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I Lost 120 Pounds By Eating These Delicious High-Protein Meals

You might be surprised by how delicious her meals are.

Leah Groth
By Leah GrothMay 08, 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
Indya_Agos_indyaagos8
indyaagos/TikTok
Leah Groth
By Leah GrothMay 08, 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
Nutrition & Diet

Contrary to popular belief, losing weight doesn’t always involve starving yourself or eating less; it involves simply making better choices. Unfortunately, most people don’t understand what you need to eat to fuel weight loss. Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods, including dietary and exercise changes. You might be surprised by the foods that fueled her massive weight loss journey.

Create “Balance” in Your Eating Habits

Indya_Agos_indyaagos5indyaagos/TikTok

Indya starts off by explaining that losing weight is all about moderation. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable, we have to create balance,” she says.

She Used to “Demonize” Food

Indya_Agos_indyaagos25indyaagos/TikTok

“When I first started my weight loss journey, I used to restrict myself so much,” Indya continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me and into believing were the reason why I wasn’t able to reach the results I was looking for.”

RELATED: 7 Anti-Inflammatory Foods Every Active Adult Should Eat

Then, She Educated Herself About Macronutrients

Indya_Agos_indyaagos4indyaagos/TikTok

This led Indya to “cycles of binging and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. This is how I help my clients maintain their goals as well. Education is power.”

Breakfast

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white boxShutterstock

Now, Indya fuels her diet with protein-rich foods. For breakfast, she has protein pancakes, an egg white scramble, and turkey bacon. A whole egg offers 6 grams of protein, while the whites from a single egg have 3.6 grams. Two slices of turkey bacon offer about 8 grams, while pancakes will vary.

Snack

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

For a snack, Indya might have fruit, salad, and a protein smoothie. Protein smoothies are a great way to ensure you are getting enough protein. For example, Fairlife’s protein chocolate milk offers a whopping 30 grams per serving.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Lunch

Hot Birria Tacos on white plateShutterstock

For lunch, Indya enjoys birria tacos plus veggies. While she doesn’t specify the type of tortillas used, she also fills her plate with asparagus and avocado.

Dinner

Cooked crabs on black plate served with white wine, black slate background, top view.Shutterstock

For dinner, Indya enjoys a seafood boil, which appears to include a variety of crabs, shellfish, and carrots. While a seafood boil can be healthy, as there is generally no oil involved in the cooking, make sure to watch the sodium content.

Her Other Weight Loss Tips? Start Slow

Indya_Agos_indyaagos12indyaagos/TikTok

In another video, Indya reveals how to lose 80 pounds in just one year. “You got to start slow,” she says. “If you approach this from an all-or-nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

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

And, Examine Past Failures

Indya_Agos_indyaagos7indyaagos/TikTok

Tip number two, “and this is going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Lastly, Celebrate “Small, Achievable Milestones”

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

She also recommends breaking down your plan “into small, achievable milestones. If you are constantly striving to lose 80 pounds, you are going to feel overwhelmed a hundred percent of the time. Create small milestones, and every time you reach one, make sure that you celebrate that win,” she says.

💪🔥Body Booster: How much protein are you eating in a day? Generally, you should aim for 0.8 to one gram of protein per pound of body fat daily.

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

proteinsustainable weight losslose weight fastsuccess stories & transformationswalkingweight loss

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Nutrition & Diet

She Lost 60 Lbs With 11 High Protein Meals

Kassie Magnusen kassie_beth_
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
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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Are you trying to lose weight? Focusing on eating protein-packed meals will help you achieve your goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a few recent posts, she unveils the meals she cooks to help hit her macros. “What I eat in a day as a mom of 2 down 60 pounds,” she writes in one of them.

Protein Mug Cake

Ingredients: 2 tbsp almond milk, 1 tbsp liquid egg whites, 1/2 scoop vanilla protein powder, 1 tsp PB powder, 1 tsp cocoa powder, 1 tsp regular PB, 1 tsp maple syrup.

Instructions: Mix all ingredients in a coffee mug & microwave for 45 seconds.

Breakfast: Blueberry Protein Oatmeal Bake

Woman eating ripe blueberries, healthy berries.Shutterstock

Instructions: mix 2 cups oats, 2 cups almond milk, 1 tsp vanilla extract, 3 tbsp maple syrup, 2 eggs beaten, 1 tbsp coconut oil, 1/4 tsp salt, 1/4 cup peanut butter, 2 scoops vanilla protein powder in a large bowl.

