Skip to content
Nutrition & Diet

Celebrity Trainer Reveals 5 Power Soups That Transform Your Body

Full of fiber and protein, these soups will help you slim down fat.

Leah Groth
By Leah GrothJan 17, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Harley Pasternak
Copyright harleypasternak/Instagram
Leah Groth
By Leah GrothJan 17, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Nutrition & Diet

Are you trying to lose weight? One of the most famous trainers in the world is here with some delicious recipes to help you achieve your goals. Harley Pasternak has helped everyone from Jessica Simpson to Halle Berry get into and stay in shape. Recently, the expert, also a nutritionist, has been sharing some healthy soup recipes that are low-calorie and high in protein. Here are 5 of Harley Pasternak’s soup recipes for weight loss.

"Get Lean” Grilled Cheese and Tomato Soup

Pasternak has taken a high-calorie favorite and given it a protein-packed twist. His “Get Lean” grilled cheese with tomato soup. “Nothing says childhood to me like an gooey gooey cheesy grilled cheese sandwich dipped in a tangy tomato soup,” he writes in the post. “But this tomato soup, grilled cheese combo, is not what you think. At less than 500 cal per serving, and a whopping 36 g of protein, this is actually a meal you can eat when you’re trying to get lean, and stay lean.” To make it add 2 cups bone broth, 4 cups tomato soup, and one can of garbanzo beans, drained, to a blender. “Blend until smooth, then heat in a saucepan,” he says. As for the grilled cheese, he warms up 45 calorie bread in the toaster then adds two slices of low-calorie cheddar. He places the sandwich in the air fryer for 5 minutes at medium heat.

Lean, Green Body Reset Soup

Next up is his lean, green, body-reset soup. “When my clients have a nude scene in a film, or are heading on, vacation will be wearing bathing suits on a beach, they want to feel their best. Sometimes, simplifying a short nutrition plan, makes things a lot easier easier for them. Using one meal as your daily anchor, that stays the same every day. I use this vegetable soup recipe as my lunch or dinner for one whole week, and then add some flexibility with the other meals. It’s not really cutting or restricting your calories, too much, it’s more about creating simplification, and a very easy recipe that will keep you full for a big chunk of the day,” he says. To make it, blend together the following and heat up. “Also, this soup has approximately 42 g of protein… If you have 1/3 as a portion, you’re most of the way there for protein requirements. Some people, with larger protein requirements, might have a little bit of grilled fish, chicken, or even a dollop of Greek yogurt on the side,” he says.

  • 5 cups of broccoli, steamed
  • 2 cups of broccoli water that was used to steam broccoli
  • One vegetable bouillon cube
  • One can of chickpeas
  • One avocado

Body Reset White Soup

Next up, his Body Reset white soup, “full of vegetables, loaded with fiber, full of quality, protein, and full of healthy fat,” he says. “Start off by slicing a whole white cauliflower, a quarter of a white onion, and a small bit of garlic. (I tried with shallots, but white onion works better here ) Place on a baking tray. Drizzle with olive oil and bake for 375 to 400°F, Fahrenheit for approximately 35 to 45 minutes. Poor at least 4 cups of chicken bone broth in a blender, then add all of the roasted vegetables, and one can of white beans. Any bean will work, but I’m staying with the white theme. Blend silky, smooth, and serve with a little shredded Parmesan on top. This makes anywhere from 4 to 6 servings,” he says.

Body Reset Red Soup

“If you liked my green soup, you’re going to love my GET LEAN Body Reset Red Soup!!” he says in another post. “Place six carrots, six tomatoes, two red peppers, and garlic and shallots to your liking. Drizzle with olive oil and roast at 400° for 35 to 45 minutes. Pour, 2 to 3 cups of chicken broth in a blender, then add all the roasted vegetables and one can of kidney beans ( any bean will work, but I wanted to stay with the red theme). I’ve tried this recipe before using a little bit of tomato paste to add thickness and sweetness, but it really doesn’t need it. Blend on high for approximately two minutes until silky smooth. Because of chicken broth and beans, the whole picture has approximately 55g of protein (even more if you use 3 cups of chicken broth).

