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7 High-Protein Meals That Stop Hunger and Burn Fat

Stay full and lean with these delicious protein-packed recipes.

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If you’re constantly feeling hungry while trying to lose weight, you’re not alone. High-protein meals are a game-changer when it comes to curbing hunger and staying satisfied throughout the day. Protein has a unique ability to keep you full, reduce cravings, and stabilize blood sugar, all of which make it easier to stick to your weight loss plan without feeling deprived. From hearty breakfasts to satisfying dinners, these high-protein meals will help keep hunger at bay and support your belly fat loss goals. Here’s how to curb hunger with meals designed to fill you up without adding inches to your waistline.


Protein-Packed Omelet for Breakfast

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Start the Day Feeling Satisfied

A protein-packed omelet made with eggs, spinach, and a sprinkle of cheese is a filling way to kick-start your day. Eggs provide high-quality protein that curbs hunger, while spinach adds fiber and nutrients. This meal keeps blood sugar stable and prevents mid-morning cravings.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Greek Yogurt Parfait with Berries and Nuts

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Perfect for a Satiating Snack

Greek yogurt is rich in protein, and when paired with berries and a handful of nuts, it creates a well-rounded snack. The combination of protein, fiber, and healthy fats helps you feel full longer, making it easier to avoid unhealthy snacking between meals.

Grilled Chicken Salad with Quinoa

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

A Light but Filling Lunch

Grilled chicken provides lean protein, while quinoa is both high in protein and fiber. This combination creates a hearty, nutrient-dense salad that keeps you full and energized for hours, helping you avoid the afternoon slump and late-day cravings.

Lentil and Vegetable Soup

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Hearty and High in Plant Protein

Lentils are a fantastic source of plant-based protein and fiber, both of which contribute to fullness. A bowl of lentil soup with mixed vegetables is a comforting and filling option that’s also low in calories, making it ideal for weight loss.

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

Salmon with Steamed Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

A Dinner That Satisfies and Burns Fat

Salmon is high in protein and healthy omega-3 fats, which not only curb hunger but also boost metabolism. Pairing salmon with steamed vegetables creates a balanced, low-calorie meal that keeps you full without weighing you down.

Turkey and Veggie Stir-Fry

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A Quick and Satisfying Dinner Option

Lean turkey is a great source of protein, and when stir-fried with colorful veggies, it becomes a nutrient-dense meal that’s filling and low in carbs. This high-protein, high-fiber dish satisfies hunger and supports muscle maintenance, which is essential for fat loss.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Cottage Cheese with Fresh Fruit

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A Light Snack or Dessert Alternative

Cottage cheese is packed with protein and pairs well with fresh fruit for a naturally sweet snack or dessert. This combination provides both protein and fiber, making it a satisfying option that curbs late-night cravings without adding extra calories. By incorporating these high-protein meals into your diet, you’ll feel fuller for longer and be less likely to snack on unhealthy foods. These meals are designed to provide lasting satisfaction, helping you stay on track with your belly fat loss goals without the constant struggle with hunger. 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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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’re constantly feeling hungry while trying to lose weight, you’re not alone. High-protein meals are a game-changer when it comes to curbing hunger and staying satisfied throughout the day. Protein has a unique ability to keep you full, reduce cravings, and stabilize blood sugar, all of which make it easier to stick to your weight loss plan without feeling deprived. From hearty breakfasts to satisfying dinners, these high-protein meals will help keep hunger at bay and support your belly fat loss goals. Here’s how to curb hunger with meals designed to fill you up without adding inches to your waistline.


Protein-Packed Omelet for Breakfast

Ham,Egg,Omelette,Eggs,Fresh,Herbs,Salad,breakfastShutterstock

Start the Day Feeling Satisfied

A protein-packed omelet made with eggs, spinach, and a sprinkle of cheese is a filling way to kick-start your day. Eggs provide high-quality protein that curbs hunger, while spinach adds fiber and nutrients. This meal keeps blood sugar stable and prevents mid-morning cravings.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Greek Yogurt Parfait with Berries and Nuts

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

Perfect for a Satiating Snack

Greek yogurt is rich in protein, and when paired with berries and a handful of nuts, it creates a well-rounded snack. The combination of protein, fiber, and healthy fats helps you feel full longer, making it easier to avoid unhealthy snacking between meals.

Grilled Chicken Salad with Quinoa

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

A Light but Filling Lunch

Grilled chicken provides lean protein, while quinoa is both high in protein and fiber. This combination creates a hearty, nutrient-dense salad that keeps you full and energized for hours, helping you avoid the afternoon slump and late-day cravings.

Lentil and Vegetable Soup

Lentil soup with vegetables in bowl on wooden table. Top viewShutterstock

Hearty and High in Plant Protein

Lentils are a fantastic source of plant-based protein and fiber, both of which contribute to fullness. A bowl of lentil soup with mixed vegetables is a comforting and filling option that’s also low in calories, making it ideal for weight loss.

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

Salmon with Steamed Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

A Dinner That Satisfies and Burns Fat

Salmon is high in protein and healthy omega-3 fats, which not only curb hunger but also boost metabolism. Pairing salmon with steamed vegetables creates a balanced, low-calorie meal that keeps you full without weighing you down.

Turkey and Veggie Stir-Fry

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

A Quick and Satisfying Dinner Option

Lean turkey is a great source of protein, and when stir-fried with colorful veggies, it becomes a nutrient-dense meal that’s filling and low in carbs. This high-protein, high-fiber dish satisfies hunger and supports muscle maintenance, which is essential for fat loss.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Cottage Cheese with Fresh Fruit

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

A Light Snack or Dessert Alternative

Cottage cheese is packed with protein and pairs well with fresh fruit for a naturally sweet snack or dessert. This combination provides both protein and fiber, making it a satisfying option that curbs late-night cravings without adding extra calories. By incorporating these high-protein meals into your diet, you’ll feel fuller for longer and be less likely to snack on unhealthy foods. These meals are designed to provide lasting satisfaction, helping you stay on track with your belly fat loss goals without the constant struggle with hunger. 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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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've ever tried to lose belly fat, you know it’s one of the trickiest areas to target. But here’s the good news: protein might be the secret weapon you’re missing. Unlike carbs or fats, protein does more than just fuel your body—it actively works to torch calories, curb hunger, and keep your metabolism in high gear. Imagine burning more calories simply by digesting a delicious meal! By adding more protein to your diet, you’re not just eating to survive; you’re setting your body up to become a fat-burning machine. Here’s how protein can help you slim down your waistline and keep those stubborn pounds off for good.


Protein Boosts Your Calorie Burn

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The Thermic Effect of Food

When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.

Protein Keeps You Full Longer

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Say Goodbye to Cravings

Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Preserves Muscle, Burns Fat

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Building Lean Muscle for Fat Loss

When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.

Reduces Cravings and Late-Night Snacking

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Balancing Blood Sugar Levels

Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.

Protein-Rich Foods Are Nutrient-Dense

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More Nutrients, Fewer Empty Calories

High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.

Improves Fat-Burning While at Rest

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Preserving Lean Body Mass

Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!

Easy to Incorporate into Every Meal

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Practical Ways to Add Protein

From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Supports Mental and Physical Stamina

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Power Through Your Day with Protein

Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. 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.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?


Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. 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
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

Are you struggling to lose weight without constant hunger pangs? Protein might be the secret weapon you're missing. Dani Marenburg is a double-certified nutrition coach who has helped over 1,000 women achieve their weight loss goals. On her podcast Mindin’ My Macros, Danny shares her top protein hacks that can help you melt fat fast while keeping you satisfied. Whether you're a protein novice or looking to optimize your intake, these tips will give you the edge in your weight loss journey.


Meet The Protein Queen

Danny introduces herself with a personal touch saying that she is "an ex-yo-yo dieting cardio junkie turned sustainable nutrition coach who's helped over 1000 women feel confident in their skin by learning how to eat for their goals without sacrificing a life well lived," she says in the podcast.

Danny's passion for protein is evident: "If you have been around the block with me, you know that I am the protein queen and my friends will agree because back in, what was it, 2022, I got married nearly all of my friends got married that year. So there were bachelorette parties, there were bridal showers, all of that. Everyone would laugh when I prioritized protein. Prioritize protein. And now that is apparently my slogan."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

The Power of Protein for Fat Loss

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Danny starts by explaining why protein is crucial for fat loss:

"There are four different main ways that protein can really help with you losing overall body fat," she says in the podcast. Let's break them down:

1. Boosting Satiety Hormones

"Number one is protein, which increases the secretion of our satiety hormone. This is GLP one, making us feel fuller with those protein meals," Danny explains. She adds, "This is the same hormone that's activated with ozempic with these weight loss medications."

2. Reducing Hunger Signals

She continues, "Number two is protein decreases the secretion of ghrelin, which is a hormone that signals to the brain that we are hungry. So it's kind of making this two-pronged approach where it's increasing the satiety hormone, and it's decreasing the hunger hormone, allowing us to feel fuller, more satisfied, more satiated throughout the day."

3. Increasing Calorie Burn

"Protein also has a greater thermic effect than carbs and fat," Danny points out. She elaborates, "Essentially, the thermic effect of food means that there is a thermic effect, meaning that there is a different amount of calories burnt through the digestive process based on what you're eating. So protein burns more calories through the digestive process than carbohydrates and fat do."

4. Regulating Blood Sugar

"Protein helps to regulate blood sugar levels," she says. "When we have regulated blood sugar levels, we're able to curb cravings and provide steady energy throughout the day. This also prevents us from grabbing less nutrient-dense snacks or nibbles that can really easily add up and pull someone into either a surplus or out of their deficit without even realizing it."

Real-Life Example

Danny shares a personal anecdote to illustrate the importance of protein:

"Yesterday actually, quick little story and side note, I had a consultation with somebody who won the Summer Reset Challenge, my group program, and I do these consultations, the winners, and she was like, oh, you know what? I feel really good in the morning, but then once I get home from work, I don't eat dinner until later because my boyfriend doesn't get home till late. We like to eat together. So that period of time after work before dinner, I find myself just snacking and eating," Danny recounts. She explains how increasing protein earlier in the day can help prevent this issue.

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

Strategies to Boost Your Protein Intake

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

Now that we understand why protein is so important let's dive into Danny's hacks for increasing your protein intake:

1. Aim for 30 Grams Per Meal

"The first thing I recommend doing is really start by aiming for 30 grams of protein per meal," Danny advises. She adds, "Maybe this doesn't all add up to whatever your protein goal is, but it's a great place to start to get comfortable."

2. Pre-log Your Meals

Danny suggests, "Pre log your days and focus those days around your protein sources." She explains, "Pre logging is a technique that I talk about that essentially you're going into your food tracking app and you're planning out your day for maybe the next day."

3. Find Your Staple Proteins

"Find a few of their favorite staple proteins and then recycle them in multiple meals," she recommends. Danny shares a personal example: "For me, a great example of a stable protein is a ground turkey. I can use that to make a turkey burger. I can use that in my pasta to make a meaty pasta sauce. I can use that as a stir fry."

4. Increase Portion Sizes or Add Extra Sources

"Either increase the amount of a single serving of protein... or you can add in an additional protein source to your plate," Danny explains. She gives a personal example: "I love my Greek yogurt bowl. I absolutely love it, but sometimes it doesn't get me to my 30 to 40 grams of protein that I'm trying to aim for with my breakfast. And so what I'll do then is I will add in another protein source."

5. Use Supplements Wisely

"You can also supplement with things like powders, bars, shakes, but I do say do this more sparingly," she cautions. "It's a supplement for a reason. You want to supplement with those and be very cautious of the ingredients in them." As you increase your protein, you might worry about fat intake. Danny has some tips for that, too:

6. Choose Lean Cuts

"If you are eating meat, opt for a leaner cut of meat," Danny suggests. "So chicken breast first, chicken thighs, chicken breast is a much leaner cut, meaning it's lower in fat than chicken thighs."

7. Opt for Lower Fat Dairy

She adds, "There are also lower fat options that you can find. Like with Greek yogurts for example, there's a 0% or there's a 2%, there's a 5%."

8. Use Low-Fat Cheese as a Protein Booster

"You can find cheeses like there's fat-free fatted cheese. There's different types of cheeses that are going to be lower in fat that are going to add protein too," Danny points out.

9. Track Your Macros

Danny recommends using a food tracking app: "If you have the free version and pro tip, turn your phone horizontally. You'll be able to see your macros by food item and by meal."

10. Consistency is Key

Finally, Danny emphasizes the importance of consistency: "I guarantee you, you're going to see some immediate results from that alone." By implementing these protein hacks, you can supercharge your fat loss efforts without feeling deprived. Remember, as Danny says, "Protein is such an under consumed macronutrient and I just want more women to understand what their protein needs are."

Danny concludes with an encouraging message: "Use this information to your advantage. I'm always here to support you. If you have any questions, if you want to chat further, feel free to DM me over on Instagram at minded my macros. I am always there and I look forward to catching you in next week's episode. Until then, keep mind in your wellness." 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.

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.


Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jon Williams | Fat Loss Expert
Copyright jonwilliamscoaching/Instagram
Evidence-Based

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

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

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

Do you want to lose weight fast and keep it off? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to lose weight safely and sustainably in just over a month. “If you wanted to lose 6 pounds and 6 inches in the next 6 weeks, this is exactly what I would tell you to do,” he writes, offering a “step-by-step” approach.

Step 1: Set Clear Goals

The first step is to set clear goals, according to Jon. “Define your goals by being clear about your weight loss and inches reduction objectives. Track your progress using a journal or an app to monitor your weight, measurements, and food intake,” he says.

Step 2: Nutrition

The next step is tackling nutrition. “Aim to consume fewer calories than you burn. A deficit of 500-1000 calories per day can help you lose about 1-2 pounds per week,” he suggests. “Focus on whole foods by filling half your plate with fruits and vegetables. Include lean proteins such as chicken, fish, beans, and legumes. Stay hydrated by drinking plenty of water, aiming for at least 8 cups a day, and limit sugary drinks.”

Step 3: Exercise

Step three is exercise. “Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Incorporate strength training exercises at least 2-3 times a week to build muscle, which can help increase metabolism. Include high-intensity interval training (HIIT) workouts to maximize fat burning in a shorter time,” he says.

Step 4: Lifestyle Changes

Step four is making lifestyle changes, starting with getting rest. “Aim for 7-9 hours of quality sleep per night, as lack of sleep can hinder weight loss. Practice stress-reducing techniques such as resting and going to bed early,” he says.

Step 5: Stay Accountable

The fifth step is to stay accountable. “Share your goals with friends or join a weight loss group for motivation. Weigh yourself weekly and take measurements to monitor your progress through regular check-ins,” he encourages.

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

Step 6: Adjust as Needed

The sixth step? Adjust as needed. “Evaluate your progress regularly. If you’re not seeing results after a couple of weeks, consider adjusting your caloric intake or increasing your exercise intensity,” he suggests.

Step 7: Celebrate Milestones

And finally, the last step is to celebrate milestones. “Celebrate small achievements along the way with non-food rewards, like new workout gear or a spa day,” he encourages. 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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Evidence-Based

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

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

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

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” 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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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.