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4 Easy High Protein Breakfasts This World Record Holder Eats Every Week

Power up your mornings with these protein-packed recipes.

Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
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Copyright Lucy Davis Fit/YouTube
Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Hitting your protein goals shouldn't mean spending hours in the kitchen or choking down another bland shake. Whether you're rushing to the gym or heading to work, getting enough protein at breakfast can feel impossible. But what if you could start your day with delicious, protein-packed meals that take minutes to make and keep you full for hours?

Enter Lucy Davis, the 28-year-old fitness phenomenon who recently shattered the HYROX Solo world record, completing eight rounds of 1km runs and functional workouts in just 59 minutes. As someone who needs to maintain high energy levels throughout intense training, Lucy has mastered the art of quick, protein-rich meals that actually taste good.

"I get a lot of protein in my diet, approximately 165 to 170 grams a day. It suits me, it suits my lifestyle," says Lucy, founder of the MyCoach App and a Gymshark athlete. Now, she's sharing her four favorite breakfast recipes that each pack an impressive 40g of protein – that's more protein than five eggs! Read on to discover how to make these game-changing breakfasts that will revolutionize your morning routine while helping you hit your fitness goals.

Make Your Perfect Yo Bowl (40g Protein, 382 Calories)

"I use 320 grams of high-protein yogurt as the base," Lucy explains in her post. She tops it with chopped apple for volume and frozen raspberries, which she prefers for both value and taste. "I actually buy frozen raspberries because they're a lot more value for money and they actually just taste better," she shares. The bowl gets extra flavor from blueberries, a sprinkle of cinnamon, and crunchy peanut butter. "I finish it with sugar-free syrup instead of honey – you get more sweetness for fewer calories," she adds.

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Power Up with Protein Oats (40g Protein, 439 Calories)

"I start with 50 grams of oats, but you can adjust based on your goals," Lucy shares. She creates a creamy consistency by combining oat milk and water, then adds vegan chocolate protein powder while cooking on low heat. "Keep mixing to have a thicker consistency," she advises. Fresh blueberries, apple chunks, and cinnamon enhance the flavor. "The zero-calorie syrup really brings out the chocolate taste," Lucy notes. "I honestly get every single last scrap from that bowl."

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Whip Up Quick Protein Pancakes (41g Protein, 357 Calories)

Using a protein pancake mix makes this breakfast super efficient. "I just add water and milk to get the right consistency," Lucy explains. She uses cooking spray instead of oil to keep calories low, making about four pancakes per serving. "I use a shaker – I find it easier to pour and actually shake, what an absolute great invention," she says enthusiastically. For flipping, Lucy has a pro tip: "I don't even flip it, I just use the spatula to actually flip it for me." She keeps the toppings simple – just peanut butter and syrup, but suggests you can add yogurt or berries if you prefer.

Bake a Savory Egg White Skillet (41g Protein, 250 Calories)

"This is my newest creation and it's absolutely delicious," Lucy reveals. She combines broccoli, tomatoes, and mushrooms with seven egg whites and seasoning. "Sometimes I do end up adding red onion as well. It just depends how I'm feeling," she shares. Lucy's secret to great flavor is seasoning: "I add so much seasoning, I always do, so that's just an all-purpose seasoning, and then I also add garlic and a bit of barbecue seasoning as well."

Pro Tips for Prep

Lucy emphasizes the versatility of these recipes. "These are things I always have," she says. "They're quick, they're easy, they're efficient, and they'll help you hit a high protein." For the egg white skillet, she offers an important safety tip: "Be really, really careful because the handle of your pan will be super hot, so make sure that you do keep your oven gloves on. I've made that mistake before where I have just grabbed the handle without oven gloves on and burnt my hand."

RELATED:A Fitness Coach Reveals Top 10 Rules to Burn Body Fat Every Day

Make It Your Own

What makes these recipes special is their flexibility. "You don't have to add all of this fruit if you don't actually like it," Lucy notes about the Yo Bowl. For the protein powder in the oats, she adds, "It doesn't have to be vegan protein, obviously. It might waver the calories and the protein a little bit in terms of the macros, but it's completely up to you." This adaptability makes these recipes perfect for any dietary preference or fitness goal. 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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Nutrition & Diet

4 Easy High Protein Breakfasts This World Record Holder Eats Every Week

Lucy_Haldon_lucydavis_fit15
Copyright Lucy Davis Fit/YouTube
Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Hitting your protein goals shouldn't mean spending hours in the kitchen or choking down another bland shake. Whether you're rushing to the gym or heading to work, getting enough protein at breakfast can feel impossible. But what if you could start your day with delicious, protein-packed meals that take minutes to make and keep you full for hours?

Enter Lucy Davis, the 28-year-old fitness phenomenon who recently shattered the HYROX Solo world record, completing eight rounds of 1km runs and functional workouts in just 59 minutes. As someone who needs to maintain high energy levels throughout intense training, Lucy has mastered the art of quick, protein-rich meals that actually taste good.

"I get a lot of protein in my diet, approximately 165 to 170 grams a day. It suits me, it suits my lifestyle," says Lucy, founder of the MyCoach App and a Gymshark athlete. Now, she's sharing her four favorite breakfast recipes that each pack an impressive 40g of protein – that's more protein than five eggs! Read on to discover how to make these game-changing breakfasts that will revolutionize your morning routine while helping you hit your fitness goals.

Make Your Perfect Yo Bowl (40g Protein, 382 Calories)

"I use 320 grams of high-protein yogurt as the base," Lucy explains in her post. She tops it with chopped apple for volume and frozen raspberries, which she prefers for both value and taste. "I actually buy frozen raspberries because they're a lot more value for money and they actually just taste better," she shares. The bowl gets extra flavor from blueberries, a sprinkle of cinnamon, and crunchy peanut butter. "I finish it with sugar-free syrup instead of honey – you get more sweetness for fewer calories," she adds.

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Power Up with Protein Oats (40g Protein, 439 Calories)

"I start with 50 grams of oats, but you can adjust based on your goals," Lucy shares. She creates a creamy consistency by combining oat milk and water, then adds vegan chocolate protein powder while cooking on low heat. "Keep mixing to have a thicker consistency," she advises. Fresh blueberries, apple chunks, and cinnamon enhance the flavor. "The zero-calorie syrup really brings out the chocolate taste," Lucy notes. "I honestly get every single last scrap from that bowl."

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Whip Up Quick Protein Pancakes (41g Protein, 357 Calories)

Using a protein pancake mix makes this breakfast super efficient. "I just add water and milk to get the right consistency," Lucy explains. She uses cooking spray instead of oil to keep calories low, making about four pancakes per serving. "I use a shaker – I find it easier to pour and actually shake, what an absolute great invention," she says enthusiastically. For flipping, Lucy has a pro tip: "I don't even flip it, I just use the spatula to actually flip it for me." She keeps the toppings simple – just peanut butter and syrup, but suggests you can add yogurt or berries if you prefer.

Bake a Savory Egg White Skillet (41g Protein, 250 Calories)

"This is my newest creation and it's absolutely delicious," Lucy reveals. She combines broccoli, tomatoes, and mushrooms with seven egg whites and seasoning. "Sometimes I do end up adding red onion as well. It just depends how I'm feeling," she shares. Lucy's secret to great flavor is seasoning: "I add so much seasoning, I always do, so that's just an all-purpose seasoning, and then I also add garlic and a bit of barbecue seasoning as well."

Pro Tips for Prep

Lucy emphasizes the versatility of these recipes. "These are things I always have," she says. "They're quick, they're easy, they're efficient, and they'll help you hit a high protein." For the egg white skillet, she offers an important safety tip: "Be really, really careful because the handle of your pan will be super hot, so make sure that you do keep your oven gloves on. I've made that mistake before where I have just grabbed the handle without oven gloves on and burnt my hand."

