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Kim Kardashian’s Trainer Flaunts Washboard Abs in Mirror Selfie. Here's Everything She Eats in a Day.

Eat and look like a star.

FACT CHECKED BY Christopher Roback
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.

Senada_Greca
FACT CHECKED BY Christopher Roback
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.

Senada Greca is flaunting her washboard abs in a new mirror selfie. In a recent social media post, Kim Kardashian’s trainer shows off her enviable midsection in a photo she took of herself and shared via her Instagram Stories. How does the fitness trainer and model eat to maintain her famous figure? Here is everything you need to know about her diet.


Here Is What She Eats in a Day on Vacation

“Vacation routine and what I eat in a day - or rather what I ate on this day,” Senada explained in a recent post, detailing her healthy routine. For breakfast, Senada had four scrambled eggs with feta and a side of turkey and bacon. Next up, a bowl of blueberries and strawberries. For lunch, she enjoyed tacos with a chicken Caesar salad and an ice cream sandwich. For dinner, she ate grilled sea bass with vegetables, a side of bread, and a fruit bowl.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Here Is What She Might Eat in a Day at Home

In a separate video, she revealed what another day of eating looks like for her. For breakfast she had four scrambled eggs with pita, tzatziki, cucumber, and tomato salad. Then, for lunch, she had mixed greens, sweet potato, broccoli, tomatoes, avocado, goat cheese, double salmon, olive oil, and lemon. After her workout she made a protein shake made with plant milk and chocolate protein, and cacao. Dinner consisted of a Caesar salad with double the portion of grilled chicken and “way too much dressing,” she joked. For a snack she ate some blueberries and raspberries.

She Is a “Flexible Eater”

Senada_Greca2senada.greca/Instagram

Senada is a “flexible eater,” she told Glamour. “My main focus is getting enough protein daily; carbs and fats fill the rest of my macros, which I intuitively track. I suggest that most people do track their macros, especially in the beginning of their fitness journey, so as to learn what the proper way of feeding ones’ self looks like.”

Water with Lemon

Senada starts her day with a gut-friendly beverage. “I wake up daily at 6:30AM. First thing I do after washing up, is have a full glass of room temperature water with half a lemon,” she told Ryder Wear.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

Sweet Treats

Senada has a sweet tooth. “I can't lie, though; on most nights, I do crave something sweet. I typically have a banana and almond butter which satisfies that sweet tooth, but occasionally I do have some ice cream or a bar of chocolate with hazelnuts, it’s my favourite type of chocolate,” she told Ryder Wear.

💪🔥Body Booster: Start your fitness journey by tracking your daily intake of proteins, carbs, and fats. This will help you understand proper nutrition.

More For You

FACT CHECKED BY Christopher Roback
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.

Senada Greca is flaunting her washboard abs in a new mirror selfie. In a recent social media post, Kim Kardashian’s trainer shows off her enviable midsection in a photo she took of herself and shared via her Instagram Stories. How does the fitness trainer and model eat to maintain her famous figure? Here is everything you need to know about her diet.


Here Is What She Eats in a Day on Vacation

“Vacation routine and what I eat in a day - or rather what I ate on this day,” Senada explained in a recent post, detailing her healthy routine. For breakfast, Senada had four scrambled eggs with feta and a side of turkey and bacon. Next up, a bowl of blueberries and strawberries. For lunch, she enjoyed tacos with a chicken Caesar salad and an ice cream sandwich. For dinner, she ate grilled sea bass with vegetables, a side of bread, and a fruit bowl.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Here Is What She Might Eat in a Day at Home

In a separate video, she revealed what another day of eating looks like for her. For breakfast she had four scrambled eggs with pita, tzatziki, cucumber, and tomato salad. Then, for lunch, she had mixed greens, sweet potato, broccoli, tomatoes, avocado, goat cheese, double salmon, olive oil, and lemon. After her workout she made a protein shake made with plant milk and chocolate protein, and cacao. Dinner consisted of a Caesar salad with double the portion of grilled chicken and “way too much dressing,” she joked. For a snack she ate some blueberries and raspberries.

