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Nutrition & Diet
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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.

Fitness Expert's $5 a Day Meal Plan for Fat Loss

Make four meals a day for just $5 and lose weight.

Leah Groth
By Leah GrothJun 26, 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
Jeremy Ethier
jeremyethier/Instagram
Leah Groth
By Leah GrothJun 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. His channel is wildly popular for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently shared a YouTube video that went viral for a very good reason: A meal plan to help you lose fat the healthy way and costs less than $5 per day.

A Fitness Expert Claims You Can Eat Healthy on $5 Per Day

Jeremy_Ethier2jeremyethier/Instagram

In the video, he claims it is “the world's cheapest fat loss meal plan,” with a total of four meals costing just over $5 per day. “They're absolutely delicious and dead simple to make,” he maintains, explaining that is going to ante up all the necessary information, from what to buy and how to prep each meal, to how much fat can be lost by following the plan for just 7 days.

The Meals Total 2,000 Calories Per Day

Jeremy_Ethier3Jeremy Ethier/YouTube

“So each meal contains a minimum of 20 grams of protein with a grand total of around 2,000 calories and over 150 grams of protein,” he says, explaining that it might be the “perfect amount of calories and protein” for some people to lose fat, but can be tweaked based on body weight and gender.

Related: I Lost 70 Pounds With Help From Yoga and These Other Workouts

Shopping at the Right Store Will Save You Money

Jeremy_Ethier4Jeremy Ethier/YouTube

He does point out that shopping at the “right grocery store” will get you the best deals possible. “And to find the best option, I created a sample healthy food cart across five of the most popular grocers and then rated them from most to least expensive.” The most expensive was Whole Foods, with Trader Joe's $20 cheaper followed by Kroger, and Walmart. The winner? Aldi, “half the price of the exact same cart at Whole Foods.”

Meal 1: Breakfast Oats

Jeremy_Ethier_Breakfast_OatsJeremy Ethier/YouTube

BREAKFAST OATS (582 calories, 40g protein)

  • ⅔ cup (60g) oats
  • pinch salt
  • ½ scoop (15g) protein powder
  • ¾ cup (150g) plain fat free greek yogurt
  • ½ cup (125 mL) water
  • 1 banana
  • 1 tbsp (15g) peanut butter

How to Make Overnight Oats

Jeremy_Ethier_overnight_oats2Jeremy Ethier/YouTube

  • Use a mason jar or any container and first add in the oats, 0% plain Greek yogurt, and protein powder.
  • Pop it in the fridge.
  • In the morning you can top it with a banana, a tablespoon of peanut butter and a pinch of salt.

Meal 2: Freezer Lunch Burrito

Jeremy_Ethier_Freezer_Lunch_Burrito1Jeremy Ethier/YouTube

FREEZER LUNCH BURRITO (497 calories, 41g protein):

  • 1 large white flour tortilla
  • 4oz (110g) chicken breast
  • ½ onion
  • ½ bell pepper
  • ⅓ cup (60g) canned pinto beans
  • 1oz (28g) cheddar cheese
  • Salt, pepper, garlic powder, soy sauce for seasoning

How to Make Freezer Lunch Burritos

Jeremy_Ethier_Freezer_Lunch_Burrito2Jeremy Ethier/YouTube

  • Dice up your chicken and cook in a pan with your pinto beans.
  • Transfer that to a plate after it’s done then chop up your onions and green peppers and cook them in the same pan until soft.
  • Once cooked, drain any liquid, mix in your chicken and beans, and let it all cool for about 5-10 minutes.
  • Add one portion of the vegetables and one portion of the chicken and bean mix to the middle lower third of the tortilla.
  • Top it with a serving of cheddar cheese.
  • Roll her up then wrap her in aluminum foil or saran wrap, toss in the freezer.
  • Once you’re ready to eat, simply unwrap and heat it up in the microwave.

Snack

Apples,Oranges,fruit,citrus,granny smith,Shutterstock

For an “optional fat loss meal plan snack,” Ethier recommends an apple, orange or kiwi, “between lunch and dinner.”

