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        10 Best High-Protein Foods for Weight Loss 
    Nutritionist Autumn Bates reveals her top picks.
By Leah GrothJul 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Alek Korab
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Autumn Bates/YouTube
By Leah GrothJul 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Nutrition & Diet
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        12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes
    

        10 Best Protein Foods Nutritionists Eat to Lose Weight
    
Do you need to amp up your protein intake, but aren’t sure which to incorporate into your diet? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In one of her viral videos she discusses the 10 best high protein foods for weight loss. “Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal,” she says, maintaining they will “help you tap the fat burning and achieve your weight loss goals.”
EggsThe first protein pick of Autumn’s is the “humble egg,” she says, noting that one egg has 6 grams of protein. “Eggs are really great per weight loss goal because it contains both protein and fat. So I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit more,” she says. She adds that there are studies that have found that “when you eat eggs for breakfast versus some other types of breakfast foods like cereal, that the eggs help people feel more full for longer.”
SalmonShutterstock
The second protein she likes is salmon. “Three ounces of cooked salmon has about 22 grams of protein, but it also is rich in Omega-3 fatty acids that are an anti-inflammatory,” she says. She adds that it is “really rich in selenium and selenium is required for phase two liver detox. So not only do you get a lot of protein with just a bit of salmon, you also get a lot of selenium and anti-inflammatory Omega-3 fats.”
Whey ProteinShutterstock
Next up, whey protein powder. “For a long time whey protein was really just seen as the protein for athletes, but there are a lot of other health benefits to whey protein other than just being a really high protein,” she explains. It is also “really high in an amino acid called cystine,” which “is also required for that phase two liver detox.”
BeefShutterstock
Next is beef. Her favorite is ground beef, “because it is so versatile and it tends to be really budget friendly. And three ounces of cooked beef has around 22 grams of protein and it's so easy to use,” she says. She opts for the 85/15, which has “just a little bit more fat and helps to boost satiety from both protein and fat” and uses it in tacos,  zucchini bolognese, and zucchini lasagna.
PoultryShutterstock
“Now the next is chicken and really any type of poultry, but chicken is probably one most people are using, maybe the other one being a bit of turkey as well,” says Autumn. “Any cut can work because chicken tends to be more lean. It is going to be a little bit higher in protein and a little bit lower in fat. So because of that, if you really struggle with satiety, you might want to cook your chicken in a little bit extra, a butter olive oil or pair it with avocado so you can make up for that slightly lower fat and make sure that you're satisfied and prevent cravings." She notes that three ounces of cooked chicken breast offers 27-28 grams of protein. “So it is pretty packed with protein.”
Full Fat Greek YogurtShutterstock
Next up is full fat Greek yogurt. “I know what you're thinking: Full fat. Isn't that not good for you? But there's actually been a lot of research lately, specifically on full fat dairy products and how it can be preventative against obesity. And what the researchers are saying is that it's likely because of both the fat as well of the protein that's in Greek yogurt or other full fat dairy products. So both of those combined help you to feel really satiated,” says Autumn. “So it can help to prevent cravings for foods that might work against your goals.” She uses it in smoothies, makes smoothie bowls, and stirs it into chia pudding. “Just one cup of Greek yogurt will give you about 20 grams of protein.”
Fermented Soy ProductsShutterstock
“One of the best options for plant-based proteins are going to be fermented soy products,” Autumn claims. “Now I specifically recommend fermented soy products if you're going to use soy as a protein source because it helps to break down some of the antinutrients of soy.” From “a plant-based perspective, the highest quality protein source” is tempeh. “And you can use this in a lot of similar ways that you would ground meat. Like you can chop it up and make ground Tempe tacos added into stir fry. Really, there's a lot of easy ways to use tempeh.”
PorkShutterstock
Next up, pork. “I actually don't talk a lot about pork on my channel mostly because I didn't grow up eating it. So I'm not used to eating it that often. But it actually is a good high quality protein source,” Autumn says. “So a common cut for pork is going to be like pork tenderloin and about three ounces cooked is going to have roughly 24 grams of complete protein.”
Cottage CheeseShutterstock
One of her “absolute favorite proteins” is cottage cheese. “It's really rich in protein. Just about one cup will have anywhere between 24 to 28 grams of protein. That's a lot with just one cup,” she says, adding that it's a full fat dairy product that offers a lot of the same perks as Greek yogurt. “Just make sure that you check the ingredients and that you're not getting something that has any added sugar,” she says.
Anchovies and SardinesShutterstock
Last one on her list is anchovies and sardines. She notes that they are “really rich in Omega-3 fats,” and that there is research finding that fish oil “can actually help to reduce abdominal fats,” she says. “So not only do you get protein, which is really important for body recomposition, you also get the beneficial Omega-3 fats or the fish oil.” 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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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ever felt like you're doing everything right with your diet and training but still not seeing the results you want? You're not alone. Dr. Mike Diamonds has been there, too, and he's cracked the code to getting lean—especially when starting at higher body fat percentages. 
As a medical doctor with a background in biochemistry and microbiology, Dr. Diamonds transformed his own body before becoming a pro bodybuilder. "I built my physique exactly the same way I've done for my clients over the last decade," says Dr. Diamonds. His scientific approach has helped thousands achieve their fitness goals, and now he's sharing his most underrated protein sources that can easily add 100 grams of protein to your daily intake.
Ready to discover game-changing protein options that no one is talking about? These foods will revolutionize your diet plan and help you build muscle while losing fat.

