Skip to content
Nutrition & Diet
✓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.

I’m a Health Coach and This is My Quick and Easy Meal Plan for the Whole Week

These recipes that are easy to prepare and good for you.

Ferozan Mast
By Ferozan MastJun 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

laura_b_healthy1
laura.b.healthy/Instagram
Ferozan Mast
By Ferozan MastJun 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

Nutrition & Diet

TikTok influencer and health coach Laura B. (@laura.b.healthy) is sharing an easy, healthy meal plan with her social media followers. Laura likes to make enough food for plenty of leftovers, which is always a great idea when meal prepping. With meals such as tacos and meatball subs, Laura makes pasta salads as well as chicken-based dishes. Here are some of the ingredients Laura uses to make satiating meals throughout the week.

Overnight Oats

@laura.b.healthy

Breakfast, lunch, and dinner ideas in this healthy meal plan - remember the easier you make things, the easier it is to stick to them so make meal planning as easy as possible! #healthymealplan #simplemealplan #howtomealplan #makeamealplan

Overnight oats is one of Laura’s go-to breakfast options. “There may not be a better on-the-go breakfast option than overnight oats for promoting fullness and packing in health benefits,” says Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness. “Oats’ health benefits are mainly due to beta glucan, a soluble fiber, which packs a punch in providing blood sugar control, gut health benefits, and cardiovascular protection.”

Omega-3-Packed Salmon

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Laura makes chicken or salmon using a bottled glaze for added flavor. “Salmon is an excellent source of an essential nutrient that our body cannot make on its own: Omega-3 fatty acids,” Hadley says. “Omega-3’s provide benefits to almost every aspect of health including heart health, longevity, gut health, and inflammation, making salmon a powerhouse food for the body.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Chickpea Noodles

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Laura uses protein-packed chickpea noodles as a side to have with her chicken sausage. “Chickpea noodles are a great source of protein and fiber compared to white pasta and can help you feel full for longer, curb future appetite, and play a role in managing blood sugar due to their low glycemic impact,” Hadley says.

Easy Peasy

laura_b_healthy2laura.b.healthy/TikTok

Laura’s meal plan is easy because, as she says, she enjoys the same foods again and again without getting bored. “Meal planning for the week can be a great way to ensure you have the foods on hand to meet your health goals,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies and creator of The Blood Sugar Fix. “This meal plan is well balanced with macronutrients. You’ll want to be sure to add a variety of fruits and vegetables throughout the week to boost fiber, antioxidants, and flavor. Overnight oats are a great make-ahead meal that offers a good source of soluble fiber, which has been shown to help lower total cholesterol levels. The slow digested carbs can also help to keep blood sugar steady while promoting satiety.”

Related: My Step-by-Step Guide to Losing 30 Pounds in 30 Days

Meal Planning Mantra

laura_b_healthy3laura.b.healthy/TikTok

“Food prepping is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says vegan fitness expert Kollins Ezekh, owner of Members Only gym in Los Angeles. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

💪🔥Body Booster: Don’t be afraid to eat the same foods again and again if that’s what works for you!

proteincardiocarbshealthy eating

More For You

Nutrition & Diet

I’m a Health Coach and This is My Quick and Easy Meal Plan for the Whole Week

laura_b_healthy1
laura.b.healthy/Instagram
Ferozan Mast
By Ferozan MastJun 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

TikTok influencer and health coach Laura B. (@laura.b.healthy) is sharing an easy, healthy meal plan with her social media followers. Laura likes to make enough food for plenty of leftovers, which is always a great idea when meal prepping. With meals such as tacos and meatball subs, Laura makes pasta salads as well as chicken-based dishes. Here are some of the ingredients Laura uses to make satiating meals throughout the week.

Overnight Oats

@laura.b.healthy

Breakfast, lunch, and dinner ideas in this healthy meal plan - remember the easier you make things, the easier it is to stick to them so make meal planning as easy as possible! #healthymealplan #simplemealplan #howtomealplan #makeamealplan

Overnight oats is one of Laura’s go-to breakfast options. “There may not be a better on-the-go breakfast option than overnight oats for promoting fullness and packing in health benefits,” says Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness. “Oats’ health benefits are mainly due to beta glucan, a soluble fiber, which packs a punch in providing blood sugar control, gut health benefits, and cardiovascular protection.”

Omega-3-Packed Salmon

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Laura makes chicken or salmon using a bottled glaze for added flavor. “Salmon is an excellent source of an essential nutrient that our body cannot make on its own: Omega-3 fatty acids,” Hadley says. “Omega-3’s provide benefits to almost every aspect of health including heart health, longevity, gut health, and inflammation, making salmon a powerhouse food for the body.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Chickpea Noodles

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Laura uses protein-packed chickpea noodles as a side to have with her chicken sausage. “Chickpea noodles are a great source of protein and fiber compared to white pasta and can help you feel full for longer, curb future appetite, and play a role in managing blood sugar due to their low glycemic impact,” Hadley says.