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

Meal 3: Egg Fried Rice

Jeremy_Ethier_egg_fried_rice1Jeremy Ethier/YouTube

EGG FRIED RICE (587 calories, 35g protein):

  • 3 whole eggs
  • 1.5 cups (~160g) cooked white rice (can use 1 pack of instant rice)
  • 1/2 cup green peas (frozen)
  • 2 carrots (diced)
  • Salt, pepper, garlic powder, soy sauce for seasoning

How to Make Egg Fried Rice

Jeremy_Ethier_egg_fried_rice2Jeremy Ethier/YouTube

  • In a pan, scramble 3 whole eggs, then set aside on a plate.
  • Next, dice your carrots and cook them in a pan with your green peas and some garlic.
  • Once the veggies are soft, add in your white rice.
  • Next, add some soy sauce to your liking and then stir in your scrambled eggs, and you’re done with the third meal of your cheap meal prep!

Meal 4: Dessert Smoothie

Jeremy_Ethier_Dessert_SmoothieJeremy Ethier/YouTube

DESSERT SMOOTHIE (333 calories, 35g protein):

  • 1 scoop (30g) protein powder
  • 1 banana (frozen)
  • 1 tbsp (15g) peanut butter
  • 5-10 ice cubes
  • 3/4 cup (175mL) water

How to Make the Dessert Smoothie

Jeremy_Ethier_Dessert_Smoothie2Jeremy Ethier/YouTube

  • In a blender simply add a frozen banana, 1 scoop of protein powder (chocolate usually works best), 1 tablespoon of peanut butter, 3/4 cup of water, and about 5-10 ice cubes depending on how thick you like your smoothies.
  • Blend together

His Friend Lost 1.8 Pounds in a Week

Weight,Scale,scales,loss,diet,health,feetShutterstock

Ethier claims that his friend Jeff followed the meal plan for seven days and lost a total of 1.8 pounds.” Now some of this is probably water weight from just eating better, but some of that was definitely fat and you can actually see some slight differences in his physique,” he says. “He also didn't follow the meal plan perfectly as he had a few meals out for family birthdays. Just goes to show you that this meal plan and the calorie deficit in general clearly works if you stick to it and you don't need to be perfect. Nutrition is key. So many people look the same year after year simply because they never prioritize their diet.”

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez's Trainer

Meal Prepping Will Help You Lose Weight, According to Science

There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: Make sure that each meal includes a minimum of 20 grams of protein—the ideal balance of calories and protein for some individuals to lose fat, with adjustments possible based on body weight and gender.

cardiosustainable weight losslose fatmeal planningprotein

More For You

Nutrition & Diet

Fitness Expert's $5 a Day Meal Plan for Fat Loss

Jeremy Ethier
jeremyethier/Instagram
Leah Groth
By Leah GrothJun 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. His channel is wildly popular for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently shared a YouTube video that went viral for a very good reason: A meal plan to help you lose fat the healthy way and costs less than $5 per day.

A Fitness Expert Claims You Can Eat Healthy on $5 Per Day

Jeremy_Ethier2jeremyethier/Instagram

In the video, he claims it is “the world's cheapest fat loss meal plan,” with a total of four meals costing just over $5 per day. “They're absolutely delicious and dead simple to make,” he maintains, explaining that is going to ante up all the necessary information, from what to buy and how to prep each meal, to how much fat can be lost by following the plan for just 7 days.

The Meals Total 2,000 Calories Per Day

Jeremy_Ethier3Jeremy Ethier/YouTube

“So each meal contains a minimum of 20 grams of protein with a grand total of around 2,000 calories and over 150 grams of protein,” he says, explaining that it might be the “perfect amount of calories and protein” for some people to lose fat, but can be tweaked based on body weight and gender.

Related: I Lost 70 Pounds With Help From Yoga and These Other Workouts

Shopping at the Right Store Will Save You Money

Jeremy_Ethier4Jeremy Ethier/YouTube

He does point out that shopping at the “right grocery store” will get you the best deals possible. “And to find the best option, I created a sample healthy food cart across five of the most popular grocers and then rated them from most to least expensive.” The most expensive was Whole Foods, with Trader Joe's $20 cheaper followed by Kroger, and Walmart. The winner? Aldi, “half the price of the exact same cart at Whole Foods.”