Add to 8x8 sprayed baking dish, drop in 1 cup blueberries evenly throughout; bake at 375 for about 40 mins or until center is set.

Makes 6 servings.

Lunch: Southwest Chicken & Sweet Potato Bowl

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

Ingredients and Instructions:

  • 4 oz lean ground chicken seasoned with salt, pepper, garlic powder, paprika
  • 85g roasted sweet potato, 1 cup roasted broccoli, 15g avocado
  • Top with 2 tbsp Simply Marzetti southwest ranch dressing.

Snack - Apple & PB Greek Yogurt Dip

Apples with caramel cream cheese dip for Thanksgiving

Shutterstock

150g Oikos Triple Zero Vanilla Geek Yogurt mixed with 1 tbsp PB powder; 1 medium granny smith apple sliced.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Dinner: Cheesy Beef & Rice Skillet

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients: 1 lb lean ground beef seasoned with garlic powder, salt, pepper, cumin, paprika; 1 package (2 cups) microwave brown rice; 1 can diced tomatoes & green chilis; 1/2 cup shredded cheddar; 1/2 cup low-fat cottage cheese.

Instructions: Brown the beef, season, and add the tomatoes/green chilies (don’t drain); add the cooked rice and cheese, simmer until melted (2-3 minutes), then add in cottage cheese & stir.

Makes 4 servings.

Dessert: Protein Cookie Dough

Raw cookie dough with chocolate chips on wooden board

Shutterstock

Buffalo Chicken Wrap

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space

Shutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • 1 whole-grain wrap
  • 4 oz shredded rotisserie chicken
  • 2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • Shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

Taco Bowl

Cooking ground turkey meat in frying pan for a meal prep

Shutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Creatively lit, a fresh raw cube of diced red beef meat prepared for cooking, shot against a dark rustic background with placement to copy the space.

Shutterstock

And in a third post, she shares three more dinner options.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli

(35g protein, 400 cals per serving).

Slow Cooker Salsa Chicken

mexican chili chicken stew

Shutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving)

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving).


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

Nutrition & Diet

I Lost 30 Pounds While Eating These High-Protein Foods

Denise Hamdan
Copyright denisehamdan/TikTok
Alek Korab
By Alek KorabSep 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Losing weight and achieving your fitness goals can seem daunting, but with the right approach, it's entirely possible. Denise Hamdam, a fitness enthusiast who successfully lost 30 pounds and completed a body recomposition, shares her weight loss journey and the key strategies that helped her transform her physique in a new TikTok video. From calculating macros to following a high-protein diet and implementing an effective workout routine, Denise's experience offers valuable insights for anyone looking to embark on their own fitness journey. Let's dive into the methods she used to achieve her impressive results.

I Started by Calculating My Macros

@denisehamdan

Replying to @Alex E. • ive had lots of people ask me nuitrional questions so I hope this clears it up!! •The Macro Calculator link is below⬇️ https://www.katyhearnfit.com/macro-calculator #fyp #highprotein #highprotiendiet #macros #macrocalculator #diet #highprotiendiet

"The first thing I did when I realized that I wanted to change the way I look was I used a macro calculator, and for those who don't know what a macro calculator is, it's basically when you just put your weight, height, activity level and gender into this calculator and it gives you an amount of calories and protein to eat to get the body you're looking for," Denise says in the video.

I Tracked My Calories

"The next thing I did on my weight loss journey was to track calories. A lot of people might find this controversial and say that you should eat intuitively, which basically means just eating depending on what your body needs. However, as a beginner or someone who wants to ensure that they see results, I do recommend tracking calories just because it makes us very aware of the things we consume daily that may not be the best for us," Denise says in the video.

I Focused on Single-Ingredient, High-Protein Foods

"After I got the eating right and I figured out what I needed to eat every day to get the body that I wanted, I had to develop a nutritional plan. It consisted of a single ingredient: high protein and low calories. Often, what I mean by single ingredient high protein options is that I do not mean a Quest protein bar. I do not mean a Fairlife protein shake. I mean eggs, Turkey, chicken, just single ingredient things that contain a higher amount of protein with a lower calorie," she says.

I Created a Workout Plan

"Next, the very important thing I did on my weight loss journey was construct a workout plan that had me in the gym five to six days a week. A workout split consisted of cardio and abs twice a week, eggs and glues twice a week, upper body one day and a free cardio day, and then a rest day," Denise says.

I Used Progressive Overloading

"What do I mean by progressively overloading? Good question. That means when you are over time, increasing the weights on the workouts that you're doing. So, let's say I'm doing bicep curls, and I start at age 15. Let's say I'm a month in, and I'm like, oh my God, this kind of feeling a little light. Then I move to 17.5 for another month. Now, I am moving into my twenties. You're progressively getting heavier, and that causes your muscles to grow," she says.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

I Followed the 80/20 Rule

"Lastly, a big thing that helped me on my weight loss journey is following the 80/20 rule. What is the 80/20 rule? That's another really good question. The 80/20 rule is a nutritional thing, and it's basically the concept that 80% of the time, you are eating foods that are high protein, low calorie, healthy, and will help you achieve your goals, and 20% of the time, you're eating whatever … you want," Denise says in the video.

I Aimed for a Calorie Deficit with High Protein

"So in the video, it says to eat plenty of protein, but overall eat less food, and with that, it just means to be in a calorie deficit and within that deficit eating a lot of protein. The tricky part is knowing how much protein to eat every day," she says.

Here's What I Eat in a Day

"To start my day, I had my skinny iced caramel macchiato from Starbucks. When I got home later, I made a yogurt bowl and a Turkey bacon sandwich…. Later in the day, I made a Turkey wrap using the Chitter Joe's Buttermilk Ranch dressing, and it's literally my new favorite thing," Denise says in another video.

"After that, I took my creatine, and I take two tablets twice a day. Later, I had the Core Power chocolate shake. I've never had it before, but it's low-key my new favorite flavor. For dinner, I had the beef and broccoli stir fry from Trader Joe's. The sauce that came with it was kind of fattening, so I used the teriyaki sauce from PF Chang's instead. And finally, for dessert, I had some ice cream and a fiber bar. I ended my day with around 1,700 calories and 123 grams of protein," Denise says.

RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Another Day of High-Protein Eating

"I was super busy today and did not have a lot of time to make breakfast, so I quickly made some protein iced coffee and topped it off with some cold foam. For the actual food, I made two eggs and some turkey sausages. For lunch, I decided to make a tuna salad sandwich. I don't know about y'all, but I do not let the texture of plain tuna by itself, so I decided to chop up some celery to make it more crunchy. It actually ended up being super good, though, and I added some light mayo as well. With that, I had a Greek yogurt bowl, some granola, and honey," Denise says.

"For a pre-workout snack. I had some of my favorite Himalaya popcorn because I've been so obsessed with this stuff to feel my workout. I had an oxy-shredded energy drink, and I've never tried this stuff before, but I literally had the best workout ever because of it. For a post-workout snack, I had a chocolate Fairlife shake. And finally, for dinner, I decided to make some protein spaghetti because I was trying to search for a protein spaghetti recipe and literally found nothing, so I made it myself. And lastly, for dessert, I had some Halo Top because I could not end the day without a sweet treat," she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 45 Lbs These 4 High-Protein Meals

Katie Dunlop Love Sweat Fitness
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackFeb 17, 2025
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

Standing in your kitchen, staring at all those meal prep containers, you might feel overwhelmed. The tiny portions, the time commitment, the expense – it can all seem like too much. Katie Dunlop once felt the same way, until she discovered a system that changed everything.

"When I first started my 45-pound weight loss journey, I felt like meal prepping was so unrealistic," Katie shares. "But I realized I was missing out because it makes it so much easier to stay on track with your goals." Now a certified personal trainer, Katie has maintained her weight loss by developing an efficient meal prep system that delivers 100 grams of protein daily while keeping preparation time under an hour.

A Simple Approach to Meal Prep Success

"One of the biggest misconceptions is that eating healthy or eating to lose weight has to be really restrictive," Katie explains. Her approach proves otherwise – preparing four protein-packed meals, including breakfast, lunch, dinner, and a snack, in just 56 minutes.

Essential Tools for Quick Prep

Before starting your meal prep journey, Katie recommends having these basics:

  • Portion-controlled containers (bento boxes or glass containers)
  • Mason jars for dressings and overnight oats
  • A dedicated sheet pan for cooking meat
  • Basic mixing bowls
  • Air fryer and Instant Pot (optional but time-saving).

Meal 1: High-Protein Breakfast Tacos

"These breakfast tacos alone give you 20 grams of protein, which is absolutely amazing for starting your day," Katie notes. Her recipe combines eggs and egg whites for balanced protein and healthy fats. "We're going to do eggs and egg whites, and this is gonna really help balance out so you're not getting too much fat per serving," she explains. She adds turkey sausage and sneaks in spinach for extra nutrients. The tacos can be made with either grain-free or corn tortillas, depending on your preferences. "You can obviously do anything with this, but it's just kind of the easiest way to make a bunch all at once," Katie shares.

