you can just keep it in your bag if you are in a pinch," she says. The combination of protein and healthy fats provides steady energy without blood sugar spikes.

4. Watermelon with Grilled Halloumi

Grilled halloumi cheese and watermelon skewers

Shutterstock

This unexpected pairing makes for a metabolism-boosting snack that comes together in just minutes. "Halloumi is a grillable cheese so it's a great vegetarian alternative to meat," Autumn shares. "My mouth is literally watering thinking about it right now." Simply grill halloumi for about a minute per side, then cube and serve with watermelon pieces. For an extra flavor boost, add fresh mint. The protein from the cheese balances the natural sugars in the watermelon.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

5. Mini Caprese Salad

Close-up of caprese salad with mini mozzarella balls, red cherry tomatoes and fresh green basil served in a white bowl, studio shot

Shutterstock

"This is so simple and refreshing but it also feels really fancy," says Autumn about this metabolism-friendly snack. Combine small mozzarella balls with cherry tomatoes and fresh basil, then drizzle with balsamic vinegar and olive oil. The protein from the mozzarella makes this elegant option surprisingly filling, while the fresh ingredients provide nutrients that support your body's natural fat-burning processes.

6. Quick Protein Smoothie

Chocolate Protein Shake Smoothie with Whey Protein Powder and Red Dumbbells. Sports Drink​The Smoothie Has 32 Grams of Protein and 22 Grams of FatShutterstock

When you need something fast that will keep hunger at bay for hours, Autumn's go-to is a simple protein smoothie. Her favorite combines whole milk, vanilla protein powder, peanut butter, and cacao nibs for a drink that tastes like "a banana-y chocolate chip milkshake" while delivering metabolism-boosting protein and fiber. "Cacao nibs are actually also very high in fiber too," she adds, making this a complete package for fat-burning support.

7. Sardines

Freshly grilled sardines on a silver plate

Shutterstock

Don't overlook this powerhouse option for fat loss. "You either love them or hate them," Autumn admits about sardines, "but either way it's something that you can keep in your pantry and just always have on you for a really fast and easy source of protein plus an incredible source of anti-inflammatory omega-3 fats." These tiny fish provide complete protein along with fats that actually help your body burn stored fat more efficiently.

8. Chickpea and Kidney Bean Salad

Homemade Three Bean Salad in a Bowl, side view.

Shutterstock

This plant-based protein option combines metabolism-boosting ingredients in one delicious package. "It's one of those sleeper recipes that everybody forgets about until you make it and then you're like, wow, why don't I make this every single day?" Autumn shares. The combination of chickpeas, kidney beans, sunflower seeds, hemp seeds, and avocado with apple cider vinegar creates a fiber-rich, protein-packed option that keeps you feeling full while supporting your body's fat-burning systems.

Looking for even more ways to boost your protein intake and support your metabolism? Here are additional protein-rich snacks that Autumn recommends for stopping unhealthy binges.

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

Skyr with Protein Powder and Berries

Icelandic Provisions Skyr Low Fat Plain Yogurt, Manassas, VA, USA, September 28, 2023

Shutterstock

Looking for something with more protein than Greek yogurt? Try skyr, suggests Autumn. This Icelandic yogurt packs an impressive protein punch. To make it tastier without adding sugar, mix in a scoop of vanilla protein powder and top with fresh berries. You'll get that sweet hit you're craving along with the protein needed to keep blood sugar stable.

Cucumber and Carrots with Tzatziki

Tzatziki sauce with ingredients cucumber, garlic, dill, lemon, mint. Healthy food backgroundShutterstock

For a savory protein-rich option, Autumn recommends sliced vegetables with tzatziki dip. You can make a simple version with Greek yogurt, lemon juice, olive oil, mint, and a pinch of salt. The protein from the Greek yogurt helps curb cravings while the fresh vegetables provide satisfying crunch and nutrients.

Roasted Spiced Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

When you need a crunchy, savory snack, Autumn suggests roasted chickpeas. While not the highest in protein compared to animal sources, they're one of the better plant-based options. Roast them with olive oil and seasonings like paprika, cayenne, and salt for a satisfying crunch that delivers both protein and fiber.

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake​Protein Mug CakeShutterstock

Craving something sweet? Autumn recommends a protein mug cake that satisfies your sweet tooth while making you feel full. Her pumpkin spice version packs 26 grams of protein per serving, which helps prevent the cycle of wanting more and more treats. It gives you the feeling of having dessert without the blood sugar crash afterward.

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

Ricotta with Lemon Zest and Flax Crackers

A fresh ricotta with basil leaf on wooden table italian food concept

Shutterstock

This simple snack combines creamy protein with crunchy, fiber-rich crackers. Autumn notes that while ricotta isn't as high in protein as cottage cheese, it makes a nice occasional change. Brighten it up with lemon zest and black pepper, then serve with flax crackers for a low-glycemic option that helps keep blood sugar steady.

Egg Bites

Breakfast,Egg,Muffins,Or,Egg,Bites,With,Potato,,Bacon,And​Breakfast: Easy Egg Bites You Can Make AheadShutterstock

"These have gotten so popular that you can find them pretty much at any grocery store," Autumn points out. Convenient and portable, egg bites deliver impressive protein - Starbucks' version contains 19 grams per serving. They're perfect for busy days when you need something grab-and-go that won't send your blood sugar on a rollercoaster.