                The Golden Formula for Getting Lean
            
        The science is clear, according to Dr. Diamonds: "To build muscle and lose fat, you need to eat a high protein diet, 30 to 50 grams per meal, multiplied by caloric deficit plus weightlifting." The problem? Most people aren't consuming enough protein throughout the day.
Instead of focusing on the usual suspects like chicken breast, steak, protein powder, and Greek yogurt, Dr. Diamonds is revealing 10 underrated protein sources that can transform your results.
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                1. Reduced Carb Wraps: The Diet Game-Changer
            
        ​Turkey Breast WrapShutterstock"I promise you, I would not be in the shape that I am right now without this meal, because it made my diet feel like not a diet," reveals Dr. Diamonds about his favorite reduced-carb wraps.
With 7.6 grams of protein and only 10.7 grams of carbs per wrap (compared to regular wraps with just 3 grams of protein and 23 grams of carbs), these wraps provide incredible nutrition stats. Dr. Diamonds personally gets 30.4 grams of protein daily from these wraps alone.
The versatility is what makes them truly special—add any protein source and you can easily reach 60+ grams of protein in a single meal.

                2. Shellfish: Compact Protein Powerhouses
            
        Shutterstock"When you want to pick a snack, there should be at least 10 grams of protein per 100 calories," Dr. Diamonds advises. Shrimp over-delivers with 11 grams of protein per 100 calories.
You only need about 3.5 ounces (100 grams) of shrimp to hit 25 grams of protein, making it perfect for those who struggle to eat large volumes of food. Dr. Diamonds often orders shellfish at restaurants to stay within his macros while feeling satisfied.
Beyond protein, these shellfish contain healthy fats, zinc, vitamin B12, and iron, making them nutritional powerhouses.

                3. Biltong: The Ultimate Protein Snack
            
        ​Smart Protein AlternativesShutterstock"In America, you guys call it jerky, in South Africa, we call it biltong," explains Dr. Diamonds about his favorite protein snack. "I like calling jerky the timid version of biltong."
This South African dried meat provides an incredible 20 grams of protein per 100 calories—double Dr. Diamonds' recommended protein-to-calorie ratio. Just 43 grams (1.5 ounces) delivers 20 grams of protein.
Dr. Diamonds suggests replacing typical desk snacks like nuts with biltong for a protein boost, and serving it when friends come over instead of calorie-dense dips.
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                4. Lentils: Plant-Based Protein Champion
            
        ​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstockThough Dr. Diamonds admits lentils are his "least favorite option" on the list, he included them for plant-based eaters. Lentils provide 8 grams of protein per 100 calories.
What makes lentils valuable despite the higher carb content is their impressive nutrient profile. "They're loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese," notes Dr. Diamonds, who particularly enjoys them in soup form.

                5. Edamame: The Complete Protein Snack
            
        45. Edamame (boiled): 44 caloriesShutterstock"It's impossible for restaurants when you order edamame to add unnecessary oils and sauces—you just need salt to give it flavor," says Dr. Diamonds about this convenient protein option.
Half a cup provides 17 grams of protein, and as Dr. Diamonds points out, edamame is a complete protein containing all nine essential amino acids our bodies cannot produce.
Rich in fiber, edamame helps control blood sugar and supports digestive health. Dr. Diamonds highlights its versatility: "You can eat it on its own, add it to salads, stir-fries, or in your wraps."

                6. Egg Whites: The Lean Protein Source
            
        ​ A Day of Measured EatingShutterstockWhile whole eggs are nutritional powerhouses, Dr. Diamonds explains why egg whites deserve special attention when trying to get lean: "Four whole eggs contain 28 grams of protein, 2 carbs and 21 grams of fat, which is a total of 312 calories. But if you had eight egg whites, that gives you the same amount of protein, but minus all the carbs and no fats and only 137 calories."
The versatility of egg whites makes them indispensable—scrambled, on toast, in omelets, or even in high-protein French toast. "You have to have it," insists Dr. Diamonds.
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                7. Smoked Ham and Deli Meats: Convenient Protein
            
        Shutterstock"When I'm dieting and I just need a quick protein source, when I just need to grab something in the fridge, I'll take a pack of these," Dr. Diamonds shares about his go-to convenience protein.
Delivering 16.4 grams of protein per 100 calories, smoked ham and deli meats like chicken and turkey breast are protein-packed options you can take anywhere. Dr. Diamonds recommends adding them to English muffins, toast, burgers, or scrambled eggs.

                8. Protein Ice Cream: The Healthy Indulgence
            
        ​Protein Ice CreamShutterstock"You have to have protein ice cream in your diet as part of that 20% of flexible foods," advises Dr. Diamonds. "It feels like a cheat code. It feels like you're cheating, but it's even better than a protein bar."
Dr. Diamonds recommends brands like Yasso, Halo Top, Arctic Zero, and Skinny Calm for store-bought options. For homemade versions, he suggests using a Ninja Creamy to transform protein shakes into delicious frozen treats.
"Just because of this, they can stay lean year round," Dr. Diamonds says about his clients who incorporate protein ice cream into their diets.

