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10 Carbs to Help You Lose Weight

Eating yummy carbs can help you achieve your weight loss goals, according to science.

FACT CHECKED BY Christopher Roback
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.

Happy woman showing bread with heart shape
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FACT CHECKED BY Christopher Roback
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.

Low or zero-carb diets have been a mainstream weight loss trend. However, not all carbs are bad. In fact, according to research, eating more carbs – the good kind – can actually help you lose more weight. A 2023 study published in BMJ states, “increased consumption of carbohydrates from refined grains, starchy vegetables, and sugary drinks is associated with greater weight gain throughout midlife.” However, an increase in fiber and carbs from better sources was linked to less weight gain. According to the study, here are ten carbs that will help you lose weight.


Whole Wheat Bread

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

If you are going to eat bread, nutritionists unanimously agree that sticking to whole grains is the way to go. Whole wheat bread is higher in fiber than bread made with white flour, meaning it will digest more easily.

Whole Grain Pasta

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

The same goes for pasta. If you want to lose weight, stick to whole-grain pasta—brown rice or quinoa—or protein-packed pasta made from chickpeas.

Steel Cut Oats

Overhead view of steel cut oats in a small bowl on a wooden surface with an accent of burlap and dried oat stemsShutterstock

Oats, specifically steel-cut oats, are beneficial for weight loss. One serving boasts 5 grams of fiber and will keep you full for hours.

Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Popcorn will also help you lose weight. However, make sure to stay away from popcorn with butter or other fats if you want to drop pounds.

Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

According to the Cleveland Clinic, quinoa is a nutrient-dense food. One serving, 222 calories, offers 8 grams of protein, 5.2 grams of fiber, and lots of nutrients like thiamin, riboflavin, iron, and magnesium.

RELATED: Best Ways to Lose Weight in 2 Weeks After 50

Barley

bowl of barley grains on a wooden tableShutterstock

Not only is it barely a great whole grain for weight loss, but studies have shown that it reduces cholesterol and the risk of cardiovascular disease.

Bulgur

Bowl of cooked bulgur and raw bulgur close-upShutterstock

Bulgur is another great carb for weight loss. One half-cup serving has just 76 calories, 4 grams of fiber, 3 grams protein, and 17 carbs.

Farro

Cooked Organic Farro Grain in a Bowl for DinnerShutterstock

"Farro is a great source of fiber, iron, protein and magnesium. With all of those nutrients in this little grain, it can provide a lot of health benefits for your diabetes or for heart health or for brain health,” Anya Guy, a Mayo Clinic dietitian, told the Mayo Clinic.

Whole Fruits

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 nutritionShutterstock

Most whole fruits will also help you lose weight. Citrus fruit, apples, berries (blueberries, blackberries, strawberries, raspberries), pineapple, pears, grapes, and mango should all be on your shopping list. Another bonus? They will also satisfy your sweet tooth.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Non-Starchy Vegetables

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

Non-starchy vegetables are also great for weight loss. Choose spinach, kale, collard greens, broccoli, asparagus, and carrots.

💪🔥Body Booster: Choose whole-grain bread over white bread. Whole grains are higher in fiber, promoting better digestion and weight management. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

Joanna Soh Official
11 “Smart” Carbs to Help You Lose Weight and Burn Fat Fast
Copyright Joanna Soh Official/YouTube/Shutterstock

We've all been there – standing in front of the mirror, promising ourselves to cut out carbs completely to lose those extra pounds. But certified personal trainer and nutrition coachJoanna Soh wants you to think twice before eliminating this essential nutrient from your diet. "We have been brainwashed to believe that carbs will make you fat and that you should stay away from them. Well, that's absolute rubbish because not all carbs are created equal," says Joanna.

What Makes a Smart Carb?

According to Joanna, smart carbs are nutrient-dense powerhouses that can actually help you lose weight. They're high in fiber, improve digestion, stabilize blood sugar, sustain energy levels, keep you fuller longer, and improve physical performance – all without being highly refined.

