Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss 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 new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”
High-Protein Berry Oatmeal
This breakfast dish is packed with 35g of protein.
Ingredients:
- ½ cup oats + ½ scoop vanilla protein powder
- ½ cup almond milk + ½ cup mixed berries
- ½ tbsp peanut butter + cinnamon.
Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says.
Grilled Chicken & Quinoa Bowl
Greek Chicken BowlShutterstockThis bowl of grilled chicken and grain offers 40g of protein.
Ingredients:
- 5 oz grilled chicken breast
- ½ cup cooked quinoa
- 1 cup roasted Brussels sprouts
- 1 tbsp olive oil + lemon juice.
Why it works: “Protein + fiber + healthy fats = no cravings,” she says.
Turkey Taco Bowl
Lean Turkey Taco Lettuce WrapsShutterstockNext is a Mexican-inspired dish made with ground turkey with 38g of protein.
Ingredients:
- 5 oz lean ground turkey (93/7)
- ½ cup cooked jasmine rice
- ¼ avocado + 2 tbsp salsa
- ¼ cup black beans + taco seasoning.
Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says.
Garlic Butter Shrimp & Sweet Potatoes
Shutterstock
Shrimp and potatoes are a satisfying combination with 35g of protein.
Ingredients:
- 5 oz shrimp, sautéed in 1 tbsp butter & garlic
- ½ cup roasted sweet potatoes
- 1 cup sautéed spinach.
Why it works: “Nutrient-dense, high in protein, and easy to make,” she says.
High-Protein Chocolate Yogurt Bowl
ShutterstockThis could be good as a breakfast or dessert, with 30g of protein
Ingredients:
- ¾ cup Greek yogurt (plain, 0%)
- ½ scoop chocolate protein powder
- ½ tbsp almond butter
- 1 tbsp granola.
Why it works: “Satisfies sweet cravings while keeping protein high,” she says.
Buffalo Chicken Wrap
8. ChickenShutterstockIn 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
ShutterstockIngredients:
- 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.
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly
Taco Bowl
Burger BowlShutterstockIngredients:
- 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
Shutterstock
In another post, she shares more meals that will help you lose weight.
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
ShutterstockIngredients:
• 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
Slow Cooker Salsa ChickenShutterstockIngredients:
• 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.
Grass-Fed Beef: The Satisfaction SolutionShutterstock
Shutterstock
4. Collagen: Not Just For SkinShutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Roasted Seaweed SnacksShutterstock
Increased Hunger Throughout Your DayShutterstock
Potential Challenges to Watch ForShutterstock
Salmon
Simple Cardio Routines for Weight Loss in 60 DaysShutterstock
GLP-1s Signal to the Brain You Are FullShutterstock
Why Stopping MattersShutterstock