                9. Protein Milk: The Daily Staple Upgrade
            
        ​Fairlife: The High-Protein Milk Game-ChangerShutterstock"We have milk with almost everything," Dr. Diamonds points out, making protein-enhanced milk an easy way to boost your daily intake. Brands like Fairlife and Barbell offer high-protein milk varieties.
This simple swap works for coffee, shakes, cereal, and any recipe calling for milk. Dr. Diamonds notes that protein milk helped his mother meet her protein needs while recovering from dental surgery.
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                10. Canned Tuna: The Forgotten Protein Superfood
            
        ShutterstockDr. Diamonds calls canned tuna "the ugly stepchild" of protein sources, but emphasizes its incredible value: "In just eight ounces of canned tuna in water, you can hit 50 grams of protein."
The versatility is impressive—tuna pasta, tuna with rice, tuna with egg whites on toast, or simply eaten from the can. "Canned tuna is so underrated, and I should probably add it more into my foods," admits Dr. Diamonds.
For improved flavor, he suggests mixing it with fat-free mayo and adding it to rice or various snacks.

                Conclusion: Protein Is Your Secret Weapon
            
        ShutterstockAdding these 10 underrated protein sources to your diet can dramatically increase your daily protein intake without feeling like you're on a restrictive diet. Dr. Diamonds emphasizes that consistent protein consumption, combined with a caloric deficit and weightlifting, is the formula for success when trying to get lean.
Whether you're starting at 30% body fat or just looking to shed those last few pounds, these protein options will help fuel your transformation. Try incorporating just a few of these foods into your weekly meal plan and watch as your body begins to change.

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        Shutterstock
    
By Christopher RobackApr 02, 2025
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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.
Looking in the mirror these days, you might notice subtle changes in your body that weren't there in your 30s. That's because after 40, our metabolism naturally slows down and maintaining muscle becomes more challenging—making what we eat more important than ever. Discover the powerhouse proteins that can help you stay strong, energetic, and healthy after 40 in this science-backed guide to better nutrition.

                Why Protein Becomes More Important After 40
            
        ShutterstockAfter 40, our bodies go through significant changes that make protein more important than ever. Starting in your 40s, sarcopenia—the gradual loss of muscle mass and strength with age—begins to set in, making it crucial to increase protein intake to maintain muscle mass, independence, and quality of life. For women specifically, adequate protein helps combat age-related metabolic changes, supports bone health, and helps maintain a healthy weight.
Once you're between 40 and 50 years old, your protein needs increase to about 1-1.2 grams per kilogram of body weight daily, compared to the 0.8 grams recommended for younger adults. This higher intake helps prevent sarcopenia and maintain muscle quality in older adults.
Dr. Douglas Paddon-Jones, researcher at the University of Texas Medical Branch, explains: "To maximize muscle protein synthesis while being cognizant of total energy intake, we propose a dietary plan that includes 25–30g of high-quality protein per meal". This approach is more effective than simply increasing total daily protein. Read on to discover the best high-protein foods for women over 40.

                1. Greek Yogurt
            
        ​Solution #1: Increase Protein IntakeShutterstockGreek yogurt plays a starring role in protein-rich meals. A banana, Greek yogurt, and a hard-boiled egg together deliver about 19 grams of protein. Greek yogurt provides about 17 grams of protein per 3/4-cup serving—more than twice the amount found in regular yogurt.
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                2. Lean Fish (Salmon, Tuna, Trout)
            
        ShutterstockFish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. A half filet of salmon contains 40.4 grams of protein, while a can of tuna has more than 40 grams. The Cleveland Clinic recommends choosing seafood options that are higher in omega-3s and lower in methylmercury.

                3. Eggs
            
        ShutterstockOne large hard-boiled egg provides 6.3 grams of protein. Eggs are incredibly versatile and can be incorporated into any meal. Research shows that supplementing the diet with protein plus a regimen of heavy resistance exercise leads to the most improvement in muscle mass and strength in healthy older adults.

                4. Lean Poultry
            
        ​10. TurkeyShutterstockA 3-ounce chicken breast with a half-cup of rice and vegetables provides about 25 grams of protein. Turkey breast is another excellent option with about 26 grams of protein per 3-ounce serving, and it contains almost no fat while providing B vitamins, niacin, zinc, iron, and magnesium.
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                5. Lentils and Beans
            
        ShutterstockLentils are a good high-protein food option, especially for people who follow plant-based diets. One cup of lentils contains about 17.9 grams of protein, along with lots of vitamins, minerals, and fiber. The Mayo Clinic identifies plant sources such as beans, lentils, nuts, seeds, and soy as among the healthiest protein options.

                6. Cottage Cheese
            
        ShutterstockCottage cheese is an excellent source of protein that's easy to incorporate into meals. Dairy products like cottage cheese are rich in protein, calcium, and other essential nutrients. It can be eaten alone or mixed with fruits for a protein-rich snack.

