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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.

I’m a Registered Nutritionist and Here’s What I Eat in a Day

One expert dishes on her daily diet.

Emily_English_emthenutritionist9

Emily English (@emthenutritionist) is a Kings College London-trained nutritionist and online influencer. She regularly shares videos about delicious, healthy food, including recipes and meal plans, that will help you lose weight and transform your body and your life. In a recent viral video, she gives her followers an up-close-and-personal look at everything she eats in a day to maintain her own fantastic figure. “What I eat in a day as a registered nutritionist,” she starts the video off by saying. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her eating plan.


Matcha in the Morning

@emthenutritionist

WHAT I EAT IN A DAY AS A NUTRITIONIST I started off with matcha made with almond milk for slow-release caffeine. A tip is to use organic plant milk as calcium actually binds to the good stuff in matcha and prevents its absorption! After my walk I recipe tested my breakfast oat banana bread loaf which I did drop, classic, BUT it survived. It’s essentially porridge in banana bread form made with oat flour paired with yoghurt, almond butter and frozen raspberries. Post workout I had my protein clear lychee whey which is my current OBSESSION. I had so many DMS about this but its basically 21g of protein in the most freshening form. It tastes like a lychee martini and I add an extra scoop of collagen for the glow. On repeat this summer! Lunch was my air fryer sticky salmon bites tossed in soy, honey, sesame seeds, garlic and a little lime juice. I serve it with precooked quinoa, avocado and chilli salt. This was so quick and so filling that I didn’t actually need an afternoon snack. Dinner was lemongrass chicken with a Vietnamese inspired noodle salad filled with fresh carrot and cabbage. But honestly, this dressing guys.. chefs kiss. Will film both of these to get out on the feed this week! Of course, a little ice cream to seal the deal. #wieiad #whatieayinaday #healthymealideas

Emily enjoys the perks of caffeine. However, she doesn’t rely on coffee to get energy. “A morning matcha to start me off with slow release caffeine and antioxidants,” explains Emily. She specifies that she makes it with almond milk.

Banana Bread Made with Oats

Emily_English_emthenutritionist8emthenutritionist/TikTok

“I recipe tested my breakfast oat banana bread loaf,” she says, showing off a delicious looking slice. It is “essentially porridge in banana bread form paired with yogurt, nut butter, and frozen raspberries,” she explains.

Related: Linn Lowes in Workout Gear Shares Booty-Shaping Glute Workout

Pink Protein and Collagen Drink

Emily_English_emthenutritionist6emthenutritionist/TikTok

She also swears by a pink drink. “I then had my protein,” she says, showing a big container of My Protein Clear Whey Isolate,” adding that it has 21 grams of protein and is “so refreshing” and “tastes like a lychee martini. “I had an extra scoop of collagen for the glow, and it's going to be on repeat this summer,” she says, showing a container of My Vitamins Collagen

Sticky Salmon Bit Bowl with Quinoa and Avocado

Emily_English_emthenutritionist5emthenutritionist/TikTok

“Lunch was my air fryer sticky salmon bite bowl with quinoa, avocado, and chili salt,” she says about her mid-day meal. “This was so quick, so filling that I didn't actually need an afternoon snack.”

Lemongrass Chicken with Noodle Salad

Emily_English_emthenutritionist4emthenutritionist/TikTok

For dinner? “I made a lemongrass chicken with Vietnamese inspired noodle salad. This dressing, guys, chef's kiss,” she says.

Ice Cream Bar

Emily_English_emthenutritionist3emthenutritionist/TikTok

She concludes her day of eating with a sweet treat. “I always need something sweet, so I had a little OPPO ice cream stick,” she said about her low-calorie ice cream bar.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Collingwood Weighs In

tara_collingwooddietdivatara/Instagram

“Sounds like a very well rounded healthy diet!” says Collingwood. “Protein, whole grains, and fruit or veggies at each meal. She includes healthy fats from Salmon, avocado, and nut butter. She ends the day with a low calorie little treat. Bravo!”

💪🔥Body Booster: Swap your morning coffee with matcha. It gives you energy and is packed with antioxidants. Try it with almond milk.

More For You

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.

Emily English (@emthenutritionist) is a Kings College London-trained nutritionist and online influencer. She regularly shares videos about delicious, healthy food, including recipes and meal plans, that will help you lose weight and transform your body and your life. In a recent viral video, she gives her followers an up-close-and-personal look at everything she eats in a day to maintain her own fantastic figure. “What I eat in a day as a registered nutritionist,” she starts the video off by saying. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her eating plan.