Meal 2: Protein-Packed Loaded Caesar Salad

Katie's reinvented Caesar salad starts with perfectly cooked chicken breast. Her secret? "Non-fat Greek yogurt, which is super high in protein. It's going to help lock in a bunch of the moisture for our meal prep chicken," she reveals. The chicken is seasoned with an Italian blend and extra garlic, then baked at 450°F for about 20 minutes. For the dressing, Katie creates a protein-rich alternative: "This is truly the simplest caesar-style dressing you could make without all the fats, but still tasting rich and creamy." The dressing combines Greek yogurt, lemon, garlic, Worcestershire sauce, salt, and pepper. She adds chickpeas for additional protein and carrots for crunch instead of traditional croutons.

Meal 3: Quick High-Protein Stir-Fry

The dinner prep focuses on a flavorful ground beef stir-fry. "I'm using 85/15 lean ground beef, so I don't really need to add any oils because it's going to have them in there naturally," Katie explains. Her homemade sauce combines coconut oil, amino acids (or coconut aminos), toasted sesame oil, and sriracha. "I avoid buying teriyaki sauce because they're loaded with sugars," she notes. The rice is cooked in bone broth instead of water: "It's those little sneaky ways you can get in more protein. It's going to add a little bit of calories, but honestly who cares - you're getting good healthy protein, all the nutrients and minerals."

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

Meal 4: Chocolate Chunk Overnight Oats

"What I like about doing overnight oats is you can make it hot or cold," Katie shares. Her protein-rich snack combines oats with chocolate protein powder and almond milk. "You could do chia seeds as well if you'd prefer those," she suggests. For added flavor and nutrients, she tops each portion with banana and peanut butter. "These are actually like a really good size and you're still gonna get a decent amount of protein in them," she explains. The recipe provides about 20 grams of protein per serving.

Time-Saving Strategies

Katie's efficient approach includes:

  • Starting with the longest-cooking items first
  • Using multiple cooking methods simultaneously
  • Preparing sauces while other items cook
  • Immediate portioning into containers.

Storage Tips for Success

"I like dressing them later, not ahead of time," Katie advises about salads. She recommends storing dressings and sauces separately in small mason jars, adding them just before eating to maintain freshness. For the breakfast tacos, she recommends thinking of them like street tacos - smaller portions that are satisfying and protein-rich. With salads, she suggests: "You can go wild obviously with as much greens if you're like I need to pack it in." For the stir-fry, she recommends about a half cup of rice per container, adding the sauce just before eating.

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

Making Healthy Sustainable

Through her journey of losing 45 pounds and keeping it off, Katie has proven that meal prep doesn't have to be overwhelming. "Through my own weight loss journey, I lost 45 pounds, I've kept it off, I like transformed my life," she shares. Her system demonstrates that with the right approach, anyone can prepare a week of protein-rich, weight-loss-friendly meals in under an hour.

Ready to transform your meal prep routine? With these four protein-packed meals and smart prep strategies, you can prepare a full week of healthy eating in under 60 minutes, making weight loss both achievable and sustainable. 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 42 Lbs With 5 High-Protein Meals

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackFeb 12, 2025
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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. 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 50 Lbs at 50: 6 High-Protein Meals

Denise Kirtley fiftyfitnessjourney
Copyright fiftyfitnessjourney/Instagram
Leah Groth
By Leah GrothFeb 06, 2025
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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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Do you want to lose weight but feel like it’s an uphill battle over 50? Denise Kirtley is a 54-year-old transformation coach who looks half her age. In a recent post she opens up about her diet, revealing what she eats in a day. “I lost 50 lbs at age 50…This is a recent day of eating on a training day,” she writes, adding that she aims for 160 grams of protein, 230 grams of carbohydrates, 55 fat grams, and 2,055 calories.

Collagen Coffee

“Every day for me starts with coffee plus collagen,” she says in the post. She claims that the collagen she uses “has a compound that promotes skin elasticity and firmness and I do feel like it’s helped my skin bounce back from weight loss over the past four years,” she says.

15 Protein, 0 Carbs, 0 Fat

Breakfast

She moves onto a hearty breakfast. English Muffin Sandwich with Veggie Sausage, an Egg and Laughing Cow Cheese + Berries.

26 Protein, 50 Carbs, 12 Fat

Second Breakfast

She then eats her second meal, another breakfast. Protein Oats with Banana, Pomegranate and Yogurt.