So delicious, so silky, smooth, and so incredibly filling. The soup is a great tool when you’re trying to eat a little cleaner and possibly calorie reduce. Because the soup is so filling, it helps with curbing your appetite for several hours after,” he writes. “Warning, do not drink this whole recipe as one serving. Rather, this makes 4 to 8 servings, depending on how big or small you like your servings.”

Magical Mushroom Soup

He also shared a recipe for his magical mushroom soup. “As someone whos not a big fan of Mushrooms, I somehow have fallen in love with this mushroom soup. It is so simple to make and so incredibly delicious,” he says. “On a baking tray place 30 to 40 white mushrooms, you can really use any mushrooms, 1/2 white onion, 2 cloves garlic. Sprinkle some fresh thyme on top and drizzle some olive oil. Place in the oven at 400° for 30 minutes. Remove items from oven and place in blender. Add 3 to 4 cups of beef bone broth. Blend well for two minutes until silky smooth,” he instructs. “I like to serve with a little shredded Parmesan on top. This recipe is very low in calories and gets a decent source of protein from the broth. If you want to get even more protein, you can blend some tofu in seamlessly.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

proteinsproteinsustainable-weight-lossweight loss

More For You

Nutrition & Diet

Celeb Trainer's Protein-Packed Soup Recipes

Harley Pasternak
Copyright harleypasternak/Instagram
Leah Groth
By Leah GrothJan 17, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you trying to lose weight? One of the most famous trainers in the world is here with some delicious recipes to help you achieve your goals. Harley Pasternak has helped everyone from Jessica Simpson to Halle Berry get into and stay in shape. Recently, the expert, also a nutritionist, has been sharing some healthy soup recipes that are low-calorie and high in protein. Here are 5 of Harley Pasternak’s soup recipes for weight loss.

"Get Lean” Grilled Cheese and Tomato Soup

Pasternak has taken a high-calorie favorite and given it a protein-packed twist. His “Get Lean” grilled cheese with tomato soup. “Nothing says childhood to me like an gooey gooey cheesy grilled cheese sandwich dipped in a tangy tomato soup,” he writes in the post. “But this tomato soup, grilled cheese combo, is not what you think. At less than 500 cal per serving, and a whopping 36 g of protein, this is actually a meal you can eat when you’re trying to get lean, and stay lean.” To make it add 2 cups bone broth, 4 cups tomato soup, and one can of garbanzo beans, drained, to a blender. “Blend until smooth, then heat in a saucepan,” he says. As for the grilled cheese, he warms up 45 calorie bread in the toaster then adds two slices of low-calorie cheddar. He places the sandwich in the air fryer for 5 minutes at medium heat.

Lean, Green Body Reset Soup

Next up is his lean, green, body-reset soup. “When my clients have a nude scene in a film, or are heading on, vacation will be wearing bathing suits on a beach, they want to feel their best. Sometimes, simplifying a short nutrition plan, makes things a lot easier easier for them. Using one meal as your daily anchor, that stays the same every day. I use this vegetable soup recipe as my lunch or dinner for one whole week, and then add some flexibility with the other meals. It’s not really cutting or restricting your calories, too much, it’s more about creating simplification, and a very easy recipe that will keep you full for a big chunk of the day,” he says. To make it, blend together the following and heat up. “Also, this soup has approximately 42 g of protein… If you have 1/3 as a portion, you’re most of the way there for protein requirements. Some people, with larger protein requirements, might have a little bit of grilled fish, chicken, or even a dollop of Greek yogurt on the side,” he says.

