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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.

#1 Best Breakfast for Proteins, According to Dietitian Who Lost 100 Pounds

Protein plus “fiber-filled carbs” equal nutritional gold, says one RD.

Leah Groth
By Leah GrothAug 11, 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
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Ilana_Muhlstein_nutritionbabe5_5d3e9b
Ilana Muhlstein Nutrition/Facebook
Leah Groth
By Leah GrothAug 11, 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
Nutrition & Diet

Ilana Muhlstein, RD (@nutritionbabe) is a mother-of-two, nutritionist, and weight loss warrior who dropped 100 pounds naturally. She has amassed a following of over 2 million TikTok followers for sharing content about how she lost all the weight without going to extremes. In a recent viral video, she shares the recipe for one of her favorite high-protein breakfasts that tastes delicious, keeps her satiated, and curbs her cravings. “It's breakfast, and I'm feeling hungry,” she says at the start of the clip. (She knows about yummy, filling food; check out her new cookbook, Love The Food That Loves You Back.) We also asked Body Network's Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the meal.

First, She Starts with a Plate Split in Half

@nutritionbabe

Focus on habits and lifestyle changes over resolutions! The new reports coming out of Ozempic and similar medications is that it has a similar ling-term success rate to diets. Thats because its so much more than nutrition- and thats coming from a registered dietitian nutritionist. The reason my program works long- term is that it focuses just as much on nutrition, as it does on mindset, your environment, and your emotions. When your environment is set up for success, and you make weight gain inconvenient, its hard to “fall off”. Its not too late to start! Over 80,000 people just started my 4-week weight loss program and its a perfect time to join them. What is the 2B Mindset Super Block? It’s an incredible eating plan made into a 4-week Super Block. It helps you reach your weight-loss goals in real time by watching 5 short videos a week, for 4 weeks, and learn how to apply those principles for long-term success. Start on a Monday or whatever day works best for you! Every day you’ll have my positive voice in your ear—guiding you toward the best choices that align with your goals and inner desires. Week 1: Learn Core Principles—start with the fundamentals Week 2: Break Old Habits—end late- night munchies and handle those “F-it I want to eat it” moments Week 3: Master Your Mindset—self- sabotage ends here Week 4: Long-Term Success—redefine your relationships and food prep like a pro includes 1000+ recipes + Live weekly chats with me and 24/7 access to the 2B Mindset Community It’s only $29 to unlock with a bodi membership! https://bodi.company/49ZSvBl or if you don’t have bodi, get shakeology & bodi for only $99 and get the superblock for free. https://bit.ly/44WkNsW (you will see it as soon as you pick your flavor and press”add to cart”) You can do this! I Can’t wait for you to get started!! You’re going to do great!! Yello drink is my daily caffeine. Its technically designed to be a pre-workout but i have it every morning whether i workout or not because it gives you the best energy and hydrates tou at the same time. Once you start, tou wont go back to coffee. Trust me. I love coffee for the flavor but now i have decaf just for taste because the energy you get from energize is far superior imo. And for a workout, you feel unstoppable https://bchbody.life/2GyHGgE ##bodi##superblock##weightlossjourney##healthyweightloss##weightlosstips##2bmindset##healthyeating##eatinghealthy##weightlossmindset##lifestylechange

She starts by showing off her plate, which has marks dividing it in half. “I always use these plates as a guide. I have half plate protein, half plate fiber-filled carbohydrates,” she explains.

At breakfast, I made some fiber-filled French toast using some Dave's killer bread,” she says, adding that she made it with an egg and milk.

“And then for protein, I have some cottage cheese here,” she says, noting that the “egg and milk inside the french toast” is also protein.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

She Says a “Very, Very High Protein Breakfast” Keeps Her “Fuller Longer”

Ilana_Muhlstein_nutritionbabe7nutritionbabe/TikTok

“I like to have a very, very, very high protein breakfast because I feel like it keeps me fuller longer,” she explains.