40 Protein, 58 Carbs, 6 Fat

Lunch

For lunch, she eats her healthier version of meat and potatoes. 93% Lean Ground Beef with Potatoes, Veggies and Pickled Onions.

33 Protein, 46 Carbs, 8 Fat

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

Snack

Between lunch and dinner she will fuel up with a hearty snack. Veggie Tray with Egg, Hummus and Crackers.

17 Protein, 29 Carbs, 16 Fat

Dinner

And finally, she finishes off her day with a big dinner. Turkey Meatballs, Purple Yam, Broccoli and Laughing Cow Cheese.

27 Protein, 46 Carbs, 12 Fat

She Doesn’t Starve Herself

“Gone are the days where I believed I had to STARVE myself and be SKINNY. These days, I know we have to FUEL our bodies to get STRONG,” she writes. “I make a point to prioritize protein and lately I’ve been keeping a close eye on my fiber intake as well. My fiber on this day was 29g. (A good general recommendation is to shoot for about 25g) I hear from a lot of you that having more meal ideas is important so I hope this helps!”

Other Habits Helped Her Lose Weight

In another post, she reveals a few of the other habits that helped her get into the best shape of her life. “My Midlife Sisters!! The plan has changed! We’re not chasing skinny anymore…we’re going for STRENGTH now. Here’s the plan: First, we’re BELIEVING it’s possible for us to become fitter than ever in midlife. (It is!!) This all starts with belief,” she says.

Strength Trainings

Another habit that helped her get into great shape was strength training. “We’re switching from prioritizing cardio to lifting weights,” she says in the post. She recommends two to three times a week – or more – to get the best results.

And, Changing Her Mindset

Nutrition was also key. “We’re going to eat more protein…a lot more! Our target is about 1g protein per pound of your ideal bodyweight per day. We’re understanding the right amounts and combinations of foods to get us to our physique goals. Tracking macros is the way!” she says. However, she also make mental shifts. “We’re not just focusing on physical changes…that’s where we’ve failed in the past. We’re going for lifelong changes through changing our mindsets, having positive outlooks and creating habits.” 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 10% Body Fat by Walking—After Fixing These 10 Common Mistakes

Chalene Johnson chalenejohnson
Copyright chalenejohnson/Instagram
Christopher Roback
By Christopher RobackApr 28, 2025
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.

After decades of creating high-intensity workout programs and selling millions of exercise DVDs, Chalene Johnson decided to give her body and mind a break. At 55 years young, with nearly 30 years in the health industry and almost 900,000 Instagram followers, Chalene made a dramatic change to her fitness routine last year. "In the last year, I switched up my cardio routine to just walking, which helped me to lose 10 pounds and 10% body fat," she reveals. The mental and physical benefits were so profound that her husband jokes she thinks she invented walking. These are the exact mistakes Chalene fixed to transform her body through walking—and how you can do the same.

Not Walking Nearly Enough

Most Americans only walk between 4,000-6,000 steps daily—what Chalene calls "inactivity." "Whatever it is you're doing right now, I would suggest that you try to increase that," she advises her followers. For weight loss, Chalene recommends increasing your daily steps by 5,000, which equals about an hour of walking for most people. The beauty of walking is flexibility: "That's the greatest thing about walking is it doesn't have to be all continuous," she explains, noting how she and her husband break up their walks throughout the day.

Walking Too Slowly

Your body quickly adapts to any exercise routine and begins burning fewer calories. "Once something is no longer challenging for us, our bodies adapt, and that's when they stop burning as many calories," Chalene explains. She discovered this principle during scientific testing of her Turbo Jam workout. Despite being the hardest worker in the room, she burned the fewest calories because her body had completely adapted to the routine. The solution? "You can do it by walking faster, by adding a weighted vest," or by finding challenging terrain like hills or hiking trails.

Ignoring Your Diet

While walking is fantastic for health, nutrition remains crucial for weight loss. "The most important piece is your nutrition," Chalene emphasizes. Though she doesn't obsess over counting calories anymore, she focuses on creating a slight energy deficit with quality foods. Chalene specifically recommends that "women over 40" increase "protein and fiber and water intake." These adjustments make a tremendous difference in weight management, especially when combined with consistent walking.

Skipping Strength Training

Walking alone isn't enough—muscle is key to transformation. "I don't even think of walking as my workout. I think of it as like my life force," Chalene says. While walking brings her joy and consistency, she maintains regular strength training because "muscle is the secret to your weight loss. It's the secret to your metabolism. It is the secret to your longevity." Chalene warns against becoming "skinny fat"—being small but unhealthy due to high body fat percentage—and instead advocates for building muscle to naturally balance hormones and control hunger.

