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

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Top 15 Morning Foods You Should Eat Every Day

These foods will set you up for an awesome day.

FACT CHECKED BY Christopher Roback
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.

Morning, lifestyle and women concept. Pretty cute redhead, foxy girl with long red hair waking-up early, prepare breakfast, biting spoon and smiling eating cereals, standing blue background.
Shutterstock
FACT CHECKED BY Christopher Roback
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.

What you eat in the mornings can impact food choices for the rest of the day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” So what should you eat? Here’s what the experts have to say.


Greek Yogurt

Spoon with thermostat yogurt in a girl's handShutterstock

“Greek yogurt is an excellent source of protein and a great option if you’re looking for something quick, filling, and portable,” clinical nutritionistHeather Hodson, RDN, CDCES at NYU Langone Health, tells Vogue. “Greek yogurt contains less lactose than regular yogurt due to its production process, so many individuals with lactose sensitivities can actually tolerate it much more easily than other dairy products.”

Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Avocado toast is packed with healthy fats and fiber. “While calorie-rich, avocados do not contain empty calories from added sugars, saturated fats, or alcohol, and are sodium-free,” says Lancaster General Health. “Half an avocado is about 114 calories, but compared to other fruits, they still have fewer calories than fatty condiments like mayonnaise, which has 100 calories in one tablespoon!”

Tofu

Organic,Raw,Soy,TofuShutterstock

Tofu is a great source of plant-based protein. “Foods rich in protein may be able to increase TEF (thermic effect of food) energy use,” Sammie Gill, RD, tells ZOE. “In fact, approximately 20–30% of the energy in protein is used just to digest food, compared with 5–10% in carbohydrates and 0–3% in fats. Also, research shows that protein reduces appetite. This is because when you eat protein-rich foods, they suppress hunger hormones like ghrelin and prompt feelings of fullness.”

Eggs

Egg, Chicken EggShutterstock

Eggs are the ultimate healthy breakfast food. “Eggs contain protein and fat-soluble vitamins such as vitamins D and E,” dietitian Melinda Gong tells UC Davis Health. “If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”

Coffee

Brewing coffeeShutterstock

Coffee can help give you a boost of energy in the morning. Just avoid added sugars and syrups. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Allegra Picano, RDN, tells Henry Ford Health.

Healthy Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

“A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitianRegina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving.”

Fruit and Frittatas

strawberry - Woman smiling with strawberry on wooden floor background, focus on fruit, asian beauty modelShutterstock

Breakfast doesn’t have to be complicated—a little bit of food prep can make mornings easier. “Another great option when you are in a time crunch is a piece of fruit like apple or banana with some nut butter or Greek yogurt with granola; these can be made ready in minutes,” Furman says. “You can also make breakfast scramble wraps or mini-frittatas that can be frozen individually and microwaved in the morning for a quick breakfast.”

Oatmeal

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Oatmeal is easy to prep and full of fiber. “If you feel full for longer after eating, it’s easier to go from meal to meal without grazing on unhealthy snacks,” Beth Czerwony, RD, tells the Cleveland Clinic. “In the end, that cuts down on extra calories you might consume.”

Nuts

Peeled pecan nuts in the wooden spoon.Shutterstock

Nuts are energy-dense, so a little goes a long way. "In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories," says registered dietitianKathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

Whole Grain Toast

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Whole grains are packed with fiber, which will keep you full for longer. "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health.

RELATED: I'm a Doctor and These Are 5 Big Reasons Why I Would Never Take Ozempic to Lose Weight

Smoked Salmon

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

Smoked salmon (or regular salmon if you’re worried about sodium) is a fantastic breakfast option. “Though most types of fish and seafood are lean and low in fat, salmon is famous for its higher fat content,” Allison P. Lutz, RD, tells UPMC HealthBeat. “It’s a top source of omega-3 fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats (also known as fish oil) support heart health, reduce inflammation, and promote optimal brain function.”

Chia Seeds

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

Try adding nutritious chia seeds to your breakfast smoothies. “Chia seeds have many nutritional benefits,” Romi Londre, RDN, CD, tells the Mayo Clinic. “They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha-linolenic acid, or ALA. They can help with weight loss.”

