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Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

Lose fat and get shredded with these delicious bites.

Michelle Roots-protein-snacks

We've all been there – caught without a healthy snack when hunger strikes, leading to less-than-ideal food choices or overeating later. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 16 years of experience, understands this struggle. In her recent video, she shares her top eight high-protein, healthy snacks for people on the go, emphasizing the importance of preparation: "Failing to plan is planning to fail. It does not take a lot of work to have these options in your car, in your bag, and at your desk at work versus having to go to the vending machine or the fast food."


Keep reading to discover protein-packed snacks that can help you lose stubborn fat, boost your overall health, and fuel your success.

Why Carry Healthy Snacks?

Closeup view from above of a woman eating brasil nuts with healthy food on the backgroundShutterstock

Michelle emphasizes in her video the importance of having healthy snacks readily available. "Do you ever find yourself at work or just out of the house without any snacks in your bag or in your car, which forces you to either not eat at all and starve yourself or stop for fast food?" she asks in her video. By preparing these snacks in advance, you can avoid unhealthy eating habits and maintain your nutrition goals.

Cheese: A Portable Protein Source

Healthy Organic String Cheese For a SnackShutterstock

The first recommendation in her video is baby bell cheese or cheese strings. Michelle points out, "This is probably about six to eight grams of protein in this one cheese for less than a hundred calories." She suggests carrying two baby bell cheeses for a quick 10-gram protein boost with only 120 calories.

RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Protein Bars: Convenient and Tasty

Different Energy protein bars and oatmeal bars on grey background. Set of energy, sport, breakfast and protein barsShutterstock

Protein bars are another excellent option. Michelle recommends in her video First Phorm Level One protein bars and Cliff Builders protein bars. Both options provide about 20 grams of protein per bar with roughly 270-290 calories. "Oftentimes, I won't leave the house whether it's a weekday, even on the weekends if we're going out with the family, without a protein bar," Michelle shares.

Lean Meat Snacks

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredientsShutterstock

Lean turkey pepperoni sticks are Michelle's third suggestion in her video. "One pepperoni stick is only 50 calories and six grams of protein," she notes. Combining two pepperoni sticks with cheese can create a satisfying snack with about 22 grams of protein.

Protein Shakes: Mix or Buy

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

For those who prefer liquid options, Michelle recommends protein shakes. She suggests either making them at home and carrying them in a shaker bottle or opting for pre-made protein shakes like Premier Protein or Fair Life. "I have a client who actually keeps a box of them in the trunk of her car for just in case time," Michelle mentions.

Eggs: Simple and Protein-Packed

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

Hard-boiled eggs are a simple, high-protein option. Michelle explains in her video, "Large eggs are only about 70 calories and about six grams of protein." She also suggests making egg bites in a muffin pan for a more portable version. Eggs are indeed a perfect diet-friendly superfood, full of healthy fats and protein, making them an ideal fat-burning snack that will keep you full.

RELATED:Charlotte Lamb in Two-Piece Workout Gear Reveals Her Secret for Building Lean Muscle

Greek Yogurt: Protein-Rich and Versatile

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.Shutterstock/Josep Suria

Greek yogurt is another excellent high-protein option. As clinical nutritionist Heather Hodson, RDN, CDCES, tellsVogue, "Greek yogurt is an excellent source of protein and a great option if you're looking for something quick, filling, and portable. From a nutrition perspective, Greek yogurt typically has significantly more protein—often two times as much!—and fewer carbohydrates than regular yogurt."

Nuts and Seeds: Portion-Controlled Protein

A variety of nuts in wooden bowls.Shutterstock

Pistachios and pumpkin seeds are great options, but Michelle warns about portion control. She suggests combining them with Greek yogurt for added protein. Katherine D. McManus, MS, RD, LDN, adds insight on nuts, telling Harvard Health, "Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Add a handful to oatmeal or yogurt, or have it as a snack. But remember, they are calorically dense, so limit to a small handful."

Homemade Protein Snacks

Banana nut sweet bread sliced on a wooden cutting board with bananas in backgroundShutterstock

Lastly, Michelle, in her video, encourages making homemade protein bars, muffins, or banana bread. She recommends using protein pancake mix to create various high-protein baked goods. "My kids love the muffins. We make them out of the birthday cake flavor," she shares.