Missing Opportunities for Extra Steps

Every step counts toward your daily energy expenditure. "All of it is energy out," Chalene points out. She found creative ways to accumulate more steps—replacing phone scrolling time with walking in place adds "an extra 500, sometimes an extra thousand calories a day." Small changes add up significantly: "The average person clocks between 200 and 300 steps in just three to five minutes." Chalene suggests parking farther from store entrances and taking stairs instead of elevators. She's had "so many people reach out and say, 'Chalene, I've lost 15 pounds just because I bought a walking pad and I put it in my living room.'"

Not Tracking Your Progress

Chalene made this mistake herself—assuming she was getting plenty of steps until she actually started tracking them. "What we track, what we are monitoring, we can improve," she explains. Research shows "the group that was tracking their step count was almost 60% more active" than those tracking only exercise minutes. Chalene sets progressive goals, starting with just increasing by "three to 500 steps per day." Her current goal is "19,000 steps a day," and tracking keeps her accountable and motivated.

Sticking to the Same Walking Routine

Our bodies constantly try to conserve energy and will burn fewer calories when they adapt to a routine. "The easiest way to kind of trick your body is to change up your routine," Chalene advises. She alternates between treadmill walking, outdoor walks, and different terrains. "If you're always walking in a treadmill, change it up. Get outside and walk," she suggests. Adding a weighted vest (called "rucking" from military terminology) is another excellent way to increase intensity. Even simply "walking in a new place" keeps mind and body engaged.

Expecting Overnight Results

Sustainable weight loss through walking requires patience and consistency. Chalene's physical transformation took months of dedicated effort. "It's a combination of knowing how much is coming in and making sure a lot more is going out," she reminds people frustrated by slow progress. The benefits extend beyond weight loss—improved mental clarity, better sleep, and reduced stress appear before significant scale changes. Consistency is key to seeing the transformative effects Chalene experienced.

Walking Without Purpose

Chalene structures different walks throughout her day with specific intentions. Her morning walk is "30 to 40 minutes" at "a moderate pace." During work hours, she walks "very slow" on a treadmill desk while handling emails. Before strength training, she does "30 minutes of intense walking" in "zone two, sometimes pushing it into zone three." In the evening, she and her husband take a "30 minute lower intensity walk after dinner" which "helps us to digest our food. It also has helped us to not overeat for dinner." Each walk serves a different purpose in her overall health strategy.

Forgetting Walking Should Be Enjoyable

Unlike high-intensity workouts that required her to "psych myself up," Chalene is "always in the mood to walk." The sustainability factor is why walking succeeded where other exercise routines eventually failed. "It's just, it's helped me to deepen so many of my relationships" through conversations that would be impossible during intense exercise. She values getting "outside every single day" when previously "there were probably weeks where I didn't get outside at all." The enjoyment factor explains why walking has become her consistent daily habit for both physical and mental wellbeing.

Chalene's Exact Daily Walking Schedule

Here's precisely how Chalene structures her walking routine:

  • Morning: "30-40 minute" moderate pace walk followed by stretching
  • During work: Slow walking on a treadmill desk while checking emails
  • Pre-strength training: "30 minutes of intense walking" (zone 2-3)
  • Evening: "30 minute lower intensity walk after dinner" to aid digestion
This routine combines different intensities, environments, and purposes to maximize both the physical and mental benefits of walking. By fixing these common mistakes and embracing walking as a lifestyle rather than just exercise, Chalene transformed her body and mind in ways decades of high-intensity workouts never achieved. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nutrition & Diet

6 High-Protein Meals That Keep This Dietitian Full

Kayla Farrell RDN freshcommunications
Copyright freshcommunications/Instagram
Leah Suzanne
By Leah SuzanneApr 28, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

Are you looking for some new, nutritious meal ideas? Kayla Farrell is a Registered Dietitian and Senior Account Executive at FRESH Communications. We recently asked her about the go-to high-protein meals that help her stay full for hours. She reveals two breakfasts, lunches, and dinners that she eats on repeat to keep herself satiated.

Breakfast: Overnight Oats

Mixed,Berries,Overnight,Oats,With,Almond,Flakes,In,Glass,Jar,​Overnight OatsShutterstock

“Overnight oats are an easy way to add more whole grains and protein to your day. Make a batch at the beginning of the week and enjoy for quick breakfasts and snacks,” says Farrell. “Add protein and fiber-rich foods like nut butter, flaxseed, chia seeds, milk of choice or protein powder to the overnight oats to stay fuller for longer and meet protein needs. Add additional toppings, like almonds and blueberries, once ready to eat.”