Glass of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Start your day with a nice glass of water—add lemon for extra benefits. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.”

Grilled or Steamed Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Enjoy asparagus with your breakfast eggs. “If you are watching your calories, asparagus can help you maintain your weight,” according to the University of Arkansas System Division of Agriculture. “With only 30 calories per one cup serving and low in fat, you can see how it can help with weight loss.”

RELATED: I Lost 8 Pounds in 3 Weeks on the Candida Diet, and Here Is What You Need to Know

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

Cottage cheese is making a comeback! “In a half-cup serving of cottage cheese, there are approximately 14 grams of protein,” Alison Graziano, RDN, LDN, tells Massachusetts General Hospital. “Making it an excellent choice for individuals looking to increase their protein intake.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Morning, lifestyle and women concept. Pretty cute redhead, foxy girl with long red hair waking-up early, prepare breakfast, biting spoon and smiling eating cereals, standing blue background.
Shutterstock
FACT CHECKED BY Christopher Roback
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.

What you eat in the mornings can impact food choices for the rest of the day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” So what should you eat? Here’s what the experts have to say.


Greek Yogurt

Spoon with thermostat yogurt in a girl's handShutterstock

“Greek yogurt is an excellent source of protein and a great option if you’re looking for something quick, filling, and portable,” clinical nutritionistHeather Hodson, RDN, CDCES at NYU Langone Health, tells Vogue. “Greek yogurt contains less lactose than regular yogurt due to its production process, so many individuals with lactose sensitivities can actually tolerate it much more easily than other dairy products.”

Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Avocado toast is packed with healthy fats and fiber. “While calorie-rich, avocados do not contain empty calories from added sugars, saturated fats, or alcohol, and are sodium-free,” says Lancaster General Health. “Half an avocado is about 114 calories, but compared to other fruits, they still have fewer calories than fatty condiments like mayonnaise, which has 100 calories in one tablespoon!”

Tofu

Organic,Raw,Soy,TofuShutterstock

Tofu is a great source of plant-based protein. “Foods rich in protein may be able to increase TEF (thermic effect of food) energy use,” Sammie Gill, RD, tells ZOE. “In fact, approximately 20–30% of the energy in protein is used just to digest food, compared with 5–10% in carbohydrates and 0–3% in fats. Also, research shows that protein reduces appetite. This is because when you eat protein-rich foods, they suppress hunger hormones like ghrelin and prompt feelings of fullness.”

Eggs

Egg, Chicken EggShutterstock

Eggs are the ultimate healthy breakfast food. “Eggs contain protein and fat-soluble vitamins such as vitamins D and E,” dietitian Melinda Gong tells UC Davis Health. “If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”

Coffee

Brewing coffeeShutterstock

Coffee can help give you a boost of energy in the morning. Just avoid added sugars and syrups. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Allegra Picano, RDN, tells Henry Ford Health.

Healthy Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

“A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitianRegina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving.”

Fruit and Frittatas

strawberry - Woman smiling with strawberry on wooden floor background, focus on fruit, asian beauty modelShutterstock

Breakfast doesn’t have to be complicated—a little bit of food prep can make mornings easier. “Another great option when you are in a time crunch is a piece of fruit like apple or banana with some nut butter or Greek yogurt with granola; these can be made ready in minutes,” Furman says. “You can also make breakfast scramble wraps or mini-frittatas that can be frozen individually and microwaved in the morning for a quick breakfast.”

Oatmeal

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Oatmeal is easy to prep and full of fiber. “If you feel full for longer after eating, it’s easier to go from meal to meal without grazing on unhealthy snacks,” Beth Czerwony, RD, tells the Cleveland Clinic. “In the end, that cuts down on extra calories you might consume.”

Nuts

Peeled pecan nuts in the wooden spoon.Shutterstock

Nuts are energy-dense, so a little goes a long way. "In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories," says registered dietitianKathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

Whole Grain Toast

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Whole grains are packed with fiber, which will keep you full for longer. "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health.

