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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.

Fitness Coach Reveals 6 Low-Calorie Protein Foods She Eats Every Day

Amp up your protein intake without excessive calories with these fitness coach-endorsed meals.

Leah Groth
By Leah GrothDec 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

Caitlin_Wilson1
Copyright caitlinwilson.fit/Instagram
Leah Groth
By Leah GrothDec 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

Nutrition & Diet

Do you need to add more protein to your diet but still want to lose weight? Caitlin Wilson is a fitness coach whose mission is helping “women over 30 lose 20+ lbs. without cutting,” she writes in her Instagram bio. In a new video, she reveals a few of her go-to meals that help her meet her protein goals but add very few calories. “When I need more protein without extra calories, these are 6 things I eat,” she writes across a video of herself shopping at the grocery store.

Chicken Salad

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

Her first go-to meal is chicken salad with Greek yogurt. She makes it with 4 oz. cooked shredded chicken and added 40G 0% Greek yogurt, 30 grams of celery, and green onion. The grand total? 145 calories and 29 grams of protein. “Optional to add cranberries and sliced grapes,” she says in her post.

Turkey Roll

big group of meat, bread and vegetablesShutterstock

Her next low-calorie meal? Turkey rolls. She uses 3 oz turkey and rolls it up with pickle and mustard. The 95-calorie snack boasts a whopping 21 grams of protein.

Shrimp Cocktail

Delicious shrimp cocktail with tomato sauce, closeupShutterstock

She also enjoys shrimp cocktails. She makes it with 3 ounces of shrimp with 1 tops them with 1 tbsp cocktail sauce. The meal is 15 grams of protein and just 110 calories.

Egg White Bacon Burrito

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

A great breakfast idea? Egg white and bacon burrito. She starts with three pieces of 97% fat-free Canadian bacon, adds 150 grams of egg whites, and wraps it in a low-carb tortilla. The meal offers a whopping 35 grams of protein and just 227 calories.

Tuna with Lettuce and Pickles

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

A super easy, low-calorie, high-protein meal idea? Four ounces of Tuna with lettuce and pickles. It contains 77 calories and 16 grams of protein.

Greek Yogurt and Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

Another high-protein breakfast idea? Greek yogurt and berries. She takes 150 grams of 0% Greek yogurt and adds a couple of berries, sprinkling them on top. The meal has 16 grams of protein and 95 calories.

"Make Sure You Focus"

point of view - closeup feet for asian woman measure weight on scaleShutterstock

In another post, she reveals a few reasons why you might not see the numbers on the scale despite exercising. Reason number one? “You’re not focusing on progressive overload. You work out without a plan and do a little bit of cardio and machines. Maybe a fun workout class,” she says. How to remedy it? “Do more reps or weight than you did last week,” she says. Also, “Make sure you focus on tempo and that your form is correct.”

You’re Not Eating in a Calorie Deficit

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, EatingShutterstock

The second reason? “You’re not eating in a calorie deficit,” she says. “Maybe you’re eating ‘healthier’ meals, but you might be having incorrect amounts of food to lose weight,” she says. Here is what to do instead. “Keep an eye on sneaky calories like oils and processed foods. They are okay in moderation but can add up,” she says. “Track your food to see how much you’re eating. It’s not a forever thing but a helpful tool to learn about your eating habits and the value of food.”

You’re Not Eating Enough Protein

Set of natural food high in protein on grey background, top viewShutterstock

The third reason is you’re not eating enough protein. “For your body to make changes, you need to have enough protein so your muscles can repair and sculpt your body,” she says. “A good place to start is 100G of protein, although most women do need more. Shoot for 30G of protein per meal,” she writes. If you fall short on protein, take whatever protein sources you’re currently eating and double it (chicken, turkey, white fish, extra lean ground beef, etc).” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

proteincardiolose weight fastwalking

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Nutrition & Diet

50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

lois_hughey_coaching16
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothJan 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.

Are you trying to sustain your weight loss in 2025? It might come down to your diet, explains one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post she reveals the foods she eats daily to keep the weight off. “Top foods I eat on repeat as a 54-year-old nutritionist who has sustained 15lb weight loss,” she wrote across the Instagram video.

She Eats “Simple” But That “Does Not Equal Boring”

“I eat most of my foods on repeat, and they don’t vary that much. Keeping things simple helps with meeting calorie and macronutrient goals. I utilize a lot of seasonings and sauces to vary flavor, and I change up how I prepare my veggies based on the season,” she writes in her post. “Simple does not equal boring!”

RELATED: Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

She Prioritizes Protein, Then Fiber

“Protein is always the first thing on my mind, followed by fiber (plants!). In menopause fat intake is super important to support hormone health as well, so ditch the low fat thinking from your 20s,” she writes. “Remember that for fat LOSS, the only 2 things that matter are calories and protein. To keep energy high, pay attention carbs (the quality ones) To support hormone health, eat healthy fats.”

To Lose Weight and Build Muscle, Choose Lean Proteins and Eat 1 Gram Per Pound of Goal Bodyweight

“To lose weight, choose high quality LEAN proteins and eat high volume foods like greens, peppers, tomatoes, cucumber, and berries. To build muscle, eat 1g of protein per pound of goal body weight and make sure you aren’t skimping on carbs. To maintain, have a nice balance of all 3 macronutrients,” she says.

Here Are the Proteins She Eats on Reap

Here are the proteins she eats on repeat:

  • Chicken breast
  • Chicken thigh
  • Rotisserie chicken
  • Ground turkey/chicken
  • Ground pork
  • Ground bison
  • Beef fillet
  • Shrimp
  • Extra firm, high-protein tofu
  • Greek yogurt
  • Cottage Cheese
  • Eggs/egg white.

“I don’t eat fish simply because I don’t enjoy it, but it’s an excellent source of protein (both canned and fresh),” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Here Are the Carbs She Eats on Repeat

Here are the cards she eats on repeat:

  • Oats
  • Potato (white and sweet)
  • Rice
  • Berries
  • Apples
  • Cauliflower
  • Broccoli
  • Romaine
  • Spinach
  • Arugula
  • Kale
  • Brussels sprouts
  • Asparagus
  • Popcorn
  • Cherries.

Here Are the Fats She Eats on Repeat

Here are the fats she eats on repeat:

  • Olive oil
  • Nuts
  • Peanut butter and peanut butter powder
  • Chia
  • Avocado.

And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

Fitness Coach Reveals 6 Low-Calorie Protein Foods She Eats Every Day

Caitlin_Wilson1
Copyright caitlinwilson.fit/Instagram
Leah Groth
By Leah GrothDec 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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 need to add more protein to your diet but still want to lose weight? Caitlin Wilson is a fitness coach whose mission is helping “women over 30 lose 20+ lbs. without cutting,” she writes in her Instagram bio. In a new video, she reveals a few of her go-to meals that help her meet her protein goals but add very few calories. “When I need more protein without extra calories, these are 6 things I eat,” she writes across a video of herself shopping at the grocery store.

Chicken Salad

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

Her first go-to meal is chicken salad with Greek yogurt. She makes it with 4 oz. cooked shredded chicken and added 40G 0% Greek yogurt, 30 grams of celery, and green onion. The grand total? 145 calories and 29 grams of protein. “Optional to add cranberries and sliced grapes,” she says in her post.

Turkey Roll

big group of meat, bread and vegetablesShutterstock

Her next low-calorie meal? Turkey rolls. She uses 3 oz turkey and rolls it up with pickle and mustard. The 95-calorie snack boasts a whopping 21 grams of protein.

Shrimp Cocktail

Delicious shrimp cocktail with tomato sauce, closeupShutterstock

She also enjoys shrimp cocktails. She makes it with 3 ounces of shrimp with 1 tops them with 1 tbsp cocktail sauce. The meal is 15 grams of protein and just 110 calories.

Egg White Bacon Burrito

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

A great breakfast idea? Egg white and bacon burrito. She starts with three pieces of 97% fat-free Canadian bacon, adds 150 grams of egg whites, and wraps it in a low-carb tortilla. The meal offers a whopping 35 grams of protein and just 227 calories.

Tuna with Lettuce and Pickles

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

A super easy, low-calorie, high-protein meal idea? Four ounces of Tuna with lettuce and pickles. It contains 77 calories and 16 grams of protein.

Greek Yogurt and Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

Another high-protein breakfast idea? Greek yogurt and berries. She takes 150 grams of 0% Greek yogurt and adds a couple of berries, sprinkling them on top. The meal has 16 grams of protein and 95 calories.

"Make Sure You Focus"

point of view - closeup feet for asian woman measure weight on scaleShutterstock

In another post, she reveals a few reasons why you might not see the numbers on the scale despite exercising. Reason number one? “You’re not focusing on progressive overload. You work out without a plan and do a little bit of cardio and machines. Maybe a fun workout class,” she says. How to remedy it? “Do more reps or weight than you did last week,” she says. Also, “Make sure you focus on tempo and that your form is correct.”

You’re Not Eating in a Calorie Deficit

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, EatingShutterstock

The second reason? “You’re not eating in a calorie deficit,” she says. “Maybe you’re eating ‘healthier’ meals, but you might be having incorrect amounts of food to lose weight,” she says. Here is what to do instead. “Keep an eye on sneaky calories like oils and processed foods. They are okay in moderation but can add up,” she says. “Track your food to see how much you’re eating. It’s not a forever thing but a helpful tool to learn about your eating habits and the value of food.”

You’re Not Eating Enough Protein

Set of natural food high in protein on grey background, top viewShutterstock

The third reason is you’re not eating enough protein. “For your body to make changes, you need to have enough protein so your muscles can repair and sculpt your body,” she says. “A good place to start is 100G of protein, although most women do need more. Shoot for 30G of protein per meal,” she writes. If you fall short on protein, take whatever protein sources you’re currently eating and double it (chicken, turkey, white fish, extra lean ground beef, etc).” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

6 “Healthy” Foods Trainer Cut to Lose 45 Pounds

Katie Dunlop Love Sweat Fitness lovesweatfitness
She Lost 45 Pounds and Kept it Off With These 4 Quick High-Protein Meals
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most of us have tried multiple approaches to lose weight, only to find ourselves stuck in an endless cycle of disappointing results. Fitness trainer Katie Dunlop founded Love Sweat Fitness after losing 45 pounds herself through sustainable changes. With over a million social media followers, she shares workouts and nutrition advice based on her transformation from 165 to 128 pounds. Discover the everyday foods she eliminated that were secretly sabotaging her weight loss goals.

Coffee Creamer: Hidden Sugar Bomb

That morning coffee might be derailing your diet before the day even begins. "I used to add four or five tablespoons of French vanilla coffee creamer every single day," Katie admits in her post. "That's about 25 to 30 grams of added sugar—not a healthy way to start my day." She eventually switched to natural zero-calorie sweeteners like stevia and monk fruit, avoiding artificial options that gave her headaches. "I was a big Splenda girl, the Sucralose. That was what was in the creamers though, and I was getting headaches all the time," Katie explains. She gradually transitioned to healthier alternatives by cutting back quantity first, then experimenting with different options.

Cereal: Not a Healthy Meal Replacement

That colorful box in your pantry isn't doing your waistline any favors. "I used to snack on cereal all the time thinking it was a healthy option, but most cereals out there are nothing but carbs and added sugars," Katie shares. Her former favorite, Special K Vanilla Almond, lists sugar as its second ingredient with 11 grams per serving. "They still market it as healthy. They still put 'protein' on the label like that makes it magically better," she points out. Katie warns that excess carbs and sugars that aren't used for energy get stored as fat, advising to look for cereals with at least 10 grams of protein and less than 6 grams of sugar.

The Special K Diet Trap

Fad diets often promise quick results but deliver long-term disappointment. "Does anyone remember the Special K diet? They've removed all of this from their website," Katie recalls. "It was basically the idea that you were to swap two meals a day with Special K cereal, claiming you could lose six pounds and a pant size in two weeks." She discovered this approach only led to yo-yo dieting patterns. "I'd go so restrictive, I'd see some results and be like 'oh my gosh, well my two weeks are over, now I just go back to my normal eating.' Nothing about it was good," Katie emphasizes.

Protein and Fiber Bars: Processed Problems

Those convenient snack bars aren't the nutritional powerhouses their packaging suggests. "I used to eat fiber bars or protein bars every single day as meal replacements thinking that was healthy," Katie explains. She discovered these bars often contain unnecessary additives, sugar alcohols causing digestive issues, and ingredients that triggered more sweet cravings. "I wasn't losing weight because I was craving more sweets, craving more sugars. I wasn't getting enough protein, or I was getting protein but my body wasn't breaking it down in the right way," she notes. Katie also shares an embarrassing moment when excessive fiber consumption left her uncomfortably bloated during an important work meeting.

Veggie Chips: Colorful Imposters

Don't be fooled by the word "veggie" on the package. "I was duped into thinking veggie chips were so much healthier than potato chips," Katie confesses. "Wrong, wrong, wrong. It took me so long to realize that they were not at all healthier." The processing removes most nutrients, leaving essentially a vegetable-colored potato chip with similar calories, fat, and carbs. "Your girl would eat these. Sprouts had this plastic tub of these veggie chips and they were so good and lightly salted, and I would just nosh on those all day thinking I was kind of eating vegetables," she admits with regret.

Portion Control Challenges

Sometimes the problem isn't just what you eat but how much. "The biggest thing I did for myself was really cut myself off so I stopped craving those," Katie shares about her chip addiction. She implemented strict portion control after initially going "cold turkey" to reset her cravings. "A single portion of most chips is only like 15 chips. Again, who only eats 15 chips? But that's a healthy portion of them," she explains. Katie had to deliberately portion out servings to enjoy treats without going overboard.

Frozen Yogurt: The Dessert Trap

That "healthy" dessert alternative might be sabotaging your progress. "In college, we had a yogurt place down the street and we ended up going almost every single night because we could walk to it," Katie remembers. What seemed like a better choice than ice cream actually contained around 25 grams of sugar per serving—before toppings. "I felt like it was a gateway drug. I don't know how to describe it. Then you're like 'oh a little graham cracker, a little granola that's healthy, oh a little coconut spread.' You just start adding and adding, and all of a sudden you have 500 extra calories a day that I didn't need," she confesses. Katie now opts for plain Greek yogurt with a natural sweetener when cravings hit.

Late Night Snacking: The Mindless Calories

Setting a cutoff time for eating can make a dramatic difference. "I stopped eating after 9 p.m. Not because there's a magical number when you should stop eating to lose weight, but I realized I wasn't eating anything good for me after that time," Katie explains. She established a two-hour buffer between her last bite and bedtime, helping eliminate hundreds of excess calories each week. "The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit mentally or physically and I didn't really know how to control it," she admits. Katie found increasing protein throughout the day helped control evening hunger.

Finding Healthier Alternatives

Substituting better options for your favorite foods can make a sustainable difference. "Now if I have those sweet cravings at night instead of doing frozen yogurt I like to do just some plain Greek yogurt. Add a scoop of like either my wing woman or Miss Congeniality or you could use a little maple syrup or something to sweeten it up," Katie suggests. She emphasizes the importance of protein: "Adding protein also is going to help because that's going to actually make you feel full. And the more protein you have the more muscle you build and the more fat you're able to burn."

Managing Sugar Cravings

Eliminating excessive sugar can transform your results. "I used to be way more of a sweets girl. I would have crazy cravings like every single night," Katie reveals. She discovered many "healthy" alternatives weren't actually better nutritionally. "In my head I just kept justifying that it was healthy, it was a healthy dessert. There was nothing healthy about it. And I wasn't losing any weight. In fact I was gaining weight," she shares candidly. Katie recommends keeping busy during typical craving times: "I just had to keep myself really busy. So when I was used to going and grabbing snacks after 9 p.m., I just like, nope, I'm going to pick up a book, I'm going to do 20 crunches."

Small Changes, Big Results

Sustainable weight loss comes from identifying your personal food pitfalls. "When I cut out the creamers with all the sugars and fake stuff, when I stopped eating all these fiber bars and cereals and all these little things I thought were healthy, I actually started getting results," Katie shares. She emphasizes that even with modest exercise—starting with just 10 minutes daily—these dietary changes made the critical difference. "Yes, I was moving my body, but I wasn't doing anything crazy. It's those little tiny things that add up," Katie encourages. "You know your lifestyle, you know what makes sense for you. But if you're doing any of these six, it's time to start cutting them out." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Dietitian's 6 Meals for a Lean Body After 50

tara collingwood
dietdivatara/Instagram
Leah Groth
By Leah GrothMar 26, 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
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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.

Do you ever wonder what nutritionists eat to stay healthy and in shape? Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recently turned 50 and is in the best shape of her life. Recently, the health expert divulged details about her diet with us. “I am a lacto-ovo-pesco vegetarian,” she says. “I eat dairy, eggs, and a little fish but no other meat.” Here is what she eats every day.

Pre-Workout

a man person making latte art in a cup of coffee.​You’re Drinking Your CaloriesShutterstock

First thing in the morning, Collingwood has a latte with 8 oz 2% milk. “The caffeine gives me a little boost first thing in the morning and the milk provides some carbs and a little protein to fuel my workout,” she says. “If I am doing a hard or long workout, I might have a banana or other fruit or a few handfuls of cereal.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Post-Workout

Green smoothie. Woman holding green vegetable detox juice outside in bikini in summer sun on beach. Healthy lifestyle with beautiful mixed race Asian Caucasian female model taking a cleanse diet.10 Smoothie Recipes to Lose Weight in 30 DaysShutterstock

After her workout, she takes her green juice powder, turmeric powder, creatine, and other supplements and eats breakfast. “Half the weekdays, I have a smoothie with frozen fruit, protein powder, and milk or water in it,” she says. “If I don’t have a smoothie I have plain Greek yogurt with about 2/3 scoop of protein powder added to it and mixed it just to get even more protein. I load up the yogurt with a lot of fresh fruit – always grapes and usually raspberries, blueberries, and blackberries. Sometimes I sprinkle some granola if I want more calories or some extra crunch.” On the weekends, she eats a more savory breakfast. “I scramble together egg whites with whole eggs and make an omelet with fresh spinach and feta cheese and have fresh fruit and whole grain toast with real butter,” she says.

Throughout the Morning

Young woman with thermos drinking hot tea in forest, closeup

Shutterstock

“I always have a huge Yeti of hot Rooibos (decaf) tea with about 1/3 of a Premier Protein shake in it for the creamy taste and little sweetness. I sip on this throughout the morning,” she says.

Mid-Morning Snack

Almonds in ceramic bowl on wooden background. Selective focus.​29. AlmondsShutterstock

Collingwood also enjoys a snack mid-morning. This might be a handful of almonds, a piece of fruit, some cottage cheese, or a small protein bar.

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

Lunch

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

Lunch is typically a salad with various veggies, always cheese, and either cottage cheese for protein, a packet of tuna, or a soy-based meat alternative like “chicken” strips. “There is always some dressing, and it’s either ginger dressing or a light Caesar or light Italian,” she says.

Dessert

Dark Chocolate Bar with CrumblesShutterstock

After lunch, Collingwood enjoys a sweet treat. “Always a few pieces of chocolate after lunch (like a few Dove Dark or some of my homemade truffles),” she says.

Afternoon Snack

Young,Woman,Eating,A,Nuts,Cereal,Bar,Without,Sugar,On10 Hidden Calorie Bombs You Didn’t Realize Are in Your DietShutterstock

She also has a snack in the afternoon similar to her morning snack. “Or I might not have a snack depending on the timing of lunch and dinner and if I’m hungry,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dinner

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

For dinner, she will have “whatever I am making for the family, which always includes a protein, grain/complex carb, and veggies,” she says. “I usually go a little heavier on veggies than carbs and a decent serving of protein. Water to drink.”

Dessert

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

After dinner, she will indulge in another small sweet treat. “Sometimes another piece or two of chocolate to finish the day,” she says.

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

Summary

Short of Basket and fresh fruits on wooden table in kitchen at home. Mix variety of fresh juicy colorful healthy fruits in basket on dining counter in house.

