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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.

        The Healthiest and Unhealthiest Ways to Cook Your Eggs
    One health expert opens up about how to eat eggs the right way.
By Leah GrothAug 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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.

        Shutterstock
    
By Leah GrothAug 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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.
Nutrition & Diet
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Are you trying to lose weight or be the healthiest version of yourself? Eat more eggs, encourages one expert. Dr. Alan Mandell is a doctor and social media influencer who regularly shares health tips with his followers. In a new viral video, he discusses how eggs can help you achieve your health goals, how you should eat them, and everything else you need to know about them. “I have a lot of great information to share with you about eggs,” he says at the clip's start.
You Can Get More Nutrition Depending on How You Cook Eggs“I'm not here in any way to tell you you should eat them or not eat them. But I'm here to tell you the facts on how you can get the maximum effective assimilation from eggs, depending on how you cook them,” says Dr. Mandell. “There are better ways of getting more nutrition from eggs, such as cooking them in certain ways versus others.”
Two Eggs Boast 13 Grams ProteinShutterstock
According to Dr. Mandell, “there is no doubt” that eggs are a superfood. “Eggs can do wonderful things for the body,” he says. “Just two eggs contain 13 grams of protein, and we know that protein is important for building and maintaining muscle, fighting infections, and growing healthy nails.”
They Also Offer Many Other BenefitsShutterstock
Eggs are also “one of the few foods on the planet that have all nine essential amino acids,” he says. “Eggs include iron that helps carry oxygen to the cells, vitamin A that maintains healthy skin and eye tissue, vitamin D that strengthens bone and teeth,” he adds. “Vitamin E and antioxidants play a part in maintaining good health and preventing disease,” while “vitamin B12 helps keep the body's nerves and blood cells healthy.”
They Also Have Folate, Selenium, and CholineShutterstock
“It has folate, selenium, which acts as a major antioxidant,” he says. And choline, “which plays a strong role in brain development and function.”
Heat Will Kill BacteriaShutterstock
“There are many different ways of cooking eggs, but there's one good thing about heat,” he says. “It will kill bacteria that potentially could be harmful to the body.”
You Can Boil Eggs in Their ShellsShutterstock
He goes over the various cooking methods. “We can soft boil or even hard boil our eggs and cook it in their shells. The longer we cook it, the harder the yolk will get,” he says.
You Can Poach ThemShutterstock
Another similar method? “We can poach our eggs and cook them in slightly cooler water, but only cook them for two to three minutes,” he says.
You Can Fry ThemShutterstock
“We can fry our eggs and put them in a hot pan that contains another layer of cooking fat. It may be sunny side up, maybe sunny side, down over easy, or even both sides,” he continues.
You Can Bake EggsShutterstock
Another less popular method? “We can actually bake our eggs as well in a hot oven.”
You Can Scramble EggsShutterstock
“We can scramble our eggs,” he says. He adds that they “are beaten in a bowl, poured into a hot pan and stirred over a lower heat.”
You Can Make OmeletsShutterstock
“We can make omelets where the eggs are beaten and poured into a hot pan, and then they're cooked slowly over heat until they're solid,” he continues.
You Can Even Microwave ThemShutterstock
A less popular method? “Microwaving our eggs, there is a lot of controversy about that,” he says.
He Recommends Cooking Them Over Lower HeatShutterstock
“The best nutrition you're gonna get from your eggs is when you cook it on a lower heat in less time,” he advises. “If you're cooking your eggs at high temperatures, the cholesterol in them can become oxidized, and it can reduce compounds known as oxy sterile. The studies show that the oxy-sterile compounds, as well as the oxidized cholesterol cooked on high heat for long periods of time, are what potentially can lead to heart disease or cardiovascular problems. But it's not the egg; it's more of the oxidation that's taking place that sets the body up for more potential problems.”
You Can Eat Eggs and Have Low CholesterolShutterstock
“Overall, a healthy person can have eggs and eat eggs and still have low cholesterol,” she said. “If your liver is producing normal cholesterol because it produces 80% of it on its own, and we only take in 20%, so therefore, if you're taking in less cholesterol, your liver should make more. And if you're taking in too much cholesterol, your liver should produce less.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
You Don’t Maximize Health Benefits with Raw EggsShutterstock
“There are many other people out there that eat raw eggs,” he reveals, but notes that there is research finding that with raw eggs, you're only getting 51% of the protein. “Drinking it raw as when it's heated up, is able to assimilate up to 91% of protein of that egg.” Other research has found that you only get the biotin by heating up the egg.
Cooking Eggs Shorter and at Lower Heat Is Better for YouShutterstock
The bottom line? “Overall, shorter and lower heat cooking methods cause less cholesterol oxidation and help retain most of the eggs' nutrients,” he says.
Poached and Boiled Eggs Are the HealthiestShutterstock
What is the best type of eggs to eat? “Poached and boiled eggs, either hard-boiled or soft-boiled, are the healthiest,” he says.
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
You Also Won’t Be Adding Extra FatShutterstock
“Another big thing is you don't add all that extra saturated fat that potentially can lead to more oxidation, and the healthiest eggs will be your organic and pastured eggs,” he says.
More About EggsShutterstock
In the caption he also reveals nutritional information about eggs. “One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat,” he writes.
RELATED:8 Mistakes That Sabotaged My Weight Loss For Years
Eggs Are a “Disease-Fighting” “Powerhouse”Shutterstock
He also writes that eggs offer “iron, vitamins, minerals, and carotenoids,” he says. “The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
cardioweight losshealthy eatingprotein