  • 5 cups of broccoli, steamed
  • 2 cups of broccoli water that was used to steam broccoli
  • One vegetable bouillon cube
  • One can of chickpeas
  • One avocado

Body Reset White Soup

Next up, his Body Reset white soup, “full of vegetables, loaded with fiber, full of quality, protein, and full of healthy fat,” he says. “Start off by slicing a whole white cauliflower, a quarter of a white onion, and a small bit of garlic. (I tried with shallots, but white onion works better here ) Place on a baking tray. Drizzle with olive oil and bake for 375 to 400°F, Fahrenheit for approximately 35 to 45 minutes. Poor at least 4 cups of chicken bone broth in a blender, then add all of the roasted vegetables, and one can of white beans. Any bean will work, but I’m staying with the white theme. Blend silky, smooth, and serve with a little shredded Parmesan on top. This makes anywhere from 4 to 6 servings,” he says.

Body Reset Red Soup

“If you liked my green soup, you’re going to love my GET LEAN Body Reset Red Soup!!” he says in another post. “Place six carrots, six tomatoes, two red peppers, and garlic and shallots to your liking. Drizzle with olive oil and roast at 400° for 35 to 45 minutes. Pour, 2 to 3 cups of chicken broth in a blender, then add all the roasted vegetables and one can of kidney beans ( any bean will work, but I wanted to stay with the red theme). I’ve tried this recipe before using a little bit of tomato paste to add thickness and sweetness, but it really doesn’t need it. Blend on high for approximately two minutes until silky smooth. Because of chicken broth and beans, the whole picture has approximately 55g of protein (even more if you use 3 cups of chicken broth).

So delicious, so silky, smooth, and so incredibly filling. The soup is a great tool when you’re trying to eat a little cleaner and possibly calorie reduce. Because the soup is so filling, it helps with curbing your appetite for several hours after,” he writes. “Warning, do not drink this whole recipe as one serving. Rather, this makes 4 to 8 servings, depending on how big or small you like your servings.”

Magical Mushroom Soup

He also shared a recipe for his magical mushroom soup. “As someone whos not a big fan of Mushrooms, I somehow have fallen in love with this mushroom soup. It is so simple to make and so incredibly delicious,” he says. “On a baking tray place 30 to 40 white mushrooms, you can really use any mushrooms, 1/2 white onion, 2 cloves garlic. Sprinkle some fresh thyme on top and drizzle some olive oil. Place in the oven at 400° for 30 minutes. Remove items from oven and place in blender. Add 3 to 4 cups of beef bone broth. Blend well for two minutes until silky smooth,” he instructs. “I like to serve with a little shredded Parmesan on top. This recipe is very low in calories and gets a decent source of protein from the broth. If you want to get even more protein, you can blend some tofu in seamlessly.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Jen Selter Reveals Her Sculpted Abs and Shares Chocolate Banana Smoothie Recipe

jen_selter6
jenselter/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY 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.

Jen Selter is fueling up with a delicious smoothie – and flaunting her incredible abs. In a new social media post, the fitness influencer, who boasts nearly 14 million followers on Instagram alone, shows off her famous figure while making a healthy smoothie in her kitchen. “This amazing Chocolate Smoothie is the perfect, healthier treat for when that sweet tooth kicks in!” she writes in the caption of the Instagram video. How can you make the smoothie at home? Here is everything you need to know about the recipe – and all of Selter’s other stay-fit secrets.

Healthy Chocolate Smoothie

@jenselter

#smoothie time!! 🍫 #chocolate DREAM SMOOTHIE 1 large frozen banana 1 tbsp cocoa or cacao powder 1 cup unsweetened cashew milk 1/2 teaspoon vanilla extract handful of ice 1 tbsp peanut butter 1 scoop chocolate protein powder @blendjet

To make Jen’s healthy chocolate smoothie, add all ingredients and blend.

  • 1 large frozen banana
  • 1 tbsp cocoa or cacao powder
  • 1 cup unsweetened cashew milk
  • 1/2 teaspoon vanilla extract
  • handful of ice
  • 1 tbsp peanut butter
  • 1 scoop of chocolate protein powder.

Clean and Healthy Diet

jen_selter7jenselter/Instagram

Overall, Jen follows a clean and healthy diet. She dishes about her go-to breakfast in a video for Harper’s Bazaar. “I love breakfast. It’s my favorite meal of the day,” she said, adding that her go-to is eggs. “I always like to switch up my eggs,” she said.

She loves scrambled eggs but might “go crazy,” creating scrambles with onion, tomato, spinach, mushroom, organic brown eggs (two whites and one full egg) with cheese, and cooked with olive oil. Sometimes, she will even eat a side of mashed avocado with it for healthy fats and added protein.

“I’m all about moderation,” Jen told Harper’s Bazaar about her approach to diet. “I eat really healthy. I don’t drink alcohol. I love chocolate. I love cheese. I have two cheat meals a week. If I'm craving something, I am going to eat it.” Chicken parm and penne alla vodka are her go-to cheat meals.

RELATED: 3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

Consistency

jen_selter8jenselter/Instagram

"Results don’t happen overnight," Jen told Women’s Health. "But they do happen with hard work, dedication, and consistency. Stay consistent with your workouts, and never stop trying.

5 Workouts a Week

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

Jen clocks up five workouts a week. She pairs Stairmaster sessions with strengthening exercises. "I like to separate my training into leg day, upper body, core, and cardio," she says. "I always work out for an hour."

RELATED: The Best Diet to Lose Weight, According to Doctor

Yoga

Jen also does yoga. According to the American Osteopathic Association, there are more than 100 different types, or schools, of yoga. Most practices include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches, and carpal tunnel syndrome,” Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California, explained to them. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:

  • increased flexibility
  • increased muscle strength and tone
  • improved respiration, energy, and vitality
  • maintaining a balanced metabolism
  • weight reduction
  • cardio and circulatory health
  • improved athletic performance
  • protection from injury

💪🔥Body Booster: If you have a sweet tooth, try adding a healthy but sweet smoothie – like Jen’s – to your daily menu. You might be able to trick yourself into believing it is dessert! And if you enjoyed this article, don't miss I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss.

Nutrition & Diet

Trainer Lost 45 Pounds With These 12 Food Swaps That Anyone Can Make

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackNov 21, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Ever find yourself grabbing that sugary breakfast cereal or reaching for ice cream after dinner, knowing there must be a better way? Katie Dunlop was there, too. Despite working in the fitness industry, she struggled with the same food choices that trip up most of us. Then she discovered something that changed everything: it wasn't about giving up favorite foods – it was about making smarter swaps. Through these simple changes, Katie lost 45 pounds and transformed her life. Now, as the creator of Love Sweat Fitness with over a million social media followers, she's sharing the exact food swaps that anyone can use to see similar results. Ready to discover how small changes in your kitchen can lead to big changes on the scale?

Why Your Breakfast Cereal Isn't Working

"I used to eat cereal for breakfast every single morning," Katie recalls. "There's even a popular diet where you're supposed to eat two bowls of their cereal a day and magically lose weight. I tried all those crazy diets." She explains that most cereals, despite their healthy-looking packaging, are processed with hidden sugars. "Even when it says it has fruit and yogurt, you're basically getting dehydrated fruit the size of an ant and yogurt without any probiotic benefits."

Power Up with Protein Pancakes Instead

"People expect me to say boring oatmeal, which I actually love," Katie shares. "But protein pancakes are a game-changer." She emphasizes that this swap gives you significantly less sugar and four times the protein of regular cereal. "You can still enjoy them with maple syrup and a little whipped cream, and you'll have so much more energy and fuel for your day," she explains. The higher protein content helps build lean muscle while burning fat naturally.