                7. Nuts and Seeds
            
        ​Nuts and SeedsShutterstockAlmonds contain a good amount of vitamin E, magnesium, and phosphorus along with fiber to help you stay full longer. One cup of dry roasted almonds has about 30 grams of protein. Other excellent options include walnuts, chia seeds, and pumpkin seeds.
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                8. Lean Beef
            
        ​2. BisonShutterstockLean beef is a good source of protein, iron, zinc, and selenium. For optimal protein intake, Mayo Clinic recommends including foods with the amino acid leucine, which has been shown to preserve body muscle. "Leucine is found in higher amounts in animal foods: beef, lamb, pork, poultry, fish, eggs, milk and products made with milk," write Mayo Clinic experts.

                9. Quinoa
            
        ShutterstockHarvard Health identifies quinoa as a protein-rich food that's particularly beneficial for adults. It's higher in protein than many other grains and provides a complete protein source that's excellent for vegetarians.

                10. Soy Products
            
        ShutterstockSoybeans are a type of legume and a good source of plant-based protein. Just 3.5 ounces of boiled soybeans contain 18 grams of protein. They also contain antioxidants linked to health benefits. Tofu, tempeh, and edamame are all excellent soy-based protein options.
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                How to Incorporate These Proteins into Your Diet
            
        ShutterstockResearch suggests our bodies can only process about 20 to 40 grams of protein at a time. That means you shouldn't plan on getting a day's worth of protein in one or two meals. Rather, try to get some protein at every meal and supplement with healthy snacks that contain at least five grams of protein.
Here are some expert-approved meal ideas:
Breakfast: A banana, Greek yogurt, and a hard-boiled egg (19 grams of protein)
Lunch: An egg and bean burrito with a glass of milk (about 28 grams of protein)
Dinner: A 3-ounce chicken breast with a half-cup of rice and vegetables (25 grams of protein)
Snack: Greek yogurt with berries and nut-filled granola

                The Importance of Timing
            
        ShutterstockIf you're trying to maximize muscle growth and boost muscle recovery, eat a high-protein snack within 30 to 60 minutes of a strength-training session. Experts recommend spreading protein consumption throughout the day, with good protein sources at each meal.

                Expert Advice on Protein and Exercise
            
        ShutterstockAccording to Cleveland Clinic, treatment for sarcopenia typically includes lifestyle changes. These modifications to your lifestyle behaviors can treat and help reverse sarcopenia. Physical activity and a healthy diet with increased protein intake are particularly important.
To help prevent sarcopenia, maintain a physically active lifestyle that includes exercises such as resistance training and aim for 20 to 35 grams of protein in each meal.
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                Final Word
            
        ShutterstockAs women age past 40, prioritizing protein intake becomes essential for maintaining muscle mass, supporting metabolism, and preserving overall health. By incorporating these 10 high-protein foods into your daily diet and pairing them with regular strength training, you can help combat age-related muscle loss and maintain your strength, mobility, and independence for years to come.
Don’t forget to consult with your healthcare provider before making significant changes to your diet, especially if you have kidney issues or other health concerns that might be affected by increased protein intake. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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        30 Best Protein Foods That Melt Fat Quickly
    
        Copyright Autumn Bates/YouTube/Shutterstock
    
By Christopher RobackFeb 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Tired of eating the same protein foods while seeing minimal results? You might be choosing the wrong proteins. Not all protein sources are created equal – some can actually help accelerate your fat loss, while others might be holding you back.
"It's really important to eat enough protein to help prevent ruining your metabolism while you lose weight. But some protein-rich foods are a lot better at doing this than others," explains Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance and 600,000 subscribers following her tips on YouTube.
Looking to boost your protein intake while losing weight? This ranking breaks down the best protein sources from good to absolute best. Let’s start with the basics:

                30. Quinoa
            
        "Quinoa is often praised as a protein powerhouse, but the numbers tell a different story," Autumn says in her post. With just 8 grams of protein and 34 grams of net carbs per cup when cooked, it's not the protein champion many believe it to be. While it's nearly a complete protein, Autumn notes its DIAZ score (protein absorption rate, which tells us how effectively your body can use the protein to build and maintain lean muscle.) is relatively low.

                29. Almonds
            
        ShutterstockDespite their healthy reputation, almonds don't pack the protein punch many expect. Autumn explains that their protein quality is so low it's barely measurable, making them better suited as a healthy fat source than a protein source.

                28. Peanuts
            
        Shutterstock
"You only get 7 grams of protein for about 190 calories of peanuts," Autumn points out. Compare this to beef, which provides 27 grams of protein for the same calories. Plus, peanuts are low in crucial nutrients like zinc, iron, and vitamin A.

                27. Regular Yogurt
            
        ShutterstockWhile nutritious, regular yogurt offers just 5-7 grams of protein per cup, Autumn notes. That's significantly less than its concentrated cousin, Greek yogurt, making it a less efficient protein source for weight loss. Moving Up: The Decent Options

                26. Seitan
            
        Shutterstock
Made from wheat protein, seitan offers a decent amount of protein but falls short in several areas. "It's incomplete protein with a lower DIAZ score," Autumn explains, "and it's notably nutrient-poor compared to other options."

                25. Beans (General Category)
            
        ShutterstockWhile beans provide some protein, Autumn points out their inefficiency: "To get 28 grams of protein from black beans, you're also consuming 54 grams of net carbs and 482 calories." This high carb-to-protein ratio makes them less ideal for weight loss goals.

                24. Seeds (General Category)
            
        ShutterstockHemp seeds lead this category with a moderate DIAZ score. "Seeds can provide some valuable nutrients," Autumn says, noting that pumpkin seeds offer magnesium while hemp seeds provide plant-based omega-3s.
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                23. Chickpeas
            
        ShutterstockOne cup of cooked chickpeas provides 15 grams of protein alongside 33 grams of net carbs. Autumn appreciates their fiber content and nutrients like folate, iron, and zinc, though she notes the minerals aren't as bioavailable as in animal sources.

                22. Ezekiel Bread
            
        Shutterstock
This sprouted grain bread stands out from regular bread with about 10 grams of protein per two slices. "The fermentation and sprouting process makes nutrients more absorbable," Autumn explains, though she notes its DIAZ score isn't well documented.

                21. Buckwheat
            
        ShutterstockWhile it's a complete protein with a decent DIAZ score, buckwheat's numbers are modest: 6 grams of protein per cup cooked, with 29 grams of net carbs. Autumn appreciates its medium glycemic load, making it a reasonable choice when whole grains are desired. Now let’s move to middle tier.

                20. Pea Protein Powder
            
        Shutterstock
"The DIAZ scores for pea protein are mixed," Autumn notes. While it's high in protein, she's observed digestive issues in many clients, and it lacks the nutrient density of whole foods.

                19. Oysters
            
        ShutterstockThough not typically thought of as a protein source, oysters offer about 11 grams of protein per 4 ounces. "They're one of the best sources of vitamin B12," Autumn highlights, though their relatively low protein density keeps them from ranking higher.

                18. Yellow Split Peas
            
        ShutterstockWith 16 grams of protein and 20 grams of net carbs per cooked cup, yellow split peas offer a better protein-to-carb ratio than many plant sources. Autumn notes their decent DIAZ score and good folate content.

                17. Soy Protein Powder
            
        ShutterstockRanking higher than pea protein due to its better DIAZ score, soy protein powder still falls short of animal-based options. "It's a decent choice for plant-based dieters," Autumn says, "but like all powders, it lacks the nutrient complexity of whole foods." Now the list is getting serious.

                16. Tofu
            
        ShutterstockWhile you need about 9 ounces to get 30 grams of protein, tofu's complete amino acid profile makes it noteworthy. "It's a versatile option for plant-based eaters," Autumn explains, though she prefers its fermented cousin, tempeh.

                15. Edamame
            
        ShutterstockOne cup provides 12 grams of complete protein with only 3 grams of net carbs. While not fermented like tempeh, Autumn appreciates its whole-food status and nutrient profile.

                14. White Fish
            
        ShutterstockLean and protein-rich, white fish earns its spot with high protein content and good digestibility. Though lower in some nutrients compared to fatty fish, Autumn notes it's an excellent low-fat protein source.

                13. Whey Protein
            
        Shutterstock"Whey protein is an excellent way to boost protein intake," Autumn states. While it lacks the full nutrient profile of whole foods, its high DIAZ score and protein density make it valuable for meeting protein goals.

                12. Lamb
            
        ShutterstockRich in nutrients and high in protein, lamb only ranks slightly lower than some other meats due to its higher fat content. "Four ounces of lamb provides 25 grams of protein and 22 grams of fat," Autumn explains, noting this affects its protein density. And finally time for elite tier: the best of the best.

                11. Tempeh
            
        ShutterstockLeading the plant-based category, fermented tempeh offers improved nutrient availability and digestibility. "Its fermentation process makes it one of the most beneficial forms of soy," Autumn emphasizes.

                10. Turkey
            
        ShutterstockHigh DIAZ score and lean protein content put turkey near the top. Autumn notes its decent choline content, though it's somewhat lower in zinc and iron than red meat.

                9. Pork
            
        Shutterstock"The protein content varies significantly by cut," Autumn explains. Leaner cuts like pork loin offer excellent protein density and valuable nutrients like choline and zinc.

                8. Chicken
            
        ShutterstockA classic for good reason, chicken offers excellent protein density and a high DIAZ score. While not as nutrient-dense as some red meats, its lean profile makes it a weight loss favorite.

                7. Eggs
            
        Shutterstock"Eggs are essentially a multivitamin," Autumn declares. Rich in choline, vitamin K2, and vitamin A, eggs only rank below the top tier due to their moderate protein content (5-7 grams per egg).

                6. Venison
            
        Shutterstock
Lean and nutrient-rich, venison combines high protein content with an impressive nutrient profile. Autumn places it among the top choices for its excellent protein quality and density.

RELATED:20 Superfoods for People Over 50

                5. Greek Yogurt/Cottage Cheese
            
        ShutterstockThese dairy powerhouses offer impressive protein content (20-25 grams per cup) along with calcium and other nutrients. "They're also generally well-tolerated by those with lactose sensitivity," Autumn notes.