RELATED:Hilary Downey: 4 Quick Weight Loss Tips for Thanksgiving | 100lb Success

Last Word

In her video, Michelle concludes by emphasizing the importance of planning ahead. "Remember, failing to plan is planning to fail," she states. Having these high-protein snacks readily available allows you to maintain your nutrition goals, prevent unhealthy food choices, and stay fueled throughout your day. Additionally, incorporating superfoods into your snack choices can further boost your health and weight loss efforts. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

We've all been there – caught without a healthy snack when hunger strikes, leading to less-than-ideal food choices or overeating later. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 16 years of experience, understands this struggle. In her recent video, she shares her top eight high-protein, healthy snacks for people on the go, emphasizing the importance of preparation: "Failing to plan is planning to fail. It does not take a lot of work to have these options in your car, in your bag, and at your desk at work versus having to go to the vending machine or the fast food."


Keep reading to discover protein-packed snacks that can help you lose stubborn fat, boost your overall health, and fuel your success.

Why Carry Healthy Snacks?

Closeup view from above of a woman eating brasil nuts with healthy food on the backgroundShutterstock

Michelle emphasizes in her video the importance of having healthy snacks readily available. "Do you ever find yourself at work or just out of the house without any snacks in your bag or in your car, which forces you to either not eat at all and starve yourself or stop for fast food?" she asks in her video. By preparing these snacks in advance, you can avoid unhealthy eating habits and maintain your nutrition goals.

Cheese: A Portable Protein Source

Healthy Organic String Cheese For a SnackShutterstock

The first recommendation in her video is baby bell cheese or cheese strings. Michelle points out, "This is probably about six to eight grams of protein in this one cheese for less than a hundred calories." She suggests carrying two baby bell cheeses for a quick 10-gram protein boost with only 120 calories.

RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Protein Bars: Convenient and Tasty

Different Energy protein bars and oatmeal bars on grey background. Set of energy, sport, breakfast and protein barsShutterstock

Protein bars are another excellent option. Michelle recommends in her video First Phorm Level One protein bars and Cliff Builders protein bars. Both options provide about 20 grams of protein per bar with roughly 270-290 calories. "Oftentimes, I won't leave the house whether it's a weekday, even on the weekends if we're going out with the family, without a protein bar," Michelle shares.

Lean Meat Snacks

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredientsShutterstock

Lean turkey pepperoni sticks are Michelle's third suggestion in her video. "One pepperoni stick is only 50 calories and six grams of protein," she notes. Combining two pepperoni sticks with cheese can create a satisfying snack with about 22 grams of protein.

Protein Shakes: Mix or Buy

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

For those who prefer liquid options, Michelle recommends protein shakes. She suggests either making them at home and carrying them in a shaker bottle or opting for pre-made protein shakes like Premier Protein or Fair Life. "I have a client who actually keeps a box of them in the trunk of her car for just in case time," Michelle mentions.

Eggs: Simple and Protein-Packed

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

Hard-boiled eggs are a simple, high-protein option. Michelle explains in her video, "Large eggs are only about 70 calories and about six grams of protein." She also suggests making egg bites in a muffin pan for a more portable version. Eggs are indeed a perfect diet-friendly superfood, full of healthy fats and protein, making them an ideal fat-burning snack that will keep you full.

RELATED:Charlotte Lamb in Two-Piece Workout Gear Reveals Her Secret for Building Lean Muscle

Greek Yogurt: Protein-Rich and Versatile

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.Shutterstock/Josep Suria

Greek yogurt is another excellent high-protein option. As clinical nutritionist Heather Hodson, RDN, CDCES, tellsVogue, "Greek yogurt is an excellent source of protein and a great option if you're looking for something quick, filling, and portable. From a nutrition perspective, Greek yogurt typically has significantly more protein—often two times as much!—and fewer carbohydrates than regular yogurt."

Nuts and Seeds: Portion-Controlled Protein

A variety of nuts in wooden bowls.Shutterstock

Pistachios and pumpkin seeds are great options, but Michelle warns about portion control. She suggests combining them with Greek yogurt for added protein. Katherine D. McManus, MS, RD, LDN, adds insight on nuts, telling Harvard Health, "Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Add a handful to oatmeal or yogurt, or have it as a snack. But remember, they are calorically dense, so limit to a small handful."

Homemade Protein Snacks

Banana nut sweet bread sliced on a wooden cutting board with bananas in backgroundShutterstock

Lastly, Michelle, in her video, encourages making homemade protein bars, muffins, or banana bread. She recommends using protein pancake mix to create various high-protein baked goods. "My kids love the muffins. We make them out of the birthday cake flavor," she shares.

RELATED:Hilary Downey: 4 Quick Weight Loss Tips for Thanksgiving | 100lb Success

Last Word

In her video, Michelle concludes by emphasizing the importance of planning ahead. "Remember, failing to plan is planning to fail," she states. Having these high-protein snacks readily available allows you to maintain your nutrition goals, prevent unhealthy food choices, and stay fueled throughout your day. Additionally, incorporating superfoods into your snack choices can further boost your health and weight loss efforts. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Tara Collingwood dietdivatara
Copyright dietdivatara/Instagram
Expert-Recommended

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

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

Tuna or salmon packets

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

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

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

Yogurt

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

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

Eggs

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

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

Turkey Lettuce Rollups

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

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

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

Protein Shake

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

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

Jerky

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

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

Protein Bars

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

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

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

Cottage Cheese

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

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

Edamame

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

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

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
Evidence-Based

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

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

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

Trying to lose fat and build muscle simultaneously might seem impossible, but nutrition expertIvana Chapman disagrees. "In the over 20 years I've been coaching other people, I've found that most of them are able to build muscle and lose fat together," she explains. As a former International Karate athlete and Canadian National Natural Bikini Competitor, Ivana has mastered the science of body recomposition—and these eight protein-packed meals form the foundation of her approach that's helped thousands transform their physiques.

The Science Behind Simultaneous Fat Loss and Muscle Gain

Before diving into the meal ideas, it's important to understand why this approach works for most people. "For very experienced trainees who've been consistent and precise with both their diet and their weight training for long periods of time, they might need to do either a bulk or a cut to achieve their goals," Ivana says in her video. "But that's not most people. I've been training for decades, and even I haven't been consistent with both of those things all the time."

This approach works particularly well if you're:

  • New to proper strength training
  • Returning after a training break
  • Within about 20 pounds of your target weight
  • Inconsistent with your previous nutrition or training

Creating the Perfect Environment for Transformation

Calories counting , diet , food control and weight loss concept. woman using Calorie counter application on her smartphone at dining table with salad, fruit juice, bread and vegetableShutterstock

While these protein-rich meals form the foundation of your recomposition plan, understanding the overall nutrition strategy is crucial. "To achieve body recomposition, most people will do well with a slight calorie deficit of about 200 to 300 calories per day," Ivana explains. "That's for people who are already physically active and within about 20 pounds of their target weight."

If you're just beginning your fitness journey and carrying more excess weight, you might see improvements simply by adding exercise while incorporating these high-protein meals. But for most, maintaining a small calorie deficit while prioritizing protein creates the perfect environment to lose fat while supporting muscle growth.

Protein: The Foundation of Your Recomposition Diet

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

The single most important nutritional factor for successful body recomposition is protein intake. "You need the right amount of protein for muscle growth and retention," Ivana emphasizes. "I recommend a minimum of 0.7 grams per pound of body weight per day. That's 1.6 grams per kilo per day."

This protein requirement increases if:

  • You're over 35 (as muscle protein synthesis becomes less efficient)
  • You're already quite lean (as muscle retention becomes more challenging)
  • You're in a significant calorie deficit for extended periods

"Muscle protein metabolism slows down by about 4% to 5% per decade and it gets harder to retain lean muscle mass," Ivana notes. However, she doesn't recommend exceeding 1 gram per pound of body weight daily, even in these circumstances.