        
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Nutrition & Diet
        The Healthiest and Unhealthiest Ways to Cook Your Eggs
    

        Shutterstock
    
By Leah GrothAug 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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.
Are you trying to lose weight or be the healthiest version of yourself? Eat more eggs, encourages one expert. Dr. Alan Mandell is a doctor and social media influencer who regularly shares health tips with his followers. In a new viral video, he discusses how eggs can help you achieve your health goals, how you should eat them, and everything else you need to know about them. “I have a lot of great information to share with you about eggs,” he says at the clip's start.
You Can Get More Nutrition Depending on How You Cook Eggs“I'm not here in any way to tell you you should eat them or not eat them. But I'm here to tell you the facts on how you can get the maximum effective assimilation from eggs, depending on how you cook them,” says Dr. Mandell. “There are better ways of getting more nutrition from eggs, such as cooking them in certain ways versus others.”
Two Eggs Boast 13 Grams ProteinShutterstock
According to Dr. Mandell, “there is no doubt” that eggs are a superfood. “Eggs can do wonderful things for the body,” he says. “Just two eggs contain 13 grams of protein, and we know that protein is important for building and maintaining muscle, fighting infections, and growing healthy nails.”
They Also Offer Many Other BenefitsShutterstock
Eggs are also “one of the few foods on the planet that have all nine essential amino acids,” he says. “Eggs include iron that helps carry oxygen to the cells, vitamin A that maintains healthy skin and eye tissue, vitamin D that strengthens bone and teeth,” he adds. “Vitamin E and antioxidants play a part in maintaining good health and preventing disease,” while “vitamin B12 helps keep the body's nerves and blood cells healthy.”
They Also Have Folate, Selenium, and CholineShutterstock
“It has folate, selenium, which acts as a major antioxidant,” he says. And choline, “which plays a strong role in brain development and function.”
Heat Will Kill BacteriaShutterstock
“There are many different ways of cooking eggs, but there's one good thing about heat,” he says. “It will kill bacteria that potentially could be harmful to the body.”
You Can Boil Eggs in Their ShellsShutterstock
He goes over the various cooking methods. “We can soft boil or even hard boil our eggs and cook it in their shells. The longer we cook it, the harder the yolk will get,” he says.
You Can Poach ThemShutterstock
Another similar method? “We can poach our eggs and cook them in slightly cooler water, but only cook them for two to three minutes,” he says.
You Can Fry ThemShutterstock
“We can fry our eggs and put them in a hot pan that contains another layer of cooking fat. It may be sunny side up, maybe sunny side, down over easy, or even both sides,” he continues.
You Can Bake EggsShutterstock
Another less popular method? “We can actually bake our eggs as well in a hot oven.”
You Can Scramble EggsShutterstock
“We can scramble our eggs,” he says. He adds that they “are beaten in a bowl, poured into a hot pan and stirred over a lower heat.”
You Can Make OmeletsShutterstock
“We can make omelets where the eggs are beaten and poured into a hot pan, and then they're cooked slowly over heat until they're solid,” he continues.
You Can Even Microwave ThemShutterstock
A less popular method? “Microwaving our eggs, there is a lot of controversy about that,” he says.
He Recommends Cooking Them Over Lower HeatShutterstock
“The best nutrition you're gonna get from your eggs is when you cook it on a lower heat in less time,” he advises. “If you're cooking your eggs at high temperatures, the cholesterol in them can become oxidized, and it can reduce compounds known as oxy sterile. The studies show that the oxy-sterile compounds, as well as the oxidized cholesterol cooked on high heat for long periods of time, are what potentially can lead to heart disease or cardiovascular problems. But it's not the egg; it's more of the oxidation that's taking place that sets the body up for more potential problems.”
You Can Eat Eggs and Have Low CholesterolShutterstock
“Overall, a healthy person can have eggs and eat eggs and still have low cholesterol,” she said. “If your liver is producing normal cholesterol because it produces 80% of it on its own, and we only take in 20%, so therefore, if you're taking in less cholesterol, your liver should make more. And if you're taking in too much cholesterol, your liver should produce less.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
You Don’t Maximize Health Benefits with Raw EggsShutterstock
“There are many other people out there that eat raw eggs,” he reveals, but notes that there is research finding that with raw eggs, you're only getting 51% of the protein. “Drinking it raw as when it's heated up, is able to assimilate up to 91% of protein of that egg.” Other research has found that you only get the biotin by heating up the egg.
Cooking Eggs Shorter and at Lower Heat Is Better for YouShutterstock
The bottom line? “Overall, shorter and lower heat cooking methods cause less cholesterol oxidation and help retain most of the eggs' nutrients,” he says.
Poached and Boiled Eggs Are the HealthiestShutterstock
What is the best type of eggs to eat? “Poached and boiled eggs, either hard-boiled or soft-boiled, are the healthiest,” he says.
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
You Also Won’t Be Adding Extra FatShutterstock
“Another big thing is you don't add all that extra saturated fat that potentially can lead to more oxidation, and the healthiest eggs will be your organic and pastured eggs,” he says.
More About EggsShutterstock
In the caption he also reveals nutritional information about eggs. “One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat,” he writes.
RELATED:8 Mistakes That Sabotaged My Weight Loss For Years
Eggs Are a “Disease-Fighting” “Powerhouse”Shutterstock
He also writes that eggs offer “iron, vitamins, minerals, and carotenoids,” he says. “The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

        
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Nutrition & Diet
        20 Breakfast Ideas to Lose Fat
    

        Shutterstock
    
By Leah GrothMay 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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.
You don’t have to skip breakfast to lose weight. In fact, if you eat the right foods first thing in the morning, you can help your body burn more fat. “The majority of people who are trying to lose fat have a common issue of insulin resistance. Insulin resistance is prevalent in the U.S., and it makes those people extremely carbohydrate intolerant,” explains Kimberly Gomer, RDN, MS, LDN, Consumer Health Digest. “Focusing meal choices on protein, vegetables, and healthy fats while limiting carbohydrates is the best direction for both satiety and fat loss.” Here are 20 breakfast ideas to help you lose fat while satiating your tastebuds.
Chia Pudding
Shutterstock
Chia pudding is delicious and high in fiber. “This can be prepped in advance so all ready to eat at home or take on the run,” says Gomer. 2 tablespoons chia seeds (“once they are soaked they expand like crazy,” says Gomer) provide 11 grams of fiber and a very small amount of carbohydrates. She suggests adding 1 cup of milk of choice – coconut, oat, almond, or cow – and adding an optional sweetener of choice, like stevia, monk fruit, etc. “Toppings can include fresh berries, vanilla extract, cocoa/cacao powder, or matcha,” she says.
Egg Bites
Shutterstock
Gomer is a big fan of egg bites. “I love these for breakfast and they can be made ahead and either refrigerated or frozen. These are super versatile and can be made according to taste – dairy or non-dairy – with lots of add ons or simple,” she says. You make them in small or large muffin tins, with a prep time of 5 minutes and cook time of 15 minutes. The serving size is 12 muffins.
8 large eggs
¼ cup milk (plant or cow's work)
 ½ – 1 tsp salt, depending on your preference
½ tsp black pepper
Add-ins: Veggies (onions, mushrooms, spinach, peppers, etc.), Sausage, kielbasa, bacon (pork or turkey). Leftovers like rotisserie chicken work well, too.
Breakfast Wrap
Shutterstock
Breakfast wraps are another delicious, fat-burning breakfast. “I love the Egglife wraps,” says Gomer, who recommends browning them in a skillet sprayed lightly with avocado oil. Next, fill them with your choice of egg/sausage, nova, lettuce, tomato, avocado-veggie, and leftovers in the wrap with spinach, onion, and tomato. “Guacamole is a nice spread to get in the omega 3 and healthy fats at your meal. Alternative to the Egglife wrap is one of the many low-carb or regular tortillas,” she says.
Cottage Cheese with Berries
Shutterstock
Another high protein option that takes just seconds to prepare? Cottage cheese with berries, “or fruit of choice,” says Gomer. A cup of low-fat (1%) cottage cheese boasts a whopping 28 grams of protein.
Greek Yogurt with Berries
Shutterstock
Another high protein, quick-to-prepare breakfast? Greek Yogurt with berries or fruit of choice. A single container of nonfat Greek yogurt offers 17 grams of protein.
RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack
Deviled Eggs
Shutterstock
An unlikely fat-burning breakfast? Deviled eggs, says Gomer. However, you aren’t going to make them with the same ingredients as your grandmother. “Use avocado or avocado or olive oil mayo to make,” she recommends.
Omelet
Shutterstock
Whether you are at home or dining out, an egg omelet is always a great choice for fueling up in the morning. Gomer recommends that you fill yours with veggies, meat, or goat cheese.
Avocado
Shutterstock
Another easy to prepare breakfast filled with good fats and fibers? Slice an avocado and top it with everything bagel seasoning Gomer recommends.
Leftovers
Shutterstock
Fun fact: You can eat lunch or dinner for breakfast. If you are short on time, Gomer recommends leftovers. “It's ok to have a non-breakfast ‘real meal,’” she says.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Breakfast Soup
Shutterstock
Soup for breakfast? “It sounds strange, but it's super satisfying,” says Gomer. “Lots of veggies and  either bean/lentils/ chicken, etc.” Also, it can be made ahead of time “and will satiate for hours.”
Greens with Eggs
Shutterstock
Get in your greens first thing in the AM with a healthy egg dish. “Use greens (spinach, bok choy, kale) sauteed and topped withsunny side-up eggs. Season with garlic and onion,” says Gomer.
Shakshuka
Shutterstock
Shakshuka is a Mediterranean favorite and makes a great morning meal, says Gomer. This recipe makes 4 Servings, and “it’s so good you’ll want to make extra for another meal!” she says.
8 eggs
1 Tablespoon olive oil
1 onion chopped
1 clove garlic chopped
Cherry and Campari tomatoes halved
¼ cup fresh basil finely chopped
Cumin, salt, and pepper to taste.
Heat oven to 400 F. Heat oil in a large oven-safe skillet on medium. Sauté onion until brown. Cook for one minute. Stir in tomatoes, transfer to the oven, and roast for 10 minutes. Stir vegetables and then make a well – crack 1 egg into each. Return to the oven and bake for 7-8 minutes.
Breakfast Salad
Shutterstock
Consider a salad for breakfast, Gomer urges. “It can be both refreshing and satiating,” she says. Use veggies of choice and top with protein of choice – shrimp, chicken, or salmon. “Don't forget avocado and top with olive oil/lemon and seasonings for dressing,” she says.
Veggie Scramble
Shutterstock
Similar to an omelet, scrambled eggs with your choice of veggies and meats always makes a simple but protein packed meal. Try using avocado oil spray instead of butter to keep the calories down.
Stuffed Peppers
Shutterstock
Stuffed peppers make a yummy morning meal. “Stuff a red, yellow, orange, or green pepper with the filling of choice,” says Gomer. Examples include tuna salad, egg salad, and chicken salad.
Crustless Quiche
Shutterstock
“Take your favorite quiche recipe and leave out the crust,” says Gomer. Spray a pie or quiche pan and bake in the oven. Fillings can include: asparagus, onions, mushrooms, spinach, sun-dried tomatoes, bacon, and ham. Top with cheese and bake until crispy. “Nice to have as it can be made ahead of time,” she says.
RELATED:10 Habits for Keeping Off Fat Forever
Breakfast Tacos
Shutterstock
Breakfast tacos are a fun, fat-burning breakfast. “This works great, especially if you have taco meat on hand (you made extra on Taco Tuesday),” says Gomer. Fill a wrap of choice with eggs prepared how you like them (scrambled works great), add taco meat and veggies, top with salsa. “It’s a delicious breakfast wrap,” she attests.
Eggs and Bacon
Shutterstock
Eggs and bacon never go out of style. Prepare the eggs “however you like them,” suggests Gomer, and have turkey or pork bacon on the side. “Old school but will hold your hunger for a long time,” she says.
Smoked Salmon Wrap Ups
Shutterstock
Smoked salmon wrap-ups are an alternative to a bagel. “Use smoked salmon spread with cream cheese and chives. Eat with a side of tomato and avocado. You can also put this into an egg life wrap or tortilla,” she says.
RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack
Layered Parfait
Shutterstock
Make a layered parfait using cottage cheese or Greek Yogurt. “Add berries (or other fruit of choice) to layer into a cup and have a delicious sweet and protein-filled breakfast,” says Gomer.
💪🔥Body Booster:Deviled eggs could be the perfect breakfast for losing fat. However, you have to change one ingredient to make them healthier. Instead of regular mayo, use mashed avocado or olive oil mayo.
Nutrition & Diet
        5 "Lazy Breakfast Ideas for Weight Loss," According to a Weight Loss Coach
    