Breakfast: Sourdough Toast

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,A​StarchesShutterstock

Sourdough toast is another easy and customizable breakfast that's full of protein. “Sourdough bread has around 8 g protein per slice. On the sweeter side, pair with your favorite nut butter, fresh berries, chia seeds and a light drizzle of honey. For a savory breakfast , add mashed avocado and two scrambled eggs with a dash of hot sauce,” says Farrell.

Lunch: Poke Bowls

Hawaiian tuna poke bowl with seaweed, avocado, red cabbage, radishes and black sesame seeds

Shutterstock

She also enjoys poke bowls, which are “easy to make by marinating cubed fish of choice in vinegar or citrus dressing” and served chilled (More on how to prepare an easy poke here). “As a registered dietitian, I recommend sushi-grade Chilean salmon because it's low in mercury and is full of omega-3 fatty acids. Add edamame for an extra kick of protein!” she says.

Lunch: Roasted Chickpea Bowl

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

“A roasted chickpea bowl is a plant-powered lunch that is full of protein,” Farrell says. “Quinoa and chickpeas provide a hearty base and a solid protein punch, plus fiber to stay full. To boost the protein even more, try tossing in a hard-boiled egg, a sprinkle of hemp seeds, or a drizzle of Greek yogurt-based dressing.”

Dinner: Grilled Salmon

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Grilled salmon with spinach and brown rice is full of healthy omega-3 fats, “the brain-boosting nutrient found in salmon that makes this a top protein choice,” she says. “Fish have varying amounts of omega-3 fats. As a registered dietitian, I recommend salmon from Chilebecause it's particularly high in omega-3s than other types of fish and is low in mercury.”

Dinner: Stir Fry

Stir fry chicken, sweet peppers and green beans. Top view

Shutterstock

A simple stir-fry can be a go-to solution for getting a quick, flavorful dinner on the table with minimal fuss. “Start by choosing a protein, like chicken or tofu, then toss in a colorful mix of veggies like bell peppers, onions, broccoli, or snap peas. Add a splash of soy or teriyaki sauce and sesame seeds for a flavor boost. If you're in a pinch and don't want to order takeout stir-fry, try Kevin's Natural Foods Stir-Fry Kits that include all the ingredients needed and are ready in less than 10 minutes,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Foods That Work Like Ozempic to Control Your Appetite Naturally

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 28, 2025
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.

We've all been there—staring at the pantry an hour after dinner, somehow still hungry despite eating a full meal. The battle against cravings can feel impossible to win. That's why medications like Ozempic have become so popular—they literally change how your brain responds to food.

Thomas DeLauer knows this struggle firsthand. Once overweight himself, he transformed his body using the science of nutrition and now coaches professional athletes. With over 3.68 million YouTube subscribers, DeLauer combines cutting-edge research with real-world experience to deliver practical solutions anyone can use.

"The key is understanding how your body naturally produces GLP-1, the same hormone these medications target," DeLauer explains in his post. The good news? Certain foods can trigger similar mechanisms in your body without a prescription. Add these options to your daily routine and finally take back control of your appetite—naturally.

How Ozempic Changes Your Brain's Food Perception

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

Ozempic works by mimicking GLP-1, a hormone that regulates hunger at the brain level. "It changes how we look at food, or at least how our brain sort of looks at food," DeLauer says in his post. In a study published in the journal Diabetes, researchers found something remarkable about GLP-1's effects.

"Compared to placebo, when GLP-1 was in the equation, the brain didn't even react to pictures of food the same way," DeLauer notes. Your brain literally perceives tempting foods differently when GLP-1 is present, which explains why Ozempic users often report reduced cravings.

The GLP-1 Challenge: How These Foods Help

The problem with naturally produced GLP-1 is its short lifespan. "GLP-1, when naturally released within the body, only lasts for a couple of minutes before an enzyme comes in and snips off two of the peptides on that chain and basically renders it useless," DeLauer explains. This enzyme, called DPP-4, is what we need to target.

The foods below work in two ways: some boost your natural GLP-1 production, while others inhibit DPP-4, helping your body's natural GLP-1 stay active longer. It's this two-pronged approach that makes them so effective.