Protein Timing for Maximum Muscle Growth

Back view of strong sporty girl showing muscles at the beach during sunset.Move Your Body DailyShutterstock

While total daily protein matters most, how you distribute it also impacts results. "For building muscle, it does seem to be better to spread your protein intake out over the course of the day," Ivana shares. "Muscle growth seems to be maximized by an intake of about 0.4 grams per kilo per meal across a minimum of four meals."

For someone weighing 176 pounds (80 kilos), this translates to roughly 32 grams of protein per meal, spread across at least four meals daily. This approach ensures your muscles have a consistent supply of amino acids for optimal growth and recovery.

Balancing Fats and Carbs

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocadoShutterstock

Once protein is set, the remaining calories can come from a flexible mix of fats and carbohydrates based on your personal preferences. "Your protein is fixed and consistent. Your fat and carbs are flexible depending on your preferences," Ivana advises.

However, don't go too low on fats. "Fat is important for your hormones, so you want to make sure that you're getting enough. If you're tracking, then a minimum of about 25% of your calories from fat is reasonable," she recommends. Quality fat sources include:

  • Fatty fish (salmon, mackerel)
  • Olive oil
  • Avocados
  • Nuts and seeds

As for carbohydrates, they provide crucial energy for performance. "Carbs in general give you energy for your daily life and for better workouts, and you'll need those workouts for better muscle retention and building," Ivana explains. Focus on nutrient-dense sources like:

  • Potatoes and sweet potatoes
  • Whole grains
  • Fruits and vegetables

Fiber: The Unsung Hero of Body Recomposition

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

Don't overlook the importance of fiber in your diet. "Most foods that contain fiber are also low in calorie density, meaning that you can consume a lot of them for fewer calories," Ivana points out. "Fruits and vegetables are a winner here."

Aim for at least five servings of fruits and vegetables daily—more if you're trying to increase fullness while decreasing calories. Just be mindful of added oils and sauces, which can significantly increase the calorie content.

8 High-Protein Meals for Body Transformation

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Here are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

1. Grilled Chicken Salad

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

"It's not very original, but it does have a lean source of protein," Ivana admits. Mix in vegetables you enjoy, add avocado for healthy fats, and dress with a little olive oil.

2. Turkey Stuffed Bell Peppers

Midsection of mid adult female caucasian farmer holding red bell peppers in farm during sunny day.Shutterstock

"This is a really interesting way of putting together a ground meat source," says Ivana. About five ounces of ground turkey provides over 30 grams of protein, and you can add any vegetables you prefer.

3. Salmon with Roasted Vegetables

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

"Salmon is a great way to incorporate healthy omega-3 fats into your meal plan," Ivana recommends. Pair with roasted sweet potatoes, broccoli, zucchini, or any vegetables you enjoy.

4. Beef Stir-Fry

pan with stir fry fried beef and vegetables close up

Shutterstock

"A stir-fry is always a good option if you keep it pretty light with the oil," Ivana suggests. Use extra lean beef strips with plenty of colorful vegetables for a quick, protein-rich meal.

5. Greek Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

"Greek yogurt is used because it's higher in protein than regular plain yogurt," Ivana explains. Choose plain yogurt to minimize added sugars, then add berries, chia seeds, and a small amount of granola.

6. Tofu Scramble

Scrambled tofu egg vegan breakfastShutterstock

For a plant-based option, "you can use firm tofu and mix that up with spinach, mushrooms, onions, or peppers," Ivana recommends.

7. Turkey Meatballs with Pasta

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

"I tend to use very lean turkey ground meat," says Ivana. Serve with measured portions of whole grain pasta or zucchini noodles if preferred.

8. Protein-Packed Omelet

Egg concept.Woman hands broken egg flows into a bowl for making egg menu.chicken eggs for good health high protein the best for Ketogenic diet program.

Shutterstock

"Eggs themselves only have about six grams of protein per egg," Ivana notes. She suggests using two whole eggs plus additional egg whites to boost protein content while retaining nutrients from the yolks.

