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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.

This Nutritionist Lost 15 Pounds by Eating These 7 “Busy Woman” High-Protein Foods

One coach dishes on the foods she eats to slim down.

Leah Groth
By Leah GrothNov 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Trish_Koeslag_liftwithtrish6
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothNov 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Nutrition & Diet

Are you desperate to find some simple protein sources to help you lose weight? Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new post, she dishes on her diet. “The busy woman protein sources I eat on repeat to stay fit and lean at 49,” she writes in the Instagram video. “Calling all my busy Queens! If you want to shed some fat before the holidays, then you have no time to waste; are you ready to make it count? Let’s go,” she adds in the post.

Protein Is Key for Weight Loss

‘The smartest move I made for lasting weight loss was simplifying everything - including my protein. Keeping things easy makes all the difference,” she writes. “I want you to keep your protein simple, too, because that is the magic macro.”

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

Her first favorite? Cottage cheese. She explains that a 250-gram serving boasts 28 grams of protein. Just skip the honey or sugar and toss in fruit for a sweet addition. “Throw in some berries!” she suggests.

Greek Yogurt

Natural creamy Greek yoghurt on wooden table backgroundShutterstock

Another easy way to get your protein fix? Greek yogurt, says Trish. A 250-gram serving offers 24 grams of protein. While she doesn’t suggest eating flavored or sweetened Greek yogurt, you can toss in fruit to get your sweet fix. “Add in banana and nuts!” she says.

RELATED: This Guru Doctor Reveals 8 Hormone Mistakes Making You Gain Weight After 40

Eggs

A close up of soft boiled eggsShutterstock

And don’t overlook the nutritional value of eggs. Trish points out that three eggs offer 18 grams of protein. You can also eat egg whites and still reap the protein benefits, or use one yolk and more whites. “Smash them on some rye toast!” she recommends.

Rotisserie Chicken

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Another easy protein fix that works for both lunch and dinner? Rotisserie chicken. Trish reveals that a 100-gram serving offers 31 grams of protein. However, you should probably skip the skin and just eat the meat. “Add some roasted veggies and potato!” she says.

Smoked Salmon

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

Are you feeling like some fish and need to get in some omega-3 fatty acids? Trish suggests eating smoked salmon: A 150-gram serving boasts 34 grams of protein, she says. She suggests eating it “on rice cakes with Laughing Cow!”

RELATED: This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Shrimp Cocktail

Delicious shrimp cocktail with tomato sauce, closeupShutterstock

If you are at a party and are looking for a protein fix, stick with a shrimp cocktail, says Trish. 100 grams of shrimp offers a surprising 25 grams of protein. “Dip it in some cocktail sauce!” she says.

Whey Protein Powder

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

Lastly, she notes that an easy way to achieve your protein goals is whey protein powder. One 35-gram serving offers 23 grams of protein. Sure, you can add it to your smoothie, but she also recommends making “a mug cake with it!”

She Still Eats Chocolate But in Moderation

Chocolate Morsels Spread for Food Background. Full frame of Chocolate ChipsShutterstock

In another post, she reveals that she still eats the foods she loves. “I eat chocolate every day, but … I eat it in moderation,” says Trish. “I weigh out a moderate portion of chocolate chips, and I’ll add it to my last meal of the day (which is always something sweet like my creamy ice cream or my chocolate mug cake). Eating foods you love, even when ‘dieting’ is a must.”

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

She Prioritizes Whole Foods

“I don’t buy into eating foods just because they’re “healthy” for me, but …I do prioritize whole foods 90% of the time because they offer the nutrients my body needs to thrive,” says Trish. “If you don’t like Brussels sprouts, don’t eat them.” 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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Nutrition & Diet

She Lost 45 Lbs With 6 High-Protein Foods

Katie Dunlop Love Sweat Fitness
10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackJan 15, 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.

Standing in the grocery store, overwhelmed by choices and unsure what to buy for your weight loss journey? Katie Dunlop knows this feeling all too well. After transforming her body and losing 45 pounds, she discovered that protein was the game-changer. "I've noticed that when I am focused on eating more protein and my goal's been like 140 grams a day, I'm able to lose belly fat, lean out, and just see more definition in my body," Katie shares. Now a certified fitness trainer with a thriving YouTube channel, she reveals the exact protein-rich foods that made the difference.

Start With a Smart Shopping Strategy

"When I first started my 45-pound weight loss journey, I made a rule for myself to always shop the perimeter of the grocery store first because that's where you find your fresh whole foods," Katie explains in her post. This simple strategy ensures you fill your cart with nutrient-dense options before venturing into the inner aisles.