Peaches and Cottage Cheese

Fresh cottage cheese with fruit for breakfast. Studio Photo

Shutterstock

When peaches are in season, Autumn loves pairing them with protein-rich cottage cheese. The sweetness of ripe peaches complements the savory cottage cheese perfectly, creating a balanced snack that provides protein along with vitamins and minerals. This combination helps satisfy cravings while keeping you full longer.

Brie Cheese with Apples

Camembert cheese. Fresh Brie cheese and a slice on a wooden board with nuts, honey and apples. Italian, French cheese. Selective focus

Shutterstock

"This is one of my all-time favorites," says Autumn about this classic pairing. Simply spread brie on thinly sliced apple, or for a special treat, bake the brie until melty and use apple slices for dipping. The protein and fat from the cheese combined with the fiber in apples creates a satisfying snack that helps manage blood sugar.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Salami with Manchego Cheese

hands slicing salami and cheese on a table with wine

Shutterstock

For a zero-prep protein option, Autumn suggests combining salami with manchego cheese. This pairing provides both protein and high-quality fats that boost satiety and help keep cravings at bay. The savory, rich flavors make this simple snack feel indulgent without any added sugars.

Chia Pudding with Protein Powder

Chocolate chia pudding with blueberry, almonds and mint on top in a glass jar on a white wooden background. Healthy food. Copy space

Shutterstock

Plain chia pudding lacks complete protein, which is why Autumn recommends adding protein powder to make it more filling. For faster prep, she suggests warming your milk or plant milk before adding the chia seeds, which helps them plump up quicker. "The warmed up milk helps the chia seeds to puff up a lot faster," she explains. This makes a great make-ahead option for busy days.

Jalapeño Cheddar Pork Rinds

Sliced jalapeno pepper in wooden bowl isolated on white background. Green chili pepper

Shutterstock

Pork rinds have made a comeback, and Autumn calls the jalapeño cheddar variety her "all-time favorite." Despite their bad reputation, pork rinds are rich in the amino acid glycine, which is important for skin health. They provide protein with zero carbs, making them a good option when you're trying to avoid sugar cravings.

Tuna Salad with Cucumber

A tasty snack with cucumber and tuna. Party appetizer. Small sandwiches with cucumber and tuna paste.

Shutterstock

Keep canned tuna in your pantry for quick protein in a pinch, suggests Autumn. Mix with avocado oil mayo for a healthier fat profile, then serve with cucumber slices for crunch. This simple combination provides complete protein that helps keep blood sugar stable between meals, preventing the dips that lead to sugar cravings.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Hummus and Carrots

Hummus with carrot sticks.  Top view over white timber.

Shutterstock

For an easy option you can find almost anywhere, Autumn recommends hummus with carrots. While chickpea-based hummus isn't the highest protein source, it's one of the better plant-based options and pairs well with portable, no-prep vegetables. This makes it ideal for road trips or busy days when options are limited.

Cheesy Cauliflower Flatbread

Fresh cauliflower on wooden table22. Cauliflower: 25 caloriesShutterstock

Autumn loves cauliflower-based flatbreads like those from Outer Aisle that contain about 10 grams of complete protein per serving. Top with melted mozzarella for additional protein, or add tomato sauce for a quick pizza experience that satisfies cravings while keeping blood sugar stable.

Avocado and Hard-Boiled Egg Salad

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal

Shutterstock

Combining cubed avocado with hard-boiled eggs creates a protein-rich snack with healthy fats. Autumn suggests customizing with add-ins like red onion, paprika, Dijon mustard, or a bit of mayo, but notes it's delicious even in its simplest form. This combination provides lasting energy and helps prevent hunger-driven cravings.

Cottage Cheese with Black Pepper

Natural cottage cheese. Natural dairy products.​2. Cottage Cheese (14g protein per 1/2 cup)Shutterstock

Sometimes the simplest options are the best. Autumn shares that her mom's all-time favorite lunch is simply cottage cheese with freshly ground black pepper. This savory take on cottage cheese delivers complete protein without added sugars, making it perfect for stabilizing blood sugar and preventing cravings.

Bell Pepper with Ricotta and Pumpkin Seeds

Woman food blogger preparing stuffed colorful bell peppers with ricotta cheese for Halloween party. Peppers carved like Jack-o-lantern scary face. Halloween food idea.

Shutterstock

For a snack with varied textures, Autumn suggests dipping bell pepper slices in ricotta cheese topped with toasted pumpkin seeds. This combination provides protein along with magnesium from the pumpkin seeds, creating a satisfying crunch-and-creaminess that helps keep hunger and cravings at bay.

RELATED:20 Superfoods for People Over 50

Salmon Wrap

Rolls with salmon and greens in pita bread

Shutterstock

For a substantial protein hit, Autumn recommends using cauliflower-based wraps filled with canned salmon, cucumber, red onion, and lettuce. This quick assembly delivers omega-3 fats along with protein, creating a satisfying mini-meal that can help break the cycle of sugar cravings by keeping you full longer.

Wasabi Deviled Eggs

snack, stuffed eggs with avocado, homemade, no people,

Shutterstock

Add a spicy twist to traditional deviled eggs with wasabi, suggests Autumn. This protein-packed snack delivers complete protein with healthy fats, helping to keep you satisfied between meals. The spicy kick adds interest to this classic protein option, making it more satisfying as a snack.

Kefir with Berries

Kefir grains in wooden spoon in front of cups of Kefir Yogurt Parfaits. Kefir is one of the top health foods available providing powerful probiotics.

