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10 Smoothie Recipes to Lose Weight in 30 Days

Who said weight loss had to be boring?

Ferozan Mast
By Ferozan MastJun 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓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.

Green smoothie. Woman holding green vegetable detox juice outside in bikini in summer sun on beach. Healthy lifestyle with beautiful mixed race Asian Caucasian female model taking a cleanse diet.
Shutterstock
Ferozan Mast
By Ferozan MastJun 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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.

Nutrition & Diet

If you want to lose weight but love smoothies, you’re in luck—with a few tweaks, you can enjoy smoothies that are not only delicious but nutritious. Be mindful of certain ingredients like sugar, and you can have healthy smoothies throughout your weight loss journey. “Although [fruit] is naturally occurring sugar…it’s still sugar, and it can spike your blood sugar the same way something like a cookie or candy would,” Amanda Holtzer, MS, RD, tells Body Network. “So, here’s my rule of thumb – stick to 1 cup of fruit in total. So, if you’re making a strawberry banana smoothie, add half of a banana and 1⁄2 cup of strawberries. This will keep the sugar content moderate.” Here are ten smoothie recipes to kickstart your weight loss and improve your health.

Peanut Butter Banana Smoothie

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

Peanut Butter Banana Smoothie:

  • 1 frozen banana
  • 1 cup spinach
  • 1 scoop PB2 Dutch Cocoa peanut protein powder
  • 1 tablespoon peanut butter
  • About 5 ice cubes
  • 1 cup unsweetened almond milk

“Keep the fruit portion moderate: A lot of smoothies are packed with fruit,” Holtzer says. “And don’t get me wrong – fruit is super nutritious – most fruits are packed with fiber and antioxidants. But when we have too much fruit at once, the sugar can add up.”

Peach Mango Smoothie

Peach Mango Smoothies or Milkshakes in Glasses with Ingredients on Wooden TableShutterstock

Peach Mango Smoothie:

  • ½ cup frozen peaches
  • ½ cup frozen mango
  • 1 cup spinach
  • ½ cup plain, non-fat Greek yogurt
  • ½ cup coconut milk
  • ½ cup unsweetened almond milk
  • Top with 1T shredded coconut

“Smoothies are a great way to sneak in extra veggies,” Holtzer says. “The best part – you won’t taste them! I recommend always adding a cup of greens – spinach, kale, Swiss chard, etc. This will give your smoothie a fiber boost and an extra dose of antioxidants.”

Mixed Berry Smoothie

Mixed,Berry,Smoothie,Garnished,With,Fresh,Fruit,And,MintShutterstock

Mixed Berry Smoothie:

  • 1 cup frozen mixed berries
  • 1 cup spinach
  • 1 scoop PB2 Madagascar Vanilla peanut protein powder
  • 1 tablespoon almond butter
  • About 5 ice cubes
  • 1 cup unsweetened almond milk

“I always recommend adding a source of protein to smoothies,” Holtzer says. “This will make it much more satiating, and the protein will help slow the digestion of the sugars in the fruit. I recommend aiming for 15-20 grams of protein. Some of my favorite protein add-ins are PB2 Performance Peanut protein powder, Greek yogurt, or cottage cheese.”

Strawberry Banana Smoothie

Strawberry and banana smoothie in the jarShutterstock

This Strawberry Banana Smoothie recipe is from Love & Lemons.

  • 1 1/2 cup raspberries
  • 1 cup strawberries
  • 1/2 frozen banana
  • 1 cup almond milk, or oat milk
  • 1 tablespoon honey or maple syrup
  • 1 1/2 cups ice
  • Handful of mint or basil, optional
  • Handful of mint or basil, optional

“When you make your own at home with ingredients that meet your nutrition needs and taste preferences, smoothies are a great way to get protein, fiber and other nutrients,” dietitian Jordan Spivak from Sibley Memorial Hospital tells Johns Hopkins Health.

Nut Butter and Banana Recipe

Banana and chocolate smoothie in the glass jarShutterstock

Nut Butter and Banana Smoothie

  • 2 tablespoons of peanut, almond or sunflower butter
  • 1 frozen or fresh banana
  • 1 scoop of vanilla or chocolate protein powder
  • ½ cup of vanilla Greek yogurt (or vanilla coconut yogurt as a dairy alternative)
  • 1 cup of liquid base (water or milk/milk alternatives such as almond or cashew milk — “I like almond milk best,” Spivak says.)
  • 1 tablespoon of ground flaxseed
  • A few ice cubes

“All types of blenders can work well for smoothie-making,” says Johns Hopkins Health. “You can use a large-capacity kitchen blender, a personal mini blender or a stick blender that comes with its own cup.