The Expert's Own Approach to Simple Meals

Salmon fillet. Slices of fresh raw salmon fish on ice​Eat Hormone Boosting FoodsShutterstock

"I'm not much of a cook," Ivana admits. "When I do make something, it's generally just a simple combination of foods that provide everything that I need—protein, fat, carbs, veggies, or fruit."

While not a formal ninth meal option, Ivana shares her personal approach to quick, balanced nutrition. Her typical lunch includes:

  • A protein source (fish, Greek yogurt, or cottage cheese)
  • A starch (bread, potatoes, or sweet potatoes)
  • Vegetables or fruit
  • A healthy fat source

"A really common lunch for me is just potatoes with olive oil and cottage cheese," she shares. "I personally just keep things really simple and it works for me."

Making These Meals Work for You

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

While these eight high-protein meals provide the nutritional foundation for body transformation, remember that exercise is equally important. "To get body recomposition, you need to be working on building muscle as well," Ivana emphasizes. Progressive resistance training is essential for stimulating muscle growth while these protein-rich meals support both recovery and fat loss.

The beauty of these meal options is their flexibility—you can adjust portions based on your specific protein needs and preferences while maintaining the core principles. With consistency in both your diet and training, you'll be well on your way to achieving the lean, muscular physique you desire—no extreme bulking or cutting required.

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock

Trying to lose fat and build muscle simultaneously might seem impossible, but nutrition expertIvana Chapman disagrees. "In the over 20 years I've been coaching other people, I've found that most of them are able to build muscle and lose fat together," she explains. As a former International Karate athlete and Canadian National Natural Bikini Competitor, Ivana has mastered the science of body recomposition—and these eight protein-packed meals form the foundation of her approach that's helped thousands transform their physiques.

The Science Behind Simultaneous Fat Loss and Muscle Gain

Ivana Chapman​The 10x Protein Test: Parmesan, Bocconcini & BeyondCopyright Ivana Chapman/YouTube

Before diving into the meal ideas, it's important to understand why this approach works for most people. "For very experienced trainees who've been consistent and precise with both their diet and their weight training for long periods of time, they might need to do either a bulk or a cut to achieve their goals," Ivana says in her video. "But that's not most people. I've been training for decades, and even I haven't been consistent with both of those things all the time."

This approach works particularly well if you're:

-- New to proper strength training

-- Returning after a training break

-- Within about 20 pounds of your target weight

-- Inconsistent with your previous nutrition or training.

Creating the Perfect Environment for Transformation

Ivana ChapmanCopyright Ivana Chapman/YouTube

While these protein-rich meals form the foundation of your recomposition plan, understanding the overall nutrition strategy is crucial. "To achieve body recomposition, most people will do well with a slight calorie deficit of about 200 to 300 calories per day," Ivana explains. "That's for people who are already physically active and within about 20 pounds of their target weight."

If you're just beginning your fitness journey and carrying more excess weight, you might see improvements simply by adding exercise while incorporating these high-protein meals. But for most, maintaining a small calorie deficit while prioritizing protein creates the perfect environment to lose fat while supporting muscle growth.

Protein: The Foundation of Your Recomposition Diet

Ivana ChapmanCopyright Ivana Chapman/YouTube

The single most important nutritional factor for successful body recomposition is protein intake. "You need the right amount of protein for muscle growth and retention," Ivana emphasizes. "I recommend a minimum of 0.7 grams per pound of body weight per day. That's 1.6 grams per kilo per day."

This protein requirement increases if:

-- You're over 35 (as muscle protein synthesis becomes less efficient)

-- You're already quite lean (as muscle retention becomes more challenging)

-- You're in a significant calorie deficit for extended periods

"Muscle protein metabolism slows down by about 4% to 5% per decade and it gets harder to retain lean muscle mass," Ivana notes. However, she doesn't recommend exceeding 1 gram per pound of body weight daily, even in these circumstances.

Protein Timing for Maximum Muscle Growth

Ivana ChapmanCopyright Ivana Chapman/YouTube

While total daily protein matters most, how you distribute it also impacts results. "For building muscle, it does seem to be better to spread your protein intake out over the course of the day," Ivana shares. "Muscle growth seems to be maximized by an intake of about 0.4 grams per kilo per meal across a minimum of four meals."