Matcha in the Morning

@emthenutritionist

WHAT I EAT IN A DAY AS A NUTRITIONIST I started off with matcha made with almond milk for slow-release caffeine. A tip is to use organic plant milk as calcium actually binds to the good stuff in matcha and prevents its absorption! After my walk I recipe tested my breakfast oat banana bread loaf which I did drop, classic, BUT it survived. It’s essentially porridge in banana bread form made with oat flour paired with yoghurt, almond butter and frozen raspberries. Post workout I had my protein clear lychee whey which is my current OBSESSION. I had so many DMS about this but its basically 21g of protein in the most freshening form. It tastes like a lychee martini and I add an extra scoop of collagen for the glow. On repeat this summer! Lunch was my air fryer sticky salmon bites tossed in soy, honey, sesame seeds, garlic and a little lime juice. I serve it with precooked quinoa, avocado and chilli salt. This was so quick and so filling that I didn’t actually need an afternoon snack. Dinner was lemongrass chicken with a Vietnamese inspired noodle salad filled with fresh carrot and cabbage. But honestly, this dressing guys.. chefs kiss. Will film both of these to get out on the feed this week! Of course, a little ice cream to seal the deal. #wieiad #whatieayinaday #healthymealideas

Emily enjoys the perks of caffeine. However, she doesn’t rely on coffee to get energy. “A morning matcha to start me off with slow release caffeine and antioxidants,” explains Emily. She specifies that she makes it with almond milk.

Banana Bread Made with Oats

Emily_English_emthenutritionist8emthenutritionist/TikTok

“I recipe tested my breakfast oat banana bread loaf,” she says, showing off a delicious looking slice. It is “essentially porridge in banana bread form paired with yogurt, nut butter, and frozen raspberries,” she explains.

Related: Linn Lowes in Workout Gear Shares Booty-Shaping Glute Workout

Pink Protein and Collagen Drink

Emily_English_emthenutritionist6emthenutritionist/TikTok

She also swears by a pink drink. “I then had my protein,” she says, showing a big container of My Protein Clear Whey Isolate,” adding that it has 21 grams of protein and is “so refreshing” and “tastes like a lychee martini. “I had an extra scoop of collagen for the glow, and it's going to be on repeat this summer,” she says, showing a container of My Vitamins Collagen

Sticky Salmon Bit Bowl with Quinoa and Avocado

Emily_English_emthenutritionist5emthenutritionist/TikTok

“Lunch was my air fryer sticky salmon bite bowl with quinoa, avocado, and chili salt,” she says about her mid-day meal. “This was so quick, so filling that I didn't actually need an afternoon snack.”

Lemongrass Chicken with Noodle Salad

Emily_English_emthenutritionist4emthenutritionist/TikTok

For dinner? “I made a lemongrass chicken with Vietnamese inspired noodle salad. This dressing, guys, chef's kiss,” she says.

Ice Cream Bar

Emily_English_emthenutritionist3emthenutritionist/TikTok

She concludes her day of eating with a sweet treat. “I always need something sweet, so I had a little OPPO ice cream stick,” she said about her low-calorie ice cream bar.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Collingwood Weighs In

tara_collingwooddietdivatara/Instagram

“Sounds like a very well rounded healthy diet!” says Collingwood. “Protein, whole grains, and fruit or veggies at each meal. She includes healthy fats from Salmon, avocado, and nut butter. She ends the day with a low calorie little treat. Bravo!”

💪🔥Body Booster: Swap your morning coffee with matcha. It gives you energy and is packed with antioxidants. Try it with almond milk.

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.

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.


"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

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

My Dinner

Hummus with olive oil, paprika, lemon and pita breadShutterstock

"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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

Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

Young athletic woman drinking water in gym.Shutterstock

"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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.

With all the designer diets, complicated meal plans, and trendy eating methods, figuring out what to eat for weight loss can seem overwhelming. However, you can lose weight by eating the same food every day, multiple weight loss warriors testify. Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by making simple changes to her diet and fitness routine. She regularly shares videos on Instagram and TikTok about all the hacks she used to slim down. In a recent video, she details her weight loss diet, which is incredibly simple.


She “Ate the Same Meals Every Single Day”

alexxandra_fitt4alexxandra.fitt/Instagram

“For 1-2 months, I ate the same meals every single day. Why? Because I was confused, I didn’t know what to eat or where to start, so I ate the same thing every day,” Alexandra confesses in the caption of her video.

Breakfast

alexxandra_fitt3alexx.fitt/TikTok

For breakfast, she gave herself two options: sweet and savory. One “would always be oatmeal with a scoop of protein powder and brandy butter,” she reveals. The second? Eggs with turkey bacon, veggies, and a bagel.