Shutterstock

Fermented milk product kefir provides about 8 grams of protein per cup, Autumn explains, plus beneficial probiotics. Choose unsweetened varieties and pair with low-sugar berries like raspberries for a blood-sugar-friendly option that supports gut health while helping to prevent sugar cravings.

Protein Waffles

Protein oats waffles

Shutterstock

Autumn recommends batch-making protein waffles and freezing them for quick access. "I love pre-making a ton of protein waffles and then you can just keep them in the freezer and pop one in the toaster whenever you want one," she says. This approach makes healthy choices convenient when cravings strike.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

String Cheese with Marinara

Healthy Organic String Cheese For a Snack

Shutterstock

For a simple snack that feels like a treat, Autumn shares her teenage discovery: dipping string cheese in marinara sauce. Use leftover pizza or pasta sauce for a quick protein option that satisfies savory cravings while providing enough protein to help stabilize blood sugar levels.

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

Greek Yogurt with Cacao and Blueberries

Plate of Greek Yogurt with Cocoa, Dates, and Blueberries. Healthy Breakfast Concept.

Shutterstock

For a chocolate fix without the sugar crash, Autumn suggests stirring cacao powder into Greek yogurt and topping with blueberries. The cacao adds chocolate flavor plus fiber, while the Greek yogurt provides protein. This makes a satisfying breakfast or snack that helps prevent the blood sugar dips that lead to cravings.

Cottage Cheese with Raspberry Compote

Fresh white cottage cheese with sour cream and red raspberry jam on wooden background, close up, top view

Shutterstock

For an elegant-looking but simple high-protein option, Autumn recommends heating frozen raspberries on the stovetop until soft, then pouring over cottage cheese. "It looks so fancy but it's so simple and delicious," she says. The protein from the cottage cheese helps balance the natural sugars in the fruit for better blood sugar stability.


According to Autumn, the key to stopping unhealthy binges and supporting fat loss isn't willpower – it's managing your blood sugar with adequate protein. Keep these options on hand for when cravings strike, and you'll find it easier to break the cycle of sugar cravings for good. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Autumn Bates autumnelle_nutrition
Copyright autumnelle_nutrition/Instagram
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.

Ever find yourself suddenly raiding the pantry for cookies or chips without really knowing why? You're not alone. Those intense cravings for sugary, processed foods often strike when our blood sugar takes a sudden dip, triggering what feels like an urgent need for a quick sugar fix.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, sees this pattern frequently with her clients. According to Autumn, these cravings create a vicious cycle - you eat sugary foods to fix low blood sugar, which then causes more cravings later.


The good news? There's a simple solution: high-protein snacks that stabilize your blood sugar and support fat metabolism. Here are 8 delicious options that will keep those unhealthy binges at bay and help you feel satisfied longer.

1. Bone Broth Soup

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

For a warming snack option that supports both metabolism and gut health, Autumn suggests bone broth, which is rich in collagen that helps boost satiety. "Bone broth is really rich in collagen and collagen helps to boost our satiety," notes Autumn. This protein-rich liquid provides essential amino acids while being easy on digestion, making it perfect for between meals when cravings strike.

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

2. Tempeh Bacon Lettuce Wraps

Vegan tempeh bacon wrap

Shutterstock

For plant-based eaters looking to maximize protein quality, Autumn recommends tempeh over tofu. "Tempeh is made from fermented soybeans and if you are plant-based I do recommend using tempeh over tofu because the fermentation helps to break down the anti-nutrients," she explains. Create a quick wrap using lettuce leaves filled with tempeh bacon, avocado, red onion, and tomato for a satisfying combination of protein, healthy fats, and fresh vegetables.

3. Beef Jerky with Nuts

Beef Jerky on wooden board

Shutterstock

Need something shelf-stable that supports metabolism throughout the day? Autumn recommends beef jerky paired with pistachios and almonds. "Beef jerky is so packed with protein—one ounce has 11 grams of protein which is pretty mind-blowing—and it is so shelf stable so you can just keep it in your bag if you are in a pinch," she says. The combination of protein and healthy fats provides steady energy without blood sugar spikes.

4. Watermelon with Grilled Halloumi

Grilled halloumi cheese and watermelon skewers

Shutterstock

This unexpected pairing makes for a metabolism-boosting snack that comes together in just minutes. "Halloumi is a grillable cheese so it's a great vegetarian alternative to meat," Autumn shares. "My mouth is literally watering thinking about it right now." Simply grill halloumi for about a minute per side, then cube and serve with watermelon pieces. For an extra flavor boost, add fresh mint. The protein from the cheese balances the natural sugars in the watermelon.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

5. Mini Caprese Salad

Close-up of caprese salad with mini mozzarella balls, red cherry tomatoes and fresh green basil served in a white bowl, studio shot

Shutterstock

"This is so simple and refreshing but it also feels really fancy," says Autumn about this metabolism-friendly snack. Combine small mozzarella balls with cherry tomatoes and fresh basil, then drizzle with balsamic vinegar and olive oil. The protein from the mozzarella makes this elegant option surprisingly filling, while the fresh ingredients provide nutrients that support your body's natural fat-burning processes.

6. Quick Protein Smoothie

Chocolate Protein Shake Smoothie with Whey Protein Powder and Red Dumbbells. Sports Drink​The Smoothie Has 32 Grams of Protein and 22 Grams of FatShutterstock

When you need something fast that will keep hunger at bay for hours, Autumn's go-to is a simple protein smoothie. Her favorite combines whole milk, vanilla protein powder, peanut butter, and cacao nibs for a drink that tastes like "a banana-y chocolate chip milkshake" while delivering metabolism-boosting protein and fiber. "Cacao nibs are actually also very high in fiber too," she adds, making this a complete package for fat-burning support.

