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Nutrition & Diet

9 Costco Snacks to Stay Lean and Strong in Your 40s, According to a Coach

These high-protein Costco finds will help you lose weight.

Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you looking for some high-protein snack ideas to buy at Costco? One expert is revealing her go-to buys at the warehouse. Jill Thornton is a Strength & Nutrition Coach who helps women in their forties lose weight via strength training and nutrition. In a new Instagram post, she unveils her list of nine must-try snacks that help her stay fit. “Nine Costco snacks I eat on repeat to stay lean and strong in my 40s as a mom in nutrition coach,” she writes.

Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites

The first item on her list is Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites, individually packaged, pre-portioned chunks of chicken. “So darn easy and tasty each pack is 24 g of protein. I like these with barbecue sauce as a dip,” she says.

Organic Gala Apples

She also buys bags of Organic Gala Apples. “The absolute easiest snack to have on hand. I keep one in my car at all times and have one for lunch most days. Lots of fiber here,” she maintains.

Free Range, Hard-Boiled, Ready to Eat Eggs

Sure, you can boil your own eggs at home, but this bag makes eating protein super convenient. “12 grams of protein per pack. An easy, done-for-you snack. Two eggs have 12 grams of protein,” she says. “I like to use two packs, remove yolks from one pack, and make easy egg salad. You can also stand, eat stand alone with some salt and pepper.”

Archer Provisions Grass-Fed Beef Jerky Mango Habanero

Archer Provisions Grass-Fed Beef Jerky Mango Habanero is another one of her go-to, protein-packed snacks. “One serving is nine grams of protein and only 70 calories,” she says. “A great snack option and the flavor is amazing. A great ingredient list for a jerky as well.”

Pop Corners, 30 Bags.

Looking for a little crunch? She recommends individual bags of Pop Corners. “I literally love these. I eat them as snacks or with my lunch. I usually pack them when I am on the go for lunch or at the ball fields,” she says.

Foster's Original Pickled Veggies

If you like a savory snack, this three-pack of Foster's Original Pickled Veggies, which comes with pickled asparagus spears, pickled carrot sticks, and pickled beans, is a must-buy. “Probably my favorite snack of all time. These are an excellent super low-calorie snack, like 10 calories per serving, plus loads of vitamins in minerals, only veggies can give you,” she says.

Tru Fru Nature's Strawberries

She calls Tru Fru Nature's Strawberries her “new bestie.” What is not to love about “frozen fruit plus chocolate, yes, please,” she says. “One serving is only 90 calories and satisfies a sweet tooth. They have tons of variety. I like the blueberry and cherry flavors too.”

Oikos Triple Zero Yogurt

Like most health influencers, she is also a fan of Oikos Triple Zero Yogurt. “The real MVP for a protein-packed snack, 15 grams per serving. I like to add granola and fruit to Greek yogurt for a super balanced and filling afternoon snack,” she says.

Aurora Bites Mini Peppers.

Aurora Bites mini peppers are the last item on her list. “Your starter pack for ‘it's so hard to work veggies into my day.’ These guys are ready to go so easy and delish,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

9 Costco Snacks to Stay Lean and Strong in Your 40s

Jill Thornton breakthroughbyjill
Copyright breakthroughbyjill/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you looking for some high-protein snack ideas to buy at Costco? One expert is revealing her go-to buys at the warehouse. Jill Thornton is a Strength & Nutrition Coach who helps women in their forties lose weight via strength training and nutrition. In a new Instagram post, she unveils her list of nine must-try snacks that help her stay fit. “Nine Costco snacks I eat on repeat to stay lean and strong in my 40s as a mom in nutrition coach,” she writes.

Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites

The first item on her list is Fresh Additions Ready to Eat Fully Cooked Chicken Breast Bites, individually packaged, pre-portioned chunks of chicken. “So darn easy and tasty each pack is 24 g of protein. I like these with barbecue sauce as a dip,” she says.

