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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.

Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein

Hit your protein goals with these quick and delicious meal prep recipes.

Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Copyright fitfoodieselma/YouTube
Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Nutrition & Diet

Struggling to hit your daily protein goals while juggling a busy schedule? You're not alone. Whether you're building muscle or simply trying to eat healthier, getting enough protein can feel like a full-time job. But recipe creatorSelma (@Fitfoodieselma) has a solution that might make your life easier.

As someone diagnosed with IBS at 15, Selma has mastered the art of creating nutritious, gut-friendly meals that don't skimp on flavor. With over 3 million followers, she's known for sharing recipes that are both health-conscious and practical. In a recent post, she's sharing four protein-packed recipes that will help you reach 100g of protein daily. "I'm currently trying to build muscle, so aiming for 80-100g of protein," Selma shares.

Start Your Day with Apple Pie Protein Pancake Bowls

Transform your morning routine with these cozy fall-inspired pancake bowls. "I use high-protein Greek yogurt that contains 13 grams of protein per hundred grams," says Selma. The recipe combines eggs, protein-rich yogurt, and gluten-free flour, topped with fresh diced apples and cinnamon. "You could also use regular flour if you're not celiac, intolerant to gluten, or an IBS sufferer," Selma notes.

These pancake bowls are baked at 180°C (350°F) for about 25 minutes in greased glass containers or ramekins. "They are so fluffy and taste just like apple pie. A fun breakfast idea for fall," she adds. Selma typically preps four servings at a time, perfect for several days of protein-packed breakfasts.

Pack These Protein-Rich Noodle Soup Jars for Lunch

When the weather turns cold, Selma's noodle soup jars are the perfect portable lunch. "Now that the weather is getting colder, it's time to start making soups again," she shares. "You guys really like my noodle soup jars, so I'm making a new version of them."

The assembly is simple but strategic. Start with a homemade broth concentrate at the bottom: soy sauce, chili-infused olive oil, sesame oil, vegetable bouillon, and chili flakes. Layer in your protein source - Selma uses tofu, but notes "you could also use chicken, for example." Add thinly sliced broccoli heads ("so that they will cook quickly"), mushrooms, chopped bell peppers, quick-cooking rice noodles, and sugar snap peas.

Pro tip from Selma: "I take a jar to room temperature about 10 minutes before adding the hot water so that the glass won't break." Simply pour boiling water over the ingredients, stir, and wait five minutes for the noodles to cook. "Such a fun and easy meal," she adds.

Yourself to Healthy Protein Brownies

Who says you can't have brownies while hitting your protein goals? Selma's protein-packed brownies combine bananas, eggs, olive oil (though she mentions "you could also use coconut oil or melted butter"), almond flour, unsweetened cacao powder, and two scoops of vegan chocolate protein powder.

The secret to perfect protein brownies? "I sprinkle three pieces of 80% dark chocolate that I cut into chunks on top, but that's totally optional," Selma reveals. Baked at 180°C (350°F) for about 20 minutes, "these brownies are very moist, soft, chocolatey, and delicious."

End Your Day with Chicken Lentil Curry

For dinner, Selma combines lean protein with fiber-rich lentils in a flavorful curry. The magic starts with the marinade: "I mix together Greek yogurt, juice of two limes, curry powder, olive oil, salt, pepper, and chili flakes," she explains. After marinating the chicken for 30 minutes, it's cooked on a non-stick pan for about eight minutes.

The protein punch comes from both the chicken and lentils: "When the chicken is almost cooked, I add three diced bell peppers and one can of red lentils and stir," Selma says. She finishes the curry with low-fat cooking cream, though she notes, "You could also use light coconut milk." After simmering for 10 minutes and serving with rice, you've got what Selma calls "such an easy and tasty meal."

RELATED:Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

Tips for Successful Meal Prepping

Selma typically preps three days' worth of meals at a time, making four servings of breakfast and six servings of everything else. She emphasizes personalization in protein intake: "We are all different and need different amounts of food. It's recommended to eat between 0.8 - 2 grams of protein per kilogram of body weight, depending how active your lifestyle is."

