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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.

7 Budget Protein Foods This Chef Always Buys at Costco

Get more protein without breaking the bank—a Costco shopping guide.

Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
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Copyright Bobby Parrish/YouTube
Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Getting enough protein daily can feel like a challenge, especially if you're aiming for that magic number of 100 grams. Food Network ChampionBobby Parrish understands this struggle and has discovered the best protein-packed finds at Costco that won't drain your wallet. Whether you're an athlete, fitness enthusiast, or just trying to eat healthier, this guide will help you reach your protein goals with ease.

Safe Catch Tuna: The Mercury-Tested Protein Powerhouse

When it comes to portable protein, tuna is hard to beat. "One tin of Safe Catch yellowfin tuna packs 43 grams of protein, getting you almost halfway to your daily goal," Parrish says in his post. He particularly recommends the Safe Catch brand because every batch is mercury-tested, making it pregnancy-safe. While chunk light tuna offers 18 grams per 3 ounces, yellowfin provides a whopping 26 grams in the same serving.

Greek Yogurt: The Strained Protein Champion

Greek-style yogurt stands out in the dairy aisle. "Two-thirds of a cup of Greek yogurt delivers 18 grams of protein, while regular yogurt only provides 8 grams in a larger serving," Parrish explains. The difference lies in the straining process, which removes excess sugar (lactose) while concentrating the protein content.

RELATED:Doctor Lost 6 Pounds in 30 Days Testing This Supplement

Chicken: Breast vs. Thighs Protein Battle

For poultry lovers, chicken breast emerges as the protein winner. "A three-ounce portion of chicken breast contains 26 grams of protein, compared to 21 grams in chicken thighs," Parrish notes. While thighs offer more flavor due to higher fat content, breasts are the go-to choice for maximizing protein intake.

Ground Beef: Lean Means More Protein

When it comes to beef, leaner options pack more protein. "The organic 85/15 ground beef provides 21 grams of protein per 4 ounces," says Parrish. He points out that while the conventional 93/7 blend offers slightly more protein at 23 grams, the organic option provides better overall quality.

RELATED:83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits

Beef Sticks: Portable Protein Solutions

For on-the-go protein, Parrish recommends Chomps beef sticks. "A 32-gram Chomps stick delivers 10 grams of grass-fed beef protein," he shares. This beats out Wagyu beef sticks, which only offer 5 grams of protein per 26-gram serving due to their higher fat content.

Wild-Caught Salmon: The Sustainable Protein Option

While not as protein-dense as tuna, wild-caught pink salmon still impresses. "A one-third cup serving provides 17 grams of protein," Parrish notes. This makes it a solid choice for those seeking variety in their protein sources.

Cottage Cheese: The Comeback Protein Star

Cottage cheese has made a strong return to the protein scene. "Just a half-cup serving packs 13 grams of protein," Parrish explains. He recommends it for both direct consumption and as a versatile ingredient in protein-rich sauces and dishes.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Bobby's Pro Tip:

Mix and match these protein sources throughout your day to easily exceed 100 grams of protein. For example, combining tuna at lunch, Greek yogurt as a snack, and chicken breast at dinner puts you well on your way to meeting your daily protein goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Nutrition & Diet

7 Budget Protein Foods This Chef Always Buys at Costco

Bobby_Parrish8
Copyright Bobby Parrish/YouTube
Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Getting enough protein daily can feel like a challenge, especially if you're aiming for that magic number of 100 grams. Food Network ChampionBobby Parrish understands this struggle and has discovered the best protein-packed finds at Costco that won't drain your wallet. Whether you're an athlete, fitness enthusiast, or just trying to eat healthier, this guide will help you reach your protein goals with ease.

Safe Catch Tuna: The Mercury-Tested Protein Powerhouse

When it comes to portable protein, tuna is hard to beat. "One tin of Safe Catch yellowfin tuna packs 43 grams of protein, getting you almost halfway to your daily goal," Parrish says in his post. He particularly recommends the Safe Catch brand because every batch is mercury-tested, making it pregnancy-safe. While chunk light tuna offers 18 grams per 3 ounces, yellowfin provides a whopping 26 grams in the same serving.

Greek Yogurt: The Strained Protein Champion

Greek-style yogurt stands out in the dairy aisle. "Two-thirds of a cup of Greek yogurt delivers 18 grams of protein, while regular yogurt only provides 8 grams in a larger serving," Parrish explains. The difference lies in the straining process, which removes excess sugar (lactose) while concentrating the protein content.