7. Sardines

Freshly grilled sardines on a silver plate

Shutterstock

Don't overlook this powerhouse option for fat loss. "You either love them or hate them," Autumn admits about sardines, "but either way it's something that you can keep in your pantry and just always have on you for a really fast and easy source of protein plus an incredible source of anti-inflammatory omega-3 fats." These tiny fish provide complete protein along with fats that actually help your body burn stored fat more efficiently.

8. Chickpea and Kidney Bean Salad

Homemade Three Bean Salad in a Bowl, side view.

Shutterstock

This plant-based protein option combines metabolism-boosting ingredients in one delicious package. "It's one of those sleeper recipes that everybody forgets about until you make it and then you're like, wow, why don't I make this every single day?" Autumn shares. The combination of chickpeas, kidney beans, sunflower seeds, hemp seeds, and avocado with apple cider vinegar creates a fiber-rich, protein-packed option that keeps you feeling full while supporting your body's fat-burning systems.

Looking for even more ways to boost your protein intake and support your metabolism? Here are additional protein-rich snacks that Autumn recommends for stopping unhealthy binges.

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

Skyr with Protein Powder and Berries

Icelandic Provisions Skyr Low Fat Plain Yogurt, Manassas, VA, USA, September 28, 2023

Shutterstock

Looking for something with more protein than Greek yogurt? Try skyr, suggests Autumn. This Icelandic yogurt packs an impressive protein punch. To make it tastier without adding sugar, mix in a scoop of vanilla protein powder and top with fresh berries. You'll get that sweet hit you're craving along with the protein needed to keep blood sugar stable.

Cucumber and Carrots with Tzatziki

Tzatziki sauce with ingredients cucumber, garlic, dill, lemon, mint. Healthy food backgroundShutterstock

For a savory protein-rich option, Autumn recommends sliced vegetables with tzatziki dip. You can make a simple version with Greek yogurt, lemon juice, olive oil, mint, and a pinch of salt. The protein from the Greek yogurt helps curb cravings while the fresh vegetables provide satisfying crunch and nutrients.

Roasted Spiced Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

When you need a crunchy, savory snack, Autumn suggests roasted chickpeas. While not the highest in protein compared to animal sources, they're one of the better plant-based options. Roast them with olive oil and seasonings like paprika, cayenne, and salt for a satisfying crunch that delivers both protein and fiber.

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake​Protein Mug CakeShutterstock

Craving something sweet? Autumn recommends a protein mug cake that satisfies your sweet tooth while making you feel full. Her pumpkin spice version packs 26 grams of protein per serving, which helps prevent the cycle of wanting more and more treats. It gives you the feeling of having dessert without the blood sugar crash afterward.

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

Ricotta with Lemon Zest and Flax Crackers

A fresh ricotta with basil leaf on wooden table italian food concept

Shutterstock

This simple snack combines creamy protein with crunchy, fiber-rich crackers. Autumn notes that while ricotta isn't as high in protein as cottage cheese, it makes a nice occasional change. Brighten it up with lemon zest and black pepper, then serve with flax crackers for a low-glycemic option that helps keep blood sugar steady.

Egg Bites

Breakfast,Egg,Muffins,Or,Egg,Bites,With,Potato,,Bacon,And​Breakfast: Easy Egg Bites You Can Make AheadShutterstock

"These have gotten so popular that you can find them pretty much at any grocery store," Autumn points out. Convenient and portable, egg bites deliver impressive protein - Starbucks' version contains 19 grams per serving. They're perfect for busy days when you need something grab-and-go that won't send your blood sugar on a rollercoaster.

Peaches and Cottage Cheese

Fresh cottage cheese with fruit for breakfast. Studio Photo

Shutterstock

When peaches are in season, Autumn loves pairing them with protein-rich cottage cheese. The sweetness of ripe peaches complements the savory cottage cheese perfectly, creating a balanced snack that provides protein along with vitamins and minerals. This combination helps satisfy cravings while keeping you full longer.

Brie Cheese with Apples

Camembert cheese. Fresh Brie cheese and a slice on a wooden board with nuts, honey and apples. Italian, French cheese. Selective focus

Shutterstock

"This is one of my all-time favorites," says Autumn about this classic pairing. Simply spread brie on thinly sliced apple, or for a special treat, bake the brie until melty and use apple slices for dipping. The protein and fat from the cheese combined with the fiber in apples creates a satisfying snack that helps manage blood sugar.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Salami with Manchego Cheese

hands slicing salami and cheese on a table with wine

Shutterstock

For a zero-prep protein option, Autumn suggests combining salami with manchego cheese. This pairing provides both protein and high-quality fats that boost satiety and help keep cravings at bay. The savory, rich flavors make this simple snack feel indulgent without any added sugars.

Chia Pudding with Protein Powder

Chocolate chia pudding with blueberry, almonds and mint on top in a glass jar on a white wooden background. Healthy food. Copy space

Shutterstock

Plain chia pudding lacks complete protein, which is why Autumn recommends adding protein powder to make it more filling. For faster prep, she suggests warming your milk or plant milk before adding the chia seeds, which helps them plump up quicker. "The warmed up milk helps the chia seeds to puff up a lot faster," she explains. This makes a great make-ahead option for busy days.