She Is a “Flexible Eater”

Senada_Greca2senada.greca/Instagram

Senada is a “flexible eater,” she told Glamour. “My main focus is getting enough protein daily; carbs and fats fill the rest of my macros, which I intuitively track. I suggest that most people do track their macros, especially in the beginning of their fitness journey, so as to learn what the proper way of feeding ones’ self looks like.”

Water with Lemon

Senada starts her day with a gut-friendly beverage. “I wake up daily at 6:30AM. First thing I do after washing up, is have a full glass of room temperature water with half a lemon,” she told Ryder Wear.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

Sweet Treats

Senada has a sweet tooth. “I can't lie, though; on most nights, I do crave something sweet. I typically have a banana and almond butter which satisfies that sweet tooth, but occasionally I do have some ice cream or a bar of chocolate with hazelnuts, it’s my favourite type of chocolate,” she told Ryder Wear.

💪🔥Body Booster: Start your fitness journey by tracking your daily intake of proteins, carbs, and fats. This will help you understand proper nutrition.

FACT CHECKED BY Christopher Roback
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.

Lisa Jean Lanceford is a fitness trainer and influencer with over 3.7 million followers on Instagram. She regularly shares her workouts on social media and via the STRNG app. In one of her recent Instagram posts, she shared the exercises that are responsible for her 6-pack abs. “Sheeeeesh this one burns 🔥 Let’s get this ABS workout done,” she wrote in the captioned. Here is everything you need to know about her workout plus the other lifestyle habits that help keep her in shape.


Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

Lisa promotes “intuitive eating,” explaining the principles in an Instagram post.

“Your relationship with food plays a key role in your overall fitness journey. Whilst it’s good to have a sufficient understanding of your diet and nutrition, striving for the ‘perfect’ diet may lead to controlling or disordered eating habits. If you have eaten a cheeseburger, you do not have to feel guilty, skip your next meal or ‘burn it off.’ Instead, focus on the positives. You received a great source of iron, protein, carbs, calcium and you probably rather enjoyed it. You do not need to use exercise to negate eating but rather consume food for enjoyment, nourishment and to fuel workouts and recovery,” she says.

Related: 10 High Fiber Foods to Keep You Full in a Day, According to Dietitian

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

In another post, she explains “how to build a healthy and balanced meal,” starting with a “good quality protein sources such as lean meat, a soya-based product such as tofu or tempeh, dairy or lentils, beans and edamame beans,” she says. Next up, starchy carbohydrates, which “should make up just over a 1/3 of the food you eat,” she explains.

“They are essential for energy and nutrients, therefore you should aim to include some at every meal. Low GI carbohydrates slowly release energy and are higher in fibre which means they will keep you fuller for longer. Some low GI options include potatoes with skin on, brown rice, wholemeal bread, wholemeal pasta, oats, and buckwheat.”

Then, fill your plate “with a rainbow of non- starchy vegetables and dark leafy greens. Examples include broccoli, spinach, kale, peppers, cucumber, courgette, onion, aubergine, cauliflower, mushrooms, tomatoes and so on. Also be sure to include some fruit throughout the day as snacks or added to breakfast, etc,” she adds. Finally, “Pick a small amount of healthy fats such as avocado, nuts, extra virgin olive oil, and seeds.”

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

Lisa doesn’t like to label her eating plan. “I don’t like to call it a diet as it’s my lifestyle and not a diet. My nutrition has stayed the same, except some days I am increasing my calories as I am working out more, so I need to make sure I am fuelling my body right. I am doing LIVE Instagram workouts with my followers and challenging myself with new HIIT workouts alongside weight training (working with what I have) and my morning walks,” she told Women Fitness.

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Walking in the Morning

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

While she spends a lot of time in the gym, Lisa starts her day with steps. “I do a 1 hour walk every morning. It helps with my mindset for the day and I think about everything I am grateful for. It’s so calm, quiet and peaceful and it gets my mind going for the day. Always practice gratitude and always appreciate the little things in life,” she added to Women Fitness.