The Truth About Your Daily Drinking Habits

"When I was struggling with my weight and health, I knew drinking was one of my biggest issues," Katie admits. Working at a wine bar, she was consuming sugary cocktails and wine daily. "It wasn't about having a problem with alcohol – it was about those hidden calories adding up." She explains that 3,500 excess calories equals one pound of fat, making it crucial to be mindful of liquid calories.

RELATED: This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

Smart Cocktail Alternatives That Still Feel Special

Katie's approach to drinking shifted dramatically: "I don't need to give up the experience of enjoying a cocktail to reach my goals." She suggests zero-proof alternatives made with real botanicals. "For me, it's about the experience of mixing up something special. I can still enjoy Taco Tuesday with a mocktail that saves me 300-500 calories without feeling deprived."

The Hidden Calorie Trap in Your Cooking Oil

"Most people don't realize how quickly cooking oil adds up," Katie points out. "Healthy fats are essential, but portion control is key." She explains that most people unknowingly use two to four tablespoons when cooking, which can add up to 56 grams of fat before you've even eaten your meal.

Transform Your Cooking with Flavorful Broth

"I save my olive oil for salads where I can really control the portion and enjoy the flavor," Katie shares. Her game-changing swap? Using broth for cooking. "Whether I'm using the stovetop, oven, or Instant Pot, broth adds amazing flavor with minimal calories. Plus, you get the added benefit of protein instead of excess fat."

RELATED: 10 Workout Mistakes This Fitness Expert Wants You to Stop Making

Why You Shouldn't Fear Bread

"It's night and day when I look at my body composition from when I was cutting out carbs versus now," Katie reveals. "I'm way fitter, more muscular, and more toned, eating carbs consistently throughout the day." The key, she explains, is understanding how your body processes different types of bread.

Choosing Bread That Works With Your Body

"Look for whole, not enriched or processed ingredients," Katie advises. She recommends checking the ingredient list: "If it says 'enriched,' that's your cue to put it back." She explains that whole grain options provide more fiber and slower-burning energy, while grain-free alternatives can offer excellent nutrition with fewer carbohydrates.

The Ice Cream Trap: Why It's More Than Just Calories

"I used to be the biggest ice cream eater in the world," Katie admits. She explains that many "healthy" ice cream alternatives contain artificial sweeteners and questionable ingredients. "When you stop eating excess sugar, your body actually stops craving it. That's why I created my sugar detox guide – breaking that cycle is crucial."

Create Your Own Healthy Frozen Treat

Katie's protein-rich ice cream alternative has become a family favorite. "My husband loves this just as much as regular ice cream now," she shares. By combining Greek yogurt, sugar-free protein powder, and natural peanut butter, you create a dessert that's not just healthier but helps your fitness goals. "For the true ice cream experience, freeze it for 30 minutes. You'll get that perfect frozen yogurt texture with all the protein benefits."

RELATED: Personal Trainer Reveals 13 Simple Rules That Helped Her Lose 76 Pounds

The Long-Term Benefits of Smart Swaps

"These aren't just about weight loss," Katie emphasizes. "When you make these swaps, you're improving your metabolism, energy levels, sleep quality, and overall health." She explains that reducing excess sugar and making mindful swaps helps stabilize blood sugar, leading to better energy throughout the day and improved sleep at night.

Making These Swaps Work in Real Life

"It's not about perfection – it's about progress," Katie concludes. She recommends starting with one swap at a time and giving your body time to adjust. "When you focus on adding better alternatives rather than just removing foods, the transition becomes much easier. Your tastes will actually change, and you'll start craving these healthier options naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

A Nutrition Coach Shares 5 Fat Loss Rules That Actually Work for Everyone

Brittney_Blanco1
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothNov 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you ready to start losing weight but feel like you need a jumpstart? Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new social media post, she discusses a few easy ways to get started on your weight loss journey. “These five strategies are fundamental to jumpstarting and sustaining your fat loss journey,” she writes in the caption of the Instagram video.

