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Nutrition & Diet

Coach Lost 60 Pounds Eating These 11 High Protein Meals

Eat your way to weight loss with these easy-to-make meals.

Leah Groth
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Kassie Magnusen kassie_beth_
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothFeb 22, 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
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Nutrition & Diet

Are you trying to lose weight? Focusing on eating protein-packed meals will help you achieve your goals. 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 few recent posts, she unveils the meals she cooks to help hit her macros. “What I eat in a day as a mom of 2 down 60 pounds,” she writes in one of them.

Protein Mug Cake

Ingredients: 2 tbsp almond milk, 1 tbsp liquid egg whites, 1/2 scoop vanilla protein powder, 1 tsp PB powder, 1 tsp cocoa powder, 1 tsp regular PB, 1 tsp maple syrup.

Instructions: Mix all ingredients in a coffee mug & microwave for 45 seconds.

Breakfast: Blueberry Protein Oatmeal Bake

Woman eating ripe blueberries, healthy berries.Shutterstock

Instructions: mix 2 cups oats, 2 cups almond milk, 1 tsp vanilla extract, 3 tbsp maple syrup, 2 eggs beaten, 1 tbsp coconut oil, 1/4 tsp salt, 1/4 cup peanut butter, 2 scoops vanilla protein powder in a large bowl.

Add to 8x8 sprayed baking dish, drop in 1 cup blueberries evenly throughout; bake at 375 for about 40 mins or until center is set.

Makes 6 servings.

Lunch: Southwest Chicken & Sweet Potato Bowl

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

Ingredients and Instructions:

  • 4 oz lean ground chicken seasoned with salt, pepper, garlic powder, paprika
  • 85g roasted sweet potato, 1 cup roasted broccoli, 15g avocado
  • Top with 2 tbsp Simply Marzetti southwest ranch dressing.

Snack - Apple & PB Greek Yogurt Dip

Apples with caramel cream cheese dip for Thanksgiving

Shutterstock

150g Oikos Triple Zero Vanilla Geek Yogurt mixed with 1 tbsp PB powder; 1 medium granny smith apple sliced.

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Dinner: Cheesy Beef & Rice Skillet

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients: 1 lb lean ground beef seasoned with garlic powder, salt, pepper, cumin, paprika; 1 package (2 cups) microwave brown rice; 1 can diced tomatoes & green chilis; 1/2 cup shredded cheddar; 1/2 cup low-fat cottage cheese.

Instructions: Brown the beef, season, and add the tomatoes/green chilies (don’t drain); add the cooked rice and cheese, simmer until melted (2-3 minutes), then add in cottage cheese & stir.

Makes 4 servings.

Dessert: Protein Cookie Dough

Raw cookie dough with chocolate chips on wooden board

Shutterstock

Buffalo Chicken Wrap

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space

Shutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • 1 whole-grain wrap
  • 4 oz shredded rotisserie chicken
  • 2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • Shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

Taco Bowl

Cooking ground turkey meat in frying pan for a meal prep

Shutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Creatively lit, a fresh raw cube of diced red beef meat prepared for cooking, shot against a dark rustic background with placement to copy the space.

Shutterstock

And in a third post, she shares three more dinner options.

 Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli

(35g protein, 400 cals per serving).

Slow Cooker Salsa Chicken

mexican chili chicken stew

Shutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving)

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving).


And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinweight losssustainable-weight-lossproteins

More For You

Nutrition & Diet

She Lost 60 Lbs With 11 High Protein Meals

Kassie Magnusen kassie_beth_
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothFeb 22, 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? Focusing on eating protein-packed meals will help you achieve your goals. 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 few recent posts, she unveils the meals she cooks to help hit her macros. “What I eat in a day as a mom of 2 down 60 pounds,” she writes in one of them.

Protein Mug Cake

Ingredients: 2 tbsp almond milk, 1 tbsp liquid egg whites, 1/2 scoop vanilla protein powder, 1 tsp PB powder, 1 tsp cocoa powder, 1 tsp regular PB, 1 tsp maple syrup.

Instructions: Mix all ingredients in a coffee mug & microwave for 45 seconds.

Breakfast: Blueberry Protein Oatmeal Bake

Woman eating ripe blueberries, healthy berries.Shutterstock

Instructions: mix 2 cups oats, 2 cups almond milk, 1 tsp vanilla extract, 3 tbsp maple syrup, 2 eggs beaten, 1 tbsp coconut oil, 1/4 tsp salt, 1/4 cup peanut butter, 2 scoops vanilla protein powder in a large bowl.

Add to 8x8 sprayed baking dish, drop in 1 cup blueberries evenly throughout; bake at 375 for about 40 mins or until center is set.

Makes 6 servings.

Lunch: Southwest Chicken & Sweet Potato Bowl

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

Ingredients and Instructions:

  • 4 oz lean ground chicken seasoned with salt, pepper, garlic powder, paprika
  • 85g roasted sweet potato, 1 cup roasted broccoli, 15g avocado
  • Top with 2 tbsp Simply Marzetti southwest ranch dressing.