Jalapeño Cheddar Pork Rinds

Sliced jalapeno pepper in wooden bowl isolated on white background. Green chili pepper

Shutterstock

Pork rinds have made a comeback, and Autumn calls the jalapeño cheddar variety her "all-time favorite." Despite their bad reputation, pork rinds are rich in the amino acid glycine, which is important for skin health. They provide protein with zero carbs, making them a good option when you're trying to avoid sugar cravings.

Tuna Salad with Cucumber

A tasty snack with cucumber and tuna. Party appetizer. Small sandwiches with cucumber and tuna paste.

Shutterstock

Keep canned tuna in your pantry for quick protein in a pinch, suggests Autumn. Mix with avocado oil mayo for a healthier fat profile, then serve with cucumber slices for crunch. This simple combination provides complete protein that helps keep blood sugar stable between meals, preventing the dips that lead to sugar cravings.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Hummus and Carrots

Hummus with carrot sticks.  Top view over white timber.

Shutterstock

For an easy option you can find almost anywhere, Autumn recommends hummus with carrots. While chickpea-based hummus isn't the highest protein source, it's one of the better plant-based options and pairs well with portable, no-prep vegetables. This makes it ideal for road trips or busy days when options are limited.

Cheesy Cauliflower Flatbread

Fresh cauliflower on wooden table22. Cauliflower: 25 caloriesShutterstock

Autumn loves cauliflower-based flatbreads like those from Outer Aisle that contain about 10 grams of complete protein per serving. Top with melted mozzarella for additional protein, or add tomato sauce for a quick pizza experience that satisfies cravings while keeping blood sugar stable.

Avocado and Hard-Boiled Egg Salad

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal

Shutterstock

Combining cubed avocado with hard-boiled eggs creates a protein-rich snack with healthy fats. Autumn suggests customizing with add-ins like red onion, paprika, Dijon mustard, or a bit of mayo, but notes it's delicious even in its simplest form. This combination provides lasting energy and helps prevent hunger-driven cravings.

Cottage Cheese with Black Pepper

Natural cottage cheese. Natural dairy products.​2. Cottage Cheese (14g protein per 1/2 cup)Shutterstock

Sometimes the simplest options are the best. Autumn shares that her mom's all-time favorite lunch is simply cottage cheese with freshly ground black pepper. This savory take on cottage cheese delivers complete protein without added sugars, making it perfect for stabilizing blood sugar and preventing cravings.

Bell Pepper with Ricotta and Pumpkin Seeds

Woman food blogger preparing stuffed colorful bell peppers with ricotta cheese for Halloween party. Peppers carved like Jack-o-lantern scary face. Halloween food idea.

Shutterstock

For a snack with varied textures, Autumn suggests dipping bell pepper slices in ricotta cheese topped with toasted pumpkin seeds. This combination provides protein along with magnesium from the pumpkin seeds, creating a satisfying crunch-and-creaminess that helps keep hunger and cravings at bay.

RELATED:20 Superfoods for People Over 50

Salmon Wrap

Rolls with salmon and greens in pita bread

Shutterstock

For a substantial protein hit, Autumn recommends using cauliflower-based wraps filled with canned salmon, cucumber, red onion, and lettuce. This quick assembly delivers omega-3 fats along with protein, creating a satisfying mini-meal that can help break the cycle of sugar cravings by keeping you full longer.

Wasabi Deviled Eggs

snack, stuffed eggs with avocado, homemade, no people,

Shutterstock

Add a spicy twist to traditional deviled eggs with wasabi, suggests Autumn. This protein-packed snack delivers complete protein with healthy fats, helping to keep you satisfied between meals. The spicy kick adds interest to this classic protein option, making it more satisfying as a snack.

Kefir with Berries

Kefir grains in wooden spoon in front of cups of Kefir Yogurt Parfaits. Kefir is one of the top health foods available providing powerful probiotics.

Shutterstock

Fermented milk product kefir provides about 8 grams of protein per cup, Autumn explains, plus beneficial probiotics. Choose unsweetened varieties and pair with low-sugar berries like raspberries for a blood-sugar-friendly option that supports gut health while helping to prevent sugar cravings.

Protein Waffles

Protein oats waffles

Shutterstock

Autumn recommends batch-making protein waffles and freezing them for quick access. "I love pre-making a ton of protein waffles and then you can just keep them in the freezer and pop one in the toaster whenever you want one," she says. This approach makes healthy choices convenient when cravings strike.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

String Cheese with Marinara

Healthy Organic String Cheese For a Snack

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For a simple snack that feels like a treat, Autumn shares her teenage discovery: dipping string cheese in marinara sauce. Use leftover pizza or pasta sauce for a quick protein option that satisfies savory cravings while providing enough protein to help stabilize blood sugar levels.

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

Greek Yogurt with Cacao and Blueberries

Plate of Greek Yogurt with Cocoa, Dates, and Blueberries. Healthy Breakfast Concept.

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For a chocolate fix without the sugar crash, Autumn suggests stirring cacao powder into Greek yogurt and topping with blueberries. The cacao adds chocolate flavor plus fiber, while the Greek yogurt provides protein. This makes a satisfying breakfast or snack that helps prevent the blood sugar dips that lead to cravings.

Cottage Cheese with Raspberry Compote

Fresh white cottage cheese with sour cream and red raspberry jam on wooden background, close up, top view

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For an elegant-looking but simple high-protein option, Autumn recommends heating frozen raspberries on the stovetop until soft, then pouring over cottage cheese. "It looks so fancy but it's so simple and delicious," she says. The protein from the cottage cheese helps balance the natural sugars in the fruit for better blood sugar stability.


According to Autumn, the key to stopping unhealthy binges and supporting fat loss isn't willpower – it's managing your blood sugar with adequate protein. Keep these options on hand for when cravings strike, and you'll find it easier to break the cycle of sugar cravings for good. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Tara Collingwood dietdivatara
Copyright dietdivatara/Instagram
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.

Protein is the building block of muscle and one of the top nutrients you need to burn fat. So much research has found a link between eating more protein and reduced body weight, and experts unanimously agree you need to consume more protein than the recommended dietary allowance to reduce body weight and enhance body composition by decreasing fat mass. We asked Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, to reveal her top nine protein snacks she recommends to her clients on their weight loss journeys – and here they are:

Tuna or salmon packets

Close up Butter cracker with tuna spread on cutting board,snack foodShutterstock

Her first recommendation is tuna or salmon packets. “Loaded in protein,” the pre-portioned fish servings “can be paired with veggies or whole grain crackers or topped on greens,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Yogurt

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

Another no-fail protein-packed snack for weight loss? Nonfat, plain, or low-sugar Greek yogurt with fruit. “Greek yogurt is a nice creamy treat that can be topped with fresh fruit and a sprinkle of high-fiber cereal for added crunch,” says Collingwood.

Eggs

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white boxShutterstock

Eggs or hard-boiled eggs are another easy, protein-fueled snack option. “Eggs are easy to cook in a mug in the microwave or prepared ahead of time as hard-boiled and easily transported to work or school. High in protein and packed in nutritional value,” she says.

Turkey Lettuce Rollups

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Turkey lettuce rollups are another great easy-to-prepare snack. “Deli turkey rolled up in some crunchy lettuce is a high protein, low-calorie snack that can satisfy for several hours,” says Collingwood.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Protein Shake

Chocolate Protein Shake Smoothie with Whey Protein Powder and Red Dumbbells. Sports Drink​The Smoothie Has 32 Grams of Protein and 22 Grams of FatShutterstock

Protein shakes are a great on-the-go option. “Make your own smoothie with a no sugar added protein powder and some fresh or frozen fruit and water/ice or you can drink one of the many convenient ready-to-drink protein shakes that have 20-30 grams of protein and around 150 calories,” Collingwood says.

Jerky

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

Another protein-packed snack to keep on hand? Beef, turkey, or tofu jerky. “It can be high in sodium, so watch labels, but it is also very low in calories and high in protein for a satisfying, chewy snack,” says Collingwood.

Protein Bars

Profile of a hiker eating a cereal bar in the mountain​Exercise Snacks Are Effective for Fat Loss, She SaysShutterstock

Protein bars are another convenient way to get a lot of protein. “Depending on the brand you choose, they can be a sweet treat instead of a dessert or candy bar and pack a lot of protein in a few calories,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She is also a fan of cottage cheese. “Cottage cheese is an often forgotten high protein snack that can be eaten alone or paired with fruit like pineapple or veggies like sliced tomato,” says Collingwood.

Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

Dried or fresh edamame “is an excellent choice especially if you’re looking for plant protein vs animal protein,” says Collingwood. “You can also find other dried peas/legumes like dried broad beans (Bada Boom), chickpeas, and more.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mike Diamonds DoctorMike28
5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By
Copyright Doctor Mike Diamonds/YouTube
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.

Ever felt like you're doing everything right with your diet and training but still not seeing the results you want? You're not alone. Dr. Mike Diamonds has been there, too, and he's cracked the code to getting lean—especially when starting at higher body fat percentages.

As a medical doctor with a background in biochemistry and microbiology, Dr. Diamonds transformed his own body before becoming a pro bodybuilder. "I built my physique exactly the same way I've done for my clients over the last decade," says Dr. Diamonds. His scientific approach has helped thousands achieve their fitness goals, and now he's sharing his most underrated protein sources that can easily add 100 grams of protein to your daily intake.

Ready to discover game-changing protein options that no one is talking about? These foods will revolutionize your diet plan and help you build muscle while losing fat.

The Golden Formula for Getting Lean

The science is clear, according to Dr. Diamonds: "To build muscle and lose fat, you need to eat a high protein diet, 30 to 50 grams per meal, multiplied by caloric deficit plus weightlifting." The problem? Most people aren't consuming enough protein throughout the day.

Instead of focusing on the usual suspects like chicken breast, steak, protein powder, and Greek yogurt, Dr. Diamonds is revealing 10 underrated protein sources that can transform your results.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

1. Reduced Carb Wraps: The Diet Game-Changer

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

"I promise you, I would not be in the shape that I am right now without this meal, because it made my diet feel like not a diet," reveals Dr. Diamonds about his favorite reduced-carb wraps.

With 7.6 grams of protein and only 10.7 grams of carbs per wrap (compared to regular wraps with just 3 grams of protein and 23 grams of carbs), these wraps provide incredible nutrition stats. Dr. Diamonds personally gets 30.4 grams of protein daily from these wraps alone.

The versatility is what makes them truly special—add any protein source and you can easily reach 60+ grams of protein in a single meal.

2. Shellfish: Compact Protein Powerhouses

Frozen, boiled shrimp. Texture King prawns background. Seafood on the counter. Fish market. Close-up shot of seafood. Photo of shrimp in a supermarket. Wholesale of seafood. High quality photoShutterstock

"When you want to pick a snack, there should be at least 10 grams of protein per 100 calories," Dr. Diamonds advises. Shrimp over-delivers with 11 grams of protein per 100 calories.

