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

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.
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FACT CHECKED BY Christopher Roback
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
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 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.
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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

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

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

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

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

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"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

I'm a Weight Loss Coach and Here Are 4 Ways You Can Lose 10 Pounds in 30 Days

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Leah Groth
By Leah GrothMay 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Soraya is a certified maco nutrition and fat loss coach and TikTok influencer who uses the handle @project.s.lifestyle. Her goal is to help people get their “dream body” without “ditching” their favorite foods. In one of her many viral TikTok videos, she reveals “exactly what you should be doing every single day” to lose 10 pounds in 30 days.

1. 1. Walk 7,000 Steps or More Per Day

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How to lose 10 pounds in the next 30 days 🔥💪🏾 Head to the 🔗 in my bio for help 📲 #weightlosscoach #weightlossforwomen #weightlossformoms #weightlossforwomenover30 #greenscreenvideo #greenscreen

“The first thing you want to do is walk 7,000 steps or more every single day,” says Soraya. “A lot of people say 10,000 steps is the magic number, but really someone just made that up because 10 is a round number and it's easier to remember. In actuality, 7,000 is all you need. If you get in more than that, that's great, but 7,000 is the benchmark.”

2. Research Backs Up the Health Benefits of 10,000 Steps Per Day

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A recent study from JAMA Network Open suggests that taking just 7,000 steps a day may significantly improve health outcomes, despite the widely promoted fitness goal of reaching 10,000 daily steps. The study, published this month in JAMA Network Open, found that middle-aged individuals who averaged at least 7,000 steps per day had a 50 to 70 percent lower risk of dying from any cause over the next ten years compared to those who took fewer steps. The reduced risk of premature death was observed across both genders and in both Black and white participants.

"We saw that you can get a lot of benefit from 7,000 steps," said Amanda Paluch, assistant professor of kinesiology at the University of Massachusetts Amherst and lead author of the study.

The findings suggest that while 10,000 steps remain a worthy goal, significant health benefits can be achieved with a more attainable daily step count of 7,000.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

3. 2. Follow the 80/20 Style of Eating

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“Second thing is, you want 80% of your nutrition to be coming from whole foods and 20% fun food,” says Soraya. “Reason being, a lot of whole foods are high volume foods, meaning you can eat a lot of them for not a lot of calories.” She explains that this is a great way to ensure you're eating plenty of food while still being in a deficit. “And the reason I say 20% fun foods is because if you just eat whole foods, yes, sure, you probably won't be overeating as much, but at some point you're going to get cravings. You're going to binge and go right back. Chill habits, including fun foods, allow you to stay satisfied and consistent with the journey that you're on.”

4. Research Supports Small Splurges

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While there is no specific study supporting the 80/20 diet, a 2014 study published in Obesity Facts found that small splurges won’t impact weight loss if you follow a healthy diet the majority of the time. It will also improve overall health and decrease risk for heart disease, high blood pressure, and cancer.

5. 3. Amp Up Your Protein Intake

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Number three, “you want to make sure you're eating enough protein,” says Soraya. “I recommend going with 0.6 times your body weight to start.” For a 200 pound person, this would be aiming for 120 grams of protein. “This is because protein keeps you full longer than any other macronutrient. The longer you stay full, the less hungry you'll be. The more likely you can stay consistent with your nutrition habit,” she explains.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

6. Studies Find That Protein Helps You Lose Weight

Research supports Soraya’s claims. 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.

7. 4. Set Realistic Weight Loss Goals

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While Soraya’s tips will help you lose weight fast, “it's not realistic to lose that much on a month-to-month basis,” she admits. “A more realistic goal, if you're being pretty consistent with exercise nutrition, is to lose 0.5 to 0.7% of your body weight on a weekly basis. So say you're 200 pounds, that's about one to 1.5 pounds per week, which is about four to six pounds per month. That's more sustainable and that's more healthy,” she says.

Related: I Lost 88 Pounds With These 4 Simple Binge-Busting Tips That Worked

8. Other Experts Agree That Sustainable Weight Loss Trumps Crash Diets

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Chris McMahon, a nutrition and fitness coach, tells The Body Network that losing one-half to one pound per week is a sustainable approach to weight loss – and the numbers will add up fast. After three months a pound-per-week weight loss would equal 15 pounds. “Doing ultra restrictive diets, that's what doesn't work,” says McMahon. “And it's not that the diet itself doesn't work, you'll lose the weight. It's just you'll gain it back very fast.”

💪🔥Body Booster: For sustainable weight loss aim ose 0.5 to 0.7% of your body weight on a weekly basis. For a 200-pound person, this would be about one to 1.5 pounds per week, or four to six pounds per month.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
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✓Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
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Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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