Meal 1: Breakfast Oats

Jeremy_Ethier_Breakfast_OatsJeremy Ethier/YouTube

BREAKFAST OATS (582 calories, 40g protein)

  • ⅔ cup (60g) oats
  • pinch salt
  • ½ scoop (15g) protein powder
  • ¾ cup (150g) plain fat free greek yogurt
  • ½ cup (125 mL) water
  • 1 banana
  • 1 tbsp (15g) peanut butter

How to Make Overnight Oats

Jeremy_Ethier_overnight_oats2Jeremy Ethier/YouTube

  • Use a mason jar or any container and first add in the oats, 0% plain Greek yogurt, and protein powder.
  • Pop it in the fridge.
  • In the morning you can top it with a banana, a tablespoon of peanut butter and a pinch of salt.

Meal 2: Freezer Lunch Burrito

Jeremy_Ethier_Freezer_Lunch_Burrito1Jeremy Ethier/YouTube

FREEZER LUNCH BURRITO (497 calories, 41g protein):

  • 1 large white flour tortilla
  • 4oz (110g) chicken breast
  • ½ onion
  • ½ bell pepper
  • ⅓ cup (60g) canned pinto beans
  • 1oz (28g) cheddar cheese
  • Salt, pepper, garlic powder, soy sauce for seasoning

How to Make Freezer Lunch Burritos

Jeremy_Ethier_Freezer_Lunch_Burrito2Jeremy Ethier/YouTube

  • Dice up your chicken and cook in a pan with your pinto beans.
  • Transfer that to a plate after it’s done then chop up your onions and green peppers and cook them in the same pan until soft.
  • Once cooked, drain any liquid, mix in your chicken and beans, and let it all cool for about 5-10 minutes.
  • Add one portion of the vegetables and one portion of the chicken and bean mix to the middle lower third of the tortilla.
  • Top it with a serving of cheddar cheese.
  • Roll her up then wrap her in aluminum foil or saran wrap, toss in the freezer.
  • Once you’re ready to eat, simply unwrap and heat it up in the microwave.

Snack

Apples,Oranges,fruit,citrus,granny smith,Shutterstock

For an “optional fat loss meal plan snack,” Ethier recommends an apple, orange or kiwi, “between lunch and dinner.”

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

Meal 3: Egg Fried Rice

Jeremy_Ethier_egg_fried_rice1Jeremy Ethier/YouTube

EGG FRIED RICE (587 calories, 35g protein):

  • 3 whole eggs
  • 1.5 cups (~160g) cooked white rice (can use 1 pack of instant rice)
  • 1/2 cup green peas (frozen)
  • 2 carrots (diced)
  • Salt, pepper, garlic powder, soy sauce for seasoning

How to Make Egg Fried Rice

Jeremy_Ethier_egg_fried_rice2Jeremy Ethier/YouTube

  • In a pan, scramble 3 whole eggs, then set aside on a plate.
  • Next, dice your carrots and cook them in a pan with your green peas and some garlic.
  • Once the veggies are soft, add in your white rice.
  • Next, add some soy sauce to your liking and then stir in your scrambled eggs, and you’re done with the third meal of your cheap meal prep!

Meal 4: Dessert Smoothie

Jeremy_Ethier_Dessert_SmoothieJeremy Ethier/YouTube

DESSERT SMOOTHIE (333 calories, 35g protein):

  • 1 scoop (30g) protein powder
  • 1 banana (frozen)
  • 1 tbsp (15g) peanut butter
  • 5-10 ice cubes
  • 3/4 cup (175mL) water

How to Make the Dessert Smoothie

Jeremy_Ethier_Dessert_Smoothie2Jeremy Ethier/YouTube

  • In a blender simply add a frozen banana, 1 scoop of protein powder (chocolate usually works best), 1 tablespoon of peanut butter, 3/4 cup of water, and about 5-10 ice cubes depending on how thick you like your smoothies.
  • Blend together

His Friend Lost 1.8 Pounds in a Week

Weight,Scale,scales,loss,diet,health,feetShutterstock

Ethier claims that his friend Jeff followed the meal plan for seven days and lost a total of 1.8 pounds.” Now some of this is probably water weight from just eating better, but some of that was definitely fat and you can actually see some slight differences in his physique,” he says. “He also didn't follow the meal plan perfectly as he had a few meals out for family birthdays. Just goes to show you that this meal plan and the calorie deficit in general clearly works if you stick to it and you don't need to be perfect. Nutrition is key. So many people look the same year after year simply because they never prioritize their diet.”

