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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.

10 Veggies to Help You Lose Weight

Start shedding those pounds today.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Young woman using a tablet computer to cook in her kitchen
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

No single vegetable can magically help you reach your weight loss goals. Therefore, a more effective approach is to choose foods — not just vegetables— that have a nutrient profile aligned with your overall diet. A "nutrient profile" refers to the combination of calories, fiber, and other nutrients critical in helping you reach your goals. Since no one food is ideal, a diet with a good variety of food, including diverse vegetables, is essential.


Start By Looking at Your Nutritional Needs

,Doctor,Hospital,medical, dr, happyShutterstock

Individual needs can vary, influenced by personal preferences, health conditions, and recommendations from healthcare providers or dietitians. For example, if you have digestive issues, particularly with regularity, your medical team might recommend prioritizing more fibrous vegetables in your diet, regardless of calories. Similarly, if you're deficient in a specific nutrient like Vitamin D, increasing your intake of foods rich in that nutrient may be advised. In cases where dietary sources alone might not meet all your nutritional needs, supplementation could be necessary as advised by your healthcare provider.

There Are Three Criteria to Pay Attention To

Farmer,Holding,An,Eggplant,in,A,Rural,Area,Of,Guatemala.Shutterstock

The list of vegetables below is strategically organized based on three key nutritional criteria per 100 grams (listed in the order of priority focus): fiber content, calorie content and water content. Each factor plays a vital role in weight management.

Fiber Content

portrait of beautiful woman in white shirt and hair bezel with mouth full of food licking her fingers outdoor in city park and enjoying junk but tasty fast food while walkingShutterstock

Fiber is essential for promoting satiety—the feeling of fullness—which helps control hunger and prevent overeating. Additionally, fiber supports digestive health by maintaining bowel regularity.

Calorie Content

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

Managing calorie intake is crucial for weight control. Vegetables with lower calories are prioritized because they can be consumed in larger volumes without significantly impacting total caloric intake, supporting weight loss or maintenance.

Water Content

Raw vegetables background. Healthy organic food concept.Shutterstock

High water content in vegetables contributes to hydration, which is essential for overall health and aiding digestion. Consuming water-rich vegetables can enhance satiety and reduce overall calorie consumption, as they tend to fill up the stomach with fewer calories.

RELATED: 7 Ways to Lose 15 Pounds in Two Months, Say Experts

How Veggies Are Ranked

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

The vegetables are ranked primarily by their fiber content for satiety and digestive benefits, followed by low-calorie content, and finally by their water content to assist with hydration and further enhance the feeling of fullness. This ranking could change if the dietary focus shifts, for example, to increasing a specific nutrient like more Vitamin D food if deficient or enhancing hydration for individuals who might not drink enough fluids. It is very important to adapt based on individual health needs, dietary preferences, or specific nutritional goals. Also, please remember that effective weight loss strategies should also involve regular physical activity, stress management, and monitoring health through regular check-ups.

Ten Best Veggies for Weight Loss

Ten_Best_Veggies_for_Weight_Loss2

Addressing Common Issues with Eating Vegetables

Frustrated Arab Spouses In Kitchen Checking Bills After Grocery Shopping, Young Middle Eastern Couple Sitting At Table And Counting Spends, Confused By Big Prices And Food Expenses, Closeup ShotShutterstock

Many people find it challenging to incorporate enough vegetables into their diet. Whether it's due to taste preferences, preparation time, or simply not knowing how to include them in meals, here are some practical solutions to make vegetables a staple in your daily eating habits.

How to Improve Taste

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

  • Experiment with Cooking Methods: Change things up by roasting, grilling, sautéing, or even air-frying vegetables.
  • Add Flavor: Boost the taste of your veggies with herbs, spices, a squeeze of lemon, a drizzle of olive oil, or a sprinkle of parmesan cheese.
  • Sneak Them In: If direct vegetable dishes aren’t your thing, try blending them into smoothies, mixing them into sauces, or incorporating them into baked goods. This way, you get the nutrition without a strong vegetable flavor.