RELATED:I’m a Nutritionist and These are 5 Things I Would Never Buy at the Grocery Store

Lunch

alexxandra.fitt-7alexxandra.fitt/Instagram

For lunch, she kept things simple. “I’d usually eat some type of wrap/ sandwich. I’d add mayo, turkey, ham, salami, cheese, and a bunch of veggies,” she writes.

Snacks

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

Alexandra had a few go-to snacks. “I’d have a protein bar, protein shake, fruit, yogurt bowls, bagels with cream cheese, snack plates, anything I was craving that day, just made sure it was a decent portion,” she says.

Dinner

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

For dinner, she “would switch things up” but gravitated toward bowls. She would “add a bunch of lettuce, rice and either ground turkey, chicken, ground beef, any kind of protein and I’d add toppings like tortilla chips, Greek yogurt instead of sour cream, salsa, cheese ugh they’re so good and so filling,” she says.

RELATED:25 Ways to Not Look Older After 50, Say Experts

Our RDN Weighs In

tara_collingwood6dietdivatara/Instagram

“The diet looks great,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Eating three meals plus a snack or two keeps the metabolism going. Nice combo of whole grains, complex carbs, veggies, fruit, protein, dairy, and more. Of course, we don’t know the exact portions, but if she is losing weight with this plan, then keep it up!

💪🔥Body Booster: If you are trying to lose weight, keep things simple: Find a few healthy and nutritious meals you love and eat them on repeat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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.

What is the secret to looking forever young? Liz Hilliard, 70, a pilates instructor who trains out of her studio, Hilliard Studio Method, looks decades younger than her actual age – all without extreme diets or exercising around the clock. In an exclusive interview with Body Network, the age-defying fitness expert dishes on her diet, revealing how she eats to look half her age.


She Loves “Real Food” And Avoids “Trends”

Liz_Hilliard11Copyright Liz Hilliard

“I love food, real food that is, and generally stay away from trends. I avoid anything ultra-processed and, for the most part, have cut sugar completely out of my diet except for the natural sugars occurring in fruit and vegetables and a glass of wine. I’m a big believer in enjoying my life and living the way the French do with the attitude of Joie de Vivre. Good food and wine are a celebration of life, especially when shared with friends,” says Hilliard about her overall approach to eating.

Breakfast: Protein, Fiber, and Healthy Fat-Packed Smoothie

Liz HilliardCopyright Liz Hilliard

For breakfast, Liz makes a smoothie. “I begin my day with a healthy dose of protein, fiber, and healthy fat. Fifteen years ago, after researching the importance of protein with respect to muscle growth and keeping my weight in check, I created the Hilliard Studio Method Smoothie, which I still have almost every morning! It’s my ‘jet fuel’ that sets me up for success nutritionally fueling my workout and my day,” she says.

The smoothie boasts 27 grams of protein, 23 grams of fiber, phytonutrients (greens), healthy fat (avocado), and frozen organic fruit. “I also include turmeric root and ginger root when I can for a bonus of anti-inflammatory goodness!” she says. “To maintain strong, healthy bodies, most of us need about one gram of protein per pound of body weight per day. Trust me, I know how hard this can be, which is why adding protein in the morning sets you up for success and helps maintain healthy glucose levels, which keep our metabolism and hormones balanced so we can resist unhealthy cravings.”

RELATED: 3 Types of Belly Fat: Which One Are You Battling?

Lunch: High Protein and Fiber Bowl

Liz HilliardCopyright Liz Hilliard

“My lunch is generally a variety of vegetables or legumes (high in protein and fiber) mixed with other lean proteins like boiled eggs, salmon, or chicken. I always have a bowl of hard-boiled eggs on hand or some sort of bean or lentil that will give me a boost of protein and fiber between meals,” she says.

Snack: More Protein

Liz HilliardCopyright Liz Hilliard

Some of her healthy go-to snacks include whole, plain yogurt with pea protein powder, chia seeds, and fruits or berries. “It is a delicious solution to curb afternoon hunger pangs. I also love a variety of crunchy vegetables to dip into an organic hummus or cottage cheese,” she says.

RELATED: 9 Tips to Build Muscle Fast Experts Swear By

Dinner: Protein and Veggies

Liz HilliardCopyright Liz Hilliard

“Dinner is my favorite meal of the day. I get to relax with my partner, reflect on our days, and enjoy a delicious, healthy meal,” says Hilliard. “A few of our latest favorites have included baked salmon and vegetables, stir fry or curry dishes with tofu or chicken, dark green salads topped with lean proteins, grains, and nuts. I try to eat seasonal, real food like squash and sweet potatoes in the winter and fresh berries and cucumbers in the summer. Going to the local farmer’s market is a great way to support your local farmers and get fresh food. I think the nutritional key to healthy aging is enjoying a delicious, protein-based diet filled with fruits and vegetables in all the colors of the rainbow.”