Load Up on Protein-Rich Bone Broth

One of Katie's top protein sources might surprise you. "Bone broth has honestly helped transform my health and help me get more protein without feeling like I'm eating all day long," she reveals. With 19 grams of protein per 16-ounce container, it's an easy way to boost your daily intake. Katie suggests drinking it plain or using it as a base for protein-packed soups.

RELATED: Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Choose the Right Greek Yogurt

"Greek yogurt is the yogurt you should be having if you're having yogurt because it has the highest protein," Katie emphasizes. She recommends selecting varieties with at least 15 grams of protein and less than 5 grams of sugar per serving. Her go-to option packs 20 grams of protein per serving.

Incorporate Lean Ground Turkey

Katie recommends 93% lean ground turkey as a versatile protein source. "It literally takes three minutes to cook ground anything, especially ground Turkey," she says. The key is choosing meat with some fat content: "93% lean, 7% fat – that's kind of the perfect ratio. If you're getting 99% fat free, it's going to taste terrible."

RELATED: Coach Lost 10 Pounds in 2 Months Eating 10 "Practically" Zero-Calorie Foods

Add Protein-Packed Tuna

"When you are short on time or just need something fast that I can prep ahead, I'll prep a big container of it," Katie shares about tuna, which provides an impressive 33 grams of protein per can. Her pro tip: "Buy it in water, no salt added. That is the key."

Don't Skip the Power Seeds

"Pumpkin seeds are so underrated," Katie notes. With 8 grams of protein in just a quarter cup, they're an easy addition to meals. "I've been throwing these on all my salads, throwing 'em on dinners. They have so much zinc and iron, copper, magnesium."

Make Smart Snacking Choices

For sustained energy and continued weight loss success, Katie emphasizes the importance of protein-rich snacks. She recommends sugar-free beef jerky, which provides 12 grams of protein per ounce. "If you are trying to eat more protein, if you're trying to eat healthier, if you're trying to lean out and lose some weight this year, again, the protein's going to be the key."

RELATED: Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat

Know Your Protein Goals

"Most women especially do not get enough protein every day," Katie explains. "If you feel like you've been working out and eating well and not seeing your body change, you likely just need to increase your protein and you'll see things start to change because it really does impact our ability to lose weight, balance out our hormones, create muscle."

This protein-focused approach isn't just about weight loss. As Katie notes, "Eating like this isn't just about weight loss, but this is going to support your hormone health, your energy levels, you're going to sleep better. All of those things come along with what we put in our body." And if you enjoyed this article, take advantage ofthese 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 42 Lbs With 5 High-Protein Meals

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackFeb 12, 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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 45 Lbs These 4 High-Protein Meals

Katie Dunlop Love Sweat Fitness
Copyright lovesweatfitness/Instagram
Christopher Roback
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

Standing in your kitchen, staring at all those meal prep containers, you might feel overwhelmed. The tiny portions, the time commitment, the expense – it can all seem like too much. Katie Dunlop once felt the same way, until she discovered a system that changed everything.

"When I first started my 45-pound weight loss journey, I felt like meal prepping was so unrealistic," Katie shares. "But I realized I was missing out because it makes it so much easier to stay on track with your goals." Now a certified personal trainer, Katie has maintained her weight loss by developing an efficient meal prep system that delivers 100 grams of protein daily while keeping preparation time under an hour.

A Simple Approach to Meal Prep Success

"One of the biggest misconceptions is that eating healthy or eating to lose weight has to be really restrictive," Katie explains. Her approach proves otherwise – preparing four protein-packed meals, including breakfast, lunch, dinner, and a snack, in just 56 minutes.

Essential Tools for Quick Prep

Before starting your meal prep journey, Katie recommends having these basics:

  • Portion-controlled containers (bento boxes or glass containers)
  • Mason jars for dressings and overnight oats
  • A dedicated sheet pan for cooking meat
  • Basic mixing bowls
  • Air fryer and Instant Pot (optional but time-saving).

Meal 1: High-Protein Breakfast Tacos

"These breakfast tacos alone give you 20 grams of protein, which is absolutely amazing for starting your day," Katie notes. Her recipe combines eggs and egg whites for balanced protein and healthy fats. "We're going to do eggs and egg whites, and this is gonna really help balance out so you're not getting too much fat per serving," she explains. She adds turkey sausage and sneaks in spinach for extra nutrients. The tacos can be made with either grain-free or corn tortillas, depending on your preferences. "You can obviously do anything with this, but it's just kind of the easiest way to make a bunch all at once," Katie shares.