Reducing Preparation Time

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

  • Frozen or Canned Alternatives: Keep a stock of frozen or low-sodium canned vegetables for a quick and easy option that saves prep time.
  • Batch Cooking: Spend some time on the weekend preparing a large batch of vegetables to use throughout the week.
  • Pre-cut Vegetables: Buy pre-cut veggies if you’re short on time. They’re perfect for quick snacks, stir-fries, or to throw into a dish last minute.

Incorporating Vegetables into Every Meal

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

  • Breakfast: Add spinach, mushrooms, or bell pepper to your morning eggs. You can blend greens like kale or spinach into your smoothie.
  • Lunch: Create vibrant salads packed with a variety of vegetables or roll them up in a wrap.
  • Dinner: Make a side of mixed roasted vegetables, stir-fry them with your favorite protein, or add them to pasta dishes.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Conclusion: Yes, Veggies Can Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Incorporating a diverse range of vegetables into your diet is a powerful strategy for both weight loss and overall health. Remember, there's no single "magic" vegetable for shedding pounds. The key is to enjoy a variety of veggies that provide essential nutrients, support satiety, aid digestion, and keep you hydrated. While it might seem challenging at first, exploring different ways to prepare and enjoy vegetables can be a fun and rewarding journey. Whether you're roasting Brussels sprouts, blending kale into smoothies, or adding colorful bell peppers to your morning eggs, there are countless delicious possibilities to discover. Don't be afraid to experiment with new flavors, textures, and cooking methods to find what works best for you. And if you're short on time, remember that frozen, canned (select the low-sodium options), or pre-cut veggies can be just as nutritious and convenient.

💪🔥Body Booster: Try incorporating a different vegetable into every meal to reap a variety of nutritional benefits.

Yaa Boakye is a Registered Dietitian Nutritionist (RDN), Nutrition Consultant and Body Data Practitioner

More For You

Young woman using a tablet computer to cook in her kitchen
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

No single vegetable can magically help you reach your weight loss goals. Therefore, a more effective approach is to choose foods — not just vegetables— that have a nutrient profile aligned with your overall diet. A "nutrient profile" refers to the combination of calories, fiber, and other nutrients critical in helping you reach your goals. Since no one food is ideal, a diet with a good variety of food, including diverse vegetables, is essential.


Start By Looking at Your Nutritional Needs

,Doctor,Hospital,medical, dr, happyShutterstock

Individual needs can vary, influenced by personal preferences, health conditions, and recommendations from healthcare providers or dietitians. For example, if you have digestive issues, particularly with regularity, your medical team might recommend prioritizing more fibrous vegetables in your diet, regardless of calories. Similarly, if you're deficient in a specific nutrient like Vitamin D, increasing your intake of foods rich in that nutrient may be advised. In cases where dietary sources alone might not meet all your nutritional needs, supplementation could be necessary as advised by your healthcare provider.

There Are Three Criteria to Pay Attention To

Farmer,Holding,An,Eggplant,in,A,Rural,Area,Of,Guatemala.Shutterstock

The list of vegetables below is strategically organized based on three key nutritional criteria per 100 grams (listed in the order of priority focus): fiber content, calorie content and water content. Each factor plays a vital role in weight management.

Fiber Content

portrait of beautiful woman in white shirt and hair bezel with mouth full of food licking her fingers outdoor in city park and enjoying junk but tasty fast food while walkingShutterstock

Fiber is essential for promoting satiety—the feeling of fullness—which helps control hunger and prevent overeating. Additionally, fiber supports digestive health by maintaining bowel regularity.

Calorie Content

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

Managing calorie intake is crucial for weight control. Vegetables with lower calories are prioritized because they can be consumed in larger volumes without significantly impacting total caloric intake, supporting weight loss or maintenance.

Water Content

Raw vegetables background. Healthy organic food concept.Shutterstock

High water content in vegetables contributes to hydration, which is essential for overall health and aiding digestion. Consuming water-rich vegetables can enhance satiety and reduce overall calorie consumption, as they tend to fill up the stomach with fewer calories.