💪🔥Body Booster: Contrary to popular belief, crunches, and sit-ups aren’t the best exercises to build abs. Try doing a set like Lisa’s, which works all the muscles in your midsection, including obliques, and will get you the best results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

celebrity, Singer,Meghan,Trainor,Performs,In,Concert,At
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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.

Meghan Trainor is flaunting her washboard abs on the I Heart Jingle Ball tour. In a new social media post the mother-of-two shows off her moves – and her seriously slimmed down figure – in a two-piece Mrs. Clause inspired look, wowwing her fans. How did the singer get in her best shape after welcoming her second child in January 2023? Here are 10 things we know about her diet and exercise routine.


Her Kids Are Her Fitspiration

Meghan Trainor at the WE Day California 2019 held at the Forum in Inglewood, USA on April 25, 2019.Shutterstock

Meghan is motivated by being a mother. "I think when you have a kid, you just realize, 'Wow, life is beautiful and precious. I want to be the best for my kid.' I've never been more motivated," she told Parents. "I look at Riley and think, 'I'm going to do anything I can to live forever.’"

She Lost One Pound Per Week

According to Meghan, slow and steady wins the weight loss race. She told People that she lost weight “the healthy way, the long way, the one pound a week way,” she said. “And it's a proud accomplishment that I never thought I could ever do.”

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

She Pays Attention to Portion Size

While she hasn’t divulged specific details about what she eats, Meghan has said that she eats as healthy as possible and understands the importance of eating in moderation. "I learned that I do like healthy food, and I learned what portions mean," she told Entertainment Tonight Canada.

Daily Exercise

LOS ANGELES - JUN 22: Meghan Trainor at the 2018 Radio Disney Music Awards at the Loews Hotel on June 22, 2018 in Los Angeles, CAShutterstock

Meghan told Entertainment Tonight Canada that she was committed to daily exercise. “I was like, 'If I can survive a C-section, I can do anything.' And I did," she said. "I was very dedicated, and I started seeing the pounds come off one week at a time, one pound. I was like, 'I'm fighting.'"

She Got Strong for Her Tour

BOSTON-DEC 14: Singer Meghan Trainor performs in concert at KISS 108's Jingle Ball 2014 at TD Garden on December 14, 2014 in Boston.Shutterstock

Meghan was also motivated to get strong for her The Timeless Tour this fall. “I'm feeling fit. I've never been so fit,” she told People. “I already told my household. I was like, ‘I am training for the Olympics, okay?’ I want to train and eat clean, and feel good when I’m dancing and singing.''

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Strength Training

Meghan’s workout of choice is strength training. Her trainer, Rebecca Stanton, recently shared a video of the two at the gym together. Their session consisted of lots of squat and lunge variations and using free weights doing lots of slow reps.

She Doesn’t Focus on Numbers

LAS VEGAS - SEP 19: Meghan Trainor at the iHeart Radio Music Festival Night 1 at MGM Grand Resort and Casino on September 19, 2014 in Las Vegas, NVShutterstock

"Because I've seen so many people on TikTok now open up, and I'm like, 'Here's what it looks like to be 180 pounds.' Everyone's body's so different," People. "You could see a girl who's really tall in a bikini, showing off her 185 pound body or something. And I'm like, 'Wow. It's so interesting how weight sits differently on everyone.' Numbers are just numbers. Whatever makes you feel the healthiest is where you should live."

She Has Dabbled in the Paleo Diet

A few years back, Meghan told HollywoodLife that she was following the caveman style diet. “I’m working out! I’m trying to be healthy. I eat all Paleo and I learned smaller portions,” she said.

RELATED: 10 Weight Loss Methods a 77-Year-Old Expert Swears By

She Doesn’t Weight Herself

“I can’t get on that scale,” Meghan told Hollywood Life. “It’s like — you gain muscle weight and you’re like, ‘what’s going on?.’ So [I’m] just living life. I’m just trying to be happy and eating healthy foods. I know when I eat something bad I have a horrible stomach ache and it’s just poison. I can’t eat stuff like this!”