1. Protein-Rich Foods

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

Protein is your most reliable GLP-1 stimulator. "When you consume protein, you feel so satiated. You have a pretty serious continuous release of GLP-1," DeLauer states. This explains why protein-rich meals keep you satisfied longer than carb-heavy alternatives.

Your body releases a steady stream of GLP-1 while digesting protein, sending continuous signals to your brain that you're full. Make protein the centerpiece of every meal for natural appetite control that mimics Ozempic's effects.


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

2. Soluble Fiber Sources

Bowl of shirataki noodles​Low-Carb Noodle SolutionShutterstock

Soluble fiber works alongside protein to boost GLP-1 levels. "Fiber is really important, particularly soluble fibers," DeLauer emphasizes. These fibers slow digestion and create a physical feeling of fullness while simultaneously triggering GLP-1 release.

"Glucomannan fiber, like shirataki noodles, huge effect there," DeLauer adds. These zero-calorie noodles are nearly pure soluble fiber, making them an ideal addition to meals when you're trying to manage hunger naturally.

3. Allulose Sweetener

A view of a hand holding a bottle of Wholesome Allulose sweetener on display at a local big box grocery store.​2. Allulose: The Sweet SecretShutterstock

Unlike other sweeteners that can trigger cravings, allulose actually helps control appetite. "Allulose is one of the most potent stimulators naturally of GLP-1," DeLauer reveals. This makes it uniquely valuable for anyone trying to satisfy a sweet tooth without sabotaging hunger control.

"You could take a tablespoon of the stuff just to curb your appetite," he suggests. Use it in coffee, baking, or even take it straight for a quick appetite reset between meals—a natural way to get some of the same benefits as Ozempic.

4. Sacha Inchi Seeds

Image of sacha inchi peanut seed on white background

Shutterstock

These little-known seeds offer a powerful combination of benefits. "The protein in a Sacha Inchi seed releases 10 different peptides when you consume it that actually inhibit DPP-4," DeLauer explains. This means they not only stimulate GLP-1 production but also prevent its breakdown.

"I just recommend eating straight up Sacha Inchi seeds. They're high in fiber, zero net carb anyway," he adds. Keep a small bag handy for a convenient hunger-fighting snack that works on multiple levels.

5. Citrus Fruits and Peels

fresh orange fruits with leaves as background, top view​OrangesShutterstock

The humble orange peel contains powerful compounds for appetite control. "There's something called malvidin in citrus. So, citrus in general, along with the actual peel itself, has a pretty strong DPP-4 inhibition effect," DeLauer says.

His practical suggestion? "I would recommend zesting some oranges and putting it in something." Add citrus zest to your water, tea, salad dressings, or protein shakes for an easy DPP-4 inhibitor boost that helps your GLP-1 stay active longer.

RELATED:20 Possible Ozempic Side Effects

6. Grapes with Seeds

A bunch of white grapes between the grape leaves in a vineyard of G\u00fc\u00edmar, Tenerife, Canary Islands, Spain, Marmajuelo or Bermejuela grape varietyShutterstock

Don't reach for seedless grapes if you're trying to control hunger. "Grape seeds have a strong DPP-4 inhibition effect," DeLauer points out. The seeds contain compounds that help your natural GLP-1 stay active longer.

"I like the grapes with the seeds because they're not adulterated and twisted up anyway," he adds. The combination of fiber, natural sugars, and DPP-4 inhibitors creates a powerful appetite-controlling snack that works similarly to how Ozempic keeps GLP-1 active.

7. Shellfish and Mollusks

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian diet​19. OystersShutterstock

Seafood lovers will appreciate this next tip. "Mollusks—so eating clams or eating oysters or eating mussels—have actually a very strong DPP-4 inhibition effect," DeLauer reveals. These shellfish help your GLP-1 stay active longer in your system.

While eggs provide similar benefits, "Eggs also, just not quite as strong as mollusks," he notes. Consider adding more shellfish to your meal rotation for better appetite control that mimics how Ozempic works.

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

8. Curcumin (Turmeric)

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,Rhizome​TurmericShutterstock

For a truly powerful natural approach, look to turmeric's active compound. "Curcumin has an effect on DPP-4 inhibition for 24 hours. And it doesn't just sort of downregulate it. It can actually really inhibit it," DeLauer explains.This makes curcumin perhaps the most potent natural DPP-4 inhibitor available. For maximum benefit, DeLauer suggests: "Put a teaspoon of curcumin in a protein shake. You're barely going to taste it." This combination gives you both increased GLP-1 production and extended activity—the same mechanisms that make Ozempic effective, but through natural foods. 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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