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez's Trainer

Meal Prepping Will Help You Lose Weight, According to Science

There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: Make sure that each meal includes a minimum of 20 grams of protein—the ideal balance of calories and protein for some individuals to lose fat, with adjustments possible based on body weight and gender.

Nutrition & Diet

What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

Samuel_Emmanuel_Dickerson_Jr
samuelemmanueldickersonjr/Instagram
Leah Groth
By Leah GrothJun 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Samuel Emmanuel Dickerson Jr (@betterforyoursociety) is an online fitness coach who lost 30 pounds in 3 months. In addition to offering an online fitness program with tailored workouts and diet plans focused on weight loss, he also shares a lot of videos on TikTok revealing his diet and fitness secrets. In one viral video, he reveals a simple diet plan that will help you lose weight fast. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his diet.

Stick to Just Three Meals a Day

@betteryoubettersociety

What To Eat Daily For Fat Loss Breakfast: 1 Cup of egg whites with 2-3 regular eggs. Lunch: 6-10oz of chicken breast with 1.5 cups of mixed veggies. Dinner: 6-10oz of chicken breast, 1 cup of cooked rice & 8oz of broccoli. Snack: Fruit (eat it in moderation) Cheat Day Suggestion: Eat a strict breakfast and lunch. Eat whatever you want for dinner just make sure it has protein in it. 🚨- If you would like to hire me as your fitness coach visit my website. Link in bio. 🚨- Fat Loss meal plan, workouts and workout programs available on my website. Click the link and go to my website. #betteryoubettersociety #bybs

In the video, Sam recommends a few larger meals over lots of tiny ones. “I only want you to eat three meals a day,” he says.

RDN Says: Collingwood is “fine” with a three meal per day eating plan, “but I do think a snack or two can work for most people to prevent them from getting ravenously hungry between meals,” she says. “Snacking can be another good way to get nutrition from fruit, yogurt, nuts, or other nutritious foods.”

Meal One: Eggs with Egg Whites

Fresh chicken eggsShutterstock

For the first meal, “one cup of egg whites with three regular eggs,” he says. In the accompanying photo, he shows a plate of scrambled eggs.

RDN Says: “I love eggs and egg whites, but that is a lot of protein and it is not balanced with any other foods,” Collingwood points out. “Three egg yolks (whole eggs) is a lot of saturated fat and cholesterol on a daily basis.” She recommends following the American Heart Association guidelines of one whole egg (yolk) per day on average. “If you want a three egg omelet one day then have something else for a few days to average about seven whole eggs per week,” she suggests. “Egg whites are pretty much just fat free protein, so those I don’t really limit. However, I do encourage a balance of nutrients at meals.” She suggests eating less of the eggs, but adding in some veggies to the scramble and a piece or two of whole grain toast for some nutritious carbs and fiber. “Or you could add some potatoes in with the eggs for carbs,” she says.

Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout

Meal Two: Chicken and Veggies

Marinated grilled healthy chicken breasts cooked on a summer BBQ and served with fresh herbs and lemon juice on a wooden board, close up viewShutterstock

The second meal he recommends is “seven ounces of chicken breast with a cup and a half of mixed vegetables.” He shows his chicken breast with frozen mixed veggies, which appear to be steamed.

RDN Says: Again, there aren’t any carbs at all and a lot of protein, says Collingwood. “Chicken breast is a wonderfully nutritious, low calorie food, but it isn’t necessary to eat seven ounces in one sitting. I would prefer four to five ounces and maybe add some quinoa for some high quality carbs. Love the mixed veggies!”