RELATED: I'm a Doctor and These Are 5 Big Reasons Why I Would Never Take Ozempic to Lose Weight

Smoked Salmon

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

Smoked salmon (or regular salmon if you’re worried about sodium) is a fantastic breakfast option. “Though most types of fish and seafood are lean and low in fat, salmon is famous for its higher fat content,” Allison P. Lutz, RD, tells UPMC HealthBeat. “It’s a top source of omega-3 fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats (also known as fish oil) support heart health, reduce inflammation, and promote optimal brain function.”

Chia Seeds

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

Try adding nutritious chia seeds to your breakfast smoothies. “Chia seeds have many nutritional benefits,” Romi Londre, RDN, CD, tells the Mayo Clinic. “They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha-linolenic acid, or ALA. They can help with weight loss.”

Glass of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Start your day with a nice glass of water—add lemon for extra benefits. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.”

Grilled or Steamed Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Enjoy asparagus with your breakfast eggs. “If you are watching your calories, asparagus can help you maintain your weight,” according to the University of Arkansas System Division of Agriculture. “With only 30 calories per one cup serving and low in fat, you can see how it can help with weight loss.”

RELATED: I Lost 8 Pounds in 3 Weeks on the Candida Diet, and Here Is What You Need to Know

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

Cottage cheese is making a comeback! “In a half-cup serving of cottage cheese, there are approximately 14 grams of protein,” Alison Graziano, RDN, LDN, tells Massachusetts General Hospital. “Making it an excellent choice for individuals looking to increase their protein intake.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

TikTok influencer Inza @its_inzaa lost 50 pounds, transforming her physique and her health. Detailing her weight loss journey online, Inza combined exercise and a healthy diet to slowly but steadily lose the fat. Inza does not restrict entire food groups—instead, she allows herself room for indulgences. Here’s what she eats in a day to maintain her weight loss and continue to improve her health and wellness.


Omelet For Breakfast

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

Inza has an omelet with tomatoes, green peppers, and onions for breakfast. “Packed with protein, eggs also provide a good dose of many vitamins,” says the Cleveland Clinic. “Including vitamin A for eye health, vitamin B12 for both nerve and blood cell health, vitamin E as an antioxidant, folate and lutein.”

Tea To Start the Day

A woman holds a thermos of hot tea in her hands on a cold autumn day.Shutterstock

Inza has tea (chai) with her omelet. “Drinking black tea without added sweeteners can decrease blood glucose and improve your body’s ability to manage sugar,” according to UCLA Health. “Research also shows that black tea improves blood sugar levels immediately following meals in normal and pre-diabetic adults.”

Rice and Lentils

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

Inza enjoys rice mixed with high-fiber lentils for lunch. “Fiber plays an important role in regulating our bowels and protecting the immune system,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “Foods that are high in fiber, like lentils, help us stay healthy and active.”

RELATED: Jessica Alba’s Trainer Ramona Braganza in Workout Gear Shares “Best Butt Exercise Ever”

Protein Shake

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Inza helps fuel her workouts with protein shakes. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Chicken and Rice

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

Dinner is usually chicken skewers and rice. “In terms of health, if you have type 2 diabetes, prediabetes, or other blood-sugar concerns, you’d want to choose brown rice,” registered dietitian Maggie Morgan tells Novant Health. “But, if you need to follow a low-fiber diet, white rice would be a better option.”

Yogurt With Meals

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

Inza usually has some yogurt on the side with her meals. “Nutrition-wise, yogurt is probably one of the best ways to take in your dairy,” William Lendway, dietitian, chef, and assistant professor at Johnson & Wales University, tells AARP. “It’s an easy source of protein and vitamin D because of its fortification and calcium.”

RELATED: 7 Anti-Aging Foods to Add to Your Diet

Gulab Jamun

Tempting Indian Gulab jamun Presented In A PlateShutterstock

Inza has a single gulab jamun for dessert, and factors it into her food portions for the day. “The Dietary Guidelines for Americans recommend that less than 10% of calories you eat or drink every day come from added sugar,” says the Mayo Clinic. “Eating or drinking too many foods with sugar can also cause you to take in more than the calories you need each day.”

💪🔥Body Booster: A balanced diet is the most sustainable for long-term success.

@its_inzaa

What I eat in a day as a brown girl who has lost 50lbs 🤍 #fyp #foryou #foryourpage #whatieatinaday #50poundsdown #50poundweightloss #whatieatinadayweightloss #bodypositivity #gymgirlsoftiktok #majorweightloss #gymtok #gymtiktok #womensweightloss #foodforweightloss #weightlossbeforeandafter #gymrat #gymprogress #weightlosscheck #gymgirl

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Copyright the.busy.mom.method/Instagram
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.


Egg White Veggie Scramble with Turkey Bacon

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g, Calories: ~230.

Greek Yogurt Protein Bowl

Eating delicious natural yogurt at white tiled table, closeupShutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey

Protein: 32g, Calories: ~270.

High-Protein Oatmeal

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries

Protein: 30g, Calories: ~320.

Protein Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes

Protein: 30g. Calories: ~270

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste

Protein: 30g, Calories: ~330 (with avocado).

Why Breakfast Is So Important

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

In another post, she explains the science behind healthy breakfast meals. “One of the big things I work with clients on is their overall protein intake. When clients first come to me, they’ll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!” she says.

“Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps.”

RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

Not Enough Carbs or Low Fat Can Harm Hormonal Balance

Fit woman holding frying pan with omlette looking at cameraShutterstock

“I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days,” she says. “Often times women have a ‘no carbs’ or ‘low fat’ approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance,” she says.

Breakfast Is the Most Important Meal of the Day

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.Shutterstock

“I find that quite often, my clients aren’t eating enough. Undereating is a bi-product of diet culture. And most aren’t able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day.”

Here Is Why

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“These are some reasons why starting the day with a protein-rich breakfast is so important for overall health,” she says.

  • Protein at breakfast helps keep blood sugar and energy stable.
  • Eating breakfast lowers cortisol.
  • A high-protein breakfast helps regulate your appetite all day long.
  • Protein is essential for many bodily processes.
  • A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
  • Aim for at least 30-40g of protein at breakfast.

RELATED:Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds

These Foods Are High in Protein

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

“I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g,” she says, revealing a few other foods that are high in protein.

  • 1 egg 6g
  • 1 scoop collagen 10g
  • 1/2 cup cottage cheese 12g
  • 1/2 cup greek yogurt 15g
  • 1 scoop protein powder 25g

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

You can eat your way to fat loss if you choose the right food. Certified fitness trainer Jason Kozma, aka Mr. America and Mr. Muscle Beach, is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training. He is a pro at eating to burn fat and build muscle, and recently talked about breakfast food with Body Network. “Here are ten breakfast foods that can help boost fat burning and metabolism when included in a healthy diet with regular, consistent, and intense exercise,” he says.


Whole Eggs

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

The first food he recommends are whole eggs, as in the yolk and the white. “High in protein, eggs increase feelings of fullness and boost metabolism through the thermic effect of food,” says Kozma.

Greek Yogurt

Young woman eating tasty yogurt, closeupShutterstock

Greek yogurt is another must-eat in the morning, per Kozma. “Rich in protein and probiotics, it supports muscle growth and gut health, both of which are essential for fat loss,” he says.

Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Kozma is a big fan of avocado for breakfast. “Full of healthy fats and fiber, avocados can keep you satisfied and help reduce belly fat,” he says.

Oatmeal

Bowl with tasty oatmeal on white wooden tableShutterstock

Fill up on oatmeal, Kozma recommends. “A great source of complex carbs and fiber, oatmeal provides long-lasting energy and supports fat burning by stabilizing blood sugar levels,” he explains.

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

He also suggests adding berries to your meal, including blueberries, raspberries, and strawberries. “Low in calories and high in antioxidants, berries are excellent for reducing inflammation and promoting fat loss,” he says.

Green Tea

Japanese green teaShutterstock

As for a drink, try green tea. “It contains caffeine and catechins, which can enhance fat burning and improve metabolic rate,” he says.

RELATED:I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Chia Seeds

Healthy,Chia,Seeds,Shutterstock

Chia seeds are perfect for sprinkling in your oatmeal, Greek yogurt, or smoothie. “They are high in fiber, omega-3s, and protein, chia seeds promote fullness and support fat metabolism,” he says.

Cottage Cheese

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Another excellent breakfast staple is cottage cheese. “Packed with protein and low in fat, cottage cheese can keep you satisfied and prevent overeating later in the day,” he says.