RELATED:A Fitness Coach Reveals Top 10 Rules to Burn Body Fat Every Day

Make It Your Own

What makes these recipes special is their flexibility. "You don't have to add all of this fruit if you don't actually like it," Lucy notes about the Yo Bowl. For the protein powder in the oats, she adds, "It doesn't have to be vegan protein, obviously. It might waver the calories and the protein a little bit in terms of the macros, but it's completely up to you." This adaptability makes these recipes perfect for any dietary preference or fitness goal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

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Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothOct 12, 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
✓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.

Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.

Egg White Veggie Scramble with Turkey Bacon

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g, Calories: ~230.

Greek Yogurt Protein Bowl

Eating delicious natural yogurt at white tiled table, closeupShutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey

Protein: 32g, Calories: ~270.

High-Protein Oatmeal

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries

Protein: 30g, Calories: ~320.

Protein Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes

Protein: 30g. Calories: ~270

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste

Protein: 30g, Calories: ~330 (with avocado).

Why Breakfast Is So Important

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

In another post, she explains the science behind healthy breakfast meals. “One of the big things I work with clients on is their overall protein intake. When clients first come to me, they’ll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!” she says.

“Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps.”

RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

Not Enough Carbs or Low Fat Can Harm Hormonal Balance

Fit woman holding frying pan with omlette looking at cameraShutterstock

“I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days,” she says. “Often times women have a ‘no carbs’ or ‘low fat’ approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance,” she says.

Breakfast Is the Most Important Meal of the Day

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.Shutterstock

“I find that quite often, my clients aren’t eating enough. Undereating is a bi-product of diet culture. And most aren’t able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day.”

Here Is Why

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

“These are some reasons why starting the day with a protein-rich breakfast is so important for overall health,” she says.

  • Protein at breakfast helps keep blood sugar and energy stable.
  • Eating breakfast lowers cortisol.
  • A high-protein breakfast helps regulate your appetite all day long.
  • Protein is essential for many bodily processes.
  • A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
  • Aim for at least 30-40g of protein at breakfast.

RELATED:Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds

These Foods Are High in Protein

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

“I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g,” she says, revealing a few other foods that are high in protein.

  • 1 egg 6g
  • 1 scoop collagen 10g
  • 1/2 cup cottage cheese 12g
  • 1/2 cup greek yogurt 15g
  • 1 scoop protein powder 25g

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Hannah_Hammes2
Copyright hammes_hannah/Instagram
Leah Groth
By Leah GrothOct 08, 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
✓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 drop body fat and “become unrecognizable?” Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she revealed some of her go-to morning meals for fat loss. “5 breakfasts I eat on repeat when I want to drop body fat,” she writes. “All under 15 minutes, 30-50 grams protein, under 500 calories.” She also reveals 4 habits to incorporate into your life to “become unrecognizable.”

Cottage Cheese Eggs

The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post.

Calories: 298,

Protein: 38g.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Egg Sammy

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

The next recipe is an Egg Sammy: “1 English muffin toasted, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says.

Calories: 352,

Protein: 34g.

Protein Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

She also eats protein pancakes. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says.

Calories: 380,

Protein: 41g.

Breakfast Burrito

A view of a breakfast burrito, featuring sausage links.Shutterstock

Breakfast burritos are also on her fat loss menu. “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says.

Calories: 330

Protein: 35g.

Smoothie

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

She also drinks smoothies. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says.

Calories: 377,

Protein: 47g.

She Also Recommends 4 Habits to Become Addicted To

In another post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she says. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve “tried it all” but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame? Here are the 4 habits I want you to become addicted to over the next 6 months.”

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Eat More Protein

Set of natural food high in protein on grey background, top viewShutterstock

“Eat at least 30g of protein at every meal,” she recommends. “Now I know you think that’s too much food but promise if you want to get there, you NEED to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.”

Do 30 Minutes of Strength Training

Next, do 30-minute strength training workouts “right at home,” she suggests. “Why?? Because these will fit into your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistent your plan allows you to be, the quicker you will see results. Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

Sleep

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Sleep is also key. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Hydrate

Portrait of woman taking break from joggingShutterstock

Finally, hydrate. “Drink your water sis!” she suggests. “At a minimum, half your body weight in oz of water. 80+ oz is good! And add electrolytes!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Magnus Lygdback
Magnus Lygdback/YouTube
Christopher Roback
By Christopher RobackDec 02, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Rushing out the door every morning with no time for a proper breakfast? You're not alone. But skipping the most important meal of the day isn't the answer, especially when you're trying to maintain a healthy lifestyle. That's where Magnus Lygdback comes in – a world-renowned Swedish health expert and celebrity lifestyle coach who's transformed the bodies of Hollywood A-listers through his "Magnus Method." With over two decades of experience in nutrition and training, Magnus has perfected the art of quick, protein-rich breakfasts that anyone can make. Read on to discover five protein-packed breakfasts that take less than 5 minutes to prepare but deliver maximum results.

Why Protein Matters for Breakfast

As a trainer and nutritionist who's been in the game for over 24 years, I'm a big believer in high protein in the morning," Magnus says in his pots. "Protein is the building stone of muscle and tissue, so that's what I'm prioritizing to start the day." This fundamental principle guides all of his breakfast recommendations, ensuring you get the most out of your morning meal.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Quick & Customizable Scrambled Eggs

Magnus Lygdback.2Magnus Lygdback/YouTube

"Eggs are the building blocks of a high-protein breakfast," Magnus explains. He recommends using 3-4 eggs, which pack about 6 grams of protein each. "Four or even five would probably be better for me, but I have a hard time stomaching it. I get full after eating three," he admits, showing that even experts adjust portions to their comfort level.

Master the Perfect Scramble

Scrambled eggs, omeletteShutterstock

Magnus shares his pro tip for perfect eggs: "The thing about scrambled eggs is that they're the fastest to make. I always turn off the pan when they're almost done. You still want them to be soft because that after heat will overcook them." He suggests using avocado oil spray, butter, or olive oil as your cooking fat of choice.

Greek Yogurt Power Bowl Basics

Magnus LygdbackMagnus Lygdback/YouTube

"Greek yogurt is called skyr in some countries or kvarg in Swedish," Magnus explains, highlighting the importance of knowing your ingredients. "Just know that Greek yogurt is not Greek yogurt everywhere. There's a lot of high protein dairy alternatives around the world." The key is finding one that delivers around 17 grams of protein per six-ounce serving.

RELATED: This Is Exactly How to Lose Body Fat This Year

Perfect Your Yogurt Selection

Magnus Lygdback.5Magnus Lygdback/YouTube

When it comes to fat content, Magnus offers practical advice: "If you don't mind going up in fat, the 5% Greek yogurt's even tastier. You can also go down to 0% of the fat, but I don't think that tastes too good. So I'm sticking to 2%." This balance between nutrition and taste is crucial for creating sustainable breakfast habits.

Berry-Loaded Cottage Cheese Innovation

Magnus Lygdback.6Magnus Lygdback/YouTube

"Cottage cheese contains about 14 grams of protein per serving," Magnus shares. "This is a really good option if you don't want to eat eggs in the morning or if you want some variety in your life. This is also a good snack, actually." He emphasizes the versatility of this protein-rich option.

Smart Topping Choices

Magnus Lygdback.7Magnus Lygdback/YouTube

For the cottage cheese breakfast, Magnus advises on mindful additions: "If you are not on a diet, you could drizzle some honey on this. Does that mean that honey makes you fat? No, not at all. But we have enough calories in this breakfast, so I don't want to add more calories just because."

Scandinavian-Style Protein Toast Mastery

Magnus Lygdback.10Magnus Lygdback/YouTube

Drawing from his Swedish heritage, Magnus introduces fiber-rich crisp bread options. "This is something almost every Swede always has on hand," he notes while preparing variations with different protein sources. "Many people don't know there are different types of salmon. There's sockeye, and then there's Atlantic salmon and king salmon. I'm a big fan of the Atlantic salmon, which is a little fattier."

Power Shake Foundations

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

For the protein shake, Magnus reveals why frozen cherries are his go-to fruit: "The good thing about cherries is that they don't affect your blood sugar as much as many other berries and fruits. So probably one of the best choices if you're going to pick a fruit."

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Smart Protein Shake Modifications

Magnus Lygdback.9Magnus Lygdback/YouTube

"Personally, I use water," Magnus explains when discussing liquid bases. "You can use any liquid you want - milk, oat milk, almond milk. Just know with nut milks that they're not as good as you think they are most of the time. A lot of them contain processed stuff and contain less than 2% of actual nuts. So maybe make your own nut milk or use water."

Flexible Protein Portioning

Magnus Lygdback.11Magnus Lygdback/YouTube

"I go up all the way to 40 grams of protein depending on what my day looks like," Magnus shares about his protein shake measurements. This flexible approach shows how you can adjust your protein intake based on your daily activities and goals.

Time-Saving Success Tips

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

"Trust me when I say it doesn't have to be more complicated than this," Magnus concludes. "You should be able to make these in two, three minutes. I can, but let's agree on five minutes or under five minutes is definitely doable for all of these." His practical approach makes high-protein breakfasts accessible to everyone, regardless of their morning schedule.

The Science Behind Protein Timing

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

"Protein is the building stone of muscle and tissue, so that's what I'm prioritizing in the morning," Magnus emphasizes. His intuition aligns with recent research. According to the New York Post, spreading your protein intake throughout the day is crucial for weight management. The ideal approach is consuming 20-30 grams of protein at each meal, starting with breakfast. This explains why Magnus's breakfast options all hit that protein sweet spot.

RELATED: The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet

Why Your Morning Protein Matters

Food,,Eating,Breakfast,And,Man,With,Newspaper,To,Relax,InShutterstock

"I'm a big believer in high protein in the morning," Magnus shares, and science backs him up. The Mayo Clinic explains that protein decreases hunger hormones while increasing satisfaction hormones like peptide YY and GLP-1. In simple terms, this means you'll feel fuller longer and be less likely to snack before lunch. This is especially important if you're trying to manage your weight.

Getting the Right Amount for Your Goals

Young,Man,Making,Protein,Shake,At,White,Marble,Table,InShutterstock

While discussing his protein shake variations, Magnus mentions adjusting protein content based on daily needs. This flexibility is supported by research from the Cleveland Clinic, which recommends that active individuals consume 1 to 1.5 grams of protein per pound of their goal weight. This means if you're exercising regularly, these protein-rich breakfasts are especially important for reaching your fitness goals.

Protein and Muscle Maintenance

Magnus Lygdback.2cMagnus Lygdback/YouTube

"You should be able to make these in two or three minutes," Magnus says about his breakfast options, making it easier to maintain healthy habits. This consistency matters – WebMD reports that consuming 25-30 grams of protein per meal helps preserve muscle mass, especially if you're trying to lose weight. Each of Magnus's breakfast options provides this amount, supporting both your fitness and weight management goals.

RELATED: 5 Simple Dinner Rules That Help You Burn Fat Overnight

Making It Work for You

Homemade,Greek,Yogurt,In,Blue,Bowl,Close,Up,,Top,View.Shutterstock

Magnus's practical approach to breakfast protein shows that you don't need complicated recipes or expensive ingredients to get results. Whether you choose the quick scrambled eggs with 18-24 grams of protein, the Greek yogurt power bowl with 17 grams, or any other option, you're setting yourself up for success. Remember, as Magnus stresses, find what works for you and stick with it.

The key takeaway? These five-minute, protein-rich breakfasts aren't just quick and tasty - they're scientifically sound choices for starting your day right. By combining Magnus's real-world experience with current research, you can be confident that these breakfast options will support your health and fitness goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Liezl Jayne Strydom
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Losing weight is one thing - keeping it off is another challenge entirely. For YouTube sensationLiezl Jayne Strydom, the secret to maintaining her 40-pound weight loss wasn't about restrictive diets but rather building sustainable breakfast habits. With over 1.2 million subscribers watching her journey, Liezl has mastered the art of creating protein-rich breakfasts that are both satisfying and simple to prepare. Her approach focuses on nutrient-dense, dairy-free, and gluten-free recipes that keep hunger at bay throughout the morning. Here are the five high-protein breakfasts that help her maintain her results, even on the busiest days.

The 15-Minute Spinach Feta Frittata

"It's so quick to make, and it's high protein," says Liezl about her sun-dried tomato, spinach, and feta frittata. The recipe combines two eggs with 40 grams of feta (she uses dairy-free, though she notes in her post that dairy feta offers higher protein content), wilted spinach, and sun-dried tomatoes.

Master the Perfect Frittata Technique

Technique matters for maintaining satisfying results. "I really like the ones that come in the jar in the oil. They're much softer and there's so much more flavor in them," Liezl explains about her sun-dried tomato choice. She recommends a two-step cooking process: first, wilting the spinach quickly, then combining it with the egg mixture. "Sometimes I cover it with a lid towards the end just to get the top cooking," she adds, ensuring the perfect texture every time.

The Protein-Packed Breakfast Burrito

Liezl's favorite morning burrito combines scrambled eggs, black beans, and vegetables for lasting energy. "I've made it quite a few times in the past few weeks, and it's pretty easy," she shares. The key is layering: start with spinach and cilantro, add scrambled eggs, sautéed peppers, and black beans.

RELATED: TV Host Shares 6 Tips to Get in the Best Shape of Your Life

Perfect Your Burrito Assembly

"I try to keep everything in the middle as I go," Liezl advises for perfect burrito assembly. She emphasizes the importance of proper seasoning: "I like to keep them quite simple, just a little bit of oil, oregano, salt and pepper, sometimes some cayenne pepper." The final touches make all the difference: "You've got to have salsa," she insists, recommending avocado slices for added creaminess and healthy fats.

High-Protein Oatmeal Without Powder

"I'm going to show you how I make this higher protein without using protein powder," Liezl reveals. Her recipe starts with "half a cup of roll oats" and "about one and a half cups of unsweetened soy milk," adjusting the liquid as needed for perfect consistency.

Create the Perfect Oatmeal Sauce

The secret to making healthy oatmeal crave-worthy lies in the toppings. "I'm just making a little topping on the side here. Inspired by Nutella - two tablespoons of almond butter with about a teaspoon of cocoa powder, a teaspoon of maple syrup," Liezl shares. She emphasizes that "a little pinch of salt just brings out the chocolate flavors."

RELATED: Lose Weight Fast with These 5 Simple Meal Prep Tips

The Power Bowl with Sweet Potatoes

"This is a perfect way to use up leftover roasted sweet potatoes," Liezl explains. She shares a pro tip for perfect eggs: "If you put the egg on a spoon and then lower it into the boiling water, it doesn't crack as easily. So I've been doing that lately. It actually really works."

Master Bowl Assembly and Flavoring

The key to a satisfying bowl is in the details. "A little teaspoon or two of olive oil drizzled over everything really just brings all the flavors together," Liezl explains. She recommends adding pickled onion, noting "I love the pink color of this. And it has really good flavor, really goes nicely with everything surprisingly in this bowl."

The 2-Minute Emergency Protein Fix

For hectic mornings, Liezl has perfected her quick-assembly breakfast. "It's pretty healthy, with no refined sugar, and I can just throw something together really instantly," she explains. The base is puffed brown rice - "there's no sugar in it, there are no other ingredients. It's literally just brown rice that's been puffed."

RELATED: Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

Customize Your Quick Breakfast

"With about one cup of unsweetened soy milk and two tablespoons of peanut butter, there's almost 20 grams of protein in this," Liezl reveals about her emergency breakfast. For variations, she suggests different fruit combinations: "It's also good with bananas. Bananas are my second favorite thing to have it with."

Make These Recipes Work for You

What makes these recipes particularly effective for weight maintenance is their flexibility and staying power. Liezl emphasizes that these are everyday solutions: "I hope that you enjoyed seeing all the breakfast that I ate this week," she shares, demonstrating that these aren't just special occasion meals but sustainable daily choices that support long-term success.

Each recipe proves that maintaining weight loss doesn't require complicated ingredients or extensive preparation time. By focusing on protein-rich ingredients and simple preparation methods, these breakfast options can help you stay satisfied and on track with your health goals, just as they've helped Liezl maintain her results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

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

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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