1. Sweet Potato: The Longevity Secret

"Do you know that the Okinawan staple food is purple sweet potato?" Joanna asks in her post, pointing to the remarkable longevity of Okinawa's residents. With men living to 85 and women to 87.3 years on average, their diet rich in sweet potatoes might be onto something. Compared to regular potatoes, sweet potatoes contain fewer calories and starch while packing 3,000 times more vitamin A per cup.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

2. Bananas: Your Pre-Workout Friend

Struggling with bloating? Joanna recommends bananas as your go-to solution. "Bananas are very rich in potassium, a natural diuretic which will reduce water retention and bloating, giving you a flatter belly," she explains. Just two bananas before your workout can fuel up to 90 minutes of steady-paced cardio.

3. Squash: The Low-Calorie Nutrient Powerhouse

"I love squash," Joanna shares, noting that 100 grams of baked squash contains only 37 calories while being loaded with vitamins A, C, and calcium. These nutrients enhance workout performance, reduce fatigue, and help maintain bone health and youthful appearance.

4. Oats: The Breakfast Champion

Start your day right with oats, Joanna advises. Their high soluble fiber content acts like a sponge, keeping you satisfied until lunch. "Choose pure rolled oats and add your own toppings such as nuts and seeds, fruits or cinnamon powder," she recommends, warning against instant varieties with added sweeteners.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

5. Beetroot: The Endurance Booster

Want to enhance your workout performance? Joanna points to research showing that drinking beetroot juice can increase cycling endurance by 16%. This non-starchy vegetable is naturally sweet and packed with inorganic nitrates that improve muscle efficiency.

6. Quinoa: The Complete Protein

"Quinoa is incredibly popular because it contains all 9 essential amino acids, which our body needs to build and maintain lean muscles," Joanna explains. Every cup of cooked quinoa contains 8g of protein and 5g of fiber with no saturated fats, making it an excellent gluten-free option for weight loss.

7. Buckwheat: The Pasta Alternative

Despite its name, Joanna notes that buckwheat isn't related to wheat at all. She suggests trying buckwheat noodles (soba) as a healthier pasta alternative: "Each cup of cooked soba noodles contain about 113 calories, whereas spaghetti contains 220 calories and the whole wheat version contains 174 calories."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

8. Barley: The Ancient Superfood

"This underrated grain is one of the world's oldest superfoods," Joanna shares. With its anti-inflammatory properties and appetite-suppressing qualities, barley can help reduce cravings while keeping bloating at bay. Half a cup of cooked pearl barley contains just 97 calories while providing 20-25% of your daily fiber needs.

9. Black Beans: The Belly Fat Fighter

Black beans pack a powerful protein punch while fighting belly fat. "Bean eaters have a 23% lower risk of expanding waistlines and 22% lower risk of being obese," Joanna shares. Half a cup provides 7.5 grams of protein and 8 grams of fiber, making them an excellent choice for both plant-based and meat-eaters.

10. Amaranth: The Rising Star

This quinoa-like grain is gaining popularity worldwide. According to Joanna, one cup of cooked amaranth provides 46 grams of carbs, 5 grams of dietary fiber, and 9 grams of protein – significantly more nutritious than white rice. "Popped amaranth can be added onto toast and even into granola bars," she suggests.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

11. Popcorn: The Guilt-Free Snack

Don't feel guilty about this snack! "Air-popped popcorn is a great low-calorie snack to include in your diet," Joanna explains. At just 31 calories per cup, it's more satisfying than pretzels or chips – just avoid flavored varieties that add unnecessary fats and sugars.

Listen to Your Body

If you're constantly hungry, unsatisfied after meals, or feeling low on energy, Joanna suggests these might be signs of carb deficiency. "Consume smart carbs in moderation and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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.

Despite what you might believe, carbs are not the enemy when it comes to weight loss. In fact, eating the right ones can actually help you burn fat fast. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she introduces the concept of “smart” carbs and reveals 11 you should add to your diet ASAP.


Not All Carbs Are Created Equal

She starts by saying that it’s likely that you or a friend has said, “I'm trying to lose weight. I'm cutting out carbs.” However, this isn’t the case. “We have been brainwashed to believe that carbs will make you fat and that you should stay away from it. Well, that's absolute rubbish because not all carbs are created equal,” she explains.

High Quality Versus Low Quality Carbs

“If your diet is filled mainly with low-quality carbs, which have almost no nutrients, then yes, you will overeat and gain weight. However, high-quality carbs are packed with nutrients and are slow to digest. Adding these carbs into your diet can help speed up metabolism, burn fat and help you lose weight,” she says.

What Are Smart Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

She calls them smart carbs. “They are extremely nutrient-dense. They are high in fiber. They will help to improve your digestion. They will help to stabilize blood sugar. They will sustain your energy level. They will help you to feel fuller for much longer. They will improve your physical performance, and they will not be highly refined,” she says.

1. Sweet Potato

fresh sweet potatoes on a dark rustic background.Shutterstock

The first smart carb is sweet potato. “Despite the name sweet potato doesn't actually belong to the potato family in comparison to normal potato. Sweet potatoes are less starchy and contain less calories. Sweet potatoes are superior when it comes to their vitamin A content. A cup of cooked sweet potato contains 3000 times the amount of vitamin A,” she says. “As a potato, it is also naturally sweet, which means you can add them into your diet without any additional sweetness,” she continues. “I love having sweet potatoes as my pre or post-workout snack to give me the energy boost and to satisfy my muscles. But that doesn't mean you should completely avoid irregular potatoes because they are still packed with nutrients and fiber. Consume them in moderation, and they can be part of your healthy diet.”

2. Bananas

Fresh bananas on wooden backgroundShutterstock

“Bananas are very rich in potassium, a natural diuretic, which will reduce water retention and bloating, giving you a flatter belly. Bananas are also rich in glucose, a highly digestible sugar that provides quick energy. Hence, it is always the number one snack choice for endurance-based activity such as running a marathon,” she says. “Just consuming two bananas prior to your workout can help you to sustain up to 90 minutes of steady-pace cardio. The low GI and high fiber also mean carbs are slowly released into your body, avoiding sugar crashes and spurring the muscle recovery process. So add bananas to improve your workout performance and improve digestive health.”

3. Squash

Acorn Squash - Small, sweet winter squash, often baked and served with butter and sugar, or stuffed.Shutterstock

Number three is squash, “whether it's butternut squash, pumpkin, or acorn squash,” he says. “100 grams of baked squash has only 37 calories and is loaded with vitamins A, C, and calcium. Eating food rich in vitamin C can help enhance your workout performance and reduce fatigue. This also means that your body will become more efficient in burning fat. And, of course, calcium is extremely important for bone health. Squash is also high in antioxidants, which will help you to maintain your youthful appearance. They're delicious, roasted, added onto salad, or blended to make creamy soups or stew. They are perfect all year round, and because they are so low in calories but packed with nutrients, it is hard to overeat, and you should add them into your diet,” she says.

4. Oats

A Scoop of Rolled OatsShutterstock

“Start your morning with oats,” she recommends. “It is low in GI and high in fiber. A bowl of oats for breakfast can last you to lunch without feeling packaged. The majority of the fiber in oats is soluble fiber. Just think of it like a sponge. It absorbs water expense in the stomach, hence keeping you fuller for longer. Eating low GI carbs causes a steady rise in your blood sugar, which will be used for immediate energy rather than being stored as body fat. Choose pure rolled oats and add your own toppings, such as nuts and seeds, fruits, or cinnamon powder. Avoid instant oatmeal, which tends to have flavoring and also sweetness.”

5. Beetroot

Fresh beet on wooden backgroundShutterstock

“Beetroot is a non-starchy high-carb vegetable. A half-cup portion of sliced beets has 8.5 grams of total cups, which consists of 1.7 grams of dietary fiber and 6.8 grams of sugar,” she says. “The ideal weight loss food. Simply add it into baked goods, make juices, or top it onto salad to enhance the flavor of your dishes.”

6. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Quinoa is the next smart carb. “It is incredibly popular because it contains all nine essential amino acids, which our body needs to build and maintain lean muscles. The more lean muscles you have, the more calories you burn, which means quicker weight loss. Every cup of cooked quinoa contains eight grams of protein and five grams of fiber with no saturated fats. It is also gluten-free,” she says.

7. Buckwheat

Buckwheat Grains on Plate on Wooden Background, Top View, Copy Space.Hulled kernels of buckwheat grains close up. Food background.Shutterstock

“Just like quinoa, buckwheat is gluten-free, and it's a complete source of protein despite its name,” she says. However, it “is not related to wheat, and it is not a green,” she notes. “The edible portion is a seed from a plant related to greens like rhubarb. Instead of consuming pasta, try replacing it with buckwheat noodles, also known as soba noodles. Traditional pasta is made from refined flour, which tends to be higher in calories, cups, and sugar. On the other hand, soba noodles have less calories and are higher in fiber and protein. Each cup of cooked soba noodles contains about 113 calories, whereas spaghetti contains 220 calories, and the whole wheat version contains 174 calories. Just by applying this simple swap, you will reduce your calorie intake, and you will lose weight.”

8. Barley

bowl of barley grains on a wooden tableShutterstock

Next barley. “This underrated green is one of the world's oldest superfoods containing all the essential nutrients. It is also a killer appetite suppressant that can help to reduce your cravings. Because of its anti-inflammation properties, eating barley will not make you feel bloated; instead you will feel lighter and satisfied. You can replace rice with barley. You can make stir fry, barley, rice risotto, barley soups, or stew or toss it onto salads. Half a cup of cooked barley contains 97 calories, 22 grams of carbs, and three grams of fiber. Pearled. Barley is the most common barley, but barley growths contain even more nutrients. You will be getting 20 to 25% of your daily fiber needs in one serving,” she says.

9. Black Beans

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

Number nine is black beans. “Beans are a great source of protein packed with fiber. Half a cup of boiled black beans has 120 calories, 22.5 grams of carbs, 7.5 grams of protein, and eight grams of fiber. They're also rich in folate, a B vitamin that feels like muscle growth, and copper, which strengthens the tendons. They are rich in soluble fiber, which aids in reducing visceral fats, the fats that accumulate around the belly area, which can also lead to diabetes, heart disease, and other illnesses. So bean eaters have a 23% lower risk of expanding waistlines and a 22% lower risk of being obese. Beans are also a really cheap source of protein, making them an excellent choice for plant-based eaters or meat eaters. Buy the low sodium version or rinse your beans to reduce the sodium content before eating them,” she says.

10. Amaranth

Raw Organic Amaranth grain in a bowl on wooden tableShutterstock

Amaranth is a super green that “has a lot of similarities to quinoa,” she says. “It is high in fiber, high in protein, and it's gluten-free. One cup of amaranth has 252 calories, 46 grams of carbs, five grams of dietary fiber, and nine grams of protein, compared to white rice at 45 grams of carbs, only 1.2 grams of dietary fiber, and 4.2 grams of protein. So it is a much better option compared to rice,” she adds.

11. Popcorn

Popcorn with remote control on white table.Shutterstock

The last on her list is popcorn. “Popcorn is a whole grain, which means it's a great sauce of dietary fiber. It is gluten-free, sugar-free, and fat-free air popped. Popcorn is a great low-calorie snack to include in your diet. One cup of plain air-popped popcorn only has 31 calories. It has a lower calorie per unit volume compared to other snacks, which makes it an ideal choice for weight loss. You will feel more satisfied when snacking on popcorn than when snacking on pretzels, potato chips, and nachos, which tend to be higher in saturated fats, sugar, and sweetness. But just be aware of flavored popcorn as they will pack additional sodium, sugar, and fat, which can ruin your diet,” she says.