                4. Fatty Fish (Salmon, Sardines, Anchovies)
            
        ShutterstockCombining high-quality protein with essential omega-3 fatty acids, these fish varieties offer outstanding nutritional value. "They're providing protein plus nutrients that are hard to get elsewhere," Autumn emphasizes.

                3. Shrimp
            
        Shutterstock"Shrimp is one of those sneaky sources of protein that's actually very nutrient dense," Autumn reveals. Ranking among the top eight most nutrient-dense foods in research, shrimp combines excellent protein quality with impressive nutrient content.

                2. Bison
            
        ShutterstockNearly identical to beef in protein quality and nutrient density, bison earns its spot near the top. Autumn appreciates its excellent DIAZ score and comprehensive nutrient profile.

                1. Beef
            
        ShutterstockTaking the top spot, beef combines excellent protein density, superior DIAZ score, and outstanding nutrient richness. "It's been rated one of the most nutrient-rich foods available," Autumn concludes, noting its particular value for iron and zinc content.
Remember: The best protein choice for you depends on your individual needs, preferences, and dietary restrictions. Use this ranking as a guide while considering your personal health goals and dietary requirements.

                Why These Proteins Work Better Than Others
            
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
Autumn evaluates protein sources using three game-changing factors that determine their fat-melting potential:
 The Absorption Factor
"We can't just look at how much protein is in something – we need to know how well we actually absorb it," Autumn explains. This is measured by the DIAZ score, which tells us how effectively your body can use the protein to build and maintain lean muscle.
 The Density Secret
Some foods marketed as "high-protein" actually require you to eat a lot more calories to get meaningful protein amounts. For example, Autumn points out that "you get 27 grams of protein for the same calories with beef compared to just 7 grams from peanuts."
 The Nutrient Multiplier
Foods that combine high protein with essential nutrients help optimize your metabolism. "We need to make sure that it's nutrient dense because that's going to make sure that we're actually living our healthiest possible lives while we're also achieving a weight loss goal," Autumn emphasizes.

                Animal vs Plant Proteins: What You Need to Know
            
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
The Animal Protein Advantage
"All animal sources of protein except for collagen are going to be high DIAZ," Autumn reveals. This means your body can use these proteins more effectively for building and maintaining muscle while losing fat.
 Plant Protein Truth
While plant proteins can support your goals, Autumn notes that "all of these are generally going to have a lower DIAZ score." This doesn't mean you should avoid them – just choose wisely and know how to combine them effectively.

                Making These Proteins Work for Fat Loss
            
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
For optimal results, Autumn recommends:
Choose proteins from the top tiers whenever possible
Combine lower-ranked plant proteins to create complete protein profiles
Time your protein intake strategically throughout the day
Focus on the most nutrient-dense options for your calories.

                The Bottom Line
            
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
Your protein choices can make or break your fat loss results. "If you're trying to get more protein, focus on the sources that give you the most bang for your nutritional buck," Autumn advises. By choosing from these ranked proteins and understanding how to use them effectively, you can optimize your body's fat-burning potential while maintaining lean muscle.
Remember: The best protein choice is one that you'll consistently include in your diet. Use this ranking as your guide to make informed decisions about which proteins will best support your fat loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        The 5 Most Overlooked Proteins That Help with Weight Loss
    
Copyright clean_and_delicious/Instagram
By Christopher RobackNov 15, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Looking to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.
Make Cottage Cheese Your New Go-To Protein Source"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.
RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change
Transform Your Meals with Eggs and Egg WhitesShutterstock
Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.
Stock Up on Canned Fish for Quick ProteinShutterstock
"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."
Use Greek Yogurt as Your Protein-Rich Kitchen StapleShutterstock
According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.
RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now
Make Ground Bison Your Weeknight Protein SolutionShutterstock
"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.
Simple Tips for Protein SuccessShutterstock
Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.
The Science Behind Protein NeedsShutterstock
According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.
Why Protein Matters After 40Shutterstock
"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."
RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later
Choosing the Right Protein SourcesShutterstock
WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Best High-Protein Foods for Weight Loss 
    