You only need about 3.5 ounces (100 grams) of shrimp to hit 25 grams of protein, making it perfect for those who struggle to eat large volumes of food. Dr. Diamonds often orders shellfish at restaurants to stay within his macros while feeling satisfied.

Beyond protein, these shellfish contain healthy fats, zinc, vitamin B12, and iron, making them nutritional powerhouses.

3. Biltong: The Ultimate Protein Snack

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

"In America, you guys call it jerky, in South Africa, we call it biltong," explains Dr. Diamonds about his favorite protein snack. "I like calling jerky the timid version of biltong."

This South African dried meat provides an incredible 20 grams of protein per 100 calories—double Dr. Diamonds' recommended protein-to-calorie ratio. Just 43 grams (1.5 ounces) delivers 20 grams of protein.

Dr. Diamonds suggests replacing typical desk snacks like nuts with biltong for a protein boost, and serving it when friends come over instead of calorie-dense dips.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

4. Lentils: Plant-Based Protein Champion

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Though Dr. Diamonds admits lentils are his "least favorite option" on the list, he included them for plant-based eaters. Lentils provide 8 grams of protein per 100 calories.

What makes lentils valuable despite the higher carb content is their impressive nutrient profile. "They're loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese," notes Dr. Diamonds, who particularly enjoys them in soup form.

5. Edamame: The Complete Protein Snack

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

"It's impossible for restaurants when you order edamame to add unnecessary oils and sauces—you just need salt to give it flavor," says Dr. Diamonds about this convenient protein option.

Half a cup provides 17 grams of protein, and as Dr. Diamonds points out, edamame is a complete protein containing all nine essential amino acids our bodies cannot produce.

Rich in fiber, edamame helps control blood sugar and supports digestive health. Dr. Diamonds highlights its versatility: "You can eat it on its own, add it to salads, stir-fries, or in your wraps."

6. Egg Whites: The Lean Protein Source

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

While whole eggs are nutritional powerhouses, Dr. Diamonds explains why egg whites deserve special attention when trying to get lean: "Four whole eggs contain 28 grams of protein, 2 carbs and 21 grams of fat, which is a total of 312 calories. But if you had eight egg whites, that gives you the same amount of protein, but minus all the carbs and no fats and only 137 calories."

The versatility of egg whites makes them indispensable—scrambled, on toast, in omelets, or even in high-protein French toast. "You have to have it," insists Dr. Diamonds.

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

7. Smoked Ham and Deli Meats: Convenient Protein

Sliced pork ham for sandwiches over boardShutterstock

"When I'm dieting and I just need a quick protein source, when I just need to grab something in the fridge, I'll take a pack of these," Dr. Diamonds shares about his go-to convenience protein.

Delivering 16.4 grams of protein per 100 calories, smoked ham and deli meats like chicken and turkey breast are protein-packed options you can take anywhere. Dr. Diamonds recommends adding them to English muffins, toast, burgers, or scrambled eggs.

8. Protein Ice Cream: The Healthy Indulgence

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

"You have to have protein ice cream in your diet as part of that 20% of flexible foods," advises Dr. Diamonds. "It feels like a cheat code. It feels like you're cheating, but it's even better than a protein bar."

Dr. Diamonds recommends brands like Yasso, Halo Top, Arctic Zero, and Skinny Calm for store-bought options. For homemade versions, he suggests using a Ninja Creamy to transform protein shakes into delicious frozen treats.

"Just because of this, they can stay lean year round," Dr. Diamonds says about his clients who incorporate protein ice cream into their diets.

9. Protein Milk: The Daily Staple Upgrade

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

"We have milk with almost everything," Dr. Diamonds points out, making protein-enhanced milk an easy way to boost your daily intake. Brands like Fairlife and Barbell offer high-protein milk varieties.

This simple swap works for coffee, shakes, cereal, and any recipe calling for milk. Dr. Diamonds notes that protein milk helped his mother meet her protein needs while recovering from dental surgery.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

10. Canned Tuna: The Forgotten Protein Superfood

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Dr. Diamonds calls canned tuna "the ugly stepchild" of protein sources, but emphasizes its incredible value: "In just eight ounces of canned tuna in water, you can hit 50 grams of protein."

The versatility is impressive—tuna pasta, tuna with rice, tuna with egg whites on toast, or simply eaten from the can. "Canned tuna is so underrated, and I should probably add it more into my foods," admits Dr. Diamonds.

For improved flavor, he suggests mixing it with fat-free mayo and adding it to rice or various snacks.

Conclusion: Protein Is Your Secret Weapon

Weightlifter clapping hands and preparing for workout at a gym. Focus on dustShutterstock

Adding these 10 underrated protein sources to your diet can dramatically increase your daily protein intake without feeling like you're on a restrictive diet. Dr. Diamonds emphasizes that consistent protein consumption, combined with a caloric deficit and weightlifting, is the formula for success when trying to get lean.

Whether you're starting at 30% body fat or just looking to shed those last few pounds, these protein options will help fuel your transformation. Try incorporating just a few of these foods into your weekly meal plan and watch as your body begins to change.