Consume Smart Carbs in Moderation

“Even if you are on a low-carb diet, your body needs carbs to be at its best state and to speed up weight loss. If you're constantly feeling hungry, you don't feel satisfied even after a big meal, or perhaps you're feeling cranky and low in energy, and you don't feel like your workout is improving, those are signs that your body is lacking in carbs,” she says. “Consume smart carbs in moderation, and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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 want to lose weight while eating carbs? Melissa Alexandria is a vegan weight loss coach who specializes in “teaching calorie density for maximum lasting results,” she writes in her YouTube bio. In a recent viral video, she reveals a game-changing eating hack that enabled her to lose over 30 pounds. “I've been vegan for 10 years, and a few years ago, I started following a low-fat vegan diet and lost over 30 pounds, and I help other people do the same. My specialty is keeping it simple, focusing on nonfancy, easy-to-make meals that don't require a lot of time or ingredients,” she says in the clip, going on to reveal her method.


Her Weight Loss Hack? Eat More Wet Starch

“If you were to make just one change that would result in the most effective weight loss without having to count calories or eat tiny portions of food that leave you feeling hungry and make you wanna binge on junk afterward, it would be this,” she says in the clip, revealing her hack: “Eat more wet starch. In fact, the bulk of your meals should be wet starch.”

Here Are Examples of “Wet Starches”

What exactly is a wet starch? Wet starchs are “starches that absorb water and steam when cooked,” she says. Examples include baked potatoes, boiled potatoes, sweet potatoes, rice, oatmeal, quinoa, barley, and millet.

No, Not All Carbs Make You Gain Weight

“This is so counterintuitive for several reasons, and I'm gonna debunk some of those reasons,” she says. “Starch, AKA carbohydrates, have sort of a bad reputation when it comes to dieting,” she says, noting that a lot of people think that carbs will make them gain weight. “We hear this time and time again, carbs are bad. It's been perpetuated for the last few decades, maybe longer. This idea has been pushed on us, but is it really true?”

RELATED:Weight Loss Expert Reveals Natural Alternative to Ozempic That Burns 441 More Calories Daily

Carbs Have 4 Calories Per Gram and Fat, 9

“Carbohydrates have four calories per gram, whereas fat has nine calories per gram,” she says. She uses mashed potatoes as an example. “Without any added fat like butter or oil, there are only 350 calories per pound, so that's like a big plateful,” she says. “Part of what makes these wet searches so satiating while still being an ideal weight loss food is that they contain a high amount of water and a high amount of fiber. There are no calories in either water or fiber, but they work to bulk up the foo, making you feel full. There's a satiety connection between your stomach and brain called stretch receptors, meaning when your stomach gets stretched out to a certain point, there are receptors that tell your brain you're full and that you don't need to eat anymore, and it shuts off the hunger drive so you feel full and you put your fork down.”

You Get to Eat a Lot for a Low Amount of Calories

“Now, let's say you eat two pounds of these mashed potatoes, which are 350 calories per pound. That's 700 calories you've just consumed. These are a low-calorie density food. They're high in volume, meaning you can eat a very large plateful but not be consuming a very high amount of calories. So even if you drizzled on some sugar-free ketchup to make the meal tastier, you still aren't consuming very many calories considering how large the plate of food is,” she says.

You Will Be Satiated, and Less Likely to Binge

“My point is, when you eat these wet starches, you can eat until you're comfortably full and lose weight without even having to worry about counting calories,” she says. “Now, add some broccoli to your plate, which is only 154 calories per pound, even lower calorie density than potatoes, and now you've lowered the overall calorie density of that meal even more. This is not to say that you only need to eat potatoes and greens. You can make pasta dishes, chilies, veggie burgers, rice bowls, et cetera, and still lose weight. But the key is to really focus on increasing the wet starch you consume. Potatoes, in particular, are so satiating that you'll be less likely to binge and overeat on processed junk food because you'll be so full from your meals.”