Prioritize Protein in Every Meal

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

She recommends starting by making protein a priority. “Ensuring a high protein intake, around 175 grams daily, helps maintain muscle mass while in a calorie deficit. Protein supports muscle recovery, keeps you full, and aids fat loss without compromising strength,” she says in her post.

Commit to Strength Training

Concentrated woman lifting dumbbells in gymShutterstock

Next, she recommends committing to a strength training routine. “Lifting weights or doing resistance training at least four times a week is essential. Strength training preserves muscle, boosts metabolism, and helps shape your physique, all of which are critical to an effective fat loss program,” she writes.

Get Quality Sleep

Bed, stretching and happy woman waking up in the morning after sleep, rest and relax in her home. Resting, smile and female stretch in her bedroom, content and peaceful, cheerful and comfortableShutterstock

You also need to make sleep a priority. “Aim for 7-8 hours of restful sleep each night. Quality sleep is key to hormone balance, particularly cortisol and insulin, both of which play a significant role in fat loss and energy management,” she writes.

Strive for Consistency

Woman wakes up in a country house or hotel with panoramic windows in pine forest raised her hands yawning. Good morning and recreation on nature conceptShutterstock

Next, focus on consistency rather than perfection. “Consistency in both diet and exercise routines is far more powerful than perfection. Building sustainable habits is what leads to lasting results, so keep moving forward even if things aren’t always flawless,” she writes.

Incorporate Daily Activity

Beautiful young girl smiling while running through park and enjoying in the nature.Shutterstock

Incorporating daily activity is another essential habit. “Stay active throughout the day beyond formal workouts. Activities like walking, stretching, or standing regularly help keep your metabolism engaged and contribute to overall fat loss,” she says.

Eat Protein-Packed Meals, Starting with This Egg Scramble

Scrambled eggs, omeletteShutterstock

In another post, she reveals the meals she eats every day to “build lean muscle while burning fat, starting with a protein-packed scramble.

  • Macros: 350 cal, 40g protein, 10g fat, 20g carbs.
  • Ingredients: 1 cup egg whites, 1 whole egg, 1/4 cup diced bell peppers, 1/4 cup spinach, 1/4 avocado.
  • Directions: Sauté veggies, then add eggs, scramble until cooked, and top with avocado.

RELATED: These 8 Common Salad Mistakes Leave You Starving an Hour Later

Grilled Chicken Salad

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Her next go-to meal is a grilled chicken salad:

  • Macros: 400 cal, 45g protein, 10g fat, 30g carbs.
  • Ingredients: 4 oz grilled chicken breast, 2 cups mixed greens, 1/4 cup cherry tomatoes, 1/2 cup cucumber, 1 tbsp balsamic vinegar.
  • Directions: Toss all ingredients and top with grilled chicken. Drizzle balsamic vinegar for flavor.

Protein Smoothie

Banana and chocolate smoothie in the glass jarShutterstock

Her third meal is a protein smoothie:

  • Macros: 300 cal, 30g protein, 5g fat, 40g carbs.
  • Ingredients: 1 scoop whey protein, 1/2 banana, 1/2 cup blueberries, 1 cup almond milk, Handful of ice.
  • Directions: Blend all ingredients until smooth and creamy!

Taco Bowl

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

For dinner, her fourth meal, she makes a taco bowl:

  • Macros: 550 cal, 55g protein, 15g fat, 40g carbs
  • Ingredients: 6 oz ground turkey (93% lean), 1/2 cup cauliflower rice, 1/4 cup black beans, 1/4 cup diced tomatoes, 1/4 cup shredded lettuce, 2 tbsp salsa, Salt, pepper, cumin, and chili powder to taste
  • Directions: Season and cook turkey, then layer with cauliflower rice, beans, and veggies. Top with salsa!