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
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.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook

We all have those days when snack cravings hit hard—you wake up hungry and stay peckish all day long. For weight loss journey success, having a repertoire of healthy, satisfying snacks is essential. YouTube sensationLiezl Jayne Strydom, who has maintained her impressive 42-pound weight loss, shares her favorite low-calorie snacks straight from the weight loss journals that guided her transformation. With over 1.2 million subscribers following her journey, Liezl has mastered creating delicious treats that satisfy cravings without derailing progress. Try these five simple recipes that might just change your snacking game forever.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Banana with Creamy Peanut Butter Sauce

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodI'm a Nutritionist and These are the Best Banana Recipes For Weight LossShutterstock

"This is the ultimate instant snack when you need something quick and satisfying," Liezl says in her post. With just four simple ingredients, this snack comes together in seconds but delivers the perfect balance of sweet and creamy goodness.

Ingredients:

  • 1 banana
  • 1 tablespoon peanut butter
  • 2 tablespoons water
  • Optional: dash of cinnamon
  • Optional: small drizzle of maple syrup

Simply mix the peanut butter with water to create a pourable sauce (add a little maple syrup for extra sweetness if desired), slice your banana, drizzle the sauce over it, and finish with a sprinkle of cinnamon. "It hits the spot perfectly," Liezl says, "and it's so simple you can make it anytime cravings strike."

2. Chocolate Protein Truffles (40 Calories Each)

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

When chocolate cravings hit but you don't want to derail your progress, these protein-packed truffles are the answer. "These are high protein and only about 40 calories per truffle," Liezl explains. "I was honestly surprised when I first made these because I didn't think they would stay together, but they work perfectly."

Ingredients:

  • 1/2 cup chocolate or vanilla protein powder
  • 1/4 cup almond butter
  • 2 tablespoons cocoa powder (plus extra for dusting)
  • 2 tablespoons maple syrup
  • Pinch of cinnamon
  • Pinch of salt
  • 1 tablespoon coconut oil.

Mix all ingredients together until you have a dough-like consistency. Form small balls with your hands, then dust with additional cocoa powder. Refrigerate for 30-60 minutes until firm. "They smell like chocolate brownies," Liezl shares, "and they're perfect for meal prep—they'll keep in the fridge for about two weeks."

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

3. Frozen Clementine Yogurt Bites

Homemade yogurt in a glass jar with purified and uncleaned mandarins.

Shutterstock

Perfect for warmer weather or anytime you want a refreshing treat, these frozen yogurt-dipped fruit segments are both adorable and delicious. "This is perfect if you want a really easy snack that's not so basic, but it's incredibly quick to make," says Liezl.

Ingredients:

  • Clementines, mandarins, or similar citrus
  • Plain yogurt (Liezl uses coconut yogurt).

Peel your citrus fruit and separate into segments. Dip each segment into yogurt, coating both sides. Place on a tray and freeze for 30-60 minutes. "They taste like little orange popsicles," Liezl describes. "It's like a healthy version of those orange cream ice pops—so yummy, especially in summer!"

4. Mango Raspberry "Guava" Smoothie

Delicious, fresh champagne mangoes and raspberries in a margarita glass, topped with a fresh mint sprig.  Wonderful breakfast food, or for any time the need for a healthy snack arises.

Shutterstock

This unique smoothie combination creates a flavor profile that's greater than the sum of its parts. "This doesn't taste like mango or raspberry—it tastes like guava fruit," Liezl reveals. "It's in my top five favorite smoothies ever."

Ingredients:

  • 1 cup frozen mango
  • 1/2 cup frozen raspberries
  • 3/4 cup plain yogurt (Liezl uses unsweetened coconut yogurt)
  • 1/2 to 1 teaspoon maple syrup.

Blend all ingredients until smooth and thick. Liezl prefers to eat it with a spoon. "The color and texture are really similar to guava, and the raspberry seeds even give it that authentic guava texture," she says. This smoothie offers a tropical taste experience even if you've never tried fresh guava.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

5. Mediterranean Hummus Dip

Plain,Hummus,And,Veggie,Tray,With,PitaShutterstock

For those who prefer savory snacks, this Mediterranean-inspired hummus creation hits all the right notes. "This is so simple but makes a really good dip," Liezl shares.

Ingredients:

  • 1/4 cup plain hummus
  • 1 tablespoon sun-dried tomatoes, chopped
  • 2-4 olives, sliced
  • Fresh basil leaves (or dried basil/parsley)
  • Freshly ground black pepper
  • Cucumber slices or crackers for dipping.

Simply spread the hummus on a plate, top with sun-dried tomatoes, sliced olives, torn basil leaves, and a crack of black pepper. Serve with cucumber slices or a few crackers. "It's the perfect savory option when you're not in the mood for something sweet," says Liezl.

Finding Your Favorite

With options ranging from creamy and chocolatey to fruity and savory, these snacks cover all the craving bases. "Which one is my favorite really depends on my mood each day," Liezl admits. "Today I'd say the chocolate protein truffles, but I could honestly eat the mango raspberry smoothie every single day and never get bored of it."

The beauty of these snacks lies in their simplicity and flexibility. Most can be prepared in advance and stored in the refrigerator or freezer, making them perfect for meal prep. More importantly, they're satisfying enough to help curb cravings without sabotaging weight loss goals.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Fight Hunger

By incorporating these nutrient-dense, portion-controlled snacks into your routine, you'll be better equipped to handle hunger between meals while still staying on track with your weight loss journey. As Liezl has proven with her 42-pound weight loss success, finding delicious, sustainable food choices is key to long-term results.

Try incorporating one or two of these snack ideas this week and see how they help manage your hunger and satisfy cravings. Your weight loss journey—and your taste buds—will thank you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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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.

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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