Expert Take: How Much Protein Do You Really Need?

According to Harvard Health, protein needs vary significantly based on age, activity level, and health goals. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but this is just the minimum to prevent deficiency. For active individuals and those over 50, protein needs may increase to 1.2 to 1.5 grams per kilogram of body weight daily.

RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger

The Science of Protein Timing

Harvard Health experts stress that spreading protein intake throughout the day is more effective than consuming it all at once. They recommend consuming 15-25 grams of protein at each meal, which aligns perfectly with Selma's meal prep approach. This strategy helps maximize muscle protein synthesis and supports overall health goals.

All recipes are gluten-free and lactose-free, making them suitable for various dietary needs. Whether you're building muscle like Selma or simply trying to maintain a healthy diet, these protein-rich meal prep recipes offer a delicious way to reach your daily protein goals while saving time during the week. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

I Lost 42 Pounds with These 6 High-Protein Meals

Liezl Jayne Strydom
Copyright Liezl Jayne/Facebook
Alek Korab
By Alek KorabOct 18, 2024
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Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Maintaining a healthy weight can be a challenge, especially when juggling a busy lifestyle. For many, finding nutritious, satisfying meals that support weight loss goals is a constant struggle. Liezl Jayne Strydom, a YouTube influencer with 1.2 million followers, faced this challenge head-on and successfully lost over 40 pounds by transforming her eating habits. Now, she's sharing her weight loss journey and the meal plan that helped her achieve her goals.

The Importance of Protein in Weight Loss

By now, we all know that protein is crucial for a healthy body. But why? "Protein is one of the most important things you need to be eating enough of every single day if you have a goal of weight loss in mind," says Certified clinical nutritionist Autumn Bates.

Liezl echoes this sentiment, adding, "During this time 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."

Calculating Your Protein Needs

Bates recommends a simple formula for determining your daily protein intake: "Multiply your weight in pounds by .73 to find out how much protein to take in every day." For example, a 150-pound person would need about 109.5 grams of protein daily for weight loss. Liezl adds, "If you ate all of this [in her meal plan], you'd be getting more than a hundred grams of protein for the day."

Start Your Day with a Protein-Packed Breakfast

Liezl kicks off her day with a simple yet nutritious breakfast. "I'm starting with two eggs, but you can also use a vegan egg replacer," she explains. Her spinach fried eggs on toast take just five minutes to prepare. Bates supports this choice, saying, "I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit."

Boost Your Morning with a Protein-Rich Coffee

To complement her breakfast, Liezl prepares an easy iced coffee. "It's got seven grams of protein in it, it's only 80 calories, and it's dairy-free," she notes. The recipe includes soy milk for its high protein content and creaminess.

Enjoy a Quick and Nutritious Lunch

For lunch, Liezl opts for a Mexican-inspired black bean salad with tortilla chips. "This is the kind of thing that I would've eaten for lunch a lot when I was trying to lose weight," she recalls. The salad includes cucumber, tomatoes, avocado, black beans, and cilantro, dressed with lime juice and olive oil.

Practice Portion Control

Liezl emphasizes the importance of portion control, even with healthy foods: "You can use about 140 calories worth of tortilla chips, which I find is usually the serving size on most bags of tortilla chips."

Satisfy Your Sweet Tooth with a Protein Smoothie

To curb post-lunch cravings, Liezl recommends her three-ingredient mango protein smoothie. "This is a great pre or post-workout snack if you want that, or just a little sweet tooth satisfier," she says. The smoothie combines frozen mango, protein powder, and almond milk, providing 25 grams of protein.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Prep a Flavorful Dinner for Multiple Meals

Liezl's dinner is a honey chicken dish with rice and green beans, which she meal preps for several days.

"My favorite thing about this meal is that it's amazing meal prep. So what I usually do when I'm making dinner is just make enough for a few servings," she explains.

Bates supports this approach, recommending chicken as a lean protein source: "About three ounces of cooked chicken breast will have around 27 to 28 grams of protein."

Explore Other Protein-Rich Dinner Options

While Liezl focuses on chicken, Bates suggests other protein-rich alternatives. "Three ounces of cooked salmon has about 22 grams of protein," she notes. For red meat lovers, Bates adds, "Three ounces of cooked beef has around 22 grams of protein, and it's so easy to use."

RELATED: 7 Things You Should Do to Boost Fat Burning

End Your Day with a Light, Protein-Rich Snack

For a late-night snack, Liezl suggests a simple veggie and hummus plate. "This is a high protein, high fiber snack before bed and it's very simple," she says. The snack includes cucumber, snap peas, and a quarter cup of hummus. Bates offers another option: "I love cottage cheese. Just about one cup will have between 24 to 28 grams of protein."

Customize Your Meal Plan

Liezl's meal plan is flexible, ranging from 1,200 to 1,800 calories per day. "To customize this meal plan for 1,200 calories, you can have the breakfast, the lunch, and the dinner, which are all roughly 400 calories. And then just leave out the snacks," she advises. For higher calorie needs, she suggests adding in various snacks and smoothies. Liezl emphasizes, "We're all different. We all need a different amount of calories to lose weight in a healthy way, so I will show you how to do that."

Track Your Progress

Liezl emphasizes the importance of tracking: "All these recipes are going to be on my blog for all these meals and these snacks with all the calories, so you can get that there." This aligns with Bates' recommendation to closely monitor protein intake for optimal weight loss results.

As Liezl says, "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."

RELATED: The “Most Anti-Aging Exercise” That Fitness Experts Swear By

The "3 Meals and 3 Snacks" Formula for Success

Liezl's 42-pound weight loss journey was built around a straightforward meal plan:

3 Main Meals:

  1. Breakfast: Spinach fried eggs with toast
  2. Lunch: Mexican-inspired black bean salad with tortilla chips
  3. Dinner: Honey chicken with rice and green beans

3 Snacks:

  1. Protein-rich iced coffee
  2. Mango protein smoothie
  3. Veggie and hummus plate

This "3 Meals and 3 Snacks" approach formed the foundation of her successful weight loss, demonstrating that a balanced, protein-rich diet can lead to significant results without sacrificing variety or satisfaction. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour

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Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Ever stared at your kitchen wondering how to turn it into a meal prep powerhouse? Celebrity nutritional therapist and fitness expert Liezl Jayne Strydom has cracked the code. After transforming her own life by losing over 40 pounds through smart nutrition, she's developed a system to prep a full week of protein-rich meals in just one hour. Her approach isn't just about saving time – it's about making healthy eating effortless.

Start Smart with a 5-Minute Protein Snack

"I always start with the quickest recipe first – it gives you momentum," says Liezl in her post as she begins with a protein-rich chocolate pudding. She combines 12 Medjool dates, 4 cups of high-protein yogurt, almond butter, cocoa powder, and a touch of maple syrup and vanilla. "It's basically a healthier high-protein dessert, but we call it a snack," Liezl explains. For those avoiding dairy, she suggests: "If you do eat dairy, you can use Greek yogurt for this or if you want to go dairy-free, soy yogurt - those are really good high protein options."

Maximize Your Oven Time with Lunch Prep

"I'm prepping everything together – it's so much easier when you do all the chopping at once," Liezl shares. She starts by cubing sweet potatoes, chopping onions, and preparing chickpeas. "I like to cut this in big pieces for this specific lunch bowl... you'll see when it's all together," she explains while working with the onions. These ingredients are seasoned with rosemary and thyme before roasting at 400°F (200°C). She creates four portions of what she calls "autumn in a bowl," each topped with dairy-free feta and a fresh lemon wedge.

RELATED:This 15-Minute Walking Workout Has 87,000 People Burning Fat Without Leaving Home

Prep the Perfect Protein-Packed Dinner

"This recipe works beautifully with either chicken or tofu," Liezl notes while preparing her dinner option. She combines chicken pieces with tomato paste, Dijon mustard, maple syrup, and coconut aminos. "I know that sounds so weird, but just trust me on that. It balances out for sweet and sour," she assures about the maple syrup addition. She then adds quartered tomatoes and chunky onion pieces. "The big pieces of tomato make it so juicy," she explains, before putting it in the oven for just 20 minutes to make four flavorful portions.

Master Quick-Cooking Sides

Boiled quinoa in white bowl on brown wooden tableShutterstock

"When you use boiled water to start it, it goes much quicker," Liezl advises while preparing quinoa and rice. She uses about two-thirds of a cup of rice with one and a half cups of water, and similar proportions for quinoa. For the vegetables, she adds: "Green beans cook in about 10 minutes and I just toss them every now and again until they look cooked." These sides complement both her lunch bowls and dinner portions perfectly.

Batch Cook Protein Pancakes for Breakfast

"I'm going through a crazy pancake phase," Liezl admits while preparing four breakfast portions of blueberry protein pancakes. "I really like to use ripe ones. They really give it a lot more flavor than if you use green ones," she explains about the bananas in her recipe. She blends them with rolled oats, eggs, and basic pantry ingredients before folding in fresh blueberries. "You can use frozen, but it is slightly nicer with fresh. So up to you. I do think it's worth the fresh ones for this," she advises while efficiently making multiple pancakes at once.

Customize Your Portions

"Each meal is roughly 400 calories, which makes it incredibly easy to customize," Liezl explains. She's currently "trying to build a little bit of muscle" and aims for 100 grams of protein daily. Her system allows for remarkable flexibility: "We all need different calories. We are all different." She provides a framework that allows adjustments from 1,200 to 3,200 calories per day, proving her meal prep system works for any fitness goal.

RELATED:10 Fasting Mistakes This Weight Loss Expert Says You Need to Stop Making Now

Store for Success

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

"I usually prep for four days, but you could prep for anywhere from two to six days," Liezl advises. For the lunch bowls, she suggests: "You can rather add this [arugula] right before you eat it if you want to, if you're worried about the freshness. But really for four days it's fine for me." She recommends letting hot foods cool slightly before storing and keeping fresh ingredients separate until serving time if preferred.

Efficient and Enjoyable Meal Prep in Just One Hour

The beauty of Liezl's system lies in its simplicity: four breakfast portions, four lunch portions, four dinner portions, and four snacks – all prepared in just one hour. By focusing on efficient prep methods and strategic timing, she transforms what could be an overwhelming task into a manageable, even enjoyable, weekly routine. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

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Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?

Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. 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 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

Fitness & Workouts

This 30-Min Interval Walking Burns More Fat Than 10K Steps

Cassidy Morgan cassidymorganfitness
Copyright cassidymorganfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 09, 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.

Move over 12-3-30 and 10,000 steps per day – there is a new walking workout in town, and it is more effective than both of them. Cassidy Morgan is a personal fitness trainer who specializes in glute growth. She claims she discovered the best fat-burning walking workout in a new post. “POV: You discover the viral treadmill workout that’s more effective for fat loss than incline walking, tones the entire body, has TWICE the benefit than 10k steps per day, and only takes 30 minutes,” she writes in the caption, advising her followers to swap their 12-3-30 workout for this.

This Workout Is “Scientifically Proven to Work”

“If you’re a fellow girly on the go who wants to lose body fat and tone your entire body in half the time, look no further!” she writes. "Japanese researchers recently discovered the ULTIMATE walking protocol for a total of only 30 MINUTES. Joint friendly, time efficient, and scientifically proven to work.”

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Here Are the Benefits

She goes on to list the benefits:

  • Increases fat loss, enhances muscle tone
  • Boosts immunity
  • Improves blood pressure
  • Increases energy
  • 40% reduced risk of disease.

How to Do It

The workout is quite simple, according to Morgan. “Alternate between 3 min of slow walking and 3 min fast walking for 30 min,” she writes.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Here Is an Example

Start by warming up with 3 to 5 minutes of “easy walking,” she says. Then, move onto intervals, repeating them for 30 minutes. “3 min of SLOW walking” followed by “3 min of FAST walking,” she says. Then, do a cool down of 3 to 5 minute of “easy walking.”

There Are Benefits to Interval Walking

What are the benefits to interval walking? “Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent, which is sure to make you feel about 10 years younger than before training, [and] symptoms of lifestyle-related diseases (hypertension, hyperglycemia, and obesity) decreased by about 20 percent,” Hiroshi Nose, who created IWT, says. He added that walkers enjoyed mental health benefits as well, with depression scores dropping by half. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 Anti-Aging Foods to Boost Longevity

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Leah Suzanne
By Leah SuzanneApr 09, 2025
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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.

We all know that fried, fatty, and ultraprocessed foods aren’t exactly good for aging. But did you know that eating certain foods can help you look younger? Body Network chatted with Heather Snead, Live Conscious Expert and Nutritionist, asking her about foods that are basically the equivalent of the fountain of youth. Here are 12 anti-aging foods to boost longevity, according to Snead.

Berries (Blueberries, Strawberries, Raspberries)

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The first food she recommends? Berries, specifically blueberries, strawberries, and raspberries. Why? “They are packed with antioxidants, like anthocyanins, which combat free radicals and protect against cellular damage,” she says.

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Leafy Greens (Bok Choy, Kale)

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She also recommends leafy greens including boke choy and kale. “Rich in vitamins A, C, and K, as well as antioxidants, which support skin elasticity and hydration. Bok choy, in particular, is a good source of vitamin C,” she says.

Avocado

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Avocado is packed with health fats. “Contains healthy monounsaturated fats and vitamin E, which nourish and hydrate the skin,” she says.

Fatty Fish (Salmon, Mackerel)

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Another must-eat? Fatty fish like salmon and mackerel. “High in omega-3 fatty acids, which reduce inflammation and support skin health,” she says.

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Nuts and Seeds (Almonds, Walnuts, Flaxseeds):

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

What should you snack on? Nuts and seeds, including almonds, walnuts, and flaxseeds. “Provide vitamin E, healthy fats, and antioxidants, which protect against sun damage and promote skin repair,” she says.

Olive Oil

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Olive oil is also beneficial. “Rich in antioxidants and healthy monounsaturated fats, which hydrate the skin and reduce inflammation,” she says.

Green Tea

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If you need a boost of caffeine, sip on some green tea, which has anti-aging properties. “Contains polyphenols, which protect against sun damage and improve skin elasticity,” she says.

Tomatoes

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Add some tomatoes to your salad. “Rich in lycopene, an antioxidant that protects against sun damage and improves skin texture,” she says.

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Pomegranates

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Pomegranate is a great fruit for anti-aging. “Rich in antioxidants, particularly punicalagin, which may help protect against sun damage and promote collagen production,” she says.

Sweet Potatoes/Yams

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When it comes to carbs, sweet potatoes and yams are great for anti-aging. “Rich in beta-carotene, which converts to vitamin A and promotes skin cell turnover. They also provide vitamin C and other antioxidants,” she says.

Citrus Fruits (Oranges, Lemons)

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

Another great type of fruit for longevity? Citrus, specifically oranges or lemons. “High in vitamin C, which is essential for collagen production and skin radiance,” she writes.

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

Mushrooms

Fresh champignon mushrooms on wooden table, closeup. Space for text14. Mushrooms: 22 caloriesShutterstock

Last on her list? Mushrooms “rich in antioxidants, polysaccharides, and anti-inflammatory compounds that help combat oxidative stress, support collagen production, boost immune function, and promote brain health—key factors in slowing the aging process,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Mom Lost 100 Pounds in 13 Months by Starting With Just a Daily Walk

Georgia Malbrough georgiabethfitness
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Christopher Roback
By Christopher RobackApr 09, 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.
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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.

We've all been there—looking in the mirror and promising ourselves that things will change. For Georgia Malbrough, that moment came on her wedding day when she weighed over 200 pounds and couldn't keep up with her three children. Instead of just making another empty promise, Georgia laced up her shoes and started walking. That first simple step began a journey that would transform her body and her life. Her approachable method might be exactly what you need to finally see results.

Take That First Walk

Sometimes the hardest part is simply beginning. Georgia didn't jump into an intense workout regimen overnight. "I struck my little girl and my baby wore my newborn and I walked about a mile at first and I graduated to 2 miles," Georgia told TODAY. She chose walking because it was accessible and doable with three kids in tow. No fancy equipment, no gym membership—just one foot in front of the other. This simple start was the foundation of her entire transformation.

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Focus on Discipline, Not Motivation

Many of us wait for motivation to strike before making changes. Georgia discovered a more sustainable approach. "I had to realize that I was never going to be motivated and that I have to work on my self-discipline and developing our team," she says. By acknowledging that motivation fluctuates, Georgia built habits that carried her through both good days and challenging ones.

Don't Give Up Your Favorite Foods

One of the most refreshing aspects of Georgia's journey is her realistic approach to food. When asked if she eliminated certain foods, Georgia was firm: "No, I cannot live without King cake, pizza, ice cream, gumbo, etcetera, and I refuse to live without it." Instead of banning her favorite Louisiana treats, she practiced moderation and portion control while tracking her caloric intake.

Track What Goes In Your Body

Georgia's approach to nutrition was straightforward. "The first thing you need to do is look at your grocery list track your calories," she advises. This simple practice helped her become more aware of what she was consuming without feeling deprived. By understanding her caloric needs and tracking her intake, Georgia could still enjoy her favorite foods while making progress.

Be Patient With Your Progress

Real, lasting change doesn't happen overnight. "It took a while at first just for me to be consistent and then once the consistency set in, I started seeing results even whenever I didn't look for them," Georgia shares. She didn't pressure herself with unrealistic expectations but instead focused on building consistency and letting the results follow naturally.

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Graduate From Walking to Strength Training

Walking was just the beginning. "I gave myself 3 months to be consistent with walking and then I decided I would invest in a gym," Georgia explains. By starting with walking and mastering that habit first, she built the foundation for more challenging exercises. This patient, step-by-step approach allowed her to progress naturally without overwhelming herself. Walking created the platform that made everything else possible.

Learn From Others Around You

You don't need a personal trainer to get started. Georgia found inspiration and education all around her. "I started walking on the treadmill and then just googling the moves that I saw other people doing while also scrolling through Instagram looking at other workouts," she says. By observing others and utilizing free resources, Georgia educated herself about effective exercises.

Remember All Calories Aren't Equal

While Georgia focused on calorie counting, nutrition expert Keri Glassman, MS, RD, CDN, offers an important perspective: "All calories are not equal. 100 calories of jellybeans is not going to be the same as 100 calories of apple slices and peanut butter." Talking to TODAY, Glassman explains that while counting calories worked for Georgia, the nutritional value of those calories matters too, as some foods provide essential nutrients and satisfaction while others might increase cravings.

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Hormones Matter Too

Your body is more complex than simple math. "Hormones play a role in our cravings as well as how we metabolize food," Glassman points out. This understanding can help you make more informed choices about not just how much you eat, but what you eat and when—factors that significantly impact your weight loss journey.

Daily Walks Beat Sporadic Intense Workouts

Both Georgia and Glassman agree that consistency is the true key to success. "Consistency is key when it comes to exercise, and I always just say be consistent with your exercise. It's not about how far or how fast, just to commit to getting moving," Glassman emphasizes. Georgia's daily walking routine proved this point perfectly. She didn't need to run marathons or do extreme workouts—she just needed to show up every day for her walk, rain or shine, motivated or not.

Do It For Yourself

Perhaps the most powerful lesson from Georgia's journey was discovering her own strength. "I honestly never felt more proud of myself. I think this is the first thing I've ever done in my entire life that was just for me," Georgia reflects. While her family certainly benefits from her improved health and energy, the personal accomplishment became a powerful source of pride.

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Your First Walk Starts Now

Georgia's advice to those still contemplating change is beautifully simple: "Get up and just take a step forward." That's all it takes to begin—one decision, one walk, one mile at a time. Her journey from those first walks pushing a stroller to losing 100 pounds proves that remarkable transformations don't require remarkable beginnings. They just require you to start walking. 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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