Easy Peasy

laura_b_healthy2laura.b.healthy/TikTok

Laura’s meal plan is easy because, as she says, she enjoys the same foods again and again without getting bored. “Meal planning for the week can be a great way to ensure you have the foods on hand to meet your health goals,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies and creator of The Blood Sugar Fix. “This meal plan is well balanced with macronutrients. You’ll want to be sure to add a variety of fruits and vegetables throughout the week to boost fiber, antioxidants, and flavor. Overnight oats are a great make-ahead meal that offers a good source of soluble fiber, which has been shown to help lower total cholesterol levels. The slow digested carbs can also help to keep blood sugar steady while promoting satiety.”

Related: My Step-by-Step Guide to Losing 30 Pounds in 30 Days

Meal Planning Mantra

laura_b_healthy3laura.b.healthy/TikTok

“Food prepping is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says vegan fitness expert Kollins Ezekh, owner of Members Only gym in Los Angeles. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

💪🔥Body Booster: Don’t be afraid to eat the same foods again and again if that’s what works for you!

Nutrition & Diet

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

Liezl_Jayne_Strydom70
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Start Smart with a 5-Minute Protein Snack

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

Maximize Your Oven Time with Lunch Prep

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

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

Prep the Perfect Protein-Packed Dinner

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

Master Quick-Cooking Sides

Boiled quinoa in white bowl on brown wooden tableShutterstock

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

Batch Cook Protein Pancakes for Breakfast

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

Customize Your Portions

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

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

Store for Success

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

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

Efficient and Enjoyable Meal Prep in Just One Hour

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

Nutrition & Diet

Lose Weight Fast with These 5 Simple Meal Prep Tips

Sarah_Bouchard_fedandfreewithsarahb5
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothJan 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you food-prepping but having a hard time? A few simple tweaks can make the process so much easier, according to one expert. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new post, she tackles the topic of food prep. “5 food prep hacks that make your life easier,” she writes across the Instagram video.

You Have to Be Intentional If You Want to Reach Your Protein Goals

“News Flash: Not a single woman in her 30’s reaches her protein goals by accident,” she writes in the post. “If you ‘don’t have time’ for food prep, you need to reorganize your life (and this is not an invitation to see who has the busiest life. I know you’re busy). It’s also very likely that you need to make food prep a lot more simple. Here are the things I do each week to set myself up for success.”

RELATED: Expert Reveals 5 High-Protein Swaps That Double Protein Per Calorie

Stock Your Fridge

;

Her first tip is to keep your fridge stocked. “Have some items that require no prep at all, like Costco’s cooked chicken breast, guacamole & pico de gallo]. Buy frozen veggies and freeze some proteins to have some back-ups!” she writes.

Choose One Breakfast and One Lunch

Next, choose one breakfast and one lunch. “Those food plans with a million ingredients and a different meal every day of every week? Nobody has time for that. I eat the same breakfast every day [Protein pancake recipe in my Costco List) and two variations of one bowl all week, and if I’m tired of it the next week, I switch!” she recommends.

Make a Big Sunday Dinner and Have Lunches for Days

Making a big dinner on Sunday can translate to having lunches for days. “We typically make a large batch of what we’ll be having for lunch all week and eat it as our Sunday night dinner. Cook once, eat multiple times,” she reveals.

RELATED: TV Host Shares 6 Tips to Get in the Best Shape of Your Life

Mix and Match

Mix and match your prepped food for variation. “If you like variety and get tired of foods fast, cook 2-3 separate types of proteins, 2-3 different starches, a few different veggies and condiments, and mix & match. For example, I usually have cooked chicken breast, extra lean gb, potatoes, winter squash, rice, coleslaw, salsa, and guac ready to roll,” she writes.

Have a Backup Plan

Lastly, always have some backups. “You’ll probably have days where you just end up with nothing prepped, but that doesn’t mean you need to make poor decisions. Another part of planning is planning what to do in hectic situations. Look at some local menus or local grocery stores and have some go-to’s for when there is a problem. You can still prioritize protein & fiber in a pinch! Remember that the more prepared you are, the less you have to rely on willpower,” she concludes. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

How I Lost 40 Pounds in 3 Months by Making These Simple Dietary Changes

ciara-foster-7
CiarahoneyFIT/YouTube
Leah Groth
By Leah GrothJun 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to lose 40 pounds in 3 months? Consider starting with a diet overhaul. Ciara Foster, AKA Ciara Honey Fit, is a social media influencer who creates a lot of wellness and weight loss content on her YouTube channel. “Today I am going to do a much, much requested and overdue video, how I lost 40 pounds in three months. I get this question so much,” she says. Here are the simple changes she made to burn fat fast.

Changing Her Diet Was Key to Her Weight Loss

Check your body shape with white weight scales, top view.Shutterstock

Ciara reveals that she gained 80 pounds as a result of dealing with medical issues. “One of the biggest things that I did to lose 40 pounds in three months was to change my diet. I've eaten healthy for a while, but I got to a point where I was just so frustrated with my health and with the weight gain that I got to a point where it just seemed like I didn't even care as much anymore,” she says at the start of the clip.