RELATED: 7 Ways to Lose 15 Pounds in Two Months, Say Experts

How Veggies Are Ranked

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

The vegetables are ranked primarily by their fiber content for satiety and digestive benefits, followed by low-calorie content, and finally by their water content to assist with hydration and further enhance the feeling of fullness. This ranking could change if the dietary focus shifts, for example, to increasing a specific nutrient like more Vitamin D food if deficient or enhancing hydration for individuals who might not drink enough fluids. It is very important to adapt based on individual health needs, dietary preferences, or specific nutritional goals. Also, please remember that effective weight loss strategies should also involve regular physical activity, stress management, and monitoring health through regular check-ups.

Ten Best Veggies for Weight Loss

Ten_Best_Veggies_for_Weight_Loss2

Addressing Common Issues with Eating Vegetables

Frustrated Arab Spouses In Kitchen Checking Bills After Grocery Shopping, Young Middle Eastern Couple Sitting At Table And Counting Spends, Confused By Big Prices And Food Expenses, Closeup ShotShutterstock

Many people find it challenging to incorporate enough vegetables into their diet. Whether it's due to taste preferences, preparation time, or simply not knowing how to include them in meals, here are some practical solutions to make vegetables a staple in your daily eating habits.

How to Improve Taste

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

  • Experiment with Cooking Methods: Change things up by roasting, grilling, sautéing, or even air-frying vegetables.
  • Add Flavor: Boost the taste of your veggies with herbs, spices, a squeeze of lemon, a drizzle of olive oil, or a sprinkle of parmesan cheese.
  • Sneak Them In: If direct vegetable dishes aren’t your thing, try blending them into smoothies, mixing them into sauces, or incorporating them into baked goods. This way, you get the nutrition without a strong vegetable flavor.

Reducing Preparation Time

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

  • Frozen or Canned Alternatives: Keep a stock of frozen or low-sodium canned vegetables for a quick and easy option that saves prep time.
  • Batch Cooking: Spend some time on the weekend preparing a large batch of vegetables to use throughout the week.
  • Pre-cut Vegetables: Buy pre-cut veggies if you’re short on time. They’re perfect for quick snacks, stir-fries, or to throw into a dish last minute.

Incorporating Vegetables into Every Meal

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

  • Breakfast: Add spinach, mushrooms, or bell pepper to your morning eggs. You can blend greens like kale or spinach into your smoothie.
  • Lunch: Create vibrant salads packed with a variety of vegetables or roll them up in a wrap.
  • Dinner: Make a side of mixed roasted vegetables, stir-fry them with your favorite protein, or add them to pasta dishes.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Conclusion: Yes, Veggies Can Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Incorporating a diverse range of vegetables into your diet is a powerful strategy for both weight loss and overall health. Remember, there's no single "magic" vegetable for shedding pounds. The key is to enjoy a variety of veggies that provide essential nutrients, support satiety, aid digestion, and keep you hydrated. While it might seem challenging at first, exploring different ways to prepare and enjoy vegetables can be a fun and rewarding journey. Whether you're roasting Brussels sprouts, blending kale into smoothies, or adding colorful bell peppers to your morning eggs, there are countless delicious possibilities to discover. Don't be afraid to experiment with new flavors, textures, and cooking methods to find what works best for you. And if you're short on time, remember that frozen, canned (select the low-sodium options), or pre-cut veggies can be just as nutritious and convenient.

💪🔥Body Booster: Try incorporating a different vegetable into every meal to reap a variety of nutritional benefits.

Yaa Boakye is a Registered Dietitian Nutritionist (RDN), Nutrition Consultant and Body Data Practitioner

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
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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.

Do you want to drop weight before summer, but aren’t sure what to eat? One expert is revealing her shopping list for fat loss. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she unveils her own grocery list. “If I wanted to lose 15 pounds by summer, these 10 foods would be in my order every week,” she writes. “Fat loss starts in the kitchen—and if I wanted to drop 15 pounds by summer, these are the 10 foods I’d be buying every single week:

Eggs & Liquid Egg Whites

The first item she throws in her cart? Eggs and liquid egg whites. “Protein-packed, easy for quick meals, & keeps you full,” she says.