For someone weighing 176 pounds (80 kilos), this translates to roughly 32 grams of protein per meal, spread across at least four meals daily. This approach ensures your muscles have a consistent supply of amino acids for optimal growth and recovery.

Balancing Fats and Carbs

Ivana ChapmanCopyright Ivana Chapman/YouTube

Once protein is set, the remaining calories can come from a flexible mix of fats and carbohydrates based on your personal preferences. "Your protein is fixed and consistent. Your fat and carbs are flexible depending on your preferences," Ivana advises.

However, don't go too low on fats. "Fat is important for your hormones, so you want to make sure that you're getting enough. If you're tracking, then a minimum of about 25% of your calories from fat is reasonable," she recommends. Quality fat sources include:

  • Fatty fish (salmon, mackerel)
  • Olive oil
  • Avocados
  • Nuts and seeds

As for carbohydrates, they provide crucial energy for performance. "Carbs in general give you energy for your daily life and for better workouts, and you'll need those workouts for better muscle retention and building," Ivana explains. Focus on nutrient-dense sources like:

  • Potatoes and sweet potatoes
  • Whole grains
  • Fruits and vegetables

Fiber: The Unsung Hero of Body Recomposition

Ivana ChapmanCopyright Ivana Chapman/YouTube

Don't overlook the importance of fiber in your diet. "Most foods that contain fiber are also low in calorie density, meaning that you can consume a lot of them for fewer calories," Ivana points out. "Fruits and vegetables are a winner here."

Aim for at least five servings of fruits and vegetables daily—more if you're trying to increase fullness while decreasing calories. Just be mindful of added oils and sauces, which can significantly increase the calorie content.

8 High-Protein Meals for Body Transformation

Ivana ChapmanCopyright Ivana Chapman/YouTube

Here are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

1. Grilled Chicken Salad

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

"It's not very original, but it does have a lean source of protein," Ivana admits. Mix in vegetables you enjoy, add avocado for healthy fats, and dress with a little olive oil.

2. Turkey Stuffed Bell Peppers

Midsection of mid adult female caucasian farmer holding red bell peppers in farm during sunny day.Shutterstock

"This is a really interesting way of putting together a ground meat source," says Ivana. About five ounces of ground turkey provides over 30 grams of protein, and you can add any vegetables you prefer.

3. Salmon with Roasted Vegetables

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

"Salmon is a great way to incorporate healthy omega-3 fats into your meal plan," Ivana recommends. Pair with roasted sweet potatoes, broccoli, zucchini, or any vegetables you enjoy.

4. Beef Stir-Fry

pan with stir fry fried beef and vegetables close up

Shutterstock

"A stir-fry is always a good option if you keep it pretty light with the oil," Ivana suggests. Use extra lean beef strips with plenty of colorful vegetables for a quick, protein-rich meal.

5. Greek Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

"Greek yogurt is used because it's higher in protein than regular plain yogurt," Ivana explains. Choose plain yogurt to minimize added sugars, then add berries, chia seeds, and a small amount of granola.

6. Tofu Scramble

Scrambled tofu egg vegan breakfastShutterstock

For a plant-based option, "you can use firm tofu and mix that up with spinach, mushrooms, onions, or peppers," Ivana recommends.

7. Turkey Meatballs with Pasta

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

"I tend to use very lean turkey ground meat," says Ivana. Serve with measured portions of whole grain pasta or zucchini noodles if preferred.

8. Protein-Packed Omelet

Egg concept.Woman hands broken egg flows into a bowl for making egg menu.chicken eggs for good health high protein the best for Ketogenic diet program.

Shutterstock

"Eggs themselves only have about six grams of protein per egg," Ivana notes. She suggests using two whole eggs plus additional egg whites to boost protein content while retaining nutrients from the yolks.

The Expert's Own Approach to Simple Meals

Ivana ChapmanCopyright Ivana Chapman/YouTube

"I'm not much of a cook," Ivana admits. "When I do make something, it's generally just a simple combination of foods that provide everything that I need—protein, fat, carbs, veggies, or fruit."