RELATED:A Fitness Expert Reveals 10 Hidden Protein Foods You Need to Burn Fat

Find 3 to 5 Wet Starches You Love

“It takes time to experiment with this way of eating. But once you find three to five wet starch-based dishes that you really enjoy and are easy to make, you're good to go, and you should start to see half a pound to one pound of fat loss per week if you have at least 20 pounds to lose,” she says.

Giving Up Oil Will Help You Lose Weight Faster

Another hack to accelerate weight loss? “If you really want to see results, pair this one change with also giving up oil, giving up vegetable oils, which are almost 4,000 calories per pound. In combination with increasing your wet starch consumption, it will definitely boost your fat loss,” she says.

Focus on Progress Not Perfection

“Remember, you don't have to get it perfect on the first try. Just start with one starch-based meal, like a potato-based veggie soup or a rice and veggie bowl with some beans for protein. Don't worry about getting it right or messing it up,” she says.

RELATED:She Lost 90 Pounds in 3 Years Using 10 Daily Habits Anyone Can Follow

Take It “One Meal at a Time”

Her final words? “Just take it one meal at a time and be kind and loving to yourself. You're going to learn as you go and tweak things and change things, and that's all part of the process. You're doing the best you can,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Erik Richardson
Copyright Erik Richardson D.O./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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

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

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Happy woman showing bread with heart shape
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FACT CHECKED BY Christopher Roback
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.

Low or zero-carb diets have been a mainstream weight loss trend. However, not all carbs are bad. In fact, according to research, eating more carbs – the good kind – can actually help you lose more weight. A 2023 study published in BMJ states, “increased consumption of carbohydrates from refined grains, starchy vegetables, and sugary drinks is associated with greater weight gain throughout midlife.” However, an increase in fiber and carbs from better sources was linked to less weight gain. According to the study, here are ten carbs that will help you lose weight.


Whole Wheat Bread

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

If you are going to eat bread, nutritionists unanimously agree that sticking to whole grains is the way to go. Whole wheat bread is higher in fiber than bread made with white flour, meaning it will digest more easily.

Whole Grain Pasta

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The same goes for pasta. If you want to lose weight, stick to whole-grain pasta—brown rice or quinoa—or protein-packed pasta made from chickpeas.

Steel Cut Oats

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Oats, specifically steel-cut oats, are beneficial for weight loss. One serving boasts 5 grams of fiber and will keep you full for hours.

Popcorn

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Popcorn will also help you lose weight. However, make sure to stay away from popcorn with butter or other fats if you want to drop pounds.

Quinoa

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According to the Cleveland Clinic, quinoa is a nutrient-dense food. One serving, 222 calories, offers 8 grams of protein, 5.2 grams of fiber, and lots of nutrients like thiamin, riboflavin, iron, and magnesium.

RELATED: Best Ways to Lose Weight in 2 Weeks After 50

Barley

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Not only is it barely a great whole grain for weight loss, but studies have shown that it reduces cholesterol and the risk of cardiovascular disease.

Bulgur

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Bulgur is another great carb for weight loss. One half-cup serving has just 76 calories, 4 grams of fiber, 3 grams protein, and 17 carbs.

Farro

Cooked Organic Farro Grain in a Bowl for DinnerShutterstock

"Farro is a great source of fiber, iron, protein and magnesium. With all of those nutrients in this little grain, it can provide a lot of health benefits for your diabetes or for heart health or for brain health,” Anya Guy, a Mayo Clinic dietitian, told the Mayo Clinic.

Whole Fruits

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Most whole fruits will also help you lose weight. Citrus fruit, apples, berries (blueberries, blackberries, strawberries, raspberries), pineapple, pears, grapes, and mango should all be on your shopping list. Another bonus? They will also satisfy your sweet tooth.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Non-Starchy Vegetables

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Non-starchy vegetables are also great for weight loss. Choose spinach, kale, collard greens, broccoli, asparagus, and carrots.

💪🔥Body Booster: Choose whole-grain bread over white bread. Whole grains are higher in fiber, promoting better digestion and weight management. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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

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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

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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

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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

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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

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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

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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.