She Met with a Nutritionist

Portrait of cheerful dietitian in lab coat pointing at fresh fruits and vegetables on table, smiling at camera at clinic. Weight loss consultant recommending healthy plant based dietShutterstock

“The first thing I did was to see a nutritionist. That nutritionist also was a doctor,” Ciara says. “She helped to create a meal plan for me that was very specific to what my body needed.” She said it is important to have a “specified meal plan for you that will help you to lose weight.”

“My meal plan consists of a balance of protein, carbs, and fats, with protein being my highest amount of nutrition that I take in with some fats and some carbs,” Ciara says, revealing that she focuses and organizes her meals around this. “That's the basis and the foundation of my diet and nutrition.”

RELATED: 15 Surprising Benefits of Ozempic, According to Science

Breakfast: Eggs, Turkey Bacon, Low Carb Tortillas, Almond Butter

Fried eggs and bacon cooking in a skilletShutterstock

For breakfast, she has eggs, turkey bacon, low-carb tortillas, “and I'll put almond butter in them,” Ciara says. “So I've got my protein, starch, and my fat.”

Lunch: Salads

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

For lunch, she has “Kardashian salad,” Ciara reveals, “because it reminds me so much of those big old salads that the Kardashians eat with two boiled eggs. Just because I'm not huge on meat, I'll eat mostly fish and seafood, but I really don't eat much like poultry or pork or beef. And I'll drizzle a little bit of salad dressing on it for my fat. And then I'll also have a starch, which lately I've been having Pirate’s Booty. I'm gonna start getting away from that and leaning more towards sweet potato and more like healthy starches instead of processed.”

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

Dinner: Protein and Veggies

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

“For dinner, I like to have protein and veggies,” Ciara continues. “My favorite right now is salmon and Brussels sprouts. I love Brussels sprouts and I love salmon. I make my own salmon. I just season it up really well, throw it in the oven, and it's actually really easy.”

She Added Cheat Days…

Reminder Cheat Meal Day in calendar with green pen. Close-up.Shutterstock

“One big thing that really helped me with my diet was that I used Monday through Friday pretty much eat healthy, and then Saturday and Sunday were like my cheat days,” she says. “What I started doing was narrowing myself down to one cheat meal per week. Really just being more strict about my weekends. That really can make a difference in the long run in terms of how quickly you're able to lose weight,” Ciara says.

And if you wanna lose weight quickly and drop the weight fast, you really, really have to limit those cheat days and those cheat meals. And reducing my cheat meals or cheat days to one cheat meal helped me lose the weight quicker,” Ciara says.

Eliminating Alcohol

Happy friends group cheering mojito drinks at cocktail bar restaurant - Young people having fun drinking cocktails on happy hour at pub - Party time and youth conceptShutterstock

“Something else that helped me to lose 40 pounds in three months was eliminating alcohol,” she says. “It was really, really hard for me because I am a wine person. Drinking is a social thing that affects the way that I interact with people at events that I tend not to and things like that. But if you want to lose weight quickly and drop the weight fast, then I definitely recommend eliminating or trying to cut down on your alcohol intake.” She set a goal for herself of two weeks, then a month, and then another month, and “ended up going the full three months without drinking.”

Meal Prepping

Meal,Prep,Asian,Style,Teriyaki,Sauce,Chicken,Meat,Balls,With,Broccoli,AndShutterstock

“Meal prepping was very, very integral in me losing 40 pounds in three months,” Ciara says. This helped her eliminate fast food from her diet and eating out. “I like to meal prep at the beginning of the week, and that way, I have all my meals for the week or a good portion of them, and it just eliminates that factor of always eating out or eating fast food or eating things that are not good for me,” she explains.

RELATED: 20 Ways to Lose Body Fat Really Fast From Top Nutritionist

Meal Prepping

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

“Even things such as salads at fast food places can have high calories and tons of sodium in them. Even just cooking at home can be a really good way to help you accelerate your weight loss.”

💪🔥Body Booster: Focus your meals around a balance of protein, healthy fats, and complex carbs, with protein making up the largest portion. Organize and plan your meals based on this foundation for a successful diet and nutrition plan.

Nutrition & Diet

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

Emily_English_emthenutritionist9
emthenutritionist/Instagram
Leah Groth
By Leah GrothJul 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Nutrition & Diet

20 Things to Avoid While on Ozempic

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Too Much Sugar

Different sugar on dark tableShutterstock

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

Ultra-Processed Foods

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

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

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

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

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

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

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

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

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

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

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

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

Be Mindful of Coffee

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

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

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

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

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

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

Same Unhealthy Lifestyle

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

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

Protect Your Health

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

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

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

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

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

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

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

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

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

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

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

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

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

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

Always See a Medical Professional

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

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

Fried Foods

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

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

Joyy Maria joyymaria
Copyright joyymaria/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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