Skip to content
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.

Health Expert Shares Her 5 Favorite Healthy Food Swaps

JJ Virgin reveals delicious foods she eats to stay in shape.

jj_virgin48
Copyright JJ Virgin/YouTube/Shutterstock

You don’t have to sacrifice your taste buds in order to eat healthy. JJ Virgin is a triple-board-certified health expert and four-time best-selling author. In a recent YouTube video, she reveals a few of her go-to healthy food swaps. “I don't believe in cheat days. Instead, these are my favorite healthy food swaps, so you don't have to stop eating your favorite ‘junk foods.’ It's possible to make healthy eating enjoyable!” she writes in the video’s caption.


“I've actually found foods that feel like you're cheating. Bagels, cereal, syrup, pudding, but they're healthy for you. Wanna hear more? I'm gonna flip the script for you on what indulgence can look like and show you how you can eat foods that feel like you're cheating, that are good for you,” she adds in the clip.

Ditch: Soda

“Full disclosure: I love fizz. I love sparkling stuff, and I especially love soda. Back in the day, I was a full-blown diet soda addict. So what do you do with that? Do you drink regular soda? Do you drink diet soda? Actually, you drink neither,” she says in her post.

Do: Sweet Drops or Zevia

Henderson,NV/USA - 07/19/2020: Zevia is a Los Angeles-based company that produces zero-calorie soft drinks, organic tea, energy drinks and mixers sweetened with stevia.Shutterstock

“I've got a way better recommendation for you,” she says. “First off, there are these amazing little sweet drops that you can add to sparkling water and it will taste just like a soda. The next thing that you can do is Zevia. I'm totally hooked on these. Zevia comes in a host of flavors, and it's Stevia sweetened soda,” she says. “If you're one of those people like me who just loves soda, here's how you can have your soda and feel good about it.”

Ditch: Yogurt Flips

San Jose, CA - November 28, 2019: Chobani-Flip yogurt pack with Salted Caramel Crunch topping in separate compartment.Shutterstock

Next on her ditch list? Yogurt prepackaged with crunchy treats. “I was at the store, and they had this cookie and cream yogurt. It was called a flip, which had Greek-style yogurt and cookies with it, and it was like 19 grams of sugar,” she says.

Do: Zero Sugar Yogurt

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

“Here's how you can make something just like that without the 19 grams of sugar and crank the protein up, too,” she says. “You get Chobani zero sugar yogurt. Now, this is great if you're not dairy intolerant. It's Greek-style yogurt that is high in protein. They've got all sorts of great flavors, but I especially love cookies and cream. And then you get Catalina Crunch. This is a high protein, high fiber cereal, 110 calories in a half cup. But in that, you're getting about 10 grams of protein, I think 10 grams of fiber, and around there. So all you do is take your yogurt and top it with your Catalina Crunch,” she says.

RELATED: Weight Loss Coach Reveals 6 Daily Habits That Help Clients Drop 2 Pounds Every Week

Ditch: Pie Crust

Homemade Cherry Pie with a Flaky Crust on Grey stone background.Shutterstock

You don’t have to stop eating pie if you want to prioritize your health. While traditional pie crust is full of carbs, fat, and sugar, there is a healthier alternative.

Do: Catalina Crunch Crust

JJ uses the same Catalina Crunch to make “an amazing pie crust,” she says. “I do a dairy-free cheesecake, and you can also do this just to make regular fruit pies. And I will use the graham cracker crust and I'll use a little ghee. And it is amazing. It's a high-protein crust.:

Ditch: Pudding

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Traditional pudding is full of sugar and fat. However, you can still enjoy a treat with the same sweetness and consistency.

Do: Simply Delish Instant Chocolate Pudding

“I recently discovered these little Simply Delish puddings that I am just totally hooked on. They're basically cornstarch and erythritol with a little bit of flavoring, whether it's stevia and vanilla or cocoa powder and stevia. And here's what I do with them: They are super low calorie and basically four grams of net carbs. So what I do is take one of them and add some of my Reignite Wellness collagen peptides to pump it up a little bit. And you make this thing, and it takes five minutes to set in the fridge. I mean, they set almost immediately. So I make it. I add in a little bit of one of my nut milks. I like to use flax milk because it has some protein in it, too. I add in my collagen protein peptides, and then I throw on top a little bit of Cocoa Whip.” She tops it off with a couple of Lily's dark chocolate chips. “They've got no sugar. And if you really wanna go crazy, you can add in a little bit of dark chocolate RX sugar over the top.”

Ditch: Bagels

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

Bread products aren’t typically considered a diet food – especially bagels. Packed with carbs and sugar, it’s hard to find a healthier version. “You probably never thought I was going to talk about bagels,” she says.

RELATED: Woman Loses 28 Pounds in 4 Months After Stopping These 7 Mistakes

Do: Better Brand The Better Bagels

Then she discovered The Better Brand’s Better Bagels. “I was looking for gluten-free food, and I found Better Bagel. And this thing is amazing,” she says, noting that each one has just three grams of net carbs, 110 calories, 10 grams of protein, and 35 grams of fiber. “Here's what it looks like. You cut it in half, and you toast it, and you get a massive fiber hit. It's basically fermented plant protein and psyllium husk fiber. And if you're, again, not gluten intolerant, they've got some other amazing things like pretzel rolls and brioche as well.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Fact-Checked

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

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

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

Mirror mirror on the wall, what are the healthiest habits of them all? Kayla Varney (@consciouslykay) is a health and wellness influencer with over 250,000 followers on TikTok and 87,000 on Instagram who regularly shares all of her holistic health secrets. Last year, she shared a five-part series of wisdom with her followers. “Healthy habits that changed my life as a holistic nutritionist,” she captioned the first one. From hydrating to refusing to follow societal norms with dieting, here is everything you need to know about her health habits. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. She Drinks a Full Mason Jar of Water Every Morning

@consciouslykay

So excited about this new series!! I have developed so many healthy habits over the years that have truly changed my life! Lots of micro-habits developed over time is the key to long-lasting health and wellness! Do you drink enough water throughout the day? Consider starting every day with a full liter for ultimate hydration, energy, longevity, and more! #healthyhabits #healthyhabitsthatchangedmylife #hydrationation #hydrationtips #hydrationiskey #clearskintips #holisticnutritionist #holistichealth #holistichealing #healthandwellness

In Part 1, she reveals her first habit, “drinking a full mason jar of water first thing in the morning every single day,” she says. “If you're like me and you are so bad about drinking water throughout the day, making sure you get in a full liter first thing in the morning before coffee, before breakfast, is an absolute game changer,” she says, going on to offer four reasons why hydrating this way is essential.

“I notice any day that I don't start my day like this one. I never drink as much water. Two, I always end up with a headache at the end of the day. Three, my skin immediately breaks out. I have really, really dry, sensitive skin, and when I am not hydrated, my skin freaks out. And four, I just don't feel right.”

Drinking water throughout the day is excellent, agrees Collingwood, “but starting the day with at least 12 ounces of water is a good way to start hydrating your body after the dehydrating effects of the night of sleep,” she says. “A whole liter might be difficult to get down right away in the morning, but if you focus on at least 12 ounces and work up from there, it will help you get into the routine.”

Expert tip? “If you prefer it hot with a squeeze of lemon or a decaf tea bag that will also hydrate you just the same!” reveals Collingwood.

Related: I’m a Nutritionist and This is #1 Tip You Need to Know if You are 20s and 30s

2. She Eats 30 Unique Plant Foods Per Week

@consciouslykay

Our bodies need diversity and they need PLANTS 🌱 Eating a wide variety of plant foods is amazing not only for your gut, but for your metabolism and overall health and wellness! Aim to eat 30+ unique foods a week for ultimate health and wellness! #healthyhabitsthatchangedmylife #holisticnutritionist #healthyhabitsdaily #wholefoodsplantbased #wholefoodsdiet #eatyourvegetables #eatyourveggies #eatyourfruits #healyourmetabolism #metabolichealth #metabolismbooster #boostyourmetabolism #plantdiversity #gutmicrobiome #guthealthtiktok #guthealthmatters

In Part 2, she suggests aiming to eat 30 plus unique plant foods every week. “It is so important to have plant diversity in your diet, not only for your gut microbiome, but for your metabolism, your immune system, and just your overall health and wellness,” she says, citing studies that have linked not eating enough plants and not eating enough different plants leads to low microbial diversity. “Low plant diet equals low diversity equals slow metabolism,” she continues.

“High plant diet and more diversity equals a revved up metabolism.” While 30 “might sound like a lot,” she encourages thinking about it in terms of color, “like a red bell pepper and a yellow bell pepper would be two different types of plant species,” she notes. You also can include herbs and spices. “So, say you make a salad with romaine lettuce, tomatoes, cucumber, onion, avocado, and basil. That's six unique plant foods in one meal for the entire week.” If your diet isn’t fibrous, “be sure to increase slowly because your gut microbiome is very similar to a muscle in the sense that you wouldn't go to the gym and immediately start lifting a hundred-pound weights,” she says.

“You shouldn't go into your diet and immediately start eating a hundred grams of fiber. If you've only been eating five grams of fiber a day, start slow. Build up your plant foods, and build up your gut microbiome until it's strong enough to handle all of those amazing plant foods. And I promise your life and your health will never be the same.” Collingwood absolutely agrees with plant diversity, “and the research on 30 different plants per week is a good place to start.,” she says.

“It is surprisingly easy to get 30 different plants when you count herbs and all fruits and veggies. Fiber helps to fill you up, but it also does wonders for the gut microbiome.” She recommends increasing it slowly if you are not eating very much. “Women aim for about 25 grams per day and men about 38 grams minimum per day.”

3. She Mixes Up Her Workouts

@consciouslykay

Healthy habits that changed my life as a holistic nutritionist - part 3! Exercise doesn’t have to be doing to the gym and running marathons, it can be whatever you want to do that feels good and is enjoyable! If you love hiking, DO IT. Biking? Swimming? Playing a sport? Yoga? AMAZING. Moving your body in any way is the perfect first step to changing your life! #healthyhabitsthatchangedmylife #lifechanginghabits #exerciseroutine #exerciseforyourmentalhealth #runningtiktok #hikingtiktok #yogaisforeverybody #pilatesisforeverybody #holisticnutritionist #strengthtrainingadvice #moveyourbody

In Part 3, she reveals another game-changer, “exercising in whatever way I want to that day,” she says. “I used to get so stuck in this cycle of needing a workout routine, which, of course, if you do something like strength training, it's important to split up your muscle groups, you're getting proper rest. But that's not something that I personally do, and I have found so much freedom in doing all different kinds of exercises all week long. So maybe one day I'll wake up, and I feel like going for a run, and then the next day I wake up, and I feel like doing more resistance training or something like the Form app. Then, the day after that, I want to lift heavy legs. Then, the day after that, I want to go for a walk. It's so okay to do all different kinds of exercise,” she continues.

“Varying your exercise is great for the body so it doesn’t get used to the same thing every day,” agrees Collingwood, who recommends a blend of resistance training and aerobic throughout the week “to build muscle and continue to burn calories as well as work on cardiovascular fitness,” she says. “Always find something you enjoy doing. Use apps for guidance, meet friends for walks/runs/bike rides, and try different classes at the gym or on various apps to get variety and keep it fun.”

4. She Drinks Her Greens

@consciouslykay

Drink (and eat) yo greeeeens 🥬 #healthyhabitsdaily #holisticnutrionist #greenspowders #eatyourgreens🌱 #drinkyourgreens #guthealthtips

In Part 4, she stresses the importance of “drinking her greens. I've said this a million times here: drinking your greens is not a replacement for eating your fruits and vegetables every day. And green powders are definitely not a miracle cure to anything. However, I also totally have those days where I'm just not in the mood to eat vegetables. I know I'm not getting all of my nutrients in. I'm not drinking enough water. Green powders totally help with all of those things. Not only do they force me to drink a whole glass of water, they're also packed full of those vitamins and minerals that I might be missing out on that day,” she says.

"My favorite greens powders all have anywhere from one to five servings of fruits and vegetables to a super convenient way to stay on top of your nutrition and your hydration. They can also be amazing for gut health. They're not going to magically heal the underlying cause of your bloating.”

Greens powders “can be an excellent way to get a powdered form of veggies, probiotic, and multivitamin all in one,” agrees Collingwood. “Read labels to see the ingredients they contain as they vary greatly from brand to brand.” However, she warns against relying on greens powder to get all of your veggies or nutrients for the day. “And if you can’t stand the taste of them, no worries! Just eat your veggies and fruit, probiotic-rich foods, and you’ll be just fine,” she says.

Related: 7 Ways to Save Money at Costco on Healthy Food

5. She Doesn’t Stick to a Diet Label

@consciouslykay

Let’s leave diet labels in the past 👏🏼 here’s to intuitive eating, balance, and not keeping ourselves in a box 🤍 #healthyhabitsdaily #healthyhabits #healthyhabitsthatchangedmylife #nodietlife #exvegan #exvegetarian #intuitiveeatingjourney #balancedlifestyle

Last but not least, in Part 5, she stresses the importance of not sticking to a diet label. “For those of you who don't know, I was vegan for eight years and vegetarian for 10, and while I do not regret that time in my life at all, it completely shaped me into who I am today. Transitioning into a diet label-free lifestyle has completely changed my life,” she says, explaining that because she had a diet label, she was obsessed with thinking about food and wondering if she could eat certain things or not.

"Just because I follow a vegan diet doesn't mean I'm not allowed to eat anything. I could go eat some cheese pizza right now if I wanted to. Being in those situations, on top of putting myself out there online, I felt like I was constantly being put in this little box, and the idea of food freedom was just so far from my mind. It just didn't exist. And now giving myself the freedom to eat whatever I want, whether it's healthy for me or not, just because it sounds good has been such a game changer,” she continues.

“Our society is so obsessed with labeling things, particularly diet labels, and it drives me insane. I feel like it hinders our health and wellness progress far more than it helps. One of my biggest tips to you if you're on your health and wellness journey is not to feel confined to a box. Do not feel like you need to label your diet and label yourself. We are all unique individuals with unique individual needs, so let yourself live intuitively and find what works for you. I promise it will change your life.”

Finding what works for you and makes you feel best can take some trial and error, says Collingwood. “You can reduce animal protein intake and substitute with plant protein for a few weeks or months and see how you feel,” she explains. “If you still want to have a little animal protein, have it! No need to say you are a vegetarian or vegan. You can eat a certain way ‘most’ of the time but still have something of that ‘label’ if you want without feeling guilty about it.”

💪🔥Body Booster: Challenge yourself by seeing how many different types of plants you can eat in a week. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to eat your way to the best shape of your life – and you are over 50? Dominique Sachse is an over-50 influencer who regularly shares content about losing weight and staying in shape. In a recent viral YouTube video she discusses how she got into the best shape of her life by incorporating some healthy eating habits – and a few key foods – in her diet.


Eating Can Be “Tricky” When You Are Busy

“Many of you have asked me what my meal plan is. How do I eat, and what do I eat? And it can be a little tricky, as you know,” she says, explaining that she has a “very busy and full” life. This makes it difficult “to be able to cook and prepare healthy lean meals and to have food ready,” she says.

She Shares Her Meal Plan

Close-up Of Pen With Meal Plan FormShutterstock

“We don't wanna go hungry, and we wanna make sure when we are eating, we're eating the right thing,” she continues. “So, if you don't mind, I'd like to walk you through and show you what a typical meal plan is like for me in my day and how I start things off.”

She Gave Up “All the Whites”

Organic Whole Wheat White Bread Cut into SlicesShutterstock

“First and foremost, I gave up all the whites,” she says. “So I'm not doing white flour, white sugar, white rice, pasta, dairy, except for a little bit of 2% milk in my coffee. That's it. That was my allowance. Other than that, I have cut it all out, and there are some really good replacements for that as well to help you get over that craving.”

She Swapped White Bread for Ezekiel

“For me, bread is a big weakness, and cutting it can be a little tough,” she says. Her solution? She starts her day with Ezekiel English muffins, which are “flourless and sprouted whole grain” English muffins. “Now, these do have gluten in them. If you are gluten sensitive or you need to be on a gluten-free diet, they also make these gluten-free,” she says, revealing that they are made with barley, lentils, sprouted soybeans, and sprouted spelt. “So there's a combination of things in here along with wheat that makes it very slow to digest. And that's the key. The reason why bread products are simple carbohydrates is that the body processes them so quickly, and they often convert to sugar and then get stored in the body. The longer it takes for your body to break down food and process it, the better it is.”

She Pairs the Ezekiel with an Egg

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

She pairs the muffin with an egg. “No more bread, no more bread product, but at least it gives me an entire day to be able to burn off the carbohydrate that's in a muffin, which has 15 grams per half. So, a total of 30 grams of carbs in a muffin. But if that's my main carb allowance, trust me, we're okay. I'll do a hard-boiled egg, or I'll fry an egg,” she says.

She Uses Earth’s Balance Buttery Spread

“If I do fry an egg, I really like this Earth's Balance buttery spread. It's non-GMO, vegan, has zero trans fat, gluten-free, and non-dairy. It's basically a combination of oils, and it has a wonderful flavor. So I'll use a little bit of that on my muffin,” she says.

Happy Eggs

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentShutterstock

She also invests in Happy Eggs. “I'm always looking for free-range, happy birds. No hormones, no antibiotics. They live a good life on a farm, and they produce very nice, happy-looking brown eggs,” she says.

Meal Prep Services

Courier delivery food service at home. Man courier delivered the order no name bag with food.Shutterstock

“When lunch or and dinner time rolls around, I always like to be prepared,” she says, recommending meal prep services. “There are many food service companies that cater to people who want to live a very healthy lifestyle. And they make meals, breakfast, lunch, and dinner with the right ratio in mind, the right protein to carb to fat balance. And they also take into consideration people who have dietary limitations. So if you're vegan or you're doing gluten-free, there are many, many meals that cater to that.”

She Recommends Snap Kitchen

“Two companies that I'll showcase are My Fit Foods and Snap Kitchen, both of which you will find me shopping. I love these stores. And just an example of some of their products, this is from Snap,” she says.

She Loves a Boiled Egg with Hummus as a Snack

Hard-boiled eggShutterstock

One of her favorite protein-packed snacks? It is “essentially an egg, they scoop out the yolk, and in the place of the yolk, they put paprika spiced hummus. This is a wonderful snack. Kind of bridges the gap between meals,” she says.

Coconut Shrimp with Brown Rice

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

She also likes crunchy coconut shrimp, “baked shrimp, pineapple, Thai basil, and brown rice,” she says. “I will allow myself brown rice. Like I said, I don't do the white. It takes the body longer to process the brown rice. And again, this may be a quarter cup of rice here. So it's not much,” she says. “It keeps your carbs down to a minimum.”

Spaghetti and Turkey Bolognese

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Another idea for a “carb fix” is spaghetti and Turkey bolognese, “and they use a brown rice pasta,” she says, noting that “the body takes a little bit longer to break down” brown rice.

Other Healthy Meals She Orders

She also likes butternut pork, “just basically pork slices with mixed vegetables around it.” Another go-to? Egg salad with gluten-free crackers and some celery sticks. And lean lemon Turkey. “It's shredded turkey, very spicy, over brown rice with a couple of asparagus spears. So again, what we're talking about here is healthy food,” she says.

She Tries to Eat Her Protein Instead of Drinking It

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

If she is “in a crunch,” she will drink a protein shake, but she generally tries to get protein from whole foods and meals. “And if I can find organic even better, I just find that my body processes the food better,” she explains. “Protein shakes can sometimes leave you a little bloated. Sometimes, people have digestive issues with it, especially if it's a whey protein or the type of protein that they use. And then oftentimes, we think we're doing ourselves a favor by having a shake. But people will pour in orange juice and dairy and then pile it up with fruit. And before you know it, it has become a sugar carb fest, and it is the antithesis of what you set out to try to do. So again, I try to stick with food if at all possible. These are things that I control.”

RELATED:I Lost 45 Pounds in 6 Months, and This is What I Eat Every Day

Here Is Her Tip for Ordering at Restaurants

Boiled quinoa in white bowl on brown wooden tableShutterstock

If she goes to a restaurant, she will order off the menu and “modify it to fit my needs. So if something has a rice or a pasta with it, I'll substitute and I'll add a few extra vegetables. If the restaurant serves quinoa, which is a grain, I might add that to fill me up a little bit more. But again, don't be afraid to modify and remove the starches.”

Minimize Your Carb Intake Late at Night

One more tip? “You really wanna minimize your carb intake late at night. So, I will opt for a larger protein and a larger vegetable, and that's it. So just substitute the carb with a veggie, and you're good to go. And you can do that anywhere,” she says.

RELATED:3 Best Ways to Lose 7 Pounds in 3 Weeks After Age 40

Do Your Research

“In your city, do a little search online and see what healthy meal service companies are available to you. If you don't have the time to prep and prepare in your own kitchen, but you wanna have these things with you in your office or school, or wherever you may be, these are great alternatives,” she says. “It takes the guesswork out of it, and it keeps you on track. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

Most weight loss stories start with extreme diets and end with gained weight. But Louise Rodhouse, a 29-year-old mom from Slough, UK, discovered that the secret to losing 120 pounds wasn't about eating less but eating smarter. "What worked was actually just eating healthier whole foods, eating high volume, and finding low-calorie swaps," she shares. After trying everything from Slimming World to diet pills, she finally found an approach that helped her maintain her weight loss long-term.


Understanding Why Food Swaps Matter

The basics of weight loss came down to understanding energy balance. "If you think of yourself as a car, you are human, but we are thinking of yourself as a car. You put petrol or diesel, whatever, one in your car, and that will basically keep your car running and it burns through the fuel," Louise explains in her post. This simple understanding helped her focus on making smarter food choices rather than just eating less.

Start with Your Morning Drink

One of Louise's first discoveries was about liquid calories. "Just don't waste your calories on drinks. It's such a waste of calories," she emphasizes. Many people don't realize how many calories come from coffees, hot chocolates, and smoothies. She switched to unsweetened almond milk and sugar-free syrups, saving hundreds of calories daily.

Transform Your Breakfast

Louise revolutionized her breakfast by focusing on protein and volume. She combines protein powder with oats or Greek yogurt, noting that this combination helps maintain fullness throughout the morning. Adding berries and low-calorie toppings helps satisfy her sweet tooth without excess calories.

Make Lunch More Filling

"The biggest thing actually has just been filling up half my meals with or veg," Louise shares. She creates massive salads with lean proteins, explaining that this approach helps trick your brain into feeling full while keeping calories low.

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

Choose Smarter Proteins

"Protein is the most satiating out of all of your macronutrients," Louise explains. She emphasizes choosing lean proteins like chicken breast, which provides more protein for fewer calories compared to fattier cuts.

Rethink Your Carbs

Louise learned to make her carbohydrates work better for her by pairing them with protein and fiber. She focuses on portion control and adding vegetables to increase meal volume without adding excessive calories.

Transform Your Snack Game

Planning snacks became crucial for preventing hunger. Louise keeps her snacks between 150-200 calories, focusing on fruit or protein-rich options that satisfy cravings without derailing progress.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Make Your Plate Colorful

Vegetables became the foundation of Louise's meals. "I literally would have big salads for lunch with chicken chuck in loads of cucumber, tomato, onion," she shares. This approach allows for larger portions while maintaining a calorie deficit.

Smarter Sauces and Condiments

"These little swaps, I'm telling you, it will make lose weight so much easier," Louise emphasizes. She switched to lighter versions of her favorite condiments, maintaining flavor while reducing calories.

Balance Your Fats

While focusing on lower-calorie options, Louise didn't eliminate fats entirely. "I do try to get my good fats in at a minimum of 30 grams a day just for hormonal health and stuff. Especially as a woman, it's very important to make sure you get a good amount of healthy fats," she explains.

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

Plan Your Treats

Sustainability was key to Louise's success. She maintains that the best diet can include everything in moderation, keeping 80% of her diet well-planned while allowing room for occasional treats.

Make Movement Part of Life

While nutrition drove her results, the movement played a crucial role. She started with daily walks and gradually added weight training, finding that consistent movement supported her dietary changes.

"The worst kind of way I feel like to make yourself struggle is when you eat small portions of high calorically dense food because that way you feel hungry," Louise concludes. Her approach demonstrates that successful weight loss doesn't require deprivation – it's about making smarter choices that allow you to eat more while consuming fewer calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Before nutritionists were experts, they were average people with less knowledge about food and diets. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet focused nutritionist and social media influencer who shares realistic tips and tricks to help people become the healthiest versions of themselves. In a new viral video, she opens up about some of the mistakes she made before getting credentialed.


“Five things I would never do after becoming a dietician,” she says at the start of the clip. From putting labels on certain types of foods to making assumptions about people that aren’t true, here are the mistakes she made so you don’t have to – and we also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to add her own commentary to the discussion.

Categorize Foods as “Good and Bad”

@thenutritiontea

We learn these tactics in school and it’s our job to unlearn them #dietitiantips #dietitian #dietitiansoftiktok #blacktiktok #blackdietitian #allfoodisgoodfood #goodfoodgoodmood #5thingschallenge #healthyliving

First up, Spence would never “categorize foods as good and bad,” she says. “Not every food is meant to provide nutrients, and not every food is going to be providing the same nutrient. That's why we eat a variety of foods. And yes, some foods are providing us with joy and comfort. That's okay.” Collingwood completely agrees.

“I try not to classify foods as good and bad but rather need vs want,” she explains. “Foods that we need have nutritional value, while want foods have fewer nutrients. Eating a healthy diet is a balance of getting the nutrients we need for good health but also enjoying some of the others.”

Assuming Someone Is Unhealthy Based on Their Body

Shana_Spence_thenutritiontea2The Nutrition Tea/Facebook

The second is making the assumption “someone is unhealthy based on their body,” she explains. “Bodies are not business cards. If we're talking about health based on lab values or whether someone is eating nutrient dense foods or getting in more movement, a lot of folks in larger bodies are doing those things and have great lab values. And on the opposite spectrum, a lot of folks in thinner bodies don't have great lab values and don't eat nutrient foods or get in a lot of movement,” she points out.

“You cannot just look at someone and know much about their overall health,” agrees Collingwood. “Some of the fittest people are in larger bodies with really good health measures. And just because someone is thin doesn’t mean they are automatically healthy. They could have very little muscle mass and have high blood pressure, cholesterol, and glucose levels.”

Related: Courteney Fisher Shows Off Washboard Abs and Reveals 5 Ways to Get to Blast Belly Fat

Healthify Foods

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

She also regrets trying to “healthify foods,” she says. “The time and Energy I spent making black bean brownies or ice cream when I could have just enjoyed ice cream and brownies. If you want to swap out something or if you're interested in trying out a new recipe, that's fine, but feeling the need to do something based on what you read on the interwebs is something different.”

Collingwood thinks making recipes healthier is a good thing, “but definitely not all the time,” she says. :If you really want some full fat ice cream, chocolate or a warm chocolate chip cookie, do it!”

Telling People to Stop Eating Their Cultural Foods

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

“Number four, telling folks to swap out white rice for brown rice in their cultural foods,” she continues. “My ancestors were probably rolling in their graves when I did this. Not to mention this is based on the whole idea that certain cultures and ethnicities are unhealthy.”

Some food swaps “can make a huge difference in calories or nutritional quality and some don’t really matter much,” says Collingwood. “When it comes to rice, there isn’t a big difference between white and brown, but for people who love their white rice it can ruin it for them. There are plenty of other places in the diet where you can make changes without needing to change everything, especially the cultural favorites.”

Related: 4 Easy Tips to Lose Weight, According to Dietitian

Only Shopping the Perimeter of the Store

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

“And last but not least, number five, telling people to shop the perimeter of the store,” she says. “Never. Again. This is based on the concept that fresh is best and clean. Eating, no such thing. There are plenty of nutrients found in canned foods, packaged foods, and frozen food. If you like the taste of fresh, that's fine, but telling someone that how they're eating is wrong because they choose foods from a can or package is elitist.”

Collingwood “never did like this advice either,” she says. “Sure, the perimeter has some fresh stuff, but the middle of the store has whole grains, beans, canned veggies, etc. In today’s world it’s not realistic that people won’t be using convenience foods and there isn’t anything wrong with it!”

💪🔥Body Booster: When it comes to everything surrounding diet and nutrition, it isn’t all black and white and you don’t have to go to extremes. Shop the middle of the store, eat the cookie or the rice, and don’t categorize things as good or bad. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

We all know the struggle of trying to eat healthier while still enjoying our favorite foods. Whether it's that morning slice of toast or evening bowl of ice cream, completely cutting out beloved treats isn't sustainable. That's where smart food swaps come in, according to fitness coachPernilla, whose practical approach to healthy eating has earned her over 300,000 Instagram followers. Her philosophy? Make small, sustainable changes that add up to big results. Read on to discover 15 simple food swaps that can help you cut hundreds of calories without giving up the foods you love.


Smarter Bread Choices

"If you love bread, you can eat three keto buns for the same calories as one regular bun," says Pernilla. She points out that these alternatives pack five times the protein and 15 grams of dietary fiber per bun. Another option she recommends is cob bread, which contains just 250 calories per loaf.

Satisfy Your Sweet Tooth

For candy lovers, Pernilla suggests trying vegan alternatives like Smart Sweets. "These candies let you indulge while keeping your calories in check," she explains, noting that they satisfy cravings without the sugar spike of traditional candies.

Rice Alternatives

"You don't have to let go of rice completely," Pernilla shares. She recommends cauliflower rice as a lower-calorie option, which she uses creatively in various dishes, even with morning egg whites.

RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe

Protein-Packed Eggs

Pernilla suggests switching some whole eggs for egg whites to triple your protein intake. "Keep some whole eggs for healthy fats," she advises, "but try two whole eggs plus egg whites instead of four whole eggs."

Air Fryer Magic

"The air fryer is going to be your new best friend," Pernilla declares. She uses it for quick, healthy chicken preparations and homemade vegetable chips, including potato, beet, carrot, parsnip, and zucchini varieties.

Pasta Alternatives

While Pernilla acknowledges that regular pasta can be part of a healthy diet, she suggests trying zucchini noodles, shirataki noodles, miracle noodles, or spaghetti squash for lower-calorie options.

Healthier Sweet Treats

For cinnamon roll lovers, Pernilla recommends using egg life wraps (30 calories, 5g protein each) with monk fruit sweetener. She prefers monk fruit over stevia, noting it's gentler on the gut.

RELATED:She Lost 60 Pounds After Finding These 3 Plant-Based Foods She Eats Every Day

Baking Substitutes

"I've got a full library of delicious, anabolic, high-protein, low-calorie recipes," Pernilla shares. She suggests using oatmeal as flour and incorporating protein powder into baked goods.

Frozen Treats Makeover

Pernilla's ice cream alternative combines yogurt with monk fruit sweetener and protein powder. "Spread it on parchment paper like a bark for a satisfying frozen treat," she suggests.

Chocolate Solutions

"Try dark chocolate or sugar-free semi-sweet chocolate chips for baking," says Pernilla. These alternatives let you eat more volume for fewer calories while satisfying chocolate cravings.

Better Bacon

Pernilla recommends switching to turkey bacon for a higher protein content while keeping the savory satisfaction of traditional bacon.

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

Pizza Reinvented

Instead of traditional pizza, Pernilla suggests trying cauliflower crust or cloud bread pizza crust for a lighter alternative that still satisfies pizza cravings.

Cereal Solutions

Following her parents' wisdom, Pernilla suggests using oatmeal as a base with a sprinkle of cereal on top. "Add fresh berries and sugar-free chocolate chips for sweetness," she recommends.

Spread Alternatives

For a Nutella alternative, Pernilla melts sugar-free chocolate chips to create a healthier spread that satisfies chocolate-hazelnut cravings.

RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes

Mindset Matters

"If you believe you're someone who lives a healthy lifestyle, your actions will align with those beliefs," Pernilla emphasizes. She encourages positive self-talk and morning affirmations to build sustainable healthy habits.

Pernilla’s Pro Tips

Beyond the main swaps, Pernilla shares these bonus tips that she uses daily to maintain a healthy lifestyle without feeling deprived:

  • Choose unsweetened applesauce to reduce sugar intake
  • Try light butter alternatives for fewer calories
  • Make large salads with lean proteins and healthy fats
  • Snack on raw vegetables and fruits
  • Focus on sustainable changes rather than quick fixes.

And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

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

What Are Weight Loss Injections?

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

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

How These Medications Work

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

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

Consider Potential Side Effects

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

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

Tip #1: Eliminate All Sodas and Sugary Drinks

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

Shutterstock

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

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

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

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

Struggling 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.

Shutterstock

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

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

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

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

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

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

Shrimp: Fast-Cooking Lean Protein

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

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

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.

Shutterstock

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

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

Instacart

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

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