Meal Three: Chicken with Rice and Broccoli

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

And for dinner, “eight ounces of chicken breasts, one cup of rice cooked, eight ounces of broccoli,” he says.

RDN Says: Drop it down to five to six ounces of chicken and you’ve got a nice balanced meal, says Collingwood. “Choose brown rice or a different whole grain like the quinoa, barley, or whole grain pasta to provide some variety instead of white rice all the time,” she adds.

Related: 5-Day Weight Loss Meal Plan for $21

Snack: Fruits

Fresh,Fruits,Nutrition,health,food.Shutterstock

In addition to the three meals, his plan does allow for some in-between treats. “For your snack you can eat fruit,” he says. “You can kind of eat as much fruit as you want, just don't overdo it.”

RDN Says: Collingwood agrees that fruit is excellent, “especially if you are getting berries with seeds or other fruits with skin like apple, pear, peach, etc.,” she says. “I am not sure what ‘don’t overdo it’ means, but I hesitate to say as much as you want because some people may take that too far. I recommend two to four servings of fruit per day.”

It Will “Make You Lose Body Fat Pretty Quickly”

Samuel_Emmanuel_Dickerson_Jr3samuelemmanueldickersonjr/Instagram

“A diet like that will make you lose body fat pretty quickly,” Sam says. “So now you follow that strict diet until you get to your goal. And then once you get to your goal, you can swap out, let's say the dinner for the food your mom makes, or you can swap out your dinner for eating out at a restaurant. Just don't overdo it.”

Related: 12 Powerful Ways to Transform Your Body at Any Age

What the Dietitian Thinks

tara_collingwooddietdivatara/Instagram

Collingwood’s final thoughts? “If you follow too strict of a diet you will likely lose a good proportion of muscle in the total weight lost,” she says. “If you want to lose mostly fat, slow down the weight loss and make it a sustainable lifestyle instead of a ‘diet’ you go on and off. You can definitely include restaurant food and other favorites as long as you watch total portions.”

💪🔥Body Booster: While you might lose weight fast on a strict diet, it will be harder to keep the weight off than if you lose weight via a less aggressive method that is less of a diet and more of a lifestyle shift.

Nutrition & Diet

She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

Nicole_Collet_thecollets35
Copyright Nicole Collet/YouTube
Christopher Roback
By Christopher RobackNov 17, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Struggling with weight loss while fighting constant cravings? You're not alone. For many, the challenge isn't just losing weight—it's keeping it off. Weight loss coachNicole Collet has mastered both, maintaining a remarkable weight loss. "These meals haven't just helped me get lean. They've also helped me lose 130 pounds and keep it off for nine years," Nicole shares. Now, she reveals her practical meal plan that helped her lose 9.4 pounds in just four weeks.

The Science of Sustainable Weight Loss

Before diving into Nicole's meal plan, it's important to understand why her approach works. According to WebMD, successful weight management relies on setting SMART goals: Specific, Measurable, Action-based, Realistic, and Timely.

Nicole's results demonstrate this principle: "I started this cut Sunday, September 22nd. I weighed in at 166.4 pounds, and then this morning, it's Saturday, October 19th, and I weighed in at 157 pounds. So that's 9.4 pounds in four weeks," she says in her post.

Your Perfect High-Protein Breakfast (449 calories)

Nicole starts her day with a satisfying breakfast that keeps her full for hours. "I'm doing a cut to lean out for fall right now, and this breakfast is working wonders," she says. Her morning meal includes a whole wheat English muffin topped with powdered peanut butter and light jam, two slices of Butterball turkey bacon, and a meat lovers crustless quiche. This protein-packed breakfast delivers 34 grams of protein.

Smart Lunch Choices for Weight Loss (282 calories)

For lunch, Nicole creates a balanced meal that satisfies cravings while keeping calories in check. "When you're cutting, you want to add protein and flavor so that you feel satisfied and full," she explains. Her lunch features an English muffin with herb and garlic laughing cow cheese, cucumber spears, and Greek yogurt mixed with chocolate peanut butter protein powder.