RELATED:Doctor Lost 6 Pounds in 30 Days Testing This Supplement

Chicken: Breast vs. Thighs Protein Battle

For poultry lovers, chicken breast emerges as the protein winner. "A three-ounce portion of chicken breast contains 26 grams of protein, compared to 21 grams in chicken thighs," Parrish notes. While thighs offer more flavor due to higher fat content, breasts are the go-to choice for maximizing protein intake.

Ground Beef: Lean Means More Protein

When it comes to beef, leaner options pack more protein. "The organic 85/15 ground beef provides 21 grams of protein per 4 ounces," says Parrish. He points out that while the conventional 93/7 blend offers slightly more protein at 23 grams, the organic option provides better overall quality.

RELATED:83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits

Beef Sticks: Portable Protein Solutions

For on-the-go protein, Parrish recommends Chomps beef sticks. "A 32-gram Chomps stick delivers 10 grams of grass-fed beef protein," he shares. This beats out Wagyu beef sticks, which only offer 5 grams of protein per 26-gram serving due to their higher fat content.

Wild-Caught Salmon: The Sustainable Protein Option

While not as protein-dense as tuna, wild-caught pink salmon still impresses. "A one-third cup serving provides 17 grams of protein," Parrish notes. This makes it a solid choice for those seeking variety in their protein sources.

Cottage Cheese: The Comeback Protein Star

Cottage cheese has made a strong return to the protein scene. "Just a half-cup serving packs 13 grams of protein," Parrish explains. He recommends it for both direct consumption and as a versatile ingredient in protein-rich sauces and dishes.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Bobby's Pro Tip:

Mix and match these protein sources throughout your day to easily exceed 100 grams of protein. For example, combining tuna at lunch, Greek yogurt as a snack, and chicken breast at dinner puts you well on your way to meeting your daily protein goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Best Protein Foods Nutritionists Eat to Lose Weight

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackNov 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Struggling to stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.

Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

RELATED:Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

RELATED:Woman Drops 22 Pounds Using This 10-Minute Morning Walk Strategy

Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

The 5 Most Overlooked Proteins That Help with Weight Loss

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Copyright clean_and_delicious/Instagram
Christopher Roback
By Christopher RobackNov 15, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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 to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.

Make Cottage Cheese Your New Go-To Protein Source

"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Transform Your Meals with Eggs and Egg Whites

Fresh chicken eggsShutterstock

Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.

Stock Up on Canned Fish for Quick Protein

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."

Use Greek Yogurt as Your Protein-Rich Kitchen Staple

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According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Make Ground Bison Your Weeknight Protein Solution

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

"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.

Simple Tips for Protein Success

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.

The Science Behind Protein Needs

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According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.

Why Protein Matters After 40

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"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."

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

Choosing the Right Protein Sources

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WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

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Copyright medfreemaintenance/Instagram
Leah Groth
By Leah GrothDec 13, 2024
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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Are you on Ozempic and aren’t sure what to eat? Kellie Bader, PharmD, along with Aliza Olive, MD, is one-half of Med Free Maintenance, GLP-1 nutrition experts. In a new social media post, she discusses eating on Ozempic, revealing 5 under-500 under-500-calorie meals that she eats when she wants to drop weight fast. “When I need 30+ grams of protein and less than 500 calories per meal, here are five easy meals I make,” she writes across the Instagram video.

Eat More Protein to Burn Fat

She starts by addressing the importance of protein for weight loss. “You’ve probably heard: Eat more protein to lose more fat and keep lean muscle and to keep the weight off by decreasing hunger, cravings, and food noise,” she says in the post.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

It Can Be Difficult to Coming Up with Protein-Packed Meals

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

However, this is easier said than done, she acknowledges. “Does it seem like protein meals are time-consuming and take a lot of prep work? Do you just need a few meals so that you can hit your protein goals without a lot of effort? Are you tired of chicken breast and broccoli as your go-to protein meal?”

These 5 Meals Are Easy to Make and Packed with Protein

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“I got you! When I first started paying attention to protein. I found it completely overwhelming. I was searching recipes constantly, and it felt like a part-time job!” she continued. She goes on to reveal five easy ideas “for those days where you just need something simple!” she writes.

An Easy Egg Meal

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Her first protein-packed meal is an easy breakfast. She pairs Just Crack an Egg protein scramble with 1 egg and 2 servings of egg beaters egg whites. The grand total is 30g protein, 370 calories.