RELATED: Woman Gets 12,000 Steps Daily With Her Desk Job Using These Simple Hacks

Meal Prep

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Don’t use time as an excuse to eat unhealthy meals. She offers a final tip to cook ahead. “Prep these meals in advance to stay on track and crush your goals!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Dan_Go_danfounder17
Copyright Dan Go/YouTube
Christopher Roback
By Christopher RobackNov 12, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Looking for a simple way to lose weight without complicated meal plans? Fitness coach Dan Go discovered that focusing on just five specific foods helped him drop 20 pounds in three months. "Eating similar meals every single day is a low key weight loss hack," says Dan, who specializes in helping entrepreneurs transform their bodies. Here's his straightforward approach that anyone can follow.

Dan's Weight Loss Philosophy

"I get way more benefit from doing something almost every day as opposed to figuring out what I'm going to eat on an hour-to-hour basis," Dan shares about his journey. As an entrepreneur, he found that simplifying his food choices was key to sustainable weight loss.

The Lifestyle Change That Made It Possible

"We make about 200 food decisions a day," Dan reveals. His solution? "I'd rather have limited decisions rather than open myself up to the hundreds of decisions that I would make around food." This mindset shift helped him maintain consistency while losing those 20 pounds.

Why These Foods Work: The Three-Factor Framework

Before diving into specific foods, Dan explains his selection criteria: "I look for three key factors when choosing foods for weight loss: nutrient value, satisfaction level, and the protein-to-calorie ratio." This framework ensures you're not just counting calories but getting maximum nutrition and staying full longer.

Your New Best Friend: New York Strip Steak

"Steak is a superfood with the amount of nutrients it contains," Dan emphasizes. A 100-gram serving of strip steak provides 30 grams of protein for just 175 calories, plus essential nutrients like carnitine, zinc, creatine, iron, and B vitamins. Can't afford strip steak? Dan suggests extra lean ground beef as an equally effective alternative.

Power Up with Cruciferous Vegetables

Want to eat more while losing weight? Dan's solution is simple: "I love to volumize my meals with vegetables like broccoli, Brussels sprouts, kale, spinach, and asparagus." These low-calorie powerhouses are packed with fiber and nutrients. Dan particularly favors grilled broccoli for its crunch and impressive nutrient profile, including calcium, iron, phosphorus, and vitamin C.

The Unsung Hero: Chicken Breast

"It's not the flashiest food," Dan admits, "but chicken breast gets the job done." With 31 grams of protein per 100-gram serving at just 165 calories, it's one of the most efficient protein sources available. Dan notes that this budget-friendly option is perfect for those who want flexibility with their remaining daily calories.

RELATED: Coach Lost 49 Pounds at 43 by Removing These 7 Foods From Her Diet

Your Insurance Policy: Whey Protein

While technically not a whole food, whey protein is Dan's secret weapon. "Think of this as protein insurance," he says. A double scoop provides 50 grams of protein for just 120 calories. Dan's pro tip: Add psyllium husk for fiber and satisfaction, plus creatine for additional benefits.

The Freedom Factor: Planned "Free" Meals

"If you can incorporate your favorite foods into your diet, that makes for a way of eating that you can sustain for the long term," Dan explains. He recommends following an 80/20 approach: "80 to 90% of my meals are going to come from whole single ingredient nutrient-dense sources, and 10 to 20% of my calories are going to come from whatever I want."

Dan's Simple Success Strategy

"I like to call this kind of like the Steve Jobs turtleneck of dieting," Dan says of his approach. "You have your flexibility with the free foods that allow you to have some fun, but 80 to 90% of the time, you're basically wearing a black turtleneck with jeans." This simple but effective strategy helped him lose 20 pounds while maintaining his busy entrepreneurial lifestyle.

RELATED: 9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

Putting It All Together: Your Action Plan

Dan's approach is refreshingly simple: "I created about five to seven meals that I had on rotation." This eliminates decision fatigue and ensures consistency. By limiting your daily food decisions, you can focus your mental energy on what really matters while still getting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.​Stress Leads to Belly FatShutterstock

Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.​HydrateShutterstock

Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.