Organic Gala Apples

She also buys bags of Organic Gala Apples. “The absolute easiest snack to have on hand. I keep one in my car at all times and have one for lunch most days. Lots of fiber here,” she maintains.

Free Range, Hard-Boiled, Ready to Eat Eggs

Sure, you can boil your own eggs at home, but this bag makes eating protein super convenient. “12 grams of protein per pack. An easy, done-for-you snack. Two eggs have 12 grams of protein,” she says. “I like to use two packs, remove yolks from one pack, and make easy egg salad. You can also stand, eat stand alone with some salt and pepper.”

Archer Provisions Grass-Fed Beef Jerky Mango Habanero

Archer Provisions Grass-Fed Beef Jerky Mango Habanero is another one of her go-to, protein-packed snacks. “One serving is nine grams of protein and only 70 calories,” she says. “A great snack option and the flavor is amazing. A great ingredient list for a jerky as well.”

Pop Corners, 30 Bags.

Looking for a little crunch? She recommends individual bags of Pop Corners. “I literally love these. I eat them as snacks or with my lunch. I usually pack them when I am on the go for lunch or at the ball fields,” she says.

Foster's Original Pickled Veggies

If you like a savory snack, this three-pack of Foster's Original Pickled Veggies, which comes with pickled asparagus spears, pickled carrot sticks, and pickled beans, is a must-buy. “Probably my favorite snack of all time. These are an excellent super low-calorie snack, like 10 calories per serving, plus loads of vitamins in minerals, only veggies can give you,” she says.

Tru Fru Nature's Strawberries

She calls Tru Fru Nature's Strawberries her “new bestie.” What is not to love about “frozen fruit plus chocolate, yes, please,” she says. “One serving is only 90 calories and satisfies a sweet tooth. They have tons of variety. I like the blueberry and cherry flavors too.”

Oikos Triple Zero Yogurt

Like most health influencers, she is also a fan of Oikos Triple Zero Yogurt. “The real MVP for a protein-packed snack, 15 grams per serving. I like to add granola and fruit to Greek yogurt for a super balanced and filling afternoon snack,” she says.

Aurora Bites Mini Peppers.

Aurora Bites mini peppers are the last item on her list. “Your starter pack for ‘it's so hard to work veggies into my day.’ These guys are ready to go so easy and delish,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”

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Christopher Roback
By Christopher RobackJan 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.

Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Got "Lean" at 40 by Making 4 Changes

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Leah Groth
By Leah GrothMar 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lean out? It might be time to make some changes to your routine. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post, he reveals that he had to make some tweaks to his routine to shave off the pounds. “These 4 changes got me the leanest ever at 40,” he says in the post.

After He Turned 40 He Had to Make Some Changes

“I’ve been working out consistently for over 20 years. I would always get strong and put on size but struggled to get super lean. I wanted to bring in my 40th birthday by reaching the goal of being leaner than I’ve ever been. I made these 4 Changes,” he writes.

1. Patience:

“In the past, I’d start my summer cut in March, rush the process, and burn out before summer even arrived. This year, I started in January and ditched the deadlines. Instead, I focused on making sustainable lifestyle changes. By not rushing, I achieved better results without feeling drained,” he said.

2. Daily Steps

“Walking is underrated!” he says. In January, I struggled to hit 8,000-10,000 steps. Now, I average 12,000-14,000 daily by getting creative.” He takes 10-minute walks throughout the day and a 30-minute walk after dinner. “I even recommend a walking pad if outdoor walks aren’t realistic,” he says. “BONUS: My clients who prioritize daily steps see the best progress. Every 10 minutes = ~1,000 steps.”

3. Zero Restriction

He also advises against restriction. “Instead of ‘getting it all out of my system’ with a cheat meal, I now enjoy foods I love every day,” he says.