Autumn Bates/YouTube
By Leah GrothJul 10, 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
   Alek Korab
✓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 need to amp up your protein intake, but aren’t sure which to incorporate into your diet? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In one of her viral videos she discusses the 10 best high protein foods for weight loss. “Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal,” she says, maintaining they will “help you tap the fat burning and achieve your weight loss goals.”
EggsThe first protein pick of Autumn’s is the “humble egg,” she says, noting that one egg has 6 grams of protein. “Eggs are really great per weight loss goal because it contains both protein and fat. So I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit more,” she says. She adds that there are studies that have found that “when you eat eggs for breakfast versus some other types of breakfast foods like cereal, that the eggs help people feel more full for longer.”
SalmonShutterstock
The second protein she likes is salmon. “Three ounces of cooked salmon has about 22 grams of protein, but it also is rich in Omega-3 fatty acids that are an anti-inflammatory,” she says. She adds that it is “really rich in selenium and selenium is required for phase two liver detox. So not only do you get a lot of protein with just a bit of salmon, you also get a lot of selenium and anti-inflammatory Omega-3 fats.”
Whey ProteinShutterstock
Next up, whey protein powder. “For a long time whey protein was really just seen as the protein for athletes, but there are a lot of other health benefits to whey protein other than just being a really high protein,” she explains. It is also “really high in an amino acid called cystine,” which “is also required for that phase two liver detox.”
BeefShutterstock
Next is beef. Her favorite is ground beef, “because it is so versatile and it tends to be really budget friendly. And three ounces of cooked beef has around 22 grams of protein and it's so easy to use,” she says. She opts for the 85/15, which has “just a little bit more fat and helps to boost satiety from both protein and fat” and uses it in tacos,  zucchini bolognese, and zucchini lasagna.
PoultryShutterstock
“Now the next is chicken and really any type of poultry, but chicken is probably one most people are using, maybe the other one being a bit of turkey as well,” says Autumn. “Any cut can work because chicken tends to be more lean. It is going to be a little bit higher in protein and a little bit lower in fat. So because of that, if you really struggle with satiety, you might want to cook your chicken in a little bit extra, a butter olive oil or pair it with avocado so you can make up for that slightly lower fat and make sure that you're satisfied and prevent cravings." She notes that three ounces of cooked chicken breast offers 27-28 grams of protein. “So it is pretty packed with protein.”
Full Fat Greek YogurtShutterstock
Next up is full fat Greek yogurt. “I know what you're thinking: Full fat. Isn't that not good for you? But there's actually been a lot of research lately, specifically on full fat dairy products and how it can be preventative against obesity. And what the researchers are saying is that it's likely because of both the fat as well of the protein that's in Greek yogurt or other full fat dairy products. So both of those combined help you to feel really satiated,” says Autumn. “So it can help to prevent cravings for foods that might work against your goals.” She uses it in smoothies, makes smoothie bowls, and stirs it into chia pudding. “Just one cup of Greek yogurt will give you about 20 grams of protein.”
Fermented Soy ProductsShutterstock
“One of the best options for plant-based proteins are going to be fermented soy products,” Autumn claims. “Now I specifically recommend fermented soy products if you're going to use soy as a protein source because it helps to break down some of the antinutrients of soy.” From “a plant-based perspective, the highest quality protein source” is tempeh. “And you can use this in a lot of similar ways that you would ground meat. Like you can chop it up and make ground Tempe tacos added into stir fry. Really, there's a lot of easy ways to use tempeh.”
PorkShutterstock
Next up, pork. “I actually don't talk a lot about pork on my channel mostly because I didn't grow up eating it. So I'm not used to eating it that often. But it actually is a good high quality protein source,” Autumn says. “So a common cut for pork is going to be like pork tenderloin and about three ounces cooked is going to have roughly 24 grams of complete protein.”
Cottage CheeseShutterstock
One of her “absolute favorite proteins” is cottage cheese. “It's really rich in protein. Just about one cup will have anywhere between 24 to 28 grams of protein. That's a lot with just one cup,” she says, adding that it's a full fat dairy product that offers a lot of the same perks as Greek yogurt. “Just make sure that you check the ingredients and that you're not getting something that has any added sugar,” she says.
Anchovies and SardinesShutterstock
Last one on her list is anchovies and sardines. She notes that they are “really rich in Omega-3 fats,” and that there is research finding that fish oil “can actually help to reduce abdominal fats,” she says. “So not only do you get protein, which is really important for body recomposition, you also get the beneficial Omega-3 fats or the fish oil.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        3 Simple Tips to Burn More Fat on Ozempic and Mounjaro
    
        5 Expert Tips to Keep Weight Off After Ozempic
    
        Copyright The GYN MD/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
        ​Increased Hunger Throughout Your DayShutterstockThe 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
            
        ​Potential Challenges to Watch ForShutterstockBefore 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
            
        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
            
        ​SalmonWhen 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
            
        Simple Cardio Routines for Weight Loss in 60 DaysShutterstockNo 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
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockThe 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
            
        ​Why Stopping MattersShutterstockWeight 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.
Nutrition & Diet
        She Lost Over 100 Pounds with These Low Carb Costco Meals
    
        Copyright Low Carb Love/YouTube
    
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
        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
            
        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
            
        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
            
        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
            
        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
            
        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
            
        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
            
        ​Kirkland Signature Sous Vide Egg BitesCopyright CostcoAnd 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.
Fitness & Workouts
        5 Daily Habits Secretly Ruining Your Lower Back, According to a Physical Therapist
    
        I'm a PT and These 8 Moves Are Perfect For Inflexible People
    
        Copyright Tone and Tighten/YouTube
    
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Back pain is one of the most common complaints physical therapists hear, affecting millions of people daily. Dr. Jared Beckstrand, a Doctor of Physical Therapy specializing in orthopedic rehabilitation and athletic performance, has seen this pattern repeatedly in his practice. As the creator of the Tone and Tighten YouTube channel, Dr. Beckstrand shares expert advice on alleviating various types of pain. "Most patients make good progress until suddenly they report a major setback," Dr. Beckstrand says in his post. "Almost always, it's due to one of these five common habits." Read on to discover what might be sabotaging your recovery and the simple solutions that could provide immediate relief.