Making Healthy Foods More Appealing

Nicole emphasizes the importance of making healthy foods more enjoyable. "I like Greek yogurt, but if it was just plain fat-free Greek yogurt with fruit, I would still eat it. But making it like a chocolate pudding with the protein or chocolate mousse is way better," she notes. She specifically recommends casein-whey protein: "Casein's a slower digesting protein, which I love for two reasons: keeps you fuller longer. Also, casein whey blends way better into baking stuff and also Greek yogurt."

Dinner That Satisfies Cravings (516 calories)

Nicole proves you can enjoy comfort food while losing weight. Her dinner features a creative meatball sub made with a whole wheat hot dog bun, lean meatballs, and marble cheese. "I was craving a sub and chips, so I decided I could go the protein chip route and then I get the best of both worlds," she shares. This satisfying dinner packs 45 grams of protein.

Smart Dessert Strategy (280 calories)

For dessert, Nicole creates a protein-rich pudding that satisfies sweet cravings. "What I like to do is take a regular pudding mix... use the whole pack of vanilla pudding and then I'm going to use two and an eighth cup of the Fair Life protein milk instead of regular milk. I add protein milk so that I bump up my protein," she explains. She tops it with fresh fruit and crushed low-calorie cookies for added satisfaction.

RELATED:6 Things These Doctors Want You To Know About “Nature's Ozempic”

Managing Cravings and Treats (125 calories)

Nicole demonstrates how to handle cravings realistically. "My head was really beating me up, saying there's not enough protein in it. Then I remembered not every meal has to be perfectly balanced. If I want something, it's better to build it into my meal plan instead of saying no, because then I'll end up eating five bags of something I didn't want to," she explains.

This approach aligns with WebMD's advice on sustainable weight loss. They recommend following the "80-20 rule: eat healthy foods 80% of the time, and whatever you like 20% of the time." This balanced approach helps make weight loss sustainable long-term.

The Exercise Balance

Nicole combines her eating plan with strategic exercise, doing "cardio five days a week for 50 minutes." She adapts her workout intensity as needed: "We've been doing one of those five days at the mall for gentler cardio just because as our calories get lower, you don't have as much energy. So this is a great way to have fun, little less energy expenditure, but still get the cardio in."

WebMD supports this approach, recommending at least 150 minutes of physical activity each week, including both cardio and strength training. They note that exercise not only helps with weight loss but also assists in maintaining that loss long-term while improving blood pressure, mood, and sleep habits.

Understanding Weight Loss Challenges

Why is Nicole's balanced approach so effective? WebMD explains, "The human brain is programmed to try to keep us from starving. So whenever you lose weight, your body instinctively tries to regain it." This is why her strategy of including satisfying foods and planned treats helps maintain long-term success.

RELATED:I'm a Psychologist and These 6 Tricks Will Finally Stop Your Emotional Eating

Daily Nutrition Breakdown

Total Daily Intake:

  • Calories: 1,662
  • Protein: 134g
  • Carbs: 167g
  • Fat: 52g.

The Mindset for Success

Nicole's final advice resonates with both personal experience and scientific backing: "Remember that weight loss isn't just about the number on the scale. It's also about heart and mindset. Fight through it, you can do it. Don't give up." WebMD confirms that "the most effective tool for reaching your weight loss goals is not a specific diet or exercise program. It's your mindset."

As medical experts stress, "Serious change doesn't happen overnight." Nicole's journey shows how combining enjoyable food choices with consistent exercise and realistic expectations can lead to sustainable weight loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

A Nutrition Coach Shares 5 Fat Loss Rules That Actually Work for Everyone

Brittney_Blanco1
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothNov 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 ready to start losing weight but feel like you need a jumpstart? Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new social media post, she discusses a few easy ways to get started on your weight loss journey. “These five strategies are fundamental to jumpstarting and sustaining your fat loss journey,” she writes in the caption of the Instagram video.

Prioritize Protein in Every Meal

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

She recommends starting by making protein a priority. “Ensuring a high protein intake, around 175 grams daily, helps maintain muscle mass while in a calorie deficit. Protein supports muscle recovery, keeps you full, and aids fat loss without compromising strength,” she says in her post.