  • Greek yogurt cereal bowls (w/ chocolate chips)
  • Weekends = burgers, fries, or protein pancakes at @ihop

“This approach feels sustainable and keeps cravings in check. But I stay mindful of total calories and always hit my protein + fiber goals,” he says.

However Calories Matter

“It’s not all about calories, but let’s be honest—it kinda is when it comes to fat loss,” he continues. “Once I got real with myself about tracking everything (yes, even those sneaky bites while cooking), the fat loss results spoke for themselves. It’s about creating balance with total calories and consuming nutrient dense foods. 80/20 rule! Gotta hit that protein goal also! Every day!”

4. Sleep & Recovery

Sleep and recovery is a “game-changer!” he says. “Consistent sleep/wake times = better rest. Blue light blocker glasses before bed. Active rest days (1-hour walks instead of weightlifting),” he says.

Also, Start Your Day with 40 Grams of Protein

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

Walk for 30 Minutes

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

Lift Weights for 20 Minutes

And finally, the 20. “Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

7 Best Snacks For Protein and Fiber, According to Dietitian

Taylor_Grasso_simplyhealthyrd2
simplyhealthyrd/TikTok
Leah Groth
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you think snacking is the devil when it comes to weight loss, think again! Taylor Grasso, RD (@simplyhealthyrd) is a nutritionist and health expert who uses her social media platform to educate her followers about nutrition. In one of her viral videos, the “registered dietician who eats fully, intuitively” reveals that she “always gets asked what I eat in a day.” So, she decided to “share all of the snacks” she keeps in her house to fuel herself and her husband. Body Network also enlisted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in on her selections.

Select Snacks with Protein and Fiber

Taylor_Grasso_simplyhealthyrd7simplyhealthyrd/TikTok

“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber because those are what is going to help balance my blood sugar more throughout the day,” Grasso starts out by saying.

Greek Yogurt

Taylor_Grasso_simplyhealthyrd8simplyhealthyrd/TikTok

Greek yogurt is a “go-to” of Taylor’s. “I love the pre-portioned one,” she says, holding up a container of Too Good. “This provides me with the protein. It has 12 grams of protein per serving,” she continues, adding that Siggis is another brand she gravitates toward. “And then I typically add in either mixed berries or just fresh berries, depending on what I have. So frozen mixed berries or fresh berries to add in a little bit of fiber.” Greek yogurt “is always a win,” agrees Collingwood. “Look for the lower sugar varieties or get the plain low or nonfat to keep calories down.”

RELATED:10 Ways to Look 10 Years Younger, Say Dermatologists

Cheese, Fruit, and Nut Packs

Taylor_Grasso_simplyhealthyrd1simplyhealthyrd/TikTok

Taylor also keeps cheese, fruit, and nut packs on hand. She notes that they “usually have some form of cheese or Turkey” and also nuts and dried fruits. “Super convenient and nicely balanced with fats, protein, and some fiber,” says Collingwood.

Cottage Cheese

Taylor_Grasso_simplyhealthyrd3simplyhealthyrd/TikTok

“Another high protein option that is absolutely having a moment right now is cottage cheese. You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack,” Taylor continues. “I love cottage cheese as a snack option,” says Collingwood. “It is really high in protein, and I love throwing a few grapes or pineapple or berries in with it.”

Protein Bars

Taylor_Grasso_simplyhealthyrd4simplyhealthyrd/TikTok

Protein bars are a great option for an “on the go” snack, says Taylor, recommending Built bars and Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber,” she says. “There are a lot of bars on the market, so shop around until you find one that has either fiber and/or protein that you enjoy!” adds Collingwood.

Meat Snacks

Taylor_Grasso_simplyhealthyrd5simplyhealthyrd/TikTok

“We absolutely love meat sticks,” Taylor adds. “You can either do chicken, turkey, or beef.” She is a fan of the Primal brand. “These provide you with a good amount of protein; pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber,” she says. “Meat snacks are a bit higher in sodium, but they can be an excellent snack to take on the go or just have on hand in your backpack or purse,” Collingwood notes.