Meal 2: Protein-Packed Loaded Caesar Salad

Katie's reinvented Caesar salad starts with perfectly cooked chicken breast. Her secret? "Non-fat Greek yogurt, which is super high in protein. It's going to help lock in a bunch of the moisture for our meal prep chicken," she reveals. The chicken is seasoned with an Italian blend and extra garlic, then baked at 450°F for about 20 minutes. For the dressing, Katie creates a protein-rich alternative: "This is truly the simplest caesar-style dressing you could make without all the fats, but still tasting rich and creamy." The dressing combines Greek yogurt, lemon, garlic, Worcestershire sauce, salt, and pepper. She adds chickpeas for additional protein and carrots for crunch instead of traditional croutons.

Meal 3: Quick High-Protein Stir-Fry

The dinner prep focuses on a flavorful ground beef stir-fry. "I'm using 85/15 lean ground beef, so I don't really need to add any oils because it's going to have them in there naturally," Katie explains. Her homemade sauce combines coconut oil, amino acids (or coconut aminos), toasted sesame oil, and sriracha. "I avoid buying teriyaki sauce because they're loaded with sugars," she notes. The rice is cooked in bone broth instead of water: "It's those little sneaky ways you can get in more protein. It's going to add a little bit of calories, but honestly who cares - you're getting good healthy protein, all the nutrients and minerals."

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

Meal 4: Chocolate Chunk Overnight Oats

"What I like about doing overnight oats is you can make it hot or cold," Katie shares. Her protein-rich snack combines oats with chocolate protein powder and almond milk. "You could do chia seeds as well if you'd prefer those," she suggests. For added flavor and nutrients, she tops each portion with banana and peanut butter. "These are actually like a really good size and you're still gonna get a decent amount of protein in them," she explains. The recipe provides about 20 grams of protein per serving.

Time-Saving Strategies

Katie's efficient approach includes:

  • Starting with the longest-cooking items first
  • Using multiple cooking methods simultaneously
  • Preparing sauces while other items cook
  • Immediate portioning into containers.

Storage Tips for Success

"I like dressing them later, not ahead of time," Katie advises about salads. She recommends storing dressings and sauces separately in small mason jars, adding them just before eating to maintain freshness. For the breakfast tacos, she recommends thinking of them like street tacos - smaller portions that are satisfying and protein-rich. With salads, she suggests: "You can go wild obviously with as much greens if you're like I need to pack it in." For the stir-fry, she recommends about a half cup of rice per container, adding the sauce just before eating.

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

Making Healthy Sustainable

Through her journey of losing 45 pounds and keeping it off, Katie has proven that meal prep doesn't have to be overwhelming. "Through my own weight loss journey, I lost 45 pounds, I've kept it off, I like transformed my life," she shares. Her system demonstrates that with the right approach, anyone can prepare a week of protein-rich, weight-loss-friendly meals in under an hour.

Ready to transform your meal prep routine? With these four protein-packed meals and smart prep strategies, you can prepare a full week of healthy eating in under 60 minutes, making weight loss both achievable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

This Nutritionist Lost 15 Pounds by Eating These 7 “Busy Woman” High-Protein Foods

Trish_Koeslag_liftwithtrish6
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothNov 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you desperate to find some simple protein sources to help you lose weight? Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new post, she dishes on her diet. “The busy woman protein sources I eat on repeat to stay fit and lean at 49,” she writes in the Instagram video. “Calling all my busy Queens! If you want to shed some fat before the holidays, then you have no time to waste; are you ready to make it count? Let’s go,” she adds in the post.

Protein Is Key for Weight Loss

‘The smartest move I made for lasting weight loss was simplifying everything - including my protein. Keeping things easy makes all the difference,” she writes. “I want you to keep your protein simple, too, because that is the magic macro.”

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

Her first favorite? Cottage cheese. She explains that a 250-gram serving boasts 28 grams of protein. Just skip the honey or sugar and toss in fruit for a sweet addition. “Throw in some berries!” she suggests.

Greek Yogurt

Natural creamy Greek yoghurt on wooden table backgroundShutterstock

Another easy way to get your protein fix? Greek yogurt, says Trish. A 250-gram serving offers 24 grams of protein. While she doesn’t suggest eating flavored or sweetened Greek yogurt, you can toss in fruit to get your sweet fix. “Add in banana and nuts!” she says.