Triple Berry Protein Smoothie

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

Triple Berry Protein Smoothie

  • 1 cup unsweetened almond milk
  • 1/2 cup fat-free, plain Greek yogurt
  • 1 teaspoon stevia sweetener

OR

  • 2 stevia sweetener packets
  • 1 squeeze mixed berry-flavored stevia water enhancer
  • 1/4 cup fresh or frozen, unsweetened blueberries
  • 1/4 cup fresh or frozen, unsweetened raspberries
  • 1/4 cup fresh or frozen, unsweetened strawberries

“You can substitute 3 ounces (3/4 cup) of a frozen berry mix in place of the three types of berries,” says the American Heart Association.

RELATED: What Happens to Your Body When You Stop Eating Processed Meats

Berry Green Smoothie

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.Shutterstock

Berry Green Smoothie

  • 1 cup of frozen mixed berries
  • A generous handful of spinach (frozen or fresh)
  • 1 scoop of vanilla protein powder
  • ½ cup of vanilla Greek yogurt (or vanilla coconut yogurt as a dairy alternative)
  • 1 cup of base liquid (water or milk/milk alternatives such as almond or cashew milk)
  • 1 tablespoon of ground flaxseed
  • A few ice cubes

“Spinach is a good choice to start with. It adds the green color but has a mild flavor and lots of nutrients,” Spivak says. “Kale tends to be more fibrous in texture but is wonderful in smoothies when you take care to blend it thoroughly.”

Bluey Smoothie

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

Bluey Smoothie

  • 2 cups frozen unsweetened peach slices
  • 2 cups tightly packed fresh spinach
  • 1 cup frozen unsweetened blueberries
  • 1 cup fat-free milk or milk substitute
  • 1 teaspoon honey

“If fresh blueberries and peaches aren’t in season or are too expensive, consider buying frozen,” says Johns Hopkins. “Keeping the freezer stocked with frozen fruit means a smoothie is never that far out of reach for the morning.”

Avocado and Coconut Refresher Smoothie

Smoothies with avocado, coconut milk and celery on the brown wooden backgroundShutterstock

Avocado and Coconut Refresher Smoothie

  • 2 small avocados, peeled and pitted
  • 3 cups unsweetened almond-coconut milk
  • 3 cups frozen mango cubes

“Add a source of healthy fats: Like protein, adding a source of healthy fats will make a smoothie much more satiating and slow digesting,” Holtzer says. “I recommend things like nuts or nut butter, hemp seeds, or frozen avocado.”

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

Strawberry Orange Smoothie

Strawberry,Orange,SmoothieShutterstock

Strawberry Orange Smoothie

  • 10 frozen, unsweetened strawberries
  • 1 cup fat-free, plain yogurt
  • 1/2 cup 100% orange juice
  • 1/2 teaspoon stevia sweetener

OR

  • 1 stevia sweetener packet

All smoothies should be mixed until smooth in a food processor or blender. 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

10 Smoothie Recipes to Lose Weight in 30 Days

Green smoothie. Woman holding green vegetable detox juice outside in bikini in summer sun on beach. Healthy lifestyle with beautiful mixed race Asian Caucasian female model taking a cleanse diet.
Shutterstock
Ferozan Mast
By Ferozan MastJun 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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.

If you want to lose weight but love smoothies, you’re in luck—with a few tweaks, you can enjoy smoothies that are not only delicious but nutritious. Be mindful of certain ingredients like sugar, and you can have healthy smoothies throughout your weight loss journey. “Although [fruit] is naturally occurring sugar…it’s still sugar, and it can spike your blood sugar the same way something like a cookie or candy would,” Amanda Holtzer, MS, RD, tells Body Network. “So, here’s my rule of thumb – stick to 1 cup of fruit in total. So, if you’re making a strawberry banana smoothie, add half of a banana and 1⁄2 cup of strawberries. This will keep the sugar content moderate.” Here are ten smoothie recipes to kickstart your weight loss and improve your health.