A Chicken Salad in a Bag

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

The next meal is a throw together salad. She takes Real Good chicken tenders (5.5 oz) and places them upon ½ a Chopped salad kit. The total? 36g protein and 445 calories.

RELATED:20 Possible Ozempic Side Effects

Protein Yogurt Parfait

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Kellie is one of the many weight loss experts and a fan of protein-packed Oikos Pro Greek yogurt. She recommends topping a cup with raspberries and ¼ cup protein granola for a nutritious snack or meal with 31g protein and 320 calories.

Steak and Potatoes

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Feeling like an easy steak dinner? One of her go-to's is a KC strip steak with baked potato, butter, and asparagus. It comes to a grand total of 30g of protein and 460 calories.

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

Turkey Roll Up and Chips

A view looking into a package of processed turkey deli meat slices.Shutterstock

Her last meal involves lunch meat. She uses 4 ounces of deli turkey and rolls it into a tortilla with laughing cow wedge and veggies. She also eats a side of Quest chips. The grand total comes to 43g of protein and 405 calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Nutrition Coach Burned 28 Pounds With These Simple Costco Foods

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Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothOct 29, 2024
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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Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new social media post, she reveals exactly what she buys on her Costco runs to stay in shape. “Finding your go-to foods that you really enjoy is one of the best ways to make dieting for fat loss easier. Which is why I get the same foods most times, and because I mainly cook things in bulk, I can mix and match them throughout the week for more variety,” she says.

Proteins

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Here are the proteins she stocks up on:

  • Chicken Breast: “Fully cooked or raw,” she reveals.
  • Ready to Drink Protein Shakes: “Nurri or Fairlife - I like the ones with 30g of protein,” she says.
  • Steak Bites: “This is a new find, and they’re delicious,” she says in the post.

RELATED:This Doctor Lost 25 Pounds in 90 Days By Dropping These 12 Daily Habits

Dairy/Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

She also stocks up on dairy products, including eggs:

  • Egg whites
  • Eggs
  • Low Fat Cottage Cheese
  • Plain Non-Fat Greek Yogurt
  • Oikos Greek yogurt
  • Feta Cheese
  • Unsweetened Almond Milk

Product

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

As for produce, she keeps it simple:

  • Spring mix
  • Romaine lettuce
  • Spinach
  • Cherry Tomatoes
  • Peppers

Fats

Whole and cut avocados on grey marble table, flat layShutterstock

Here is her list of fats:

  • Olive oil
  • Avocados
  • NATURAL peanut butter: “Check the ingredients make sure there’s only peanuts and salt,” she says, noting that this is “cheaper at Costco.”
  • Grass Fed Butter: Also “cheaper at Costco.”

Carbs

Ripe red apples on table close upShutterstock

Here are her go-to carbs:

  • Whole Grain bread: “Dave’s Killer is my fave,” she says.
  • Corn tortillas
  • White rice
  • Potatoes
  • Frozen Berries
  • Apples

RELATED:She Lost 180 Pounds After Discovering These 16 Life-Changing Weight Loss Truths

Here Are Some Simple Meal Ideas From the Categories

“I create my meals using at least 1 food from each category, here are some of my go-tos,” she says.

✅ Greek yogurt, peanut butter, and berries.

✅ Chicken, rice, butter, and salad.

✅ Steak bites, avocado, rice and salad.

Cut Back on Drinking

In another post she discussed other habits that prevent weight loss, including alcohol consumption. “I cut back on drinking from 4-5 drinks every weekend to only on special occasions,” she reveals.

Plan Your Workouts

She also stresses the importance of exercise planning. “I stopped going to the gym without a plan and started following a workout program, lifting weights at least 4x per week,” she says.

RELATED:This Trainer Dropped 15 Pounds of Fat With 15 Simple Changes That Actually Work

Amp Up Your Protein Intake

As for high-protein foods, she unveils a list of her go-to's to get “140g of protein in a day and make fat loss easier” in another post.

  • Non-Fat Plain Greek Yogurt: “I opt for plain Greek yogurt for lower calories and more protein. 200g Greek yogurt provides 22g of protein. I add stevia, peanut butte, and frozen blueberries to mine, I eat that for dessert every night,” she explains.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she said.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she added.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs or use it for my French toast or my pancakes,” she revealed.
  • Fat-Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits, or add it to your salads,” she concluded.

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

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

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"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

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Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

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The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

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Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

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These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
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Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

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Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
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Christopher Roback
By Christopher RobackMar 02, 2025
Christopher Roback
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

RELATED: This Is Exactly How to Lose Body Fat This Year

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. 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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