                Mistake #1: Poor Sitting Habits
            
        Sitting for extended periods is the number one culprit behind back pain flare-ups. "Whether at your desk, in your car, or relaxing on the couch, prolonged sitting puts tremendous pressure on your spine," Dr. Beckstrand explains. Most people don't maintain proper posture while sitting, creating a rounded C-shape in the lower back. This position increases pressure on the front of the vertebrae, causing discs to bulge backward where nerve structures like the sciatic nerve are located.

                Solution #1: Take Standing Breaks
            
        ShutterstockTake regular standing breaks throughout your day. Dr. Beckstrand recommends standing for about five minutes every hour, even gently bending backward to relieve pressure. If you must sit, support your lower back with a small towel to maintain a neutral spine position rather than that harmful C-shape. "Simply standing up, maybe bending over backwards a little bit is going to be crucial in helping you to feel better and in taking breaks just throughout your day," says Dr. Beckstrand.

                Mistake #2: Harmful Stretching Routines
            
        ShutterstockMany people instinctively stretch when feeling back tightness, but certain stretches actually worsen bulging disc problems. "The most common culprit that I see are any stretches that promote this flexion or this forward rounding activity," Dr. Beckstrand warns. Common culprits include hamstring stretches or yoga's child's pose – anything that rounds your back forward by bringing your chest toward your knees places significant stress on discs.

                Solution #2: Extension-Based Movements
            
        ShutterstockFocus on extension-based activities instead of forward-bending stretches. "This is probably my favorite is going to be the cobra pose," Dr. Beckstrand recommends. Start by lying on your stomach with elbows beneath your shoulders, holding for 10 seconds, then resting for 10 seconds. Repeat this about 10 times. "Eventually we want to get up even into this full cobra position where my elbows are actually locked out. That's a really good stretch for my lower back," explains Dr. Beckstrand. This puts pressure on the back of the disc, helping to relocate it properly and alleviating sciatic symptoms.

                Mistake #3: Doing the Wrong Core Exercises
            
        ​Target Side Core MusclesShutterstockCore weakness is frequently blamed for back pain, but many people choose exercises that worsen their condition. "The number three thing to avoid are the wrong core exercises, specifically anything where you're folding forward," says Dr. Beckstrand. He specifically points out that "sit-ups or exercises like a Russian twist" are probably the two most common culprits that aggravate lower back pain.

                Solution #3: Focus on Posterior Chain Strength
            
        ​5. Glute BridgesShutterstockFocus on strengthening your posterior chain (back side) before aggressively working your abs. "My favorite exercise for that is the bridges," Dr. Beckstrand suggests. "What you're going to do is lay down on your back with your knees bent. I'm going to squeeze my glutes, contract my glute muscles, and raise my hips up towards the ceiling." Hold for three seconds before slowly lowering back down. This engages your core muscles without the harmful flexion that increases pressure on your lumbar spine.

                Mistake #4: Compression-Heavy Exercises
            
        ​Space and Means Haves: Squat Rack, Smith Machine ComboShutterstockCertain strength training exercises can significantly worsen bulging disc problems by increasing spinal compression. "Anything that's going to increase compression in your spine should probably be avoided," Dr. Beckstrand cautions. "I'd say that barbell squats are the number one culprit for this, but I also like to recommend people avoid exercises where they're bending over and picking up a load. So this is going to be your deadlifts, your bent over rows, exercises like that."

                Solution #4: Try Spinal Decompression
            
        ShutterstockInstead of compression-heavy exercises, try decompression techniques. "I tell people to swap out that barbell for a pull-up bar and do some decompression to your spine," Dr. Beckstrand recommends. Hang from a pull-up bar with your toes lightly touching the floor, allowing your spine to elongate while you relax your back muscles. "What we're doing there is we're actually taking the pressure off of that disc, offering it a little bit of some relief as well," explains Dr. Beckstrand.

                Mistake #5: Poor Sleep Positioning
            
        ShutterstockYour sleeping position can dramatically impact how you feel when you wake up. "The most common culprit that I see on this one is those who sleep on their side with their knees tucked up into their chest," Dr. Beckstrand explains. "Again, we're putting the spine in this flexed position, puts a lot of pressure on the nerve in the back, and then we're staying there for a prolonged period of time."

                Solution #5: Support Your Spine During Sleep
            
        ShutterstockFor side sleepers, Dr. Beckstrand recommends: "If you do sleep on your side, what I want you to do is put a pillow in between your knees. That's going to help to keep your spine and pelvis in a more neutral alignment." Keep just a soft bend in your hips and knees rather than tucking them tight to your chest. "The other thing that you can do, if you can switch positions, I like back sleeping or sleeping on your back for this problem with a couple of pillows under your knees," advises Dr. Beckstrand. This position provides optimal spine support, unlocks tight hip flexors, and decreases pressure throughout your back.

                Take Control of Your Recovery Today
            
        5 Exercises You Can Do Without Leaving Your DeskShutterstockBack pain doesn't have to dictate your life. By implementing these expert-recommended adjustments, you can take active steps toward recovery. "So the number one thing to avoid sitting with poor posture for long periods of time, stand up and take regular breaks or improve your posture with support," Dr. Beckstrand notes. Start with the modification that seems most relevant to your situation, then gradually incorporate the others. Small improvements compound over time, eventually leading to significant pain reduction and increased function. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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