Dried Fruit and Nuts

Taylor_Grasso_simplyhealthyrd6simplyhealthyrd/TikTok

Lastly, she recommends dried fruit and nuts, like dried mango and pistachio. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” she says. “And then dried mangoes are going to provide you with some carbohydrates and some fiber. I would also add something like deli meat, Turkey, or cheese stick or something like that to boost up the protein content even more.” Collingwood loves the combo.

RELATED:4 Ways to Overcome Gym Anxiety, According to Weight Loss Coach Jenna Rizzo

RDN Gives the Roundup a Big Thumbs Up

tara_collingwood5dietdivatara/Instagram

Overall, Collingwood gives this snack roundup a thumbs up. “I love all of these snack ideas,” she says. “Fiber and protein are the way to go for snacks that will provide satiety, and they often will have lots of nutritional value as well.”

💪🔥Body Booster: Keeping healthy and nutritious snacks on hand will prevent you from reaching for foods that will derail your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@simplyhealthyrd

Snacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips



Nutrition & Diet

7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Brittney_Blanco12
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Leah Groth
By Leah GrothDec 21, 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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✓Evidence-Based

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

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

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

Are you struggling to get into a calorie deficit – which is a non-negotiable of weight loss? Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she offers essential tips on how to do it. “7 proven calorie deficit tips to help you lose your next 20 pounds,” she wrote across the Instagram video.

Boost Your Fiber Intake to Stay Fuller Longer

Woman shows sliced avocado. Close-up of a woman scooping out an avocado pulp with a spoon. Vegetarian food concept. Foods with vitamin E, avocado oil and antioxidants. Conscious nutrition concept.Shutterstock

“Getting enough fiber is essential for feeling satisfied and supporting healthy digestion,” she writes in her post. “Aim for at least 25g of fiber daily to keep hunger in check and your digestion running smoothly.”

Great sources include:

  • Avocados
  • Raspberries
  • High-fiber bread
  • Lentils and beans

Use Multiple Metrics to Track Progress

Image of positive young Sport fitness woman posing, outdoors, taking selfie on smartphone, showing peace gestureShutterstock

Next, she recommends using multiple metrics to track progress. “The scale isn’t the only way to measure success—especially if you’re building muscle while losing fat,” she says, offering some tools to give you a fuller picture of your progress.

  • Weekly progress photos
  • Performance improvements in your workouts
  • How your clothes fit.

Get Quality Sleep to Stay on Track

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Yes, sleeping will help you lose weight. “Poor sleep increases hunger hormones and cravings, making it harder to stick to your goals,” she writes.

  • Aim for 7–8 hours of sleep per night💤
  • Can’t sleep enough at night? Short power naps during the day can help you recharge.

Snack Smart with Low-Calorie Fruits

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare conceptShutterstock

She also recommends snacking, but sticking to smart, low-calorie fruits. “Hunger between meals? Reach for nutrient-packed, low-calorie fruits instead of processed snacks,” she says.

Some great options:

  • Berries (blueberries, strawberries, etc.)
  • Watermelon
  • Pineapple.

Walk Your Way to a Bigger Deficit

Healthy lifestyle - woman walking in city parkShutterstock

And, you can walk your way to a bigger deficit, she says. “Walking is an underrated but powerful way to increase your calorie burn,” she writes. Her tips? “Start small: Add 1,000–2,000 steps per day,” she says. “Gradually build up to 8,000–12,000 steps daily.”

Enjoy Your Favorite Foods in Moderation

Nicecream,-,Ice,Cream,Made,Of,Frozen,BananaShutterstock

And, you can enjoy your favorite foods in moderation. “Ditch the ‘all-or-nothing’ mindset. Completely cutting out your favorite foods often leads to cravings and binges,” she says. One way to do this is by planning your meals ahead. “Start with your protein sources, then add a small portion of your favorite treat,” she says. “Balance is key. You can enjoy the foods you love while still seeing progress.”

