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
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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
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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.
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