Commit to Strength Training

Concentrated woman lifting dumbbells in gymShutterstock

Next, she recommends committing to a strength training routine. “Lifting weights or doing resistance training at least four times a week is essential. Strength training preserves muscle, boosts metabolism, and helps shape your physique, all of which are critical to an effective fat loss program,” she writes.

Get Quality Sleep

Bed, stretching and happy woman waking up in the morning after sleep, rest and relax in her home. Resting, smile and female stretch in her bedroom, content and peaceful, cheerful and comfortableShutterstock

You also need to make sleep a priority. “Aim for 7-8 hours of restful sleep each night. Quality sleep is key to hormone balance, particularly cortisol and insulin, both of which play a significant role in fat loss and energy management,” she writes.

Strive for Consistency

Woman wakes up in a country house or hotel with panoramic windows in pine forest raised her hands yawning. Good morning and recreation on nature conceptShutterstock

Next, focus on consistency rather than perfection. “Consistency in both diet and exercise routines is far more powerful than perfection. Building sustainable habits is what leads to lasting results, so keep moving forward even if things aren’t always flawless,” she writes.

Incorporate Daily Activity

Beautiful young girl smiling while running through park and enjoying in the nature.Shutterstock

Incorporating daily activity is another essential habit. “Stay active throughout the day beyond formal workouts. Activities like walking, stretching, or standing regularly help keep your metabolism engaged and contribute to overall fat loss,” she says.

Eat Protein-Packed Meals, Starting with This Egg Scramble

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In another post, she reveals the meals she eats every day to “build lean muscle while burning fat, starting with a protein-packed scramble.

  • Macros: 350 cal, 40g protein, 10g fat, 20g carbs.
  • Ingredients: 1 cup egg whites, 1 whole egg, 1/4 cup diced bell peppers, 1/4 cup spinach, 1/4 avocado.
  • Directions: Sauté veggies, then add eggs, scramble until cooked, and top with avocado.

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Grilled Chicken Salad

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

Her next go-to meal is a grilled chicken salad:

  • Macros: 400 cal, 45g protein, 10g fat, 30g carbs.
  • Ingredients: 4 oz grilled chicken breast, 2 cups mixed greens, 1/4 cup cherry tomatoes, 1/2 cup cucumber, 1 tbsp balsamic vinegar.
  • Directions: Toss all ingredients and top with grilled chicken. Drizzle balsamic vinegar for flavor.

Protein Smoothie

Banana and chocolate smoothie in the glass jarShutterstock

Her third meal is a protein smoothie:

  • Macros: 300 cal, 30g protein, 5g fat, 40g carbs.
  • Ingredients: 1 scoop whey protein, 1/2 banana, 1/2 cup blueberries, 1 cup almond milk, Handful of ice.
  • Directions: Blend all ingredients until smooth and creamy!

Taco Bowl

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

For dinner, her fourth meal, she makes a taco bowl:

  • Macros: 550 cal, 55g protein, 15g fat, 40g carbs
  • Ingredients: 6 oz ground turkey (93% lean), 1/2 cup cauliflower rice, 1/4 cup black beans, 1/4 cup diced tomatoes, 1/4 cup shredded lettuce, 2 tbsp salsa, Salt, pepper, cumin, and chili powder to taste
  • Directions: Season and cook turkey, then layer with cauliflower rice, beans, and veggies. Top with salsa!

RELATED:Woman Gets 12,000 Steps Daily With Her Desk Job Using These Simple Hacks

Meal Prep

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Don’t use time as an excuse to eat unhealthy meals. She offers a final tip to cook ahead. “Prep these meals in advance to stay on track and crush your goals!” she writes. And if you enjoyed this article, take advantage of these15 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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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

Diet,,Dieting,Hand,Of,Asian,Young,Woman,,Girl,Write,DietShutterstock

"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

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

"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

Water,Being,Poured,Into,Glass,From,Kitchen,TapShutterstock

"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

Young,Sporty,Attractive,Woman,Doing,Toning,Pilates,Exercise,For,AbsShutterstock

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

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

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

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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