Peanut Butter Banana Smoothie

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

Peanut Butter Banana Smoothie:

  • 1 frozen banana
  • 1 cup spinach
  • 1 scoop PB2 Dutch Cocoa peanut protein powder
  • 1 tablespoon peanut butter
  • About 5 ice cubes
  • 1 cup unsweetened almond milk

“Keep the fruit portion moderate: A lot of smoothies are packed with fruit,” Holtzer says. “And don’t get me wrong – fruit is super nutritious – most fruits are packed with fiber and antioxidants. But when we have too much fruit at once, the sugar can add up.”

Peach Mango Smoothie

Peach Mango Smoothies or Milkshakes in Glasses with Ingredients on Wooden TableShutterstock

Peach Mango Smoothie:

  • ½ cup frozen peaches
  • ½ cup frozen mango
  • 1 cup spinach
  • ½ cup plain, non-fat Greek yogurt
  • ½ cup coconut milk
  • ½ cup unsweetened almond milk
  • Top with 1T shredded coconut

“Smoothies are a great way to sneak in extra veggies,” Holtzer says. “The best part – you won’t taste them! I recommend always adding a cup of greens – spinach, kale, Swiss chard, etc. This will give your smoothie a fiber boost and an extra dose of antioxidants.”

Mixed Berry Smoothie

Mixed,Berry,Smoothie,Garnished,With,Fresh,Fruit,And,MintShutterstock

Mixed Berry Smoothie:

  • 1 cup frozen mixed berries
  • 1 cup spinach
  • 1 scoop PB2 Madagascar Vanilla peanut protein powder
  • 1 tablespoon almond butter
  • About 5 ice cubes
  • 1 cup unsweetened almond milk

“I always recommend adding a source of protein to smoothies,” Holtzer says. “This will make it much more satiating, and the protein will help slow the digestion of the sugars in the fruit. I recommend aiming for 15-20 grams of protein. Some of my favorite protein add-ins are PB2 Performance Peanut protein powder, Greek yogurt, or cottage cheese.”

Strawberry Banana Smoothie

Strawberry and banana smoothie in the jarShutterstock

This Strawberry Banana Smoothie recipe is from Love & Lemons.

  • 1 1/2 cup raspberries
  • 1 cup strawberries
  • 1/2 frozen banana
  • 1 cup almond milk, or oat milk
  • 1 tablespoon honey or maple syrup
  • 1 1/2 cups ice
  • Handful of mint or basil, optional
  • Handful of mint or basil, optional

“When you make your own at home with ingredients that meet your nutrition needs and taste preferences, smoothies are a great way to get protein, fiber and other nutrients,” dietitian Jordan Spivak from Sibley Memorial Hospital tells Johns Hopkins Health.

Nut Butter and Banana Recipe

Banana and chocolate smoothie in the glass jarShutterstock

Nut Butter and Banana Smoothie

  • 2 tablespoons of peanut, almond or sunflower butter
  • 1 frozen or fresh banana
  • 1 scoop of vanilla or chocolate protein powder
  • ½ cup of vanilla Greek yogurt (or vanilla coconut yogurt as a dairy alternative)
  • 1 cup of liquid base (water or milk/milk alternatives such as almond or cashew milk — “I like almond milk best,” Spivak says.)
  • 1 tablespoon of ground flaxseed
  • A few ice cubes

“All types of blenders can work well for smoothie-making,” says Johns Hopkins Health. “You can use a large-capacity kitchen blender, a personal mini blender or a stick blender that comes with its own cup.

Triple Berry Protein Smoothie

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

Triple Berry Protein Smoothie

  • 1 cup unsweetened almond milk
  • 1/2 cup fat-free, plain Greek yogurt
  • 1 teaspoon stevia sweetener

OR

  • 2 stevia sweetener packets
  • 1 squeeze mixed berry-flavored stevia water enhancer
  • 1/4 cup fresh or frozen, unsweetened blueberries
  • 1/4 cup fresh or frozen, unsweetened raspberries
  • 1/4 cup fresh or frozen, unsweetened strawberries

“You can substitute 3 ounces (3/4 cup) of a frozen berry mix in place of the three types of berries,” says the American Heart Association.

RELATED: What Happens to Your Body When You Stop Eating Processed Meats

Berry Green Smoothie

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.Shutterstock

Berry Green Smoothie

  • 1 cup of frozen mixed berries
  • A generous handful of spinach (frozen or fresh)
  • 1 scoop of vanilla protein powder
  • ½ cup of vanilla Greek yogurt (or vanilla coconut yogurt as a dairy alternative)
  • 1 cup of base liquid (water or milk/milk alternatives such as almond or cashew milk)
  • 1 tablespoon of ground flaxseed
  • A few ice cubes

“Spinach is a good choice to start with. It adds the green color but has a mild flavor and lots of nutrients,” Spivak says. “Kale tends to be more fibrous in texture but is wonderful in smoothies when you take care to blend it thoroughly.”

Bluey Smoothie

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

Bluey Smoothie

  • 2 cups frozen unsweetened peach slices
  • 2 cups tightly packed fresh spinach
  • 1 cup frozen unsweetened blueberries
  • 1 cup fat-free milk or milk substitute
  • 1 teaspoon honey

“If fresh blueberries and peaches aren’t in season or are too expensive, consider buying frozen,” says Johns Hopkins. “Keeping the freezer stocked with frozen fruit means a smoothie is never that far out of reach for the morning.”

Avocado and Coconut Refresher Smoothie

Smoothies with avocado, coconut milk and celery on the brown wooden backgroundShutterstock

Avocado and Coconut Refresher Smoothie

  • 2 small avocados, peeled and pitted
  • 3 cups unsweetened almond-coconut milk
  • 3 cups frozen mango cubes

“Add a source of healthy fats: Like protein, adding a source of healthy fats will make a smoothie much more satiating and slow digesting,” Holtzer says. “I recommend things like nuts or nut butter, hemp seeds, or frozen avocado.”

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

Strawberry Orange Smoothie

Strawberry,Orange,SmoothieShutterstock

Strawberry Orange Smoothie

  • 10 frozen, unsweetened strawberries
  • 1 cup fat-free, plain yogurt
  • 1/2 cup 100% orange juice
  • 1/2 teaspoon stevia sweetener

OR

  • 1 stevia sweetener packet

All smoothies should be mixed until smooth in a food processor or blender. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 10 Pounds in 30 Days Eating These 4 Fast Food Meals

Judy Nelson fitnessbyjudy
Copyright fitnessbyjudy/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 06, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you rely on fast food as part of your busy life, but have weight loss goals you want to meet? While losing weight, you can still eat at your favorite fast food restaurants, including Chick-fil-A and Chipotle. Judy Nelson is a trainer specializing in helping clients lose 10 pounds in 30 days. In a recent post, she reveals her go-to fast food orders for weight loss. “My top 4 fast food orders – All under 400 calories and packed with 30 grams of protein to help me tone up and stay on track,” she writes.

1. Chick-fil-A

Order: Grilled Chicken Sandwich (no bun) + Side Salad with Light Italian dressing

Calories: ~360

Protein: ~34g

Tip: “Ask for extra grilled chicken if you’re extra hungry—just watch the calorie bump,” she suggests.

2. Chipotle

Chipotle Mexican Restaurant

Shutterstock

Order: Salad bowl with: Lettuce base, chicken, fajita veggies, tomato salsa, a light sprinkle of cheese (optional), no rice, no beans, no sour cream.

Calories: ~370

Protein: ~35g

Tip: “Ask for ‘light cheese’ or skip it to save calories. Double chicken is over 400 calories but is great post-workout,” she says.

RIVER FALLS,WISCONSIN-FEBRUARY 02,2014: Jimmy John's restaurant storefront. Jimmy John's has opened approximately 200 units per year over the last three years.

Order: Turkey Tom Unwich (lettuce wrap) + add extra turkey

Calories: ~350

Protein: ~30g

Tip: “Skip mayo; ask for mustard or oil & vinegar light. Load up on veggies for volume,” she suggests.

4. Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Order: Power Bowl (customized): No rice, no beans, extra grilled chicken, lettuce, tomato, guac or cheese (pick one), no sour cream

Calories: ~390

Protein: ~32g

Tip: “Ask for ‘fresco style’ where possible—saves on creamy sauces and keeps it light,” she recommends.

Bonus: Here Is Her Peanut Butter Cup High Protein Smoothie

Banana and chocolate smoothie in the glass jar​Morning Routine: Starting Strong with ProteinShutterstock

In another recent post, she reveals her peanut butter cup high-protein smoothie. “Craving Reese’s but still hitting your protein goals? Try this smoothie,” she writes. “This smoothie tastes like dessert and packs a protein punch of 39g per serving.”