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

Lean Protein

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The second item on her list is lean protein. A few of her go-tos are chicken, turkey, and salmon. “More muscle = higher metabolism, so protein is key,” she syas.

Greek Yogurt

Happy young woman enjoying delicious granola with greek yogurt for breakfast

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Greek yogurt is another no-brainer for fat loss. She opts for plain, 0% or Oikos Triple Zero flavored. “Great for digestion, high in protein, and a perfect snack,” she says.

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

Lean Ground Beef

fresh raw minced beef in a plate close up on a rustic wooden table

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She also stocks up on lean ground beef. “93/7 or Lean Steak Cuts,” she writes. What is good about ground meat? “Iron, protein, and keeps meals satisfying,” she says.

Sweet Potatoes

Organic Asian sweet potatoes holding by hand

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Moving on to veggies, the first on her list is a starch. She always buys sweet potatoes over white. “Slow-digesting carb that fuels workouts & keeps cravings low,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dark Leafy Greens

Fresh arugula leaves, rucola

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Dark leafy greens – specifically spinach, kale, and arugula – are also mainstays on her grocery list when she wants to slim down. “High in fiber = better digestion & less bloating,” she says.

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.

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Craving something sweet? Make sure to stock up on berries. Strawberries, blueberries, and raspberries are her favorites. “Low in sugar, high in fiber, and packed with antioxidants,” she says.

Avocados

Close-up of two halves of ripe hass avocado in hands of female fruit sorting factory worker..

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Another must-shop at the grocery store? Avocados. “Healthy fats that support hormones & keep you full longer,” she says.

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

Natural Peanut Butter or Peanut Butter Powder

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Natural peanut butter or peanut butter powder is delicious and will fill you up. “Easy way to get protein + healthy fats without the sugar overload,” she says.

Chocolate Chips

Chocolate chips overflowing from brown ceramic ramekin onto wood table.  Macro with shallow dof.

Shutterstock

Another sweet treat she allows herself to indulge in? Chocolate chips. “Small amount added to healthy desserts that you can make with protein powder. Keeps my sweet cravings in check and gives me a treat every single day so I don’t feel deprived,” she says.

Eat These Foods and Stay in Moderate Calorie Deficit

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“Eat these foods while in a moderate calorie deficit with high protein, plus balanced carbs and healthy fats,” she writes. “Fat loss isn’t about cutting foods—it’s about eating the right balance to fuel your body & keep your metabolism working for you.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Losing 20 pounds in 80 days on a vegetarian diet is possible, provided it’s done in a healthy, sustainable way. “While switching to a vegetarian diet can bring health benefits, including weight loss, it doesn't always,” according to Harvard Health. “After all, cupcakes, cookies, and candy are technically vegetarian foods — but not necessarily ones that will improve your health or help you shed pounds. That said, a well-constructed and healthy plant-based vegetarian diet can help you lose weight over time, provided you make good food choices and reduce the number of calories you normally eat.” Here’s how to lose 20 pounds in 80 days while following a healthy, nutritious, and delicious vegetarian diet.


Watch the Carbs

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Be careful about consuming too many refined carbohydrates while on a vegetarian diet. “Vegetarian diets, although heart healthy, can make weight loss challenging due to their high percentage of calories from carbohydrates,” registered dietitian Julia Zumpano, RD, tells the Cleveland Clinic. “It’s OK to enjoy an occasional slice of pizza or bowl of pasta, but keep your portions down when you do and always include a protein source and plenty of vegetables to keep you full.”

RELATED: I Dropped 6 Dress Sizes in a Year by Making These Simple Changes

Eat Whole Foods

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Eat whole foods as much as possible. “Fiber in whole foods keeps you feeling fuller, which might mean you eat less overall,” dietician Victoria Taylor tells the British Heart Foundation. “Eating less could be helpful if you’re trying to lose weight. Higher-fiber diets are also better for your blood pressure and cholesterol levels. Whole foods have no added saturated fat, salt or sugar. So eating lots of whole foods can help you lower the amount of these additives in your diet, which is good for your cholesterol levels, blood pressure, and weight.”

