Skip to content
Nutrition & Diet
✓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.

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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Selma_Fitfoodieselma2
Copyright fitfoodieselma/YouTube
Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
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.

proteinhealthy eating

More For You

Nutrition & Diet

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

Selma_Fitfoodieselma2
Copyright fitfoodieselma/YouTube
Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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.

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
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

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

Liezl_Jayne_Strydom70
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Ever stared at your kitchen wondering 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

_lillie_kane9
Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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

5 Body Changes When Stopping Ozempic

Dr. Jennifer Caudle, DO, FACOFP drjencaudle
Copyright drjencaudle/Instagram
Christopher Roback
By Christopher RobackMar 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Many of us have heard about the remarkable results people are experiencing with Ozempic and Wegovy for weight loss. But what happens when treatment ends? Dr. Jennifer Caudle, DO, FACOFP, known to many as Dr. Jen, is a board-certified Family Medicine physician and Associate Professor at Rowan University-School of Osteopathic Medicine who understands these concerns. Understanding these medications and their effects after discontinuation is crucial for anyone considering or currently taking them. Read on to discover the five key changes your body may experience when stopping these medications.

What Are Ozempic and Wegovy?

Before diving into what happens when you stop these medications, it's important to understand what they are. "Ozempic is FDA-approved for diabetes. Wegovy is FDA-approved to help with weight loss," Dr. Jen explains in her post. She notes that both medications contain the active ingredient semaglutide, which is why many people take Ozempic off-label for weight loss as well.

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

Blood Sugar Changes

Woman use glucometer checking blood sugar level

Shutterstock

The first significant change when stopping these medications affects your glucose levels. "Your blood sugar will likely go up," says Dr. Jen. She explains this happens because these medications are designed to lower blood sugar, so removing them naturally allows levels to rise again. "Depending on who you are will determine the significance of that," Dr. Jen cautions, emphasizing that for diabetics, this change could be particularly important and might require replacement medications.

Appetite Returns

upset woman in pajamas looking at camera while eating cake in bed aloneWhat Happens to Your Body When You Stop Emotional EatingShutterstock

One of the most noticeable effects of discontinuing Ozempic or Wegovy is the return of your pre-medication appetite. "Your appetite may increase when you stop these medications," warns Dr. Jen. She explains that many of her patients appreciate how these drugs reduce cravings and hunger while taking them. "If you go off the medication, your appetite very likely will return. So you've got to be prepared for that," Dr. Jen advises.

Side Effects Disappear

handsome man feeling sick after the party put his head in toillet and vomit. Strong headachesShutterstock

There's a silver lining to stopping these medications if you've been experiencing adverse effects. "Side effects that many people say they have with these medications can be things like nausea or vomiting, diarrhea or constipation, abdominal pain, abdominal cramping," Dr. Jen lists. She points out that gastrointestinal issues are the most common, but other effects like headaches can occur as well. "Should you stop them, if you had these side effects, they're likely going to go away," Dr. Jen reassures.

RELATED:20 Possible Ozempic Side Effects

Weight Loss Benefits End

Menopause, weight gain. Concerned woman standing on floor scales in bathroomShutterstock

Perhaps the biggest concern for many people is what happens to their weight after stopping. "One of the big side effects of these medications is weight loss. It's one of the reasons why so many people take these medications," acknowledges Dr. Jen. She explains that when you stop taking Ozempic or Wegovy, "the additional help that you're getting from the medications to help you with weight loss will go away too."

Will all the weight return? Dr. Jen says that's complicated: "That's going to depend on you, your body, what things you're doing to try to maintain your weight loss, how you're managing your diet, your exercise and all the other things in your life." She confirms that many people do regain weight after stopping but emphasizes that this isn't inevitable with proper maintenance strategies.

Cardiovascular Benefits Cease

ozempic_wegovy-split2Wegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

The final important change involves heart health. "There have been studies that have shown that both Ozempic and Wegovy have cardiovascular benefits," Dr. Jen points out. These medications have been shown to reduce the risk of strokes, heart attacks, and other cardiovascular issues. Unfortunately, "when you stop the medication, those benefits that these medications afford you will go away," explains Dr. Jen.

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

Conclusion

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​And Now, Some Are Recommending MicrodosingShutterstock

Whether you're considering starting or stopping these medications, understanding these five potential changes is essential for making informed decisions about your health. Dr. Jen emphasizes that this information isn't meant to judge anyone's choice to use or discontinue these medications—rather, it's about being prepared for what might happen. As with any medication change, consult with your healthcare provider before making decisions about Ozempic or Wegovy.

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

Hana Carrier carrierfitness
Copyright carrierfitness/Instagram
Leah Groth
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

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

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” 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

She Transformed Her Body in 5 Easy Steps

Breanna Henry breehenryy
Copyright breehenryy/Instagram
Leah Groth
By Leah GrothMar 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling on your weight loss journey? One weight loss warrior shares her effective, step-by-step approach to her impressive transformation. Breanna Henry is a swimwear and activewear founder who lost weight and transformed her body, regularly sharing about how she did it on social media. In a new post, she offers some tips. “How to transform your body in five easy steps,” she writes in the Instagram post.

You Need to Break Your Old Habits

“HOW I FINALLY LOST THE WEIGHT AND KEPT IT OFF!!!” she continues. “Maybe ‘easy’ isn’t the word. It will be difficult to break the old habits you’ve instilled. But they’re simple rules,” she says. “My weight fluctuated for years and I always felt like I had to ‘cut’ or ‘diet.’”

These 5 Changes Helped Her Lose Weight

“Once I made these 5 changes, I’ve been able to lose the weight. Anytime it feels like I’m putting weight on, I evaluate where I’m slipping up with one of these and get back on track and I’m good to go,” she says. “It doesn’t have to be difficult and confusing. Dumb it down and get it done.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Step One: Improve Sleep

The first step is to improve sleep. “Cold temperature at night and sleep in less clothing magnesium before bed. I mask to make it dark. No phone in bed,” she continues. “Charge it in another room. Try to go to bed and wake up around the same times every day. Sunlight in your eyes, first thing in the morning.”

Step Two: Eat Regularly

Her second step has to do with nutrition. “Eat to prevent crazy glucose spikes. Eat greens first, then protein and fats, then carbs. Never eat carbs by themselves. Decrease overall sugar intake,” she says.

Step Three: Eat More Protein

Her third step? Amp up your protein intake. “Eat more protein. Eat as much meat, fish and eggs as you please,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Step Four: Focus Your Diet Around Whole Foods

Step four? Most of your diet should be whole foods like meat, fish, eggs, fruit, and veggies. “Stick to the perimeter of the grocery store where things have to be refrigerated. Foods that don't have ingredient labels,” she says.

Step Five: Exercise

The final step is “balanced training,” she says. “Strength train two to three days a week. Some form of endurance training once a week, 10 to 15,000 steps per day. The remaining of exercise to be lower intensity, Pilates, yoga, something fun outdoors. Occasional HIIT workouts to challenge yourself, but not multiple times per week. Allow time for recovery. Better to train harder on fewer days. Exercise doesn't have to be the gem. It can be pickleball, roller skating, long walks with friends, run club to socialize.”

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.