Ingredients:

  • 1/2 frozen banana (very important it’s cold)
  • 2 tbsp PB2
  • 1 tbsp ground flaxseed
  • 1 tbsp natural Peanut butter
  • 1 scoop chocolate protein powder (Native Fuel whey protein)
  • 4-5 ice cubes

Macros per serving: 39p/30c/18f with 8g fiber.

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

Nutrition & Diet

Lose 10 Lbs in 8 Weeks by Eating These Breakfast Meals

Jacqui Garrison jacqui_garrison
Copyright jacqui_garrison/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight but unsure what to eat in the morning? Jacqui Garrison is an over-50 weight loss coach who helps women lose weight and build muscle at any age. In a new social media post, she reveals her top four breakfasts for weight loss. “If I wanted to lose 10 pounds in eight weeks, here is what I would eat for breakfast every day,” she writes in the post, revealing the ingredients and recipe for each.

1.Cottage Cheese and Veggie Bowl

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

Ingredients:

  • One cup of low-fat or full-fat cottage cheese
  • 1 tablespoon chopped fresh green onions
  • Freshly ground black pepper
  • Flaky sea salt to taste
  • 1/2 cup sliced cucumbers
  • 1/2 cup sliced and seeded red or yellow pepper
  • 1 cup halved cherry or grape tomatoes
  • 1 tablespoon chopped walnuts.

Directions:

  • In a bowl, combine cottage cheese, green onions, salt, & pepper
  • Layer sliced cucumbers, bell peppers, and tomatoes on top.
Macros: Calories: ~203 kcal Protein: ~30g Carbs: ~14g Fat: ~9g

2. Quinoa Breakfast Bowl Recipe

White, red and black quinoa seeds in three heart-shaped bowls - Chenopodium quinoa​9. QuinoaShutterstock

Ingredients:

  • ½ cup cooked quinoa (about 1/4 cup dry)
  • 2 large eggs
  • ½ cup egg whites
  • 1 cup baby spinach
  • ½ cup cherry tomatoes, halved
  • 1 tsp olive oil or avocado oil
  • 1 tbsp nutritional yeast (optional, for a cheesy flavor).

Directions:

  • Cook quinoa: Prepare ¼ cup dry quinoa.
  • Sauté veggies: Heat 1 tsp olive oil. Add spinach + cherry tomatoes. Sauté 2–3 min.
  • Cook eggs: Push veggies aside. Add egg whites + whole eggs. Scramble or cook to taste.
  • Assemble: In a bowl, layer quinoa, veggies, and eggs. Sprinkle with nutritional yeast, salt, and pepper.
  • Top (optional): Add sliced avocado, hot sauce
  • Salt and pepper to taste.
Macros: Protein: ~30g Carbs: ~28g Fats: ~12g.

3. Egg & Ground Turkey Scramble with Cottage Cheese Serves 1

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

Ingredients:

  • 1 whole egg + 2 egg whites
  • 2 oz ground turkey (or beef)
  • 2 cups mixed veggies (spinach, tomatoes, mushrooms)
  • ½ tsp olive oil
  • ¼ cup cottage cheese
  • Salt & pepper.

Directions:

  • Heat oil in a skillet over medium heat. Cook the turkey until browned.
  • Add veggies; cook until soft.
  • Whisk eggs, cottage cheese, salt & pepper. Pour in and scramble.
  • Cook until eggs are done. Serve hot.
Macros: Calories: 390 | Protein: 41g | Carbs: 12g | Fat: 14g | Fiber: 4–5g

4. PB & J Smoothie

Jar with peanut butter on peanut background, close up​Don’t Eat Peanut ButterShutterstock

Blend:

  • ½ to 1 cup water
  • 1 scoop Be Well by Kelly Vanilla Protein Powder
  • 1 cup frozen greens (spinach, kale, or choice)
  • ½ cup frozen riced cauliflower
  • 2½-inch cubes cucumber (~¼ cup)
  • ½ cup frozen blueberries
  • 1 scoop (2 tbsp) Naked PB Powder
  • 1 tbsp flaxseeds
  • ½ tbsp Kirkland Organic Peanut Butter.
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 High-Protein Smoothies to Burn Fat Every Morning

Jamie Maitland
Copyright jamiemaitland/Instagram
Leah Groth
By Leah GrothSep 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to start the day off in fat-burning mode? Even if you don’t have time to cook up a nutritious fiber and protein-packed breakfast, you can rev up your metabolism with a protein smoothie. Jamie Maitland, a certified holistic nutritionist, founder of The Office Health, and author of The 21 Day Reset Cookbook, shares five of her go-to smoothie recipes with Body Network.

Cold Brew Coffee Protein Smoothie

“My signature Cold Brew Coffee Protein Smoothie is absolutely delicious and energizing,” explains Maitland. “The Maca Root can help boost your metabolism, and this is a super convenient way to get 50g of protein!”

Ingredients:

  • 1 cup ice
  • 1/4 cup unsweetened coconut milk
  • 1/4 cup cold brew coffee
  • 1/2 tbsp basil seeds (great for additional fiber)
  • 1 scoop chocolate whey protein powder (I use my own brand of grass-fed whey protein by The Office Health)
  • 1 scoop vanilla whey protein powder
  • 1/4 cup unsweetened Lovebird cereal

Directions:

  1. Add all ingredients to a blender. Blend until smooth; add more liquid if needed.

Creamy Chocolate Avocado Smoothie

Vegan healthy chocolate avocado smoothieShutterstock

“Don’t knock it until you try it,” Maitland says about her Creamy Chocolate Avocado Smoothie. “Avocados are one of the healthiest foods on the planet and are high in monounsaturated fats, which can increase fat burning and help scorch calories after eating.”

Ingredients:

  • 1/2 ripe avocado
  • 1 cup unsweetened coconut milk
  • 1 tsp vanilla extract
  • 1/2 tbsp cocoa powder
  • 1/8 tsp salt
  • 1 tbsp granulated allulose
  • 1-2 scoops chocolate whey protein powder @theoffichealth
  • 1/2 cup ice

Directions:

  1. Peel the avocado, discard pit then blend all the ingredients until completely smooth. Add more liquid if needed.
  2. Garnish with cocoa nibs, crushed pistachios, and a sprinkle of flake sea salt and cinnamon.

Year Round Pumpkin Spice Protein Smoothie

Healthy pumpkin smoothie with chia seed in glasses on rustic backgroundShutterstock

You don’t have to wait until pumpkin spice season to enjoy the Year Round Pumpkin Spice Protein Smoothie. “This recipe was actually created by my momager Jan Maitland and is a favorite of Cincinnati Bengal and 2x Super Bowl champion Ted Karras. Who says you can only drink pumpkin flavors in the fall,” says Maitland.

Ingredients:

  • 1/2 cup ice
  • 1/2 cup nut milk of choice
  • 2 tbsp pumpkin puree
  • 1/4 cup unsweetened Lovebird cereal
  • 1 tsp vanilla
  • 1/2 tsp pumpkin pie spice
  • 1 tsp allulose
  • 1-2 scoops vanilla whey protein powder

Directions:

  1. Add all ingredients to a blender, add more liquid if needed—and blend well.
  2. Garnish with finely chopped pecans, flake sea salt, and a sprinkle of pumpkin pie spice!

“Biscoff” Protein Smoothie

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

“Instead of peanut butter or real Biscoff, we opt for tiger nut butter,” says Maitland. “This is actually a tuber, not a nut, and offers a delicious, sweet, nutty flavor. Tiger nuts are naturally gluten-free and lectin-free, and overall, they are a better choice for the health of your gut!”

Ingredients:

  • Half cup ice
  • 1 scoop vanilla whey Protein powder
  • 1/2 cup nut milk of choice
  • 1/3 cup cold espresso
  • 1 tsp cocoa powder
  • 1/2 tbsp liquid allulose
  • 1 tbsp Carob tiger nut butter
  • Dash of flake sea salt
  • Dash of cinnamon

Directions:

  1. Add all ingredients to a blender and blend until smooth; add more liquid if needed.

Vanilla Chai Protein Smoothie

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

“Here is a great way to enjoy your favorite Chai beverage but with extra added protein,” says Maitland.

Ingredients:

  • 1 scoop vanilla whey protein powder
  • 1 cup brewed chai tea (cooled)
  • 1/2 cup nut milk of choice
  • 1 tbsp basil seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger powder
  • 2 tsp liquid allulose
  • Dash of cinnamon or cardamom
  • 1/2 cup ice

Directions:

  1. Add all ingredients to a blender, blend well until smooth and enjoy!

Why Protein Is Essential, Per Science

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Why should you consume protein in the morning? 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.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

How Much Protein Do You Need

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The Recommended Dietary Allowance (RDA) for protein is only 0.36 grams per pound of body weight. However, this is the bare minimum to avoid getting sick. To determine your daily protein intake, multiply your weight by 0.36 pounds or use this online protein calculator.

How Much Protein You Need to Lose Weight

However, if you want to lose weight, most experts recommend consuming much more than the RDA. Aim for 1 to 1.5 grams of protein per pound of your goal weight per day, dividing it up between meals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make

Liezl Jayne Strydom
Liezl Jayne Strydom/Instagram
Christopher Roback
By Christopher RobackNov 29, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Ever stared at your kitchen wondering what to cook that won't sabotage your weight loss goals? Or felt frustrated when "healthy" meals left you hungry an hour later? You're not alone. Liezl Jayne Strydom, a nutrition enthusiast with 1.2 million followers on YouTube, faced these same struggles before discovering a solution through her own weight loss journey. After documenting her meals in food journals and losing 42 pounds, she's sharing the exact meals that helped her succeed. Keep reading to discover her simple, protein-packed recipes that anyone can make – no fancy ingredients or complicated cooking required.

Your Complete 1,200-1,800 Calorie Meal Plan

"I used to try so many different things, and this is where I wrote all the recipes that I really loved," says Liezl, explaining how she created a customizable meal plan ranging from 1,200 to 1,800 calories. The plan includes dairy-free and gluten-free options, with most recipes easily adaptable for vegans. "If you ate all of this, you'd be getting more than a hundred grams of protein for the day," she notes in her post, emphasizing the plan's focus on satiety.

Smart Morning Start: Five-Minute Protein Breakfast

Liezl Jayne Strydom.6Liezl Jayne Strydom/Instagram

"It's very simple to put together, and it's surprisingly good for how simple it is," Liezl shares about her breakfast routine. Her go-to morning meal features spinach-fried eggs on toast, delivering protein and nutrients in just five minutes. For vegans, she suggests: "You can also use a vegan egg replacer. I like this one because it's exactly the same amount of calories and protein as real eggs."

Power Up Your Morning Coffee

Liezl Jayne Strydom.3Liezl Jayne Strydom/Instagram

"It's probably the easiest iced coffee that I know how to make. It's got seven grams of protein in it," Liezl explains about her morning drink. She recommends using soy milk for its superior protein content: "I really like soy milk at the moment because it's got so much protein in it compared to other plant milk, and it's so much more creamy."

10-Minute Mexican-Inspired Lunch

Liezl Jayne Strydom.4Liezl Jayne Strydom/Instagram

"When I think back to the time when I was trying to lose weight, this is the kind of thing that I would've eaten for lunch a lot," Liezl shares about her Mexican-inspired black bean salad. "It is so quick, and it just hits the spot. It's a very good lunch. You can make it in 10 minutes." The 400-calorie lunch combines black beans, avocado, fresh vegetables, and a measured portion of tortilla chips for a satisfying crunch.

Beat the Afternoon Sweet Tooth

Liezl Jayne Strydom.5Liezl Jayne Strydom/Instagram

"I pretty much always have a sweet tooth after lunch. I just want something sweet," Liezl admits. Her solution? A three-ingredient mango protein smoothie. "This tastes like a milkshake," she says while packing 25 grams of protein. "Having a smoothie is such an easy way to get a lot of protein into a meal, especially if you want it from plant-based sources."

Meal-Prep Magic: Dinner Done Right

Liezl Jayne Strydom.8Liezl Jayne Strydom/Instagram

"I almost always make something very simple for dinner because usually I'm busy working on something in the late afternoon," Liezl reveals. Her solution is smart meal prepping: "What I usually do when I'm making dinner is just make enough for a few servings and then I only have to cook dinner once or twice a week."

Quick and Flavorful Honey Chicken

Liezl Jayne Strydom.7Liezl Jayne Strydom/Instagram

"This is not just going to be any old boring rice and chicken," Liezl promises. She creates a simple honey-sriracha sauce that transforms basic chicken into a crave-worthy dinner. "Meal prepping doesn't always have to be this big whole thing. You can just do it while you're making dinner anyway, it just makes sense."