Avoid Extreme Calorie Cuts

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Finally, avoid extreme calorie cuts. “Eating too few calories (e.g., 1,200/day) might yield quick results, but it’s not sustainable and often leads to burnout,” she says. Aim for “a steady 0.5–2 pounds of weight loss per week,” she recommends. “If the weight is coming off too quickly, increase your calories slightly to stay healthy and energized.”

What to Eat for Breakfast If You Want to Be Fit

Chicken,Nest,With,Eggs.,A,Woman's,Hand,Takes,The,EggsShutterstock

In another post she reveals a sample menu of what she eats in a day to stay in shape.

3-4 eggs - High in protein and healthy fats for sustained energy, 1 cup Oikos Greek yogurt - Adds additional protein and probiotics, 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

fresh sweet potatoes on a dark rustic background.Shutterstock

Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety, 1 fist-size sweet potato - Complex carb for steady energy, Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

What to Eat for Dinner If You Want to Be Fit

Raw minced pork. Black background. Top view. Space for textShutterstock

Lean steak or ground beef (50g protein) - Hearty protein source rich in iron, 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores, Mixed veggies - Nutrient-dense to support overall health

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

woman by the open refrigerator at nightShutterstock

Egg wrap

1 tbsp powdered peanut butter (mixed with water for a creamy texture).

1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” 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

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

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

Nutrition & Diet

Coach Reveals the Truth About Intermittent Fasting

McKenna Olsen mckennahenrie
Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Over the past few years, intermittent fasting has been one of the buzziest terms in weight loss. So, should you try it? McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new social media post, she answers the question: Is intermittent fasting beneficial for weight loss? Here is her answer.

Why Intermittent Fasting Is Popular

“Firstly, it’s important to know WHY it’s a popular strategy,” she explains. “It’s not ‘magic’ by any means but it’s popular because it helps to put you in a calorie deficit,” she says. While time restricted eating “can be useful for those who tend to OVERconsume,” not everyone will benefit from it.

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

Cortisol Levels Are Higher in the Morning

Here is why. “Firstly, understand that our cortisol levels are highest in the AM,” she says, “so they are going to be exacerbated if we fast for extended periods.” Also, “if you are active in the morning, it just increases cortisol.” ⁣

Fasting Can Cause a More Rapid Decline in Hormones for Women

“Second, when it comes to hormones, women are MUCH different than men. We already deal with declining sex hormones as we age, so extreme levels of fasting CAN cause a more rapid decline. We also need to keep blood sugar levels more stable. If your body is under chronic stress, it’s going to produce more and more insulin which (based upon severity) can lead to cases like insulin resistance,” she says.

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

Fasting Can Lead to Undereating During the Day

⁣”Not only can fasting be stressful, but also can lead to undereating during the day (especially if you have a busy life and ALREADY have a hard time eating enough), which leads to ultimately under recovering, especially for those who are active, too, which can cause a cascade of hormonal issues because exercise IS a stressor, so eating insufficient amounts due to extreme levels of fasting can wreck havoc on recovery,” she says.

It Can Also Make You More “Food Focused”

⁣”Lastly, fasting simply can make you more food focused, can sometimes cause hunger hormones to build leading you to overconsume when it does come meal time and for some, lead to an unhealthy relationship with food,” she says.

She Doesn’t Recommend It⁣

Overall, she doesn’t recommend it. “I know intermittent fasting has become a weight loss trend, but it’s mostly because it puts people in a caloric deficit to help control intake if you struggle with overeating,” she says.

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

Here Is What She Does Recommend⁣

“Working with so many women who have struggled with yo-yo dieting, I have found eating regular balanced meals, nourishing their bodies properly and regularly is more sustainable and healthier hormonally, for the long term,” she concludes. 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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