She Does Workout DVDs

Los,Angeles,-,Apr,25:,Meghan,Trainor,Arrives,For,WeShutterstock

Trainor is a fan of at-home workout DVDs, specifically Shaun T’s video series called Insanity. The videos are 25 minutes long and each focuses on something different — for example cardio, ab intervals, or total body circuit training. She called the method "amazing." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Krissy Cela is making a case for weightlifting – showing off her tiny waist. In a new social media post the fitness influencer and co-founder of EvolveYou draws attention to her chiseled midsection and reveals the workout responsible for it. “I understand fitness trends come and go… I get you’ve been told by many people on viral videos to stop lifting heavy because it’s not feminine and maybe you’ve even been told the gym isn’t a fashion show,” she writes. “Hate to break it to you but if you want longevity in your health lifting weights is important, sure it gives you muscles but it’s beneficial for your overall health! And not to mention what it does for your mind.” Her followers went wild. “Yes, preach it girl! Break those stereotypes. Because who says lifting can't be both empowering and fashionable, right? 🔥” commented fellow fitness influencer Alexia Clark. “You look so damn good🔥🔥🔥” added Victoria Loza. What is the exact workout responsible for Krissy’s amazing body and what other health habits keep her fit? Here is everything you need to know.


This Is Her Workout

Here is her strength training workout:

✅ bent over rows

✅ single arm rows

✅ Latt pull down

✅ closed grip pull down

✅ flies (didn’t record forgot)

✅ curls for the girls

Early Riser

Krissy_Cela3krissycela/Instagram

Krissy is an early riserI tend to wake up at around half five or six. The reason I wake up so early, it sounds ridiculous, but it helps me do everything I need to do for myself before I can give myself to everybody else. I have this concept where it's all fair and well doing things for the people we love, but if we're not taking some time out for ourselves, to check in or be productive, we'll constantly feel bottom of the list. So I wake up, half five or six o'clock,” she told Closer.

Related: I Lost 40 Pounds By Eating These 8 Foods

Coffee, Preworkout, Supplements

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

“The first thing I do is brush my teeth and get ready for the gym. Don't think twice, I just put my workout gear on,” Krissy says about her morning routine. “Then I'll drink my coffee or have my pre-workout.” She “loves” the pre-workout drink, “because I'm a caffeine addict,” she confesses. Probiotic pills help her digestion and hormones. “I have also started using collagen in my coffee now, it really helps me kickstart my day,” she adds.

Moving Her Body

Krissy_Cela4krissycela/Instagram

“Firstly, moving my body is a big big thing. I have to always move my body,” Krissy revealed. “I'm either working out in my little home gym or I am going to the gym and I'll train for one hour, tops.”

Protein Shakes

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

“So for me, every single day I have protein shakes, it's just convenient. It's a great way for me to up my protein intake, but it's something I don't rely on. Food is key. Protein shakes are a step up from what you already have, so if you don't have a healthy diet or consistent training routine, then you can't expect it to do what it's supposed to do,” she adds to Closer.

Related: Tone Your Body in Less Than 20 Minutes With This Beginner Routine

Her Body Changes

Krissy recently shared side-by-sider of her “leaner” body in May 2023 and now, revealing she is “SO much happier now” even though she weighs more. “I’m learning more and more that when you might not be as consistent with your journey or when you’ve taken a break it does NOT mean you have ‘fallen off’ or that you need to ‘get back on track’ I used to think this way all the time and now I realise I’ve always been on track, it’s just my track is taking me on a new journey that’s all,” she continues in the post. “I still love moving, I love lifting, I love cooking meals and eating well. I may not have as viable abs or be as lean but I’m soooo much happier, have so much more longevity and honestly I just feel good. Not to mention what my body has been through to even stand strong today. So here is your reminder that during your journey your body will fluctuate, your routine will change and your body will look different so embrace it, keep moving, keep showing up and just take your time with it all! No rush it’s about doing this thing called fitness forever not a quick fix. Just enjoy life and I promise you visible abs does not always equal health and happiness.”