Snack - Apple & PB Greek Yogurt Dip

Apples with caramel cream cheese dip for Thanksgiving

Shutterstock

150g Oikos Triple Zero Vanilla Geek Yogurt mixed with 1 tbsp PB powder; 1 medium granny smith apple sliced.

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Dinner: Cheesy Beef & Rice Skillet

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients: 1 lb lean ground beef seasoned with garlic powder, salt, pepper, cumin, paprika; 1 package (2 cups) microwave brown rice; 1 can diced tomatoes & green chilis; 1/2 cup shredded cheddar; 1/2 cup low-fat cottage cheese.

Instructions: Brown the beef, season, and add the tomatoes/green chilies (don’t drain); add the cooked rice and cheese, simmer until melted (2-3 minutes), then add in cottage cheese & stir.

Makes 4 servings.

Dessert: Protein Cookie Dough

Raw cookie dough with chocolate chips on wooden board

Shutterstock

Buffalo Chicken Wrap

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space

Shutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • 1 whole-grain wrap
  • 4 oz shredded rotisserie chicken
  • 2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • Shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

Taco Bowl

Cooking ground turkey meat in frying pan for a meal prep

Shutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Creatively lit, a fresh raw cube of diced red beef meat prepared for cooking, shot against a dark rustic background with placement to copy the space.

Shutterstock

And in a third post, she shares three more dinner options.

 Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli

(35g protein, 400 cals per serving).

Slow Cooker Salsa Chicken

mexican chili chicken stew

Shutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving)

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving).


And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 20 Lbs with These 5 Eating Habits

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Leah Groth
By Leah GrothFeb 06, 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
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Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Coach Lost 80 Pounds by Following 1 Food Rule

Jess Dukes mrsdukesfitspo
Copyright mrsdukesfitspo/Instagram
Leah Groth
By Leah GrothFeb 26, 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
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Are you struggling to lose weight? According to an expert, you should enforce a straightforward food rule. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals a rule she set for herself that was a significant game-changer on her weight loss journey. “I lost 80 pounds, here is the only food rule I followed,” she writes.

Her Food Rule Is: There Are No Off Limit Foods

The answer? “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

No One Food Can Ruin Your Progress

Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it.

When You Allow Yourself to Eat What You Want, You Will Stop Craving It

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she says.

No Off-Limit Foods

She explains how she approaches food now, starting with no off-limit foods. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Plan Treats Intentionally

Next, she is intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says.

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

Focus on How Foods Make You Feel

Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Drops 25lbs with These 10 Foods

Cherisse Kozloski cherisse_rykercoaching
​Mistake 1: You Aren’t Counting Calories
Copyright cherisse_rykercoaching/Instagram
Leah Groth
By Leah GrothFeb 28, 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
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Are you attempting to slim down and drop body fat but unsure what to eat? One expert claims that the pounds tumbled off when she added certain foods to her diet. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she unveils her list of weight loss foods – some might surprise you. “These 10 foods were a game changer during my weight loss from 205-180👇 & are staples in my menu,’ she says.

Chicken Thighs

The first food she recommends is chicken thigh – not breasts. “High in protein with healthy fats to keep you full and fuel your workouts. Yes chicken breast is higher protein but thighs to me taste better reheated,” she says.

Whole Eggs

Egg, Chicken EggShutterstock

She also started eating whole eggs. “Packed with cholesterol and nutrients to support muscle growth and hormone health. Just watch your calorie load to decide how many of natures multi vitamin you can fit in,” she writes.

Spinach

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

She also amped up her spinach intake. “Iron-rich to boost energy, helping you power through each day and a great low calorie filler food to help you ‘feel’ like you’re eating a lot,” she says about the essential green.

Ground Bison

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

One meat that helped her achieve her weight loss goals? Ground bison. “A great lean protein source that helps repair muscles and keeps you feeling full,” she writes.

Grass-Fed Burger

cooking burgers on hot grill with flamesShutterstock

She also ate hamburgers but stuck to making them with grass-fed beef. “Quality fats to balance hunger and energy levels,” she writes.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image​Prebiotic Foods: AsparagusShutterstock

Another green veggie she recommends is asparagus. “Natural diuretic to help with bloating and keep you feeling light,” she says.

Salmon

raw salmon on cutting board

Fatty fish is also helpful in burning fat, according to Cherisse. “Filled with omega-3s to reduce inflammation and support fat loss,” she says about salmon.

RELATED: 7 Simple Daily Exercises To Shrink Hanging Belly Fat

Avocado

Organic,Avocado,For,A,Healthy,Vegetarian,Diet.Shutterstock

Another healthy fat that helped her burn fat? Avocado. “Full of fiber and healthy fats to curb cravings and stabilize blood sugar. Again be mindful of your serving size,” she says.

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

When it comes to carbs, she recommends fueling up with sweet potatoes. “Slow-digesting carbs for long-lasting energy without the crash,” she says.

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

And, last but not least, she relied on blueberries to satisfy her sweet tooth. “Antioxidant powerhouse to fight inflammation and support recovery,” she says. And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 20 Lbs Eating These 3 Crockpot Meals

Tarah Schulte
Copyright tarahschulte/Instagram
Leah Groth
By Leah GrothJan 23, 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
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Do you want to lose weight but are constantly making the excuse that you don’t have enough time to cook healthy, nutritious meals? All you need is a crockpot and a few minutes per day, says one expert and weight loss warrior. Tarah Schulte is a weight loss coach who helps mothers get into the best shape possible. She is also a weight loss warrior who dropped 20 pounds in 4 months and regularly shares tips and tricks on how to do the same. In a new post, she unveils three of her crock pot recipes for fat loss. “If you want to burn fat and make dinners 10x easier, you need these crockpot recipes,” she writes on Instagram.

Slow Cooker Salsa Chicken

Her first recipe is slow cooker salsa chicken. Macros (per serving, makes 6 servings): Calories: 220 Protein: 38g Carbs: 6g Fat: 2g

What you need:

  • 2 lbs boneless, skinless chicken breast
  • 2 cups salsa (no sugar added)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1/2 tsp garlic powder
  • Juice of 1 lime

What you do:

  1. Add chicken and salsa to the crockpot. Sprinkle with chili powder, cumin, and garlic powder.
  2. Cook on low for 6-8 hours or high for 3-4 hours.
  3. Shred chicken with a fork and mix with salsa before serving.

Crockpot Beef and Broccoli

Next up is crockpot beef and broccoli. Macros (per serving, makes 6 servings):Calories: 290 Protein: 36g Carbs: 8g Fat: 10g

What you need:

  • 2 lbs lean beef (like flank steak, thinly sliced)
  • 3 cups broccoli florets (added during last hour)
  • 1/2 cup low-sodium soy sauce
  • 1/4 cup beef broth
  • 2 tbsp honey or sugar-free alternative
  • 1 tsp minced garlic
  • 1 tbsp cornstarch (optional for thickening)
  • 1/4 cup water

What you do:

  1. Add beef, soy sauce, broth, honey, and garlic to the crockpot.
  2. Cook on low for 6-8 hours or high for 3-4 hours.
  3. Add broccoli during the last hour of cooking. Optional: Thicken sauce with cornstarch and water before serving.

Slow Cooker White Chicken Chili

Slow cooker white chicken chili is the final recipe she shares. Macros (per serving, makes 6 servings): Calories: 240 Protein: 30g Carbs: 18g Fat: 4g

What you need:

  • 1 lb boneless, skinless chicken breast
  • 1 can (15 oz) cannellini beans (drained and rinsed)
  • 1 cup corn (fresh, canned, or frozen)
  • 3 cups low-sodium chicken broth
  • 1/2 cup plain Greek yogurt (added at the end)
  • 1 small onion (diced)
  • 1 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder

What you do:

  1. Add all ingredients (except Greek yogurt) to the crockpot.
  2. Cook on low for 6-8 hours or high for 3-4 hours.
  3. Shred chicken and stir in Greek yogurt before serving.

Savory Cottage Cheese Avocado Bowl

In another post, she reveals “easy, high-protein” weight-loss snack options. “Each snack delivers 15g+ of protein to keep you full, energized, and satisfied—no more mindless munching!” she writes. The first is a savory cottage cheese avocado bowl.

  • ½ cup cottage cheese
  • ¼ avocado, diced
  • Sprinkle of everything bagel seasoning
  • Optional: add cherry tomatoes or cucumber slices for extra crunch.

Turkey & Cheese Roll-Ups

Next, turkey and cheese roll-ups.

  • 3 slices of turkey breast
  • 1 slice of reduced-fat cheese (e.g., Swiss or cheddar), cut into thirds
  • Roll the cheese inside the turkey slices for a quick, satisfying snack.

Protein-Packed Greek Yogurt Bark

Protein-packed Greek yogurt bark is snack number tow.

  • 1 cup nonfat Greek yogurt
  • 1 scoop of vanilla protein powder
  • Top with a handful of berries and a drizzle of honey.
  • Spread onto a parchment-lined tray and freeze. Break into pieces to enjoy!

Peanut Butter Protein Apples

Peanut butter protein apples are another filling snack.

  • 1 apple, sliced
  • 2 tbsp powdered peanut butter (mixed with water into a paste)
  • Sprinkle of cinnamon for added flavor.

Spicy Tuna Lettuce Cups

If you like tuna, you will love these spicy tuna lettuce wraps.

  • 1 pouch of tuna (in water or can use chicken)
  • Mix with 1 tbsp Greek yogurt and a dash of sriracha or hot sauce.
  • Spoon into romaine or butter lettuce leaves for a crunchy, high-protein bite.

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

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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“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

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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

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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

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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

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