RELATED: This Guru Doctor Reveals 8 Hormone Mistakes Making You Gain Weight After 40

Eggs

A close up of soft boiled eggsShutterstock

And don’t overlook the nutritional value of eggs. Trish points out that three eggs offer 18 grams of protein. You can also eat egg whites and still reap the protein benefits, or use one yolk and more whites. “Smash them on some rye toast!” she recommends.

Rotisserie Chicken

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Another easy protein fix that works for both lunch and dinner? Rotisserie chicken. Trish reveals that a 100-gram serving offers 31 grams of protein. However, you should probably skip the skin and just eat the meat. “Add some roasted veggies and potato!” she says.

Smoked Salmon

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

Are you feeling like some fish and need to get in some omega-3 fatty acids? Trish suggests eating smoked salmon: A 150-gram serving boasts 34 grams of protein, she says. She suggests eating it “on rice cakes with Laughing Cow!”

RELATED: This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Shrimp Cocktail

Delicious shrimp cocktail with tomato sauce, closeupShutterstock

If you are at a party and are looking for a protein fix, stick with a shrimp cocktail, says Trish. 100 grams of shrimp offers a surprising 25 grams of protein. “Dip it in some cocktail sauce!” she says.

Whey Protein Powder

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

Lastly, she notes that an easy way to achieve your protein goals is whey protein powder. One 35-gram serving offers 23 grams of protein. Sure, you can add it to your smoothie, but she also recommends making “a mug cake with it!”

She Still Eats Chocolate But in Moderation

Chocolate Morsels Spread for Food Background. Full frame of Chocolate ChipsShutterstock

In another post, she reveals that she still eats the foods she loves. “I eat chocolate every day, but … I eat it in moderation,” says Trish. “I weigh out a moderate portion of chocolate chips, and I’ll add it to my last meal of the day (which is always something sweet like my creamy ice cream or my chocolate mug cake). Eating foods you love, even when ‘dieting’ is a must.”

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

She Prioritizes Whole Foods

“I don’t buy into eating foods just because they’re “healthy” for me, but …I do prioritize whole foods 90% of the time because they offer the nutrients my body needs to thrive,” says Trish. “If you don’t like Brussels sprouts, don’t eat them.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

What She Ate to Lose 42 Pounds

Liezl_Jayne_Strydom70
Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackMay 01, 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 to lose weight while still enjoying your meals is a challenge most of us know all too well. For YouTube sensationLiezl Jayne Strydom, the breakthrough came not from extreme restrictions but from protein-rich meals that kept her satisfied throughout the day. With over 1.2 million subscribers following her journey, Liezl has documented exactly how she lost 42 pounds by creating simple, delicious recipes that deliver an impressive 112 grams of protein daily while keeping calories in check. Her dairy-free, gluten-free approach focuses on foods that actually taste good while supporting weight loss goals. Discover the exact meals from Liezl's personal food journals that transformed her body and could do the same for you.

Journals That Changed Everything

Liezl recently discovered her old food journals from her weight loss journey and was reminded of how challenging it was to find low-calorie meals that were still balanced, healthy, and satisfying. "I used to write down all the recipes and meals that I loved the most that really helped me during this time," Liezl shares in her recent post. These journals became her blueprint for success, documenting what actually worked for her 42-pound weight loss. She's now sharing these proven recipes that helped her transformation.

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

Customizable Meal Plan for Your Goals

This meal plan is incredibly versatile, designed to fit your specific needs. "I've made this really customizable for you guys. You can customize this to get anywhere from 1200 to 1800 calories per day," Liezl explains. The plan delivers an impressive 112 grams of protein while keeping calories manageable. Everything is already gluten-free and dairy-free, with options to make recipes vegan. Liezl's excitement about sharing these recipes comes from their effectiveness in her own journey.

Breakfast: Spinach and Feta Frittata

Start your day with this protein-packed frittata that's simple to prepare. "This is a very very easy one. That's so good, so good," Liezl exclaims about this breakfast option. Begin with two eggs (or vegan egg replacer), mix in about 40 grams of feta (dairy-free or regular), add salt and pepper, then fold in wilted spinach. The quick-cooking dish pairs perfectly with toast or fruit, giving you flexibility based on your preferences. This balanced breakfast provides essential protein to start your day right.

Morning Pick-Me-Up: Protein Mocha

This protein mocha combines the best of all worlds - coffee, chocolate, and protein. "It's high protein, it's low calorie, it's coffee and it's chocolate. I mean, I don't know what more you could ask for from a morning coffee," Liezl enthuses. Simply heat a cup of soy milk (or any milk of choice), then mix half a scoop of vanilla protein powder with a teaspoon each of instant coffee and cocoa powder. Add a little boiled water to create a thick chocolate sauce, then stir in the warm milk for a satisfying, energizing beverage.

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

Lunch: Black Bean and Tahini Sandwich 2.0

This plant-based sandwich delivers impressive protein without meat. "It's one of my favorite sandwiches," Liezl says about this updated classic from her journals. Mash half a cup of rinsed black beans, then mix with one tablespoon of tahini, half tablespoon each of Dijon mustard, sweetener (like maple syrup), and lime juice, plus salt and pepper. Layer on toasted bread with baby spinach, tomato slices, dill pickle, and a touch of onion. The combination creates a satisfying sandwich with complex flavors that work perfectly together.

Afternoon Snack: Yogurt and Tahini Veggie Dip

Transform ordinary vegetables into a delicious snack with this simple dip. "I love a good dip with some vegetables," Liezl shares, explaining how this makes healthy eating more enjoyable. Combine a quarter cup of plain yogurt (dairy-free or regular) with a tablespoon of tahini, teaspoon of olive oil, one or two teaspoons of lemon juice, salt, pepper, and optional garlic or herbs. Serve with cucumber slices, baby carrots, or any vegetables you prefer. This protein-rich dip makes reaching for healthy snacks much more appealing.

Dinner: Tangy Tomato Chicken with Crispy Potato Wedges

This flavorful dinner was inspired by Liezl's favorite restaurant meal. "I've been craving crispy potato wedges," Liezl admits while preparing this satisfying dinner. Start by cutting potatoes into wedges, coating with oil, smoked paprika, onion powder, salt and pepper, then bake at 425°F for 40-60 minutes. For the sauce, combine tomato paste, oil, sweetener, lemon juice, smoked paprika, onion powder, oregano, chili flakes, optional cayenne, salt and pepper. Coat chicken breast (or tofu for vegan option) in the sauce and bake alongside green beans or other vegetables.

Sweet Treat: Banana Oat Chocolate Chip Cookies

These simple cookies satisfy sweet cravings without derailing your progress. "That is how simple this is," Liezl explains about her incredibly easy cookie recipe. Mash two bananas, then mix with about two-thirds cup of rolled oats, a small handful of almonds, two tablespoons of dark chocolate chips, and a teaspoon of cinnamon. Form into cookies using about a tablespoon of mixture per cookie, then bake at 360°F for about 15 minutes. Five cookies come in at only 200 calories, making them a perfect guilt-free treat.

Meal Prep for Success

Planning ahead is key to staying on track with your nutrition goals. "I've got my meal prepped for tomorrow night. I won't be cooking tomorrow," Liezl says, highlighting the convenience of preparing extra portions. When making dinner, she prepares additional servings for future meals, storing them in containers for easy reheating. The potato wedges reheat well in an air fryer or oven, maintaining their crispiness. This approach saves time and helps avoid unhealthy last-minute food choices.

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

Customizing Calories to Fit Your Needs

The meal plan's structure makes it easy to adjust calories based on your goals. "For 1,200 calories per day, you can have the breakfast, the lunch and the dinner, and then just leave out the snacks," Liezl explains. For 1,400 calories, add one snack (either the veggie dip or cookies). For 1,600 calories, include both snacks. And for 1,800 calories, double up on one of the snacks. The mocha adds about 100 calories and can be included with any of these options. This flexible approach allows you to tailor your intake without obsessing over exact numbers.

Mix and Match for Variety

Don't limit yourself to just these recipes - combine them with other meals from Liezl's series. "I've made three of these meal plans now based off of my weight loss journals," Liezl shares, encouraging viewers to explore all options. All main meals across her three videos are approximately 400 calories each, while snacks are roughly 200 calories. This consistent structure allows you to easily interchange meals and snacks between different meal plans, creating endless combinations that keep healthy eating interesting and sustainable.

The Key to Sustainable Weight Loss

Liezl's approach focuses on finding meals you genuinely enjoy rather than forcing yourself to eat foods you dislike. "Find some meals that you're excited about," Liezl encourages, highlighting the importance of enjoying what you eat. Her enthusiasm for the food she prepares demonstrates that healthy eating doesn't have to be boring or restrictive. By finding nutritious options that you look forward to eating, you're more likely to stick with your healthy habits long-term, making sustainable weight loss possible. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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✓Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 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.

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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