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This Nutrition Coach Burned 28 Pounds With These Simple Costco Foods

Plus, a few other weight loss tips from nutrition coach Luisana Carrero.

Luisana_Carrero_luisana_nutritioncoach19
Copyright luisana_nutritioncoach/Instagram

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.

More For You

Bathroom scales, Costco Wholesale retail exterior and trademark logo.
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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.

Do you ever wonder what health experts buy at Costco? Elaine Morrison is a Nutritional Therapy Practitioner and Certified Pilates Instructor who helps her clients lose weight and get into the best shape of their lives. We recently chatted with the menopause and midlife coach and asked her what is in her Costco cart when she wants to lose weight.

1. Kirkland Signature Organic Greek Yogurt

Los Angeles, California, United States - 07-22-2020: A view of several cases of Kirkland Signature organic Greek yogurt, on display at a local Costco.

Shutterstock

Kirkland Signature Organic Greek Yogurt is one of the most popular items from Costco’s brand KS collection, and Morrison is one of the many health experts who is a fan. “With 18 grams of protein per serving, it's great to add to a smoothie or enjoy alone,” she says.

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

2. Kerrygold Butter

GERMANY - DEC 23, 2024: Kerrygold Original Irish Butter Packaging in Store

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When it comes to butter, only buy Kerrygold. “This grass-fed butter is a healthy fat to add to potatoes or grains,” says Morrison. Luckily, Costco sells the brand a lot cheaper than other stores, and carries both salted and unsalted.

3. 100% Grass-Fed Wagyu Ground Beef Patties

cooking burgers on hot grill with flames​Grass-Fed BurgerShutterstock

Yes, you can eat burgers and lose weight. Morrison is a fan of 100% Grass-Fed Wagyu Ground Beef Patties. “These are great to keep in the freezer for a quick meal with 24 grams of protein. Heat and serve,” she says.

4. Organic Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutrition​Fresh BerriesShutterstock

Costco has a good selection of fresh organic fruits and vegetables, but her top pick for weight loss is blueberries. “Blueberries are low in sugar and have polyphenols, which feed the good bacteria in your gut,” she says. “Add to smoothies or top Greek Yogurt with them.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. Chosen Foods Avocado Spray

Merrillville, IN USA April 3, 2024: Chosen Foods Avocado Oil Spray on a store shelf

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Morrison is also a fan of Chosen Foods Avocado Spray. “Avocado oil is a healthy addition to the kitchen. It is a monounsaturated fat,” she says. “I like the spray because you can easily add oil to vegetables and roast them in the oven. Chosen Foods doesn't cut its avocado oil with vegetable or seed oils.”

6. Sabatino's Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage

Czech sausages​Best: Chicken SausageShutterstock

Chicken sausage is delicious – and a great source of protein. Costco sells a few types, but she recommends Sabatino’s Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage. “These pre-cooked sausages are a great option for a quick meal. They need to be reheated on a grill or stovetop and served,” says Morrison. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Luisana_Carrero_luisana_nutritioncoach19
Copyright luisana_nutritioncoach/Instagram

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.

Kassie Magnusen kassie_beth_
Copyright kassie_beth_/Instagram

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.

Liv Jordan livjordan_fit
Copyright livjordan_fit/Instagram
Evidence-Based

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

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

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

Are you obsessed with McDonald’s but on a weight loss mission? One expert has a recipe to help you get your fix. Liv Jordan is a health coach and weight loss warrior who lost 30 pounds by healthy eating and exercising. She regularly shares recipes that helped fuel her weight loss. One of the most recent? A high-protein burger bowl inspired by McDonald’s Big Mac. The total meal has 440 calories and 32 grams of protein. She also shared a few of her other go-to meals.

McDonald’s Inspired Burger Bowl Ingredients

Ingredients:

  • 3.5oz cooked 93/7 ground beef
  • 174g raw russet potato
  • handful of shredded lettuce
  • a few cherry tomatoes & pickles
  • 1 tbsp shredded cheddar cheese.

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

Big Mac Sauce:

Ingredients:

  • 1 tbsp light mayo
  • 2 tbsp yellow mustard
  • 2 tbsp sugar-free ketchup
  • 1 tbsp sweet relish
  • salt, paprika, garlic powder.

McDonald’s Inspired Burger Bowl Instructions

  1. Cut your potato into wedges, drizzle avocado oil, season with salt, pepper, and paprika, and air fry at 390°F for 15 minutes until crispy outside and soft inside.
  2. Cook the ground beef in a pan with salt, pepper, garlic, and onion powder.
  3. While that cooks, prep your toppings: shred the lettuce, slice the tomatoes, and pickle.
  4. Assemble your bowl: lettuce base, ground beef, air-fried potato wedges, tomatoes, pickles, and cheese.
  5. Drizzle your condiments on top — this combo is my go-to Big Mac–style sauce.

Crispy Greek Chicken Fold

She shares her crispy Greek chicken fold recipe in another post with 370 calories and 43 grams of protein.

  1. Cook chicken breast tenderloins with lemon, dill, garlic, salt, pepper, and oregano on the stovetop.
  2. Grab a Joseph’s Lavash flatbread.
  3. Spread on 2 tbsp of greek yogurt tzatziki.
  4. Add about 3-4 oz of the lemon-dill grilled chicken.
  5. Chop up a cucumber, a few cherry tomatoes, and about 1.5 oz of avocado, then sprinkle on some feta.
  6. Fold in half and cook both sides in avocado oil on medium heat for about 3-4 mins per side, or until crispy.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Viral Hot Honey Ground Beef Bowl

She also swears that her hot honey ground beef bowl is so delicious that it went viral. The meal has 400 calories and 38 grams of protein.

Instructions:

  1. Lean ground beef (seasoned with taco seasoning)
  2. Sweet potatoes (cooked in the oven at 400°C for 1 hour & then I reheat cubed in an air fryer to crisp up but stay soft on the inside at 400 °C for 8-10 mins)
  3. 1/2 avocado with salt & pepper
  4. Spoonful of @good_culture cottage cheese.

Maple Brown Sugar Oatmeal

For breakfast, she recommends her maple brown sugar oatmeal. “The creamiest, high-protein, maple brown sugar oatmeal 🍂🧸 *finally* a protein oatmeal recipe that doesn’t taste like protein powder!” she writes. It has 400 calories and 38 grams of protein.

Instructions:

  1. 40g oats + 1 cup water → microwave for 1 min
  2. Add @pescience Protein4Oats & stir until combined (Maple Brown Sugar - code: LIV)
  3. Microwave 30-45 sec more (until your desired consistency)
  4. Mix again (it should be thick & fluffy), then layer with 2/3 cup Greek yogurt
  5. Add toppings: strawberries, blueberries, banana, drizzle of PB, cinnamon & honey.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

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Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

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The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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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Evidence-Based

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

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

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

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

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The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

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Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

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“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

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“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat