Skip to content
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@celebwell.com.

I Lost 40 Pounds on a Vegan Diet and Here's How 

“You can eat carbs and still lose weight!”

FACT CHECKED BY Christopher Roback
vegan_of_the_sea5
FACT CHECKED BY Christopher Roback

A TikToker who goes by Vegan of the Sea lost 40 pounds and turned her health around after adopting an oil-free, vegan diet. “Had you told me I’d end up a vegan one day, I’d say you’re crazy, but here I am. I feel more energized than ever, and I love knowing I’m nourishing my body with every bite I take of food,” she captioned a post. So how exactly did she lose weight and keep it off for almost three years now? Here’s what she eats every day to be fit, happy, and healthy.


No Oils!

@vegan.of.the.sea

I completely changed my life by switching to an oil-free plant based diet and I lost 40 pounds in doing so! Had you told me I’d end up a vegan one day, I’d say you’re crazy, but here I am. I feel more energized than ever, and I love knowing I’m nourishing my body with every bite I take of food. How did I lose the weight? I switched to an oil free, vegan, high carb, low fat diet. Yes, even healthy fats for weight loss. I now incorporate more fats than I used to, but I still exclude oil. Why no oil? Because it’s the most calorie dense food in the planet. One tbsp of oil has 119 calories! And who stops at just one? You could eat 4 cups of broccoli for the same amount of calories! Is it starting to make sense now? I’ve eaten this way for 2.5 years now and I’m filled with delicious vegan recipes I want to share with you! Follow along for healthy, veggie filled meals! #vegan #plantbased #weightloss

There is no oil in this vegan’s diet. “I switched to an oil-free, vegan, high-carb, low-fat diet. Yes, even healthy fats are good for weight loss. I now incorporate more fats than I used to, but I still exclude oil,” she says. “Why no oil? Because it’s the most calorie-dense food on the planet. One tbsp of oil has 119 calories! And who stops at just one? You could eat 4 cups of broccoli for the same amount of calories! Is it starting to make sense now?”

Lots of Vegetables

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

This influencer loves filling up on non-starchy vegetables. “No, I don’t eat only bread and potatoes, but they literally make up half of my diet,” she captioned a video. “The other half? Non-starchy vegetables. By eating this way, you are going to be full and satisfied, cut out cravings, eat as much as you want, and still lose weight.”

Variety of Foods

@its_ali91

Prayer Over Your Day 💗✝️🙏🏻 #motivationalchristiantiktok #powerfulchristianmessages #biblicaltiktok #christianwomenmotivation #trendingchristiantiktokvideos #tiktokviralsongsgospel #popularchristiancontent #tiktokchristianworship #christiantok #christiangirltiktok #christiantiktoker #christianitytiktok #christiantiktok #christiantiktokcommunity #tiktokchristian #christiantiktoks #christiantiktokertiktokforchrist #fyp #foryou #foryoupage #viral #viraltiktok #viral_video #viralvideos #christian #christianmotivation #jesusisking #christjesus #jesuschristislord #jesusislord #prayer #prayerwarriors #childofgod #jesus #jesuslovesvou #faith #holyspirit #worship #praise #fypp #fypviraltiktok🖤シ゚☆♡ #fyppppppppppppppppppppppp #virall #viraltiktokr #trending #trendingvideo #trendingsong #trendingsound #trendingtiktok

This TikToker never feels deprived on a vegan diet thanks to the wide variety of foods she eats.

“What can you make out of these ingredients? Everything! Pizza, pasta, enchiladas, Pad Thai, sushi, desserts, burritos, soup, casseroles! Everything!” she says.

No Fake Vegan Foods

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

This TikToker sticks to real whole foods, not fake ultra-processed vegan meat alternatives. “Yes I’m vegan, but stick to a whole food, high starch, low fat plant based diet also known as the starch solution,” she says.

Mindful of Fats

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

Vegan of the Sea says she would rather eat an avocado than have avocado oil. “I limit my fat intake,” she says in a caption. “Even my healthy fats. So even though nuts and avocados are vegan, they pack a lot of calories per pound. So I limit these high calorie, fatty foods.”

No Calorie Counting

Calorie,Counting,On,A,Paper,With,Calculator.,Diet,And,WeightShutterstock

While this TikToker is mindful of high-calorie fats, she doesn’t count calories in her daily diet. “I have lost the weight from calorie density eating,” she says in a caption. “So I eat an abundance of foods low in calories. This way of eating allows me to eat as much as I want without counting calories.”

Adapting Recipes

Unrecognizable woman is looking for recipes in cookbook.Shutterstock

This TikToker knows how to adapt her favorite meals to be plant-based and delicious. She simply substituted certain ingredients to make it healthier. “I create meals I love, without the ingredients that add an abundance of calories that don’t fill me up,” she says.

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

High Quantity

Group of happy people with coach dancing in gymShutterstock

Vegan of the Sea says being able to eat as much as she likes while still losing weight has been a game changer. She works out consistently but doesn’t beat herself up if she skips a workout if she’s tired. “Find what works for YOU,” she says.

50/50 Plate

@vegan.of.the.sea

‼️The foods I stopped eating and lost 40 lbs‼️ And kept it off for 2.5 years! I still eat the foods I love and eat as much as I want, whenever I want, without counting calories. I’ve realized I’m a quantity eater and I don’t want to eat only half my meal. I want to eat until I’m full and this way of eating allows me to do that, making it sustainable for me. I follow a few rules when eating. As long as I stick to these rules, the weight has come off and stayed off. 1️⃣ I don’t eat oil. Yep! Oil is the most calorie dense food on the planet. 4,000 calories per pound. I’d rather eat foods that are actually going to fill me up. One potato is about the same calories as 1 tbsp of oil! A potato is one of the most filling foods on the planet! I’d rather eat the potato and feel full and satisfied for hours. 2️⃣ I eat a plant based diet. I don’t eat any animal products and avoid overly processed vegan foods like fake meats and cheeses. 3️⃣ I keep the fats low. Even healthy fats. Again, it comes down to calorie density. Fats have more calories per pound than protein and carbs. So be careful when consuming nuts, avacado, coconut…etc. 4️⃣ I do the 50/50 plate. I make sure half of my plate is a non starchy veggie and the other half is a starch (ie potatoes, beans, rice, banza pasta etc) By not dressing your foods with a bunch of fats and oil, eating this way guarantees your meal will be low in calories and you will be able to eat an abundance of food until you are full and satisfied so DON’T be scared of carbs! They are what’s going to keep you full and satisfied for hours. I know this way of eating sounds extreme at first, but it truly is so easy once you get the hang of it. Stop focusing on the things you can’t have and start focusing on the foods you CAN! Because you can still eat SO much! I eat tacos, sushi, pasta etc. And I can almost guarantee you’re going to feel amazing since you’re nourishing your body and most likely dropping extra pounds. Follow @vegan.of.the.sea for oil-free, vegan recipes! 🌱 I’ve lost 40 lbs and kept it off for 2.5 years by switching to an oil-free, plant based diet! #weightlosstips #veganweightloss

This TikToker follows what she calls the “50/50” plate. This means half of her plate is a healthy starch, and the other is a non-starchy vegetable. “This allows me to eat as much as I want and not overconsume calories. The mass quantity of food will fill you up, and the starches will keep you full for hours,” she says.

Avoiding White Flour

Flour in burlap bag on cutting board and wooden table backgroundShutterstock

Vegan of the Sea avoids white flour options and focuses on high-fiber ones instead. “I play around with chickpea flour, oat flour, lentil and bean pasta, corn or brown rice tortillas, Ezekiel bread…etc,” she says in a caption. “These foods have more fiber and nutrients than white flour and will aid in your weight loss.”

RELATED: I Lost 9 Pounds on the Whole30 Diet and Here's How

Beautiful Skin and Energy

Tired woman looking her eye bags in the bathroom.Shutterstock

This TikToker says losing weight is just a small part of the benefits she gets from her new lifestyle. She sees improvements in her skin and energy levels and is in the best shape of her life. “It didn’t happen overnight, but I found a lifestyle that was doable for me,” she says.

Meal Prepping

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Vegan of the Sea is a big fan of meal prepping, making big batches every time. This way, there is always something healthy to snack on. “Eating this way, you literally eat as much as you want, whenever you want, as long as you’re eating the right food,” she says.

Diet Before Exercise

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weightsShutterstock

This TikToker feels that diet is far more important for her weight loss than exercise. She became physically active later in her weight loss journey. “I started slow and worked my way up, but my success has come mostly from my diet,” she says.

She Loves Potatoes

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

Vegan of the Sea recommends eating plenty of potatoes but avoiding high-calorie toppings. “Did you know potatoes are the most filling food on the planet? Believe me! Eat more potatoes, and you’ll lose weight because you just won’t be hungry!” she says.

RELATED: 10 Foods That Are Making You Gain Weight

Consistency Is Key

@vegan.of.the.sea

But wait❗️There’s more👇 Yes! You can eat carbs and still lose weight! You can actually eat mostly carbs and lose weight! Just hear me out! 1 cup of rice = 206 calories 1 cup of oil = 1,910 calories 1 cup of butter = 1,627 1 cup of cheese = 531 calories 1 cup of avocado = 384 calories 1 cup mixed nuts = 813 calories 1 cup of ground beef = 339 calories The starches aren’t the problem! In fact, our ancestors thrived off of a starch heavy diet! No I don’t eat only bread and potatoes, but they literally make up half of my diet. The other half? Non starchy vegetables. By eating this way, you are going to be full and satisfied, cut out cravings, eat as much as you want and still lose weight. What can you make out of these ingredients? Everything! Pizza, pasta, enchiladas, phad Thai, sushi, desserts, burritos, soup, casseroles! Everything! Things I don’t eat Animal products! So no eggs, dairy or meat. I am completely vegan. Oil! Oil is the most calorie dense food on the planet. Offers no fiber and almost no nutritional value. I’d rather eat an avocado, not avocado oil. But with that said, I limit my fat intake. Even my healthy fats. So even though nuts and avocado are vegan, they pack a lot of calories per pound. So I limit these high calorie, fatty foods. No fake vegan foods. Yes I’m vegan, but stick to a whole food, high starch, low fat plant based diet also known as the starch solution. Before hating on it, look into it! This way of eating was created by a doctor and has helped thousands of people lose weight and cure Illnesses. And yes! I get plenty of protein! Follow @vegan.of.the.sea for more oil-free, vegan recipes! 🌱 I’ve lost 40 lbs and kept it off for 2.5 years by switching to an oil-free, plant based diet! #weightlosstips #veganweightlosstips

This TikToker was successful because she found something that worked for her long term.

“It’s the only thing that's ever worked for me, and I’ve kept the weight off for 2.5 years. Enjoy it, or it won’t last,” she captioned a post.

💪🔥Body Booster: Fake vegan products tend to be ultra-processed—stick to whole foods instead.

More For You

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

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

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

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

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

What Are Weight Loss Injections?

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

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

How These Medications Work

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

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

Consider Potential Side Effects

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

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

Tip #1: Eliminate All Sodas and Sugary Drinks

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

Shutterstock

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

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

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

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

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

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

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

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

Shrimp: Fast-Cooking Lean Protein

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

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

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

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

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

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

Instacart

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

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