Shutterstock

“I eat small 3 meals and usually a snack or two throughout the day to spread the calories. I try to do a decent (20-30+ grams) amount of protein in the morning to recover from workouts but also keep hunger at bay throughout the day,” she says. She always has a fruit or veggie with every meal, stays hydrated, and indulges her sweet tooth. “I love chocolate, and I don’t deprive myself. I have a few pieces daily.” In general, as she has gotten older she focuses more on amping up protein and fewer carbs, “but by no means do I cut out carbs! I eat more veggies and fewer starchy carbs at meals.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Sarah_Bouchard_fedandfreewithsarahb10
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothOct 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Are you eating “clean” but can’t seem to achieve the body composition results you are striving for? Fun fact: Just because food is “clean” doesn’t mean it is going to help you lose weight or build muscle. In fact, lots of “clean” foods might be making you eat more. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a recent post, she revealed 10 “clean” foods she replaced with “satiety-boosting food” that helped her achieve her body goals.

Many “Clean” Foods Won’t Keep You Full

“It doesn’t matter if your granola is Keto or Paleo…It still has a million calories, virtually no protein, and won’t keep you full for more than 2 hours,” she writes in her post. “So if you’re starting your day with coconut yogurt and ‘clean’ granola - not only are you missing an opportunity to stimulate your muscle tissue (which matters for so much more than a toned physique)...But you’re also EXTREMELY likely to have unstoppable binges in the evening!”

She Reveals That She Used to Eat Foods She Thought Were Clean Daily

“Ladies, I’ve been down, ‘but I eat so clean’ road before, and it led me absolutely nowhere,” she continues. “I used to eat these ten foods almost every day, and yet struggled to get the body composition that matched how active I was and how healthy I ate.”

Here Are the 10 She Tries to Avoid Now

  1. Nut butter
  2. almond flour
  3. chia seeds
  4. paleo granola
  5. full-fat coconut milk
  6. olive oil
  7. my healthy homemade dressing
  8. coconut oil
  9. grass-fed butter
  10. coconut yogurt.

You Don’t Need to Eliminate But Limit Them

She stresses that elimination isn’t necessary. “I don’t necessarily avoid the foods above, but I measure them and don’t rely on them to keep me full on their own,” she says.

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Now, She Eats Food That Has More Protein and Fiber

“Here are ten foods I used to avoid or not eat regularly that I now eat almost daily and ACTUALLY give the health & results I want,” she continues. “The difference? MORE satiety, MORE volume, MORE protein, and MORE fiber, to optimize my SATIETY so I don’t struggle to stay within my calories.”

Here Are 10 Foods She Eats Daily

  1. Whey protein pancakes
  2. extra lean ground beef
  3. extra lean ground turkey
  4. mixing egg whites with whole eggs
  5. top sirloin instead of ribeyes
  6. low-fat yogurt
  7. cottage cheese
  8. oats & oat flour
  9. lots of high-fiber starchy vegetables
  10. apples, bananas, and fruit in general (not just berries).

You Also Need to Make Sure You Are Eating Enough Protein

In another post, she reveals some common protein mistakes people make. The first? Not eating enough. “I don’t care how clean your breakfast is. If you’re not getting 30-35g of QUALITY PROTEIN, you ain’t triggering MPS, and your breakfast isn’t doing anything for your body composition!” she says in her post.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

And, That You Are Choosing High Fat Proteins

Another faux pas you might be making is choosing proteins higher in fat. “I love a good ribeye just as much as anyone, but at the end of the day, if you’re trying to lose body fat, calories still matter. There is a difference between high in protein and protein dense. A protein-dense option for red meat could look like a top sirloin, a fillet, or extra lean ground beef!” she says.

Or, Assuming That All You Need to Do Is Increase Protein

Sarah also emphasizes that “just increasing protein alone isn’t necessarily going to get you the results you want if you are still in a calorie surplus,” she says. “When I started tracking my food, I quickly realized that I was overdoing the ‘healthy fats’ on the side.”

You Also Shouldn’t Be Relying Too Much on Protein Bars and Shake

She also points out that protein bars and shakes aren’t the best type. “Protein is mostly helpful for satiety when it is in a whole food form. And satiety matters a lot if you are in a deficit. I love whey protein powder myself, but try to incorporate it into foods I can eat that are also mixed with whole foods and are higher in volume!” she says.

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Finally, Salad Isn’t Always the Best Choice

She also points out that sticking to the “healthy” salad with 4 ounces of chicken instead of the lean steak with a baked potato and veggies might be a mistake. “Stop being afraid of protein! That healthy salad probably has more calories than the 6oz steak and will leave you ravenous for the rest of the day,” 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 Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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