Smart Evening Snacking Strategies

Liezl Jayne Strydom.9Liezl Jayne Strydom/Instagram

"If you are still hungry after dinner or you stay up late and then you're hungry because you've been up for a long time after dinner, this is a great little snack," Liezl suggests. She recommends hummus with fresh vegetables, explaining, "It's a high protein, high fiber snack before bed and it's very simple. I don't like eating lots of sugary foods before bed."

RELATED: The 8 Best Foods to Curb Cravings and Losing Weight

Flexible Calorie Customization

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"That is how easy it is to customize this meal plan," Liezl explains, breaking down portion adjustments. For 1,200 calories, she suggests sticking to main meals: "You can have the breakfast, the lunch, and the dinner, which are all roughly 400 calories." For 1,800 calories, she recommends including all snacks and drinks while maintaining satisfaction throughout the day.

Make It Work for Your Lifestyle

Liezl Jayne Strydom.13Liezl Jayne Strydom/Instagram

"We're all different. We all need a different amount of calories to lose weight in a healthy way," Liezl emphasizes. She encourages readers to adapt the plan to their needs: "You can mix and match the meals and the snacks from this video and also those ones to get a meal plan with meals that you really like."

Track Your Success

Liezl Jayne Strydom.11Liezl Jayne Strydom/Instagram

"I found a whole lot of my old food journals from when I was trying to lose weight," Liezl shares, highlighting the importance of documentation. She suggests keeping track of successful meals and recipes: "This is where I wrote all the recipes that I really loved." This practice helped her identify what worked best for her weight loss journey and can help you do the same.

Sustainable Habits for Long-Term Success

Liezl Jayne Strydom.12Liezl Jayne Strydom/Instagram

"The thing that I really struggled with was finding lower calorie meals that were still balanced with all the food groups and that didn't leave me feeling hungry," Liezl reflects. Her solution was to create satisfying meals that could be easily maintained in the long term. By focusing on protein-rich, filling foods and flexible meal planning, she developed sustainable habits that led to lasting weight loss success.

The Science Behind Protein and Weight Loss

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"Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction," reports Mayo Clinic. This explains why Liezl's protein-rich meals were so effective for weight loss. The Cleveland Clinic recommends "1 to 1.5 grams of protein per pound of goal weight" for those who exercise regularly, making Liezl's 100+ grams of daily protein align perfectly with expert recommendations.

RELATED: 5 Easy-to-Follow Rules for Cutting Sugar Without Feeling Deprived

Strategic Meal Timing for Better Results

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"Consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management," states Mayo Clinic. This validates Liezl's emphasis on protein-rich breakfasts. The National Institutes of Health adds, "Eating during inactive periods, such as late at night, can disrupt the body's internal clock," supporting Liezl's approach to lighter, protein-based evening snacks.

The Power of Meal Prep in Weight Loss

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"Regular meal preparation is linked to healthier eating habits, increased fruit and vegetable intake, and reduced consumption of processed foods," reports Mayo Clinic. Harvard Health adds, "Preparing meals in advance allows for better portion control, reducing the likelihood of overeating." This scientific backing reinforces Liezl's emphasis on meal prepping her dinner portions.

Setting Realistic Weight Loss Goals

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"A safe and sustainable rate of weight loss is 1 to 2 pounds per week," advises Mayo Clinic. The National Weight Control Registry notes that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year." These statistics highlight why Liezl's balanced, sustainable approach to meal planning works for long-term success.

Balanced Nutrition for Lasting Results

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According to Mayo Clinic, "A balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health highlights that "dietary fiber plays a critical role in weight management by promoting satiety and reducing overall calorie intake." This explains why Liezl's meals combine protein with fiber-rich vegetables and complex carbohydrates.

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

Stay Hydrated for Better Results

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"Staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness," advises WebMD. This is especially relevant when following Liezl's protein-rich meal plan, as "hydration helps with protein metabolism."

Maintaining Your Weight Loss Success

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The National Weight Control Registry reports that successful weight maintainers share common habits: "engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." These findings align with Liezl's structured approach to meal planning and regular eating schedule.

The Importance of Nutrient Timing

Dietician,Holding,A,Clock,With,Vitamins,,Healthy,Diet,And,NutritionShutterstock

"Distributing protein intake evenly across meals is crucial for weight loss," states research cited by the New York Post. This validates Liezl's approach of incorporating protein into every meal and snack throughout the day, from her morning eggs to her evening hummus snack. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

Joyy Maria joyymaria
Copyright joyymaria/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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