        Shutterstock
    
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
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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
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Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one of them, she explains that healthy morning meals don’t have to be complicated. “Five lazy breakfast ideas for weight loss,” she explains. “I'm a certified macro nutrition coach and fat loss coach, and I help women achieve their weight loss goals without cutting out their favorite food.” Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her breakfast ideas. 
Eggs and Toast@project.s.lifestyle5 lazy breakfast ideas for weight loss ✋🏾Head to the 🔗 in my profile for personalized coaching 📲 #weightlossfood #weightlosssnacks #weightlosscoach #fatlosstips #weightlosstips #fatlosscoach
“The first breakfast idea is just toast and eggs,” says Soraya. “This meal takes five minutes max to make, and it can be very customized. You can have your eggs boiled, scrambled, fried. You can make it into an egg sandwich or just have the toast egg separately.” Eggs are a very nutritious and filling way to get protein for breakfast, says Collingwood. “I agree that there are a ton of ways to prepare them, including adding veggies to make it an omelet and boost nutritional value. Toast can be whole grain and can actually be in the form of English Muffins or even whole grain Bagel – half or whole depending on calorie range.”  She also recommends egg muffin bites “that you can make up ahead of time with veggies and eggs/egg whites and have them on hand to warm quickly for 30 seconds in the microwave when you are in a rush.”
Oatmealproject.s.lifestyle/TikTok
The second meal she recommends is oatmeal. “This is great because you can just pop in the microwave for 30 seconds to a minute and you're good to go.” She suggests either pre-made higher protein oatmeal or making it from scratch with oats and adding in some sources of protein. “Quick oats are just as nutritious as steel cut oats in terms of providing good whole grain without added sugar. You can make it with milk or added protein and calcium or add a scoop of protein powder  to boost the protein as well. Also top with berries and a few walnuts for some antioxidants and healthy fats,” adds Collingwood.
Related: I Lost 160 Pounds Eating These High-Protein Snacks
Veggie Omeletproject.s.lifestyle/TikTok
Number three is a veggie omelet. “Same thing as the first one. It takes about five minutes or less. You can add a bunch of veggies, spice, and seasonings to really customize it to your taste preferences,” she says. Collingwood is also a fan. “I like to mix egg whites with one whole egg so you can have more volume and fewer calories but also get the high nutritional benefit of some of the yolk,” she adds. 
Peanut Butter Banana Toastproject.s.lifestyle/TikTok
The fourth breakfast is almond butter or peanut butter banana toast. “This is essentially one slice of bread covered with almond butter or peanut butter topped with bananas,” explains Soraya. “This is a super simple meal. You don't have to cook anything, and it's protein packed and nutrient dense.” Collingwood is also a fan but notes “that it is not really protein packed.”  She points out that one slice of bread will have 3 grams of protein (depending on brand) and 1 tablespoon of peanut butter has 4 grams of protein but 8 grams of fat. “You can use powdered peanut butter (and reconstitute it with water) for more protein and fewer calories and fat,” she suggests. 
Related: Speed Up Your Weight Loss Journey By Doing This One Thing
Greek Yogurtproject.s.lifestyle/TikTok
“And number five, the one I eat every single day because it's so easy and delicious, it's a Greek yogurt,” Soraya exclaims. “You want to take vanilla Greek yogurt or a flavored Greek yogurt, top it with granola, cookie crumbles, fruit, really customize it to your preferences. A great mix of protein, carbs, and it's so easy to make. You can't go wrong with this one.” Collingwood also loves Greek yogurt. “I always top mine with fruit, usually berries and grapes,” she says. “A sprinkle of granola also gives it a nice crunch and some more carbs.”
💪🔥Body Booster: Try and incorporate protein into your breakfast. It will help keep you satiated and fuller longer throughout the day, making you less likely to grab unhealthier options. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Top 8 Superfood Breakfasts You Should Eat Every Day to Lose Weight
    

        Shutterstock
    
By Ferozan MastJul 03, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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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.
A good breakfast can make a big difference to how you feel for the whole day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” Here are eight breakfasts packed with superfoods to help with weight loss and start the day off on the best note.
Berries and Yogurt
Shutterstock
A yogurt and fruit bowl with added seeds/grains/nuts is a great option for a healthy, delicious breakfast. “The fruit is not a token sprinkle, nor a decorative touch,” Monique Tello, MD, MPH, tells Harvard Health. “The fruit makes up the bulk of this meal. There’s fiber in the fruit and plant sugars in their natural form, not to mention healthy fat in the nuts and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied for longer. We won’t get the insulin spike that triggers hunger pangs (unlike when we eat processed carbs).”
RELATED: 10 Fat-Blasting Habits That Keep Chalene Johnson in Top Form Ever at 55
Overnight Oats
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Overnight oats are a convenient, healthy breakfast option. “Many breakfast foods can be prepped in advance or require very little preparation,” Furman says. “One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk (any kind) and put in the refrigerator the night before and is ready to eat in the morning – no cooking required!”
Eggs or Egg Whites
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Eggs are versatile, delicious, and packed with nutrients. “Many breakfast meats are high in sodium and saturated fat, which could increase your low-density lipoprotein (LDL, otherwise known as ‘bad’) cholesterol levels,” registered dietitian Melinda Gong tells UC Davis Health. “Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E. If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”
Whole Grain Cereal
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Try a whole grain cereal packed with fiber to start the day on the right foot. “A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitian Regina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving. Hot or cold, remember to pair your cereal with milk, Greek yogurt, fruit, nuts, or seeds for an additional boost of protein, vitamins, and other healthful ingredients.”
RELATED: I Lost 32 Pounds and Got Into the Best Shape of My Life With Walking and These Key Changes
Healthy Fats
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Opt for a breakfast that contains healthy fats. “Healthy fats come from foods like avocados, olive oil, nuts, seeds, oily fish, and eggs,” Sammie Gill, RD, tells Zoe. “For breakfast, you might have:
– Toast with avocado, nut butter, hummus, egg, or tahini.
– Scrambled eggs and smoked salmon
– Greek yogurt with seeds and nuts
– Homemade granola with plenty of seeds and nuts
– Chia seed pudding with berries
– A cheese, tomato, and spinach omelet.”
Tofu
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Protein is important for weight loss, muscle growth, and satiety. “If you’re looking for plant-based protein options, tofu is a winner for making an egg-like scramble,” Gong says. “You can also cut the tofu into slices and pan fry it to create a patty in place of meat.”
When To Eat?
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Remember, breakfast doesn’t necessarily have to be eaten first thing in the morning. “The great thing about breakfast is that its timing can be flexible,” Furman says. “Even if you don’t eat immediately after waking up, try to make sure to space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.”
RELATED: Stop These 20 Habits and Watch the Pounds Melt Away
Avoid These Foods
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So, what should you avoid for breakfast? “The main foods that I would recommend limiting in the morning are processed cereals or pastries, which contain a lot of added sugars and little nutritional value,” Furman says. “As well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Top 15 Morning Foods You Should Eat Every Day
    

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By Ferozan MastSep 09, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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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.
What you eat in the mornings can impact food choices for the rest of the day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” So what should you eat? Here’s what the experts have to say.
Greek Yogurt
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“Greek yogurt is an excellent source of protein and a great option if you’re looking for something quick, filling, and portable,” clinical nutritionistHeather Hodson, RDN, CDCES at NYU Langone Health, tells Vogue. “Greek yogurt contains less lactose than regular yogurt due to its production process, so many individuals with lactose sensitivities can actually tolerate it much more easily than other dairy products.”
Avocado Toast
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Avocado toast is packed with healthy fats and fiber. “While calorie-rich, avocados do not contain empty calories from added sugars, saturated fats, or alcohol, and are sodium-free,” says Lancaster General Health. “Half an avocado is about 114 calories, but compared to other fruits, they still have fewer calories than fatty condiments like mayonnaise, which has 100 calories in one tablespoon!”
Tofu
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Tofu is a great source of plant-based protein. “Foods rich in protein may be able to increase TEF (thermic effect of food) energy use,” Sammie Gill, RD, tells ZOE. “In fact, approximately 20–30% of the energy in protein is used just to digest food, compared with 5–10% in carbohydrates and 0–3% in fats. Also, research shows that protein reduces appetite. This is because when you eat protein-rich foods, they suppress hunger hormones like ghrelin and prompt feelings of fullness.”
Eggs
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Eggs are the ultimate healthy breakfast food. “Eggs contain protein and fat-soluble vitamins such as vitamins D and E,” dietitian Melinda Gong tells UC Davis Health. “If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”
Coffee
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Coffee can help give you a boost of energy in the morning. Just avoid added sugars and syrups. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,”  Allegra Picano, RDN, tells Henry Ford Health.
Healthy Cereal
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“A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitianRegina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving.”
Fruit and Frittatas
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Breakfast doesn’t have to be complicated—a little bit of food prep can make mornings easier. “Another great option when you are in a time crunch is a piece of fruit like apple or banana with some nut butter or Greek yogurt with granola; these can be made ready in minutes,” Furman says. “You can also make breakfast scramble wraps or mini-frittatas that can be frozen individually and microwaved in the morning for a quick breakfast.”
Oatmeal
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Oatmeal is easy to prep and full of fiber. “If you feel full for longer after eating, it’s easier to go from meal to meal without grazing on unhealthy snacks,” Beth Czerwony, RD, tells the Cleveland Clinic. “In the end, that cuts down on extra calories you might consume.”
Nuts
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Nuts are energy-dense, so a little goes a long way.  "In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories," says registered dietitianKathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.
Whole Grain Toast
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Whole grains are packed with fiber, which will keep you full for longer.  "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health.
RELATED: I'm a Doctor and These Are 5 Big Reasons Why I Would Never Take Ozempic to Lose Weight
Smoked Salmon
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Smoked salmon (or regular salmon if you’re worried about sodium) is a fantastic breakfast option. “Though most types of fish and seafood are lean and low in fat, salmon is famous for its higher fat content,” Allison P. Lutz, RD, tells UPMC HealthBeat. “It’s a top source of omega-3 fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats (also known as fish oil) support heart health, reduce inflammation, and promote optimal brain function.”
Chia Seeds
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Try adding nutritious chia seeds to your breakfast smoothies. “Chia seeds have many nutritional benefits,” Romi Londre, RDN, CD, tells the Mayo Clinic. “They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha-linolenic acid, or ALA. They can help with weight loss.”
Glass of Water
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Start your day with a nice glass of water—add lemon for extra benefits. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.”
Grilled or Steamed Asparagus
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Enjoy asparagus with your breakfast eggs. “If you are watching your calories, asparagus can help you maintain your weight,” according to the University of Arkansas System Division of Agriculture. “With only 30 calories per one cup serving and low in fat, you can see how it can help with weight loss.”
RELATED: I Lost 8 Pounds in 3 Weeks on the Candida Diet, and Here Is What You Need to Know
Cottage Cheese
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Cottage cheese is making a comeback! “In a half-cup serving of cottage cheese, there are approximately 14 grams of protein,” Alison Graziano, RDN, LDN, tells Massachusetts General Hospital. “Making it an excellent choice for individuals looking to increase their protein intake.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        3 Simple Tips to Burn More Fat on Ozempic and Mounjaro
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling 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
            
            
        ​Increased Hunger Throughout Your DayShutterstockThe 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
            
            
        ​Potential Challenges to Watch ForShutterstockBefore 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
            
            
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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
            
            
        ​SalmonWhen 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
            
            
        Simple Cardio Routines for Weight Loss in 60 DaysShutterstockNo 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
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockThe 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
            
            
        ​Why Stopping MattersShutterstockWeight 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.
Nutrition & Diet
        12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes
    

        Copyright Clean & Delicious/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling to 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
            
            
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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
            
            
        ​Probiotic Foods: TempehShutterstockThis 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
            
            
        ​LegumesShutterstockWith 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
            
            
        ​Sheet Pan DinnerShutterstockPre-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: High ProteinShutterstockThis 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
            
            
        ​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstockWith 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
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockThis 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
            
            
        ShutterstockDon'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
            
            
        ​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstockThis 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
            
            
        ShutterstockWith 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
            
            
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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
            
            
        11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstockIncorporating 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.
Nutrition & Diet
        She Lost Over 100 Pounds with These Low Carb Costco Meals
    

        Copyright Low Carb Love/YouTube
    
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
            
        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
            
            
        Instacart
Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

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

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

            
                Ready-to-Eat Poke
            
            
        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
            
            
        ​Kirkland Signature Sous Vide Egg BitesCopyright CostcoAnd 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.
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