Nuts

A variety of nuts in wooden bowls.Shutterstock

Eat nuts – including almonds and walnuts – in the morning. “They are full of healthy fats, fiber, and protein. Nuts can aid in weight management and reduce cravings,” he explains.

RELATED:5 Bedtime Rituals to Lose Weight While Sleeping, According to Camila Cabello’s Trainer

Egg White

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

Last, but not least, he recommends egg white. “They are 100 percent fat free protein to bolster muscle building and fat loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jacqui Garrison jacqui_garrison
Copyright jacqui_garrison/Instagram/Shutterstock
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 trying to lose weight but unsure what to eat in the morning? Jacqui Garrison is an over-50 weight loss coach who helps women lose weight and build muscle at any age. In a new social media post, she reveals her top four breakfasts for weight loss. “If I wanted to lose 10 pounds in eight weeks, here is what I would eat for breakfast every day,” she writes in the post, revealing the ingredients and recipe for each.

1.Cottage Cheese and Veggie Bowl

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

Ingredients:

  • One cup of low-fat or full-fat cottage cheese
  • 1 tablespoon chopped fresh green onions
  • Freshly ground black pepper
  • Flaky sea salt to taste
  • 1/2 cup sliced cucumbers
  • 1/2 cup sliced and seeded red or yellow pepper
  • 1 cup halved cherry or grape tomatoes
  • 1 tablespoon chopped walnuts.

Directions:

  • In a bowl, combine cottage cheese, green onions, salt, & pepper
  • Layer sliced cucumbers, bell peppers, and tomatoes on top.
Macros: Calories: ~203 kcal Protein: ~30g Carbs: ~14g Fat: ~9g

2. Quinoa Breakfast Bowl Recipe

White, red and black quinoa seeds in three heart-shaped bowls - Chenopodium quinoa​9. QuinoaShutterstock

Ingredients:

  • ½ cup cooked quinoa (about 1/4 cup dry)
  • 2 large eggs
  • ½ cup egg whites
  • 1 cup baby spinach
  • ½ cup cherry tomatoes, halved
  • 1 tsp olive oil or avocado oil
  • 1 tbsp nutritional yeast (optional, for a cheesy flavor).

Directions:

  • Cook quinoa: Prepare ¼ cup dry quinoa.
  • Sauté veggies: Heat 1 tsp olive oil. Add spinach + cherry tomatoes. Sauté 2–3 min.
  • Cook eggs: Push veggies aside. Add egg whites + whole eggs. Scramble or cook to taste.
  • Assemble: In a bowl, layer quinoa, veggies, and eggs. Sprinkle with nutritional yeast, salt, and pepper.
  • Top (optional): Add sliced avocado, hot sauce
  • Salt and pepper to taste.
Macros: Protein: ~30g Carbs: ~28g Fats: ~12g.

3. Egg & Ground Turkey Scramble with Cottage Cheese Serves 1

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

Ingredients:

  • 1 whole egg + 2 egg whites
  • 2 oz ground turkey (or beef)
  • 2 cups mixed veggies (spinach, tomatoes, mushrooms)
  • ½ tsp olive oil
  • ¼ cup cottage cheese
  • Salt & pepper.

Directions:

  • Heat oil in a skillet over medium heat. Cook the turkey until browned.
  • Add veggies; cook until soft.
  • Whisk eggs, cottage cheese, salt & pepper. Pour in and scramble.
  • Cook until eggs are done. Serve hot.
Macros: Calories: 390 | Protein: 41g | Carbs: 12g | Fat: 14g | Fiber: 4–5g

4. PB & J Smoothie

Jar with peanut butter on peanut background, close up​Don’t Eat Peanut ButterShutterstock

Blend:

  • ½ to 1 cup water
  • 1 scoop Be Well by Kelly Vanilla Protein Powder
  • 1 cup frozen greens (spinach, kale, or choice)
  • ½ cup frozen riced cauliflower
  • 2½-inch cubes cucumber (~¼ cup)
  • ½ cup frozen blueberries
  • 1 scoop (2 tbsp) Naked PB Powder
  • 1 tbsp flaxseeds
  • ½ tbsp Kirkland Organic Peanut Butter.
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

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

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.