“So I'm going to just spice up this cottage cheese,” she says, adding seasoning and what appears to be syrup. “It's going to act almost like a syrup onto the french toast.”

She Drinks 16 Ounces of Energize

Ilana_Muhlstein_nutritionbabe3Ilana Muhlstein Nutrition/Facebook

She washes the french toast down with “16 ounces of Energize” drink.

Body Network’s Resident RDN, Diet Diva Tara Collingwood, loves the idea of getting whole grain, high fiber carbs, and protein in the morning. “Most people don’t get enough protein at breakfast and don’t choose good quality whole grains,” she says. However, she would also like to see a little bit of fresh fruit. “Maybe just a handful of berries will provide more fiber and excellent antioxidants.”

As for the drink, “I don’t have a problem with one sugar-free energy drink instead of coffee, but just be careful how many you might have and how late in the day you drink it,” she says. “Breakfast is a good time to get caffeine so it has time to absorb and leave your body before bedtime.”

💪🔥Body Booster: When deciding what to eat for breakfast, try to combine healthy, fibrous carbohydrates, protein, and fresh fruit to fill you up and keep you full for several hours. If you enjoyed this article, don't miss I Lost 100 Pounds Eating the Foods in My New Cookbook.

proteinsustainable weight losscarbshealthy eatingsuccess stories & transformationsweight loss

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Nutrition & Diet

#1 Best Breakfast for Proteins, According to Dietitian Who Lost 100 Pounds

Ilana_Muhlstein_nutritionbabe5_5d3e9b
Ilana Muhlstein Nutrition/Facebook
Leah Groth
By Leah GrothAug 11, 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.

Ilana Muhlstein, RD (@nutritionbabe) is a mother-of-two, nutritionist, and weight loss warrior who dropped 100 pounds naturally. She has amassed a following of over 2 million TikTok followers for sharing content about how she lost all the weight without going to extremes. In a recent viral video, she shares the recipe for one of her favorite high-protein breakfasts that tastes delicious, keeps her satiated, and curbs her cravings. “It's breakfast, and I'm feeling hungry,” she says at the start of the clip. (She knows about yummy, filling food; check out her new cookbook, Love The Food That Loves You Back.) We also asked Body Network's Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the meal.

First, She Starts with a Plate Split in Half

@nutritionbabe

Focus on habits and lifestyle changes over resolutions! The new reports coming out of Ozempic and similar medications is that it has a similar ling-term success rate to diets. Thats because its so much more than nutrition- and thats coming from a registered dietitian nutritionist. The reason my program works long- term is that it focuses just as much on nutrition, as it does on mindset, your environment, and your emotions. When your environment is set up for success, and you make weight gain inconvenient, its hard to “fall off”. Its not too late to start! Over 80,000 people just started my 4-week weight loss program and its a perfect time to join them. What is the 2B Mindset Super Block? It’s an incredible eating plan made into a 4-week Super Block. It helps you reach your weight-loss goals in real time by watching 5 short videos a week, for 4 weeks, and learn how to apply those principles for long-term success. Start on a Monday or whatever day works best for you! Every day you’ll have my positive voice in your ear—guiding you toward the best choices that align with your goals and inner desires. Week 1: Learn Core Principles—start with the fundamentals Week 2: Break Old Habits—end late- night munchies and handle those “F-it I want to eat it” moments Week 3: Master Your Mindset—self- sabotage ends here Week 4: Long-Term Success—redefine your relationships and food prep like a pro includes 1000+ recipes + Live weekly chats with me and 24/7 access to the 2B Mindset Community It’s only $29 to unlock with a bodi membership! https://bodi.company/49ZSvBl or if you don’t have bodi, get shakeology & bodi for only $99 and get the superblock for free. https://bit.ly/44WkNsW (you will see it as soon as you pick your flavor and press”add to cart”) You can do this! I Can’t wait for you to get started!! You’re going to do great!! Yello drink is my daily caffeine. Its technically designed to be a pre-workout but i have it every morning whether i workout or not because it gives you the best energy and hydrates tou at the same time. Once you start, tou wont go back to coffee. Trust me. I love coffee for the flavor but now i have decaf just for taste because the energy you get from energize is far superior imo. And for a workout, you feel unstoppable https://bchbody.life/2GyHGgE ##bodi##superblock##weightlossjourney##healthyweightloss##weightlosstips##2bmindset##healthyeating##eatinghealthy##weightlossmindset##lifestylechange

She starts by showing off her plate, which has marks dividing it in half. “I always use these plates as a guide. I have half plate protein, half plate fiber-filled carbohydrates,” she explains.

At breakfast, I made some fiber-filled French toast using some Dave's killer bread,” she says, adding that she made it with an egg and milk.

“And then for protein, I have some cottage cheese here,” she says, noting that the “egg and milk inside the french toast” is also protein.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

She Says a “Very, Very High Protein Breakfast” Keeps Her “Fuller Longer”

Ilana_Muhlstein_nutritionbabe7nutritionbabe/TikTok

“I like to have a very, very, very high protein breakfast because I feel like it keeps me fuller longer,” she explains.

“So I'm going to just spice up this cottage cheese,” she says, adding seasoning and what appears to be syrup. “It's going to act almost like a syrup onto the french toast.”

She Drinks 16 Ounces of Energize

Ilana_Muhlstein_nutritionbabe3Ilana Muhlstein Nutrition/Facebook

She washes the french toast down with “16 ounces of Energize” drink.

Body Network’s Resident RDN, Diet Diva Tara Collingwood, loves the idea of getting whole grain, high fiber carbs, and protein in the morning. “Most people don’t get enough protein at breakfast and don’t choose good quality whole grains,” she says. However, she would also like to see a little bit of fresh fruit. “Maybe just a handful of berries will provide more fiber and excellent antioxidants.”

As for the drink, “I don’t have a problem with one sugar-free energy drink instead of coffee, but just be careful how many you might have and how late in the day you drink it,” she says. “Breakfast is a good time to get caffeine so it has time to absorb and leave your body before bedtime.”

💪🔥Body Booster: When deciding what to eat for breakfast, try to combine healthy, fibrous carbohydrates, protein, and fresh fruit to fill you up and keep you full for several hours. If you enjoyed this article, don't miss I Lost 100 Pounds Eating the Foods in My New Cookbook.

Fitness & Workouts

4 Daily Habits This Weight Loss Coach Uses to Make Clients “Unrecognizable”

Hannah_Hammes2
Copyright hammes_hannah/Instagram
Leah Groth
By Leah GrothDec 17, 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:
✓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 transform your body by summer? According to one expert, it may be as simple as adopting four healthy habits. Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she writes. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve ‘tried it all,’ but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame?” She goes on to reveal the four habits “to become addicted to over the next 6 months.”

Amp Up Your Protein Intake

“Eat at least 30g of protein at every meal,” she writes in the post. “Now, I know you think that’s too much food, but I promise if you want to get there, you need to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.” (Keep reading for high-protein breakfast ideas!)

Start Strength Training

She also suggests doing 30-minute strength training workouts “right at home” for convenience. “Why?? Because these will fit in your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistently your plan allows you to be, the quicker you will see results,” she says. “Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Get Your Rest

Sleep is another key health habit if you want to lose weight. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Hydrate

Her final transformation habit? Hydrate. “Drink your water sis!” she suggests. “At a minimum half your body weight in oz of water. 80+ oz is good! And add electrolytes!” According to the Mayo Clinic, hydration is important for a variety of reasons. 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.

High Protein Breakfast 1: Cottage Cheese Eggs

In another post she reveals 5 breakfasts she eats “on repeat” when she wants “to drop body fat” fast. “All under 15 minutes, 30-50 grams protein, under 500 calories.” The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post. Calories: 298, Protein: 38g.

RELATED:8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

High Protein Breakfast 2: Egg Sammy

She also loves this Egg Sammy: “1 English muffin toasted, 1 egg + ½ cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says. Calories: 352, Protein: 34g.

High Protein Breakfast 3: Protein Pancakes

Protein pancakes are another protein-packed, delicious morning meal. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says. Calories: 380, Protein 41g.

High Protein Breakfast 4: Breakfast Burrito

And, who doesn’t love breakfast burritos? “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says. Calories: 330 Protein: 35g.

RELATED:10 Food Ingredients This Coach Avoids at All Costs

High Protein Breakfast 5: Smoothie

Smoothies are an easy way to get your protein fix. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says. Calories: 377, Protein: 47g. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 22, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
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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.

You don’t need to be a Registered Dietitian Nutritionist (RDN), Nutrition Consultant, or Body Data Practitioner like me to know that breakfast is the most important meal of the day. But if you are a trained nutritionist, you know why: Protein is one of the most essential macronutrients for maintaining muscle mass, supporting metabolic health, and promoting satiety.

Whether you’re rushing out the door or enjoying a leisurely morning, below are 11 easy, protein-rich breakfast ideas that can be prepared in just 5 minutes—perfect for busy mornings.

How a Protein-Packed Breakfast Can Keep You Full and Energized

Research shows that eating a protein-rich breakfast can reduce hunger hormones like ghrelin and increase satiety hormones such as peptide YY (PYY), which help curb cravings later in the day and help limit excessive calorie intake throughout the rest of your day (especially if weight loss is your goal). The Daily Recommended Intake (DRI) for protein is established to prevent deficiencies in essential amino acids, which are crucial for various physiological functions, including muscle protein synthesis (MPS).

Tailoring Your Protein Intake: How Much Do You Really Need?

The recommended daily intake varies based on factors such as age, sex, and level of physical activity. For most adults, the general guideline is approximately 0.8 grams of protein per kilogram of body weight. However, athletes and individuals engaged in intense physical training may require higher amounts, often recommended at 1.2 to 2.0 grams per kilogram of body weight, depending on the intensity and type of exercise.

Greek Yogurt with Berries and Almonds

Greek yogurt granola and berry mix.Shutterstock

Protein Content: ~20g per serving (1 cup Greek yogurt, 1 tbsp almonds)

Why It Works: Greek yogurt is an excellent source of protein, delivering around 15-17g per cup. Berries add antioxidants and fiber, while almonds provide healthy fats and a protein boost.

How to Make: Scoop 1 cup of Greek yogurt into a bowl, top with a handful of fresh berries and a tablespoon of almonds. Add a drizzle of honey for sweetness.

Peanut Butter Banana Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

Protein Content: ~18g per serving (1 tbsp peanut butter, 1 cup milk)

Why It Works: Peanut butter and milk are both excellent protein sources, while the banana adds natural sweetness and potassium. This smoothie is quick to make and can be taken on the go.

How to Make: Blend 1 banana, 1 tbsp peanut butter, and 1 cup milk (or plant-based milk) together. Add a scoop of protein powder if you want to increase the protein content.

Scrambled Eggs with Spinach

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.Shutterstock

Protein Content: ~14g per serving (2 large eggs, 1 cup spinach)

Why It Works: Eggs are a powerhouse of protein, delivering about 7g per egg. Spinach adds fiber, vitamins, and minerals to the meal.

How to Make: Quickly scramble two eggs in a pan with 1 cup of spinach. Season with salt, pepper, and a dash of hot sauce if desired.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Cottage Cheese with Pineapple and Flaxseeds

Bowl of tasty cottage cheese with pineapple on wooden tableShutterstock

Protein Content: ~15g per serving (1 cup cottage cheese, 1 tbsp flaxseeds)

Why It Works: Cottage cheese is a protein-dense option that pairs well with the sweetness of pineapple. Flaxseeds add fiber and omega-3s for an extra nutritional boost.

How to Make: Scoop 1 cup of cottage cheese into a bowl, top with ½