💪🔥Body Booster: Strength and weight training will not make you “big” if you do the right exercises and fuel your body with lean and healthy food.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Shaina Fata, aka Shaina Marie, is a fitness trainer-slash-yoga instructor and social media influencer. She regularly shares her workouts on social media, many of which can be done at home with very little equipment. She recently reshared one of her most popular workouts of all time – a standing abs workout that only requires a dumbbell. “An oldie but for sure a goodie,” she writes in the caption. Here is everything you need to know about the workout and some of her other go-to lifestyle habits.


Standing Ab Workouts Give Your Wrists and Back “A Little Break”

Shaina_Fata_Shaina_Marie2shainamarie.b/Instagram

Standing ab workouts are great alternatives to laying on the ground or planking. “These standing workouts are a great way to give your wrists and back a little break 👌🏾. To be clear, standing does not mean easy 😝. Try this one out and see how your core feels!” she writes.

Here Is the Workout

“Do this workout for 40 seconds of work, 15 seconds of rest, 3 full rounds,” she says, noting that she is using a 20-pound dumbbell.

  1. DB Oblique Crunches (40 sec per side)
  2. OH Hold Marches (40 sec per side)
  3. Forward DB Raise Squat
  4. Standing Bicycles

Yoga

Shaina is also trained in yoga, calling the exercise one of her “secrets” to having a steady fitness routine. “I’ve found that incorporating a variety of fitness groups into my life has allowed me to not only branch outside my comfort zone, but to build muscle or work areas that may not be accessed by just doing one form of fitness. Right now I enjoy HIIT or Plyometrics workouts, along with my yoga practice, sometimes barre classes, and I’ve recently been trying to add running a couple times a week to my routine. I don’t plan things out every day. I just pay attention to how my body feels and decide what would be best for it that day. Today I felt sore and tight, so I chose yoga this morning,” she says.

Intuitive Eating

Shaina practices intuitive eating, having a “firm belief that what we eat is completely individual and unique to each and every one of us,” she wrote in an Instagram post. “However, I do think there are many food groups that could be incorporated in to ‘diets’ that are important and necessary for living as healthy as can be. Although almost all of my eating now is completely intuitive, I do stick to certain foods and eating habits that make me feel good.”

Here Is What She Eats in a Week

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

Here is a list of foods she eats during an average week:

  • Grains (rice, quinoa, wheat/whole grain bread, oats)
  • Beans (black, garbanzo, pinto)
  • Major Proteins (eggs, tofu, tempeh, beans, quinoa, nut butter, veggies, occasional fish and/or chicken, collagen peptides)
  • Vegetables - all of them are up for grabs but I do have my favorites (zucchini, yellow squash, onion, tomato, mushroom, bell peppers, cucumber, kale, spinach, tomato, squash, eggplant, carrots, and celery)
  • Starch (potato- pretty much any kind but I’m a big fan of sweet potato!)
  • Fruit - I don’t eat too much fruit! But when I do... (avocado, apples, bananas, raspberries, blackberries, watermelon, blueberries, jackfruit, papaya, mango)
  • Others - veggie burgers, lentils, pasta (just tomato-based sauces), salsa, hot sauce.

Here Is What She Eats in a Day

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“On a typical day, my eating would probably go something similar to this: Breakfast - avocado toast w/ tomato and an egg. Lunch - leftovers or simple cooked veggie wrap w/ rice and a protein. Dinner - Cooked veggies, rice, beans (or other protein) with sweet potato and coconut aminos to top. If I’m feeling really hungry I’ll add a little more bread or potato to my diet,” she added in the post. “And the most important part: SNACKS 🤪. For those I love my kettle chips, popcorn, seaweed, dried fruits, potstickers, egg rolls, and maybe some babybel cheese.”

💪🔥Body Booster: If you are sick of doing crunches and planks, try doing a standing ab workout. It is just as effective! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
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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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

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

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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

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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

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“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

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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.