Non-Starchy Vegetables

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Opt for plenty of non-starchy vegetables such as spinach, arugula, cauliflower, and kale. While trying to lose weight on a vegetarian diet. “These types of vegetables are ideal for weight loss because when eaten in large quantities, they can help to activate the stretch receptors in your stomach that will tell your brain you’re full,” Dr. Shaun Kennedy, ND, tells Sonoran University of Health Sciences. “At the same time, they provide very few calories while providing a substantial amount of nutrition. The goal here is to feel full, receive appropriate amounts of nutrition, and cut the calorie count without feeling the hunger pangs typically associated with dieting.”

RELATED: 15 High-Protein, Low-Carb Foods to Help You Lose Weight Now

Low-Sugar Fruit

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

Be mindful of the type of fruit you enjoy while losing weight. “Again, the goal should be to maximize nutrition while limiting the amount of sugar (fructose),” Dr. Kennedy says. “Fruits that are higher in fiber have less readily available sugar and should be used preferentially (examples include green apples, grapefruit, and watermelon). Typically, you’ll want to stick primarily with berries like blackberries, raspberries, and blueberries as you begin your weight loss journey until you can selectively add in other fruits.”

Watch Your Calories

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Plant-based protein is often higher-calorie than animal-based. “In order for a vegetarian to meet protein needs, these foods need to be eaten in larger volumes than meat,” Zumpano says. “For example, a 4-ounce piece of lean meat provides about 200 calories and 28 grams of protein. To obtain that same amount of protein from beans, you would need to consume more than 2 cups of cooked beans, which provide close to 400 calories.” Zumpano suggests treating the beans as both the carbs and the protein in a meal.

RELATED: 8 Golden Rules for Fat Loss Over 50

Get Moving

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Regular movement is important for weight loss and overall wellbeing, no matter what diet you’re on. “Regular exercise is one of the pillars of healthy living,” Howard E. LeWine, MD, tells Harvard Health. “It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.”

Get Good Sleep

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Sleep is crucial to weight loss and health—the CDC recommends adults get at least 7 hours a night. “Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk,” nutritional epidemiologist Dr. Erica Jansen tells the University of Michigan School of Public Health. “Sleep is truly interdisciplinary because it touches every aspect of health.”

Watch the Added Sugars

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Avoid added sugars whenever possible. “Eating and drinking too many foods and beverages with added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories,” says the Office of Disease Prevention and Health Promotion. “Added sugars contribute calories, but no essential nutrients.”

RELATED: 10 Household Tasks to Shed Pounds in Your 50s

Cut Down on Alcohol

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“If you are trying to lose weight, you can boost your efforts by cutting back on alcoholic drinks. Alcohol can cause weight gain in a couple of ways,” according to Mount Sinai. “First, alcohol is high in calories. Some mixed drinks can contain as many calories as a meal, but without the nutrients. Second, you also may make poor food choices when you drink.”

Watch the Processed Foods

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Vegetarian and vegan “plant-based meat” foods can be highly processed and filled with additives. “These foods are convenient and tasty,” Zumpano says. “Logging your caloric intake can help you include these foods in moderation, while not exceeding your needs.”

Eat Whole Fruits and Vegetables

Composition with assorted organic vegetables and fruits.Shutterstock

Eat your fruits and vegetables whole instead of juicing. “Ideally, you should have removed all refined carbohydrates and processed foods from the diet before considering limiting your fruit or vegetable intake,” Dr. Kennedy says. “Lastly, try to eat the fruits and vegetables either raw or minimally steamed. Overcooking or juicing can make the sugar more available and can negatively impact the wonderful micronutrient and antioxidant properties.”

RELATED:

Portion Size

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Weight loss comes down to burning off more than you’re taking in, so keep that in mind no matter what diet you choose. “Beyond making sure you get the right combination of nutrients, also focus on portion size and calories if you are looking to lose weight,” says Harvard Health. “Ultimately, keep in mind that a vegetarian diet, like any other, may help you lose weight, but it can also result in weight gain if you take in more calories than you burn off on a regular basis.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,A
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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.

When it comes to weight loss, the foods you choose can make all the difference. Certain nutrient-dense, metabolism-boosting foods have been shown to help you lose weight faster, curb hunger, and even target belly fat. These foods aren’t just low in calories—they actively work with your body to speed up calorie burning and control cravings. Adding these foods to your diet can provide a noticeable boost to your weight loss journey without feeling deprived. Here’s a list of seven foods that experts recommend to help you reach your goals quicker.


Berries

Fresh Berries at the Farmers MarketShutterstock

Packed with Fiber and Antioxidants

Berries like blueberries, strawberries, and raspberries are low in calories and high in fiber, helping you feel full and satisfied. They’re also packed with antioxidants that fight inflammation, which has been linked to weight gain. A handful of berries can satisfy a sweet craving while supporting your weight loss goals.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Leafy Greens

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food backgroundShutterstock

Low-Calorie Nutritional Powerhouses

Spinach, kale, and arugula are rich in fiber, vitamins, and minerals, and incredibly low in calories. They add bulk to your meals, which can help you feel fuller on fewer calories. These greens also contain compounds that support metabolism, making them an ideal choice for weight loss.

Greek Yogurt

Greek yogurt in a potShutterstock

High in Protein to Keep You Satisfied

Greek yogurt is packed with protein, which helps curb hunger and promotes muscle maintenance. It also contains probiotics, which support a healthy gut—a key factor in effective weight management. Choose plain Greek yogurt to avoid added sugars that can stall weight loss.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Eggs

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

Rich in Protein and Essential Nutrients

Eggs are nutrient-dense, providing essential vitamins and high-quality protein that keeps you full for hours. Studies show that eating eggs for breakfast can reduce overall calorie intake for the day, helping you lose weight more easily. They’re versatile, quick to prepare, and perfect for any meal.

Salmon

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

Filled with Omega-3s to Boost Fat Burning

Salmon is a great source of protein and omega-3 fatty acids, which have been shown to reduce inflammation and promote fat loss. The healthy fats in salmon also help keep you satisfied, reducing cravings for high-calorie snacks and making it easier to stick to your weight loss plan.

Green Tea

Green tea in a glass cup with a birch leaf. Leaves on a white table around a mug with a drink.Shutterstock

Metabolism-Boosting Antioxidant Drink

Green tea contains catechins, antioxidants that stimulate fat burning, especially around the belly. Drinking green tea regularly has been linked to increased calorie burn and reduced body fat, making it an excellent beverage choice for anyone looking to lose weight.

RELATED:8 Ways Protein Burns Stubborn Belly Fat

Legumes

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

High in Fiber and Protein

Legumes like lentils, chickpeas, and black beans are high in both fiber and protein, which can help control appetite and support steady blood sugar levels. They’re versatile and filling, making them a great addition to meals to keep you satisfied and on track with your weight loss goals. Including these expert-recommended foods in your diet can help accelerate your weight loss while providing essential nutrients for overall health. Each of these foods works in unique ways to support metabolism, manage hunger, and encourage your body to burn fat more effectively, making them ideal choices for a sustainable, healthy diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.
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FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

The flexitarian diet is a cross between a vegan/vegetarian diet, with the addition of meat now and then. “I think people are attracted to this diet because you can be a little bit more flexible on it,” Kate Patton, MEd, RD, CSSD, LD, tells the Cleveland Clinic. “Most diets imply a start and stop, and the weight can creep back on, but the flexitarian diet places a large emphasis on eating a mostly plant-based diet, which is always recommended for long-term weight loss.” Here’s how to lose 20 pounds with the flexitarian diet.


More Vegetables

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Vegetables are packed with necessary nutrients and fiber, which helps make weight loss easier—but some are better than others. “Among vegetables, soybeans, cauliflower, Brussels sprouts, broccoli, and leafy greens were the winners,” says Harvard Health. “On the other hand, eating starchy vegetables like corn, peas, and potatoes was associated with weight gain.”