5 Foods She Eats Every Day

Liz HilliardLiz Hilliard

Hilliard loves to eat these five foods daily:

  1. Apple
  2. HSM Smoothie
  3. Nuts, especially almonds
  4. Meat, mostly oily fish like salmon
  5. Dark green, crunchy salad

RELATED:20 Superfoods for People Over 50

Hydration

Liz HilliardLiz Hilliard

Hilliard also prioritizes hydration. “My goal each day, as it should be for all of us, is to drink half my body weight in water. Most days, I come close,” she says.

Sleep Is Also Key

Liz HilliardLiz Hilliard

Hilliard makes sure to get enough rest. “Sleep is a huge indicator of health and longevity, and I take it very seriously. I average between 7-8 hours a night. Anything less, and I feel off my game,” she tells us.

RELATED: I'm a Coach and These 5 Foods Were Ruining My Health Until I Quit Them

Self-Care

Liz HilliardCopyright Liz Hilliard

As for self-care, she is a “big proponent of play or just simply downtime,” she explains. “Doing nothing is highly underrated. I find time during my day to spend outside sans my ear pods for an easy walk or just sit in nature. I love to read, go to the movies, and spend time with my grandchildren. As far as self-care through skin care, my blog posts explore the importance of ‘vanity’ and its impact on our self-confidence and health.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

FACT CHECKED BY Christopher Roback
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 people who are trained in nutrition eat in a day? The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, is a Board Certified Sports Dietitian who specializes in diet and weight loss. The Body Network asked her to detail all the food and drinks she consumes on a daily basis in order to stay healthy and fit.


Before, During, and After Workouts

Healthy breakfast, granola with nuts and dry bananas in white blow on wooden table with wooden spoon and cute fabric.Shutterstock

Before workout: 1/2 banana or a few handfuls of cereal (granola or Cinnamon Toast Crunch!)

During workout: Water

After workout: AG1 + Creatine and other supplement pills

Breakfast

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

2-3 times per week: Plain fat free greek yogurt with 1/2 scoop of protein powder added for additional protein + berries, grapes, cutie, whatever fruit I have around + 1/4 cup granola

2-3 times per week: Smoothie: frozen banana, whey protein powder, other frozen fruit

Weekends: Egg white + 1 whole egg omelet with spinach and feta or cheddar, berries, toast or English muffin

Protein Tea

A woman holds a thermos of hot tea in her hands on a cold autumn day.Shutterstock

I always drink a big Yeti of hot tea (Roibos) with about 1/3 of a container of Premier Protein in as a “creamer."

Snacks

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Collingwood usually has one snack one mid-morning and one mid-afternoon.

  • Built bar
  • Fruit: Love blackberries, raspberries, cherries, peach, apple
  • Cottage Cheese and fruit
  • Greek yogurt
  • Handful of almonds or pistachios

Lunch

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Collingwood will choose from a few different lunches. With each she will usually have a glass of A&W Zero.

  • Salad with spinach, veggies, avocado, air fried tofu, feta, low fat dressing
  • Wrap: Extreme Wellness wrap with sautéed spinach, tofu or veggie chicken, capers, feta
  • Frozen meal: Usually Amy’s or Trader Joe’s vegetarian meals or Lean Cuisine cauliflower cheese pizza
  • Leftovers of some sort

After Lunch Treat

Pieces of dark chocolate with mint on wooden tableShutterstock

Collingwood “always” has 1 to 2, “usually 2,” pieces of chocolate of some sort after lunch.

Dinner

Hot,Homemade,Pepperoni,Pizza,Ready,To,EatShutterstock

Collingwood usually makes a homemade dinner, but eats out “maybe 1-2 times per week and usually on weekends,” she says. Her dinners include:

  • Always a cooked veggie: Brussel sprouts, broccoli, green beans, or spinach are the faves in the house
  • Always some sort of vegetarian protein (veggie chicken or meatballs) OR salmon (a few times a month and usually if I’m eating out) OR Tofu
  • Some sort of starch: Potatoes, rice, pasta, quinoa, sweet potatoes, etc.
  • I also LOVE pizza so might have cheese pizza or veggie pizza

Related: I Lost 19 Pounds in 15 Days with the Help of Salt

Nighttime Snack

Fresh,Fruits,Nutrition,health,food.Shutterstock

Collingwood usually eats nothing in the evening “unless I have another piece or two of chocolate or some fruit,” she says.

Body Booster: Eating healthy doesn’t mean you have to deprive yourself. Even nutritionists allow themselves to indulge in treats such as chocolate, diet sodas, and pizza – in moderation.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
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Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster