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Nutrition Coach Reveals 6 High-Protein Desserts for Fat Loss

They have “hardly any calories,” she says

Brittney Blanco
Copyright profitablenest/Instagram

Do you have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”


They Are Low-Calorie, High Protein, with “Amazing” Macros

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake

Shutterstock

Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.

Shutterstock

Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

top view of chocolate protein pudding. Eating a healthy sweet dessert

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Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

Jar with peanut butter on peanut background, close upShutterstock

Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

Brittney Blanco
Copyright profitablenest/Instagram

Do you have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”


They Are Low-Calorie, High Protein, with “Amazing” Macros

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake

Shutterstock

Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.

Shutterstock

Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

top view of chocolate protein pudding. Eating a healthy sweet dessert

Shutterstock

Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

Jar with peanut butter on peanut background, close upShutterstock

Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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.

Have you ever felt frustrated trying to lose weight while fighting constant cravings for sweets? Or found yourself going off track because you couldn't satisfy your dessert cravings? You're not alone. Today, we're sharing an inspiring story of how one woman found a way to enjoy dessert every night while still achieving her weight loss goals.


Nicole Collet, weight loss coach, knows this struggle all too well. After losing 130 pounds and maintaining it for seven years, she's become an expert at creating guilt-free alternatives to her favorite treats. Nicole started her journey after years of struggling with emotional eating and failed weight loss attempts using unsustainable methods. Now, she helps others find sustainable ways to lose weight while still enjoying food.

Why This Protein Dessert Makes Weight Loss Easier

"If I don't give it to myself, I'm going to go off the rails at some point," Nicole explains in her post, describing the moment she spotted light cherry pie filling at the grocery store. Instead of denying her craving, she transformed it into a protein-packed dessert that contains 56 grams of protein and only 376 calories per pint.

The Complete Recipe Breakdown

Here's Nicole's precise recipe for her protein-packed cherry pie ice cream:

Ingredients:

  • 2/3 cup egg whites
  • 1 cup 0% Fairlife protein milk
  • 1 tablespoon low-calorie sweetener
  • 1 scoop protein powder (Nicole uses maple cookie flavor)
  • Light cherry pie filling (1/4 cup)
  • 2 tablespoons crushed Cinnamon Toast Crunch.

"The maple flavor goes well with the cherry pie theme," Nicole explains. "And adding the protein milk helps boost the protein content while keeping it creamy."

Instructions:

  1. Blend liquid ingredients with protein powder and sweetener
  2. Freeze mixture in Ninja Creamy container for 24 hours
  3. Process on light ice cream setting
  4. Add 2 tablespoons of protein milk down the middle and respin
  5. Layer in crushed cereal and cherry pie filling
  6. Process on mix-in setting
  7. Top with remaining cherry filling and crushed cereal.

Smart Swaps That Make This Dessert Work

"I've spent most of my life trying not to overeat," Nicole reveals. Her strategy focuses on making intelligent substitutions rather than complete elimination. The protein milk adds creaminess while boosting nutrition, and the crushed cereal provides the perfect pie crust texture without excessive calories.

A Daily Strategy That Actually Works

Nicole's daily routine includes:

  • 1,662 calories daily
  • 50 minutes of low-intensity cardio 5 days/week
  • Regular weight training
  • Strategic rest when needed.

"Sometimes you have to sit with being hungry when you're trying to lose weight because that's a normal thing," Nicole explains. "That also is a signal that you're actually losing fat."

The Truth About Weight Loss Setbacks

"I've done a lot of these cuts," Nicole shares, "and every time I do one, I get sick." Rather than letting this derail her, she used it as an opportunity to develop stronger resilience. Her experience shows that success often comes from how we handle obstacles, not from avoiding them entirely.

RELATED:9 Secrets That Helped This Fat Loss Coach Stay Lean and Toned After 50

Dealing With Low Energy Days

"There was one day where I said, I don't think I have the energy to do the cardio," Nicole admits. "And I rested instead. And by the end of the day, because I gave that to myself, I was actually able to do my weight training." This flexibility proved crucial to her success.

The Hidden Challenge of Weight Loss

"Losing 130 pounds and keeping it off for nine years... doesn't solve all your problems," Nicole reveals. "You still have different issues that come up that you have to work on." This honest admission shows the importance of addressing both physical and emotional aspects of weight loss.

A New Approach to Hunger

Nicole's perspective on hunger signals represents a major mindset shift: "Sometimes you have to sit with being hungry when you're trying to lose weight because that's a normal thing. That also is a signal that you're actually losing fat." This awareness helps transform challenging moments into signs of progress.

The Power of Persistence

"I knew somehow that I was letting go, but I was also locking in and I was in it to win it," Nicole shares about her approach to setbacks. This balance of acceptance and determination proved crucial to her success. "Sometimes you're sick and you still have to do your cardio because you know that the movement's actually going to help you get better."

Measuring Success Beyond the Scale

Starting Weight: 166.4 pounds

After 3 Weeks: 159.2 pounds

Total Loss: 7.2 pounds

But the numbers don't tell the whole story. "Shining the light makes things not so scary," Nicole says, explaining how facing fears in one area helps strengthen resolve in others. Her transformation shows that sustainable weight loss comes from balancing smart nutrition with mental strength.

RELATED:This Doctor Reveals 5 Alternative Medications When You Can't Get Ozempic

Your Blueprint for Success

Want to try Nicole's approach? Start with these principles:

  1. Allow yourself controlled portions of foods you crave
  2. Focus on protein-rich alternatives to traditional desserts
  3. Take it minute by minute when challenges arise
  4. Face your fears head-on instead of avoiding them
  5. Remember that slow progress is still progress

"Weight loss isn't just about the number on the scale. It's also about here and here," Nicole emphasizes, pointing to her heart and head. Her journey proves that sustainable weight loss comes from balancing smart nutrition with mental strength.

Transformation happens when you stop fighting your cravings and start working with them. By making small, sustainable changes like incorporating protein-rich desserts, you can achieve your weight loss goals while still enjoying the foods you love. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

You can eat delicious food and still lose weight, according to an expert. You can even eat dessert for dinner! Morgan Self is a fitness and lifestyle coach who helps people achieve their weight loss goals and “live” their “life in a body” they “love.” In a new social media post, she discusses what she eats in a day when she wants to lose weight. “I’ve lost 15lbs in the last couple of months, and this is an example of what a day of eating looks like for me,” she says. She goes on to share her exact food log” from the day.


You Don’t Have to Cut Out Foods You Love to Lose Weight

“Losing fat sucks if you cut out all the foods you love, so I don’t. Understanding how your body and nutrition works will help you realize that you truly can have your cake and eat it too,” she adds in the post. “Losing fat doesn’t mean that you have to cut out foods you enjoy. It just means you need to be more intentional about how much of ANY food you are putting into your body.”

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

Breakfast: Spinach & Cheese Microwave Scramble

She starts with her go-to breakfast, a scramble she makes in the microwave with spinach and cheese. The ingredients are:

  • 1 egg
  • 185g eggwhites
  • Handful baby spinach
  • 28g reduced-fat shredded cheese

Lunch: Creamy Chicken Taco Pasta

For lunch, she has a creamy chicken taco pasta made with regular pasta. Here are the ingredients:

  • 4oz air fried chicken tenders
  • 1 serving of angel hair pasta
  • 1/2c cottage cheese blended until smooth w/ 2T taco seasoning
  • 28g reduced-fat shredded cheese

Snack: Peanut Butter Drops

For a protein-packed snack, she eats peanut butter – only she freezes it to make peanut butter drops. She uses 32g peanut butter “frozen into little pieces,” she explains. “Omg! Why have I never thought about peanut butter drops!” one of her followers commented.

Dinner: Cotton Candy Protein Icecream Creami

For dinner, she eats dessert! She takes one scoop of Cotton Candy protein (@cleansimpleeats brand) and adds 10 oz vanilla Carbmaster milk and ten white fudge-covered pretzels. “I can definitely get on board with a cream for dinner,” one of her followers commented.

RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

This Totals 140 Grams of Protein

“This has me eating 140g of protein a day, so I’m not hungry,” she says. “I’m satisfying any cravings I have by just… eating them within my macro targets.” Why should you focus on eating enough protein? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Keep Food Simple

In another post, she reveals a few things that are keeping you from achieving weight loss success. The first, “That is really a waste of your brain space when trying to lose weight,” she says, starting with healthy recipes. “I used to spend So much time trying to find ‘healthy’ recipes, going to the store for the weird ingredients it called for, making the recipe, and then figuring out how to track it in my macros. Waste. Now I just use simple foods that take me <15min to put together and are easy to track and be consistent with, even when I’m busy,” she writes.

Focus on How Much You Eat, Not What

She also notes that oftentimes, it’s not what you are eating but how much of it. “There are also no certain foods that will help you lose fat and tone up. When I stopped focusing on which foods and started focusing on how much, that’s when I got lean,” she explains.

RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat

Stop Trying to Be Perfect

She also stresses the importance of progress over perfection. “I used to be either all in or all out. That made me continuously lose my results and start over. I had to make a drastic mindset shift. I couldn’t keep thinking of my fitness as a “program” I needed to stick to, but a lifestyle that I’d need to change and develop new habits. Now free meals are in the plan, and I enjoy cookouts and going out to eat, and never feel like I’m starting over,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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


The Science of Sustainable Weight Loss

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

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

Your Perfect High-Protein Breakfast (449 calories)

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

Smart Lunch Choices for Weight Loss (282 calories)

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

Making Healthy Foods More Appealing

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

Dinner That Satisfies Cravings (516 calories)

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

Smart Dessert Strategy (280 calories)

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

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

Managing Cravings and Treats (125 calories)

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

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

The Exercise Balance

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

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

Understanding Weight Loss Challenges

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

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

Daily Nutrition Breakdown

Total Daily Intake:

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

The Mindset for Success

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

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

Evidence-Based

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

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

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

We've all been there – trying to lose weight while battling constant hunger and complicated meal plans. Weight loss coachLiezl Jayne Strydom found a better way. After losing 42 pounds through simple meal prepping and balanced nutrition, she's sharing her practical approach to sustainable weight loss. "I used to try so many different things," says Liezl. "What really worked was finding lower-calorie meals that were still balanced with all the food groups and didn't leave me feeling hungry." Read on to discover her favorite recipes that make weight loss both doable and delicious.


Your Complete Weight Loss Menu: High Protein, No Hunger

"If you ate all of this, you'd be getting more than a hundred grams of protein for the day," Liezl explains in the post. She designed the menu to be dairy-free and gluten-free, with vegan options available. "Everything is customizable, so you can make this meal plan work whether you want to lose weight or just want some healthy meals."

The Power of Protein

Recent research supports Liezl's protein-focused approach. The Cleveland Clinic recommends consuming 1 to 1.5 grams of protein per pound of goal weight for weight loss, while Mayo Clinic research shows that protein decreases hunger hormones and increases feelings of fullness. Studies confirm that 25-30 grams of protein per meal helps preserve muscle mass during weight loss. Let's see how Liezl incorporates this science into her daily meals, starting with breakfast.

RELATED:This Food Can Trigger a 15% BMI Weight Loss—But You're Probably Not Eating It

Start Your Day Strong: 5-Minute Power Breakfast

"Breakfast is just five minutes to put together, which is a good thing when you're hungry," Liezl explains. Her go-to morning meal is spinach fried eggs on toast, paired with a protein-packed iced coffee. "I love this for breakfast because it's really simple, but it feels a little bit more special than just regular fried eggs on toast and it's nice and filling."

Science of Breakfast Timing

Mayo Clinic confirms that consuming at least 30 grams of protein at breakfast enhances feelings of fullness and aids in weight management. The NIH adds that consistent meal timing aligns with our body's natural rhythms, potentially reducing the risk of obesity and improving metabolic health. To boost her morning protein intake even further, Liezl has developed a simple coffee hack that adds extra nutrition without extra effort.

RELATED:10 Workout Mistakes This Fitness Expert Wants You to Stop Making

The Ultimate Protein Coffee Hack

@liezljayne

the easiest protein iced coffee (dairy free)

"This is probably the easiest iced coffee that I know how to make," Liezl shares. "I really like soy milk because it's got so much protein compared to other plant milks and it's so much more creamy. Just look at all this foam - I basically did nothing. I just shook the carton a little bit before I poured it in." With breakfast handled, let's look at how Liezl tackles the next important meal of the day.

Smart Lunch Planning

"This is the kind of thing that I would've eaten for lunch a lot when losing weight," Liezl shares about her Mexican bean salad. "It's quick and just hits the spot." The meal comes together in 10 minutes and includes portioned tortilla chips. "You can use about 140 calories worth of tortilla chips, which I find is usually the serving size on most bags."

Science of Portion Control & Strategic Snacking

Harvard Health says that preparing meals in advance allows for better portion control, reducing the likelihood of overeating. Mayo Clinic adds that meal planning is associated with better dietary quality and adherence to nutritional guidelines, contributing to weight loss success. This planned approach becomes especially important when dealing with between-meal cravings.

Beat the Afternoon Sweet Tooth

"I pretty much always have a sweet tooth after lunch. I just want something sweet," Liezl admits. Her solution? A protein-packed mango smoothie. "This has been one of my favorite smoothies for years. It's a great pre or post workout snack if you want that, or just a little sweet tooth satisfier." The timing of this snack is no accident – it's strategically placed to maintain steady energy levels throughout the day.

The Science of Smart Snacking

According to the National Institutes of Health, timing our meals and snacks properly can significantly impact weight management. Their research shows that spreading protein intake throughout the day, as Liezl does with her smoothie, helps maintain steady energy levels and better appetite control. This strategic approach to nutrition continues into dinner time.

Meal Prep Magic: Honey Chicken Dinner

"I almost always make something simple for dinner because I'm usually busy working late in the afternoon," Liezl explains. Her honey chicken with rice and green beans makes four servings at once. "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:Personal Trainer Reveals 13 Simple Rules That Helped Her Lose 76 Pounds

The Science of Meal Prep Success

Mayo Clinic says that "individuals who consistently prepare meals are more likely to maintain weight loss over the long term." Their studies show that regular meal preparation leads to healthier eating habits, increased vegetable intake, and reduced consumption of processed foods. But what about those late-night hunger pangs that can derail even the best-planned day?

Evening Snacking Done Right

"If you stay up late and then you're hungry because you've been up for a long time after dinner, this is a great little snack," Liezl recommends about her hummus and veggie plate. "It's a high protein, high fiber snack before bed. I don't like eating lots of sugary foods before bed, so this is perfect."

The Truth About Late-Night Eating

NIH supports Liezl's approach to evening snacking, noting that eating during inactive periods can disrupt the body's internal clock. Harvard Health adds that high-fiber foods like vegetables combined with protein promote satiety and reduce overall calorie intake. This scientific backing extends to how Liezl structures her entire meal plan's flexibility.

Make It Work for You: Flexible Calorie Options

"We're all different. We all need a different amount of calories to lose weight in a healthy way," Liezl emphasizes. She breaks down how to adjust portions: "For 1,200 calories, you can have the breakfast, the lunch, and the dinner. For 1,400 calories, add the hummus dip snack. For 1,600 calories, include the mango protein smoothie instead of the hummus. And for 1,800 calories, enjoy everything!"

RELATED:Trainer Lost 45 Pounds With These 12 Food Swaps That Anyone Can Make

Sustainable Weight Loss: What Research Shows

Mayo Clinic says that a safe and sustainable rate of weight loss is 1 to 2 pounds per week. The National Weight Control Registry reports that about 20% of people who lose at least 10% of their body weight maintain it for at least a year, with key success factors including consistent eating patterns and regular self-monitoring - exactly what Liezl's approach promotes.

Your Path to Success

"You can mix and match the meals and snacks to get a meal plan with meals that you really like," Liezl suggests. Don’t forget to stay hydrated – scientists recommend 8-10 cups of water daily, especially when increasing protein intake, to support metabolism and reduce hunger. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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 with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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 protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

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

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.