While not a formal ninth meal option, Ivana shares her personal approach to quick, balanced nutrition. Her typical lunch includes:

-- A protein source (fish, Greek yogurt, or cottage cheese)
-- A starch (bread, potatoes, or sweet potatoes)
-- Vegetables or fruit
-- A healthy fat source

"A really common lunch for me is just potatoes with olive oil and cottage cheese," she shares. "I personally just keep things really simple and it works for me."

Making These Meals Work for You

Ivana ChapmanCopyright Ivana Chapman/YouTube

While these eight high-protein meals provide the nutritional foundation for body transformation, remember that exercise is equally important. "To get body recomposition, you need to be working on building muscle as well," Ivana emphasizes. Progressive resistance training is essential for stimulating muscle growth while these protein-rich meals support both recovery and fat loss.

The beauty of these meal options is their flexibility—you can adjust portions based on your specific protein needs and preferences while maintaining the core principles. With consistency in both your diet and training, you'll be well on your way to achieving the lean, muscular physique you desire—no extreme bulking or cutting required. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Building lean muscle doesn't have to mean endless chicken breasts and protein shakes. Abbey Sharp, a Registered Dietitian and founder of Abbey's Kitchen, has helped over 700,000 subscribers transform their nutrition with practical, science-backed advice. Her protein-switching techniques can help you reach your muscle-building goals without overhauling your entire diet.


The Science Behind Protein and Muscle Growth

"Protein is critical for muscle growth, appetite management, and healthy aging," explains Abbey in her post. She recommends getting 20-30% of daily calories from protein, with a focus on consistent intake throughout the day for optimal muscle synthesis.

Switch Your Carbs for Muscle Gains

Abbey introduces "dual citizenship carbs" that support muscle growth. "While white rice offers 4 grams of protein per cup, amaranth provides 9 grams, and quinoa 8 grams," she notes. For pasta enthusiasts, legume-based options deliver 13 grams of protein - nearly double regular pasta's content.

The Bone Broth Protein Switch

"A cup of white rice cooked in bone broth will have over 12 grams of protein compared to just 4 grams when cooked in water," Abbey shares. This simple switch triples your protein intake while adding rich flavor.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Power Up Your Morning Routine

For breakfast optimization, Abbey suggests a protein-rich hack: "Add protein powder to your milk before pouring it over cereal. This hack adds 22 grams of protein, turning a quick snack into a muscle-building meal."

The White Bean Power Move

"Adding just half a cup of white beans to your soup provides an extra 9 grams of protein plus 5 grams of fiber," Abbey reveals. This creamy addition supports muscle recovery while keeping you satisfied.

Upgrade Your Post-Workout Toast

Abbey's protein-packed toast hack involves cottage cheese: "Mix or puree cottage cheese with mashed avocado. Adding just half a cup between two slices of bread contributes an extra 13 grams of protein," perfect for post-workout recovery.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

The Smoothie Muscle Builder

"Silken tofu is a great vegan smoothie base that adds body and protein without affecting taste," Abbey explains. This versatile protein source helps repair and build muscle tissue.

Oatmeal for Muscle Growth

Abbey revolutionizes traditional oatmeal: "Mix a quarter cup of oats with a quarter cup of hemp hearts to boost your bowl from 5 grams to 14 grams of protein." Combined with protein-rich milk, you'll get nearly 25 grams of muscle-building protein.

Transform Your Protein Dips

For pre- or post-workout snacks, Abbey suggests enhancing dips: "Add pureed cottage cheese or Greek yogurt to store-bought dips for an extra 6-8 grams of protein," making them ideal for muscle recovery.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

The Ultimate Recovery Meal

Abbey's final muscle-building hack transforms comfort food: "Add a heaping cup of pureed cottage cheese and chopped broccoli or cauliflower to your boxed mac and cheese." This combination provides quality protein for muscle repair while adding essential nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
Evidence-Based

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

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

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

Are you going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

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Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

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Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

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Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

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Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
Evidence-Based

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

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

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

Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

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Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

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“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

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“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

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“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

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She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

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She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

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“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

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“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

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“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

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“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

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“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
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Evidence-Based

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

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

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

Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.