Lots of Fruit

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

Choose low-sugar fruits like berries and avocados to enjoy the flexitarian diet while maintaining weight loss. “Studies co-authored by Harvard Chan School researchers have found that eating blueberries can lower the risk of Type 2 diabetes; that eating foods high in anthocyanins (mostly blueberries and strawberries) can help people keep weight off; and that berry consumption can reduce the risk of heart attack and boost learning and memory,” says Harvard Health.

Legumes For the Win

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Legumes are full of fiber, which promotes satiety and encourages weight loss. “Eating more legumes as part of a healthy diet can help lower blood sugar and blood pressure,” according to MedlinePlus. “Beans and legumes contain antioxidants that help prevent cell damage and fight disease and aging.”

Be Picky About Meat

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

You can eat meat two days a week, no more than 9 ounces in total. “Remember, the overall goal of the flexitarian diet is to eat more nutritious plant foods and less meat,” says the Cleveland Clinic. “When you do incorporate meat into your diet, choose organic, free-range, pasture-raised or grass-fed beef, chicken or turkey. And always choose leaner cuts to minimize extra animal fat.”

Be Mindful of Calories

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Use a calorie calculator to figure out exactly how many calories you need to be in a deficit. Losing weight is about eating less than you burn off, no matter what diet you’re on. The flexitarian diet can make this process easier with an emphasis on satiating foods.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

The flexitarian diet encourages the consumption of whole grains, which can help with weight loss. “Whole grains have all parts of the grain,” says the Mayo Clinic. “Whole-grain flour is ground from whole grains. Examples of whole-grain food include brown rice, oatmeal and whole-grain breads.”

Make It Fun

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Try to make your own plant-based recipes. “Focusing on plant-based foods and not eating as much meat can be really hard for some people,” Patton says. “But nowadays, you can find great bean-based burgers, canned bean and lentil soup, and bean-based pasta to start off, but eventually, it’s even better to make your own homemade versions. Don’t be afraid to get adventurous with this diet!”

RELATED: 4 Steps to Lose Your PCOS Belly Fat in 4 Weeks

Avoid Processed Meat

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“If you include red meat occasionally, be sure that it’s mostly unprocessed red meat,” says the American Institute For Cancer Research. “Processed meats (like bacon, sausage, salami and hot dogs) pose a greater cancer risk, so it’s best to save them for much more occasional use.”

Fatty Fish

Grilled Mackerel fish on a white plate. Fatty, oily fish is an excellent and healthy source of DHA and EPA, which are two key types of omega-3 acid.Shutterstock

Fatty, oily fish offer many health and weight loss benefits. “Since the flexitarian diet isn’t truly vegan or vegetarian, you can decide yourself if you want to incorporate fish,” says the Cleveland Clinic. “Just be sure to choose wild-caught varieties.”

Be Mindful of Overall Health

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“Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.”

Get Moving

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Movement is an important part of weight loss, good for both health and fat-burning. Even just walking every day can make a big difference in calories burned and overall health and happiness. For bonus fat burning, start lifting weights.

RELATED: I’m a Doctor, and Here are My Pro Ozempic Tips You Should Know

Long Term Goals

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The flexitarian diet is effective because it can be maintained long-term.“The majority of consumers for this diet are looking for a way to eat healthy without fully committing to a vegetarian or vegan diet,” says Western Oregon University.

“This diet allows you to have the best of both worlds because, unlike almost every other diet, there is nothing that you have to completely eliminate from your life. When you really crave that hamburger, this diet says, ‘Eat that burger! ( maybe only once a week)’.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

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

What Are Weight Loss Injections?

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

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

How These Medications Work

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

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

Consider Potential Side Effects

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

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

Tip #1: Eliminate All Sodas and Sugary Drinks

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

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

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

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

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

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

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

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

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

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

Shrimp: Fast-Cooking Lean Protein

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

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

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

Ground Venison: Lean Red Meat Alternative

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

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

Last Word

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

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

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

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

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

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

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

Birria

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

Chicken Tinga

Chicken Tinga

Instacart

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

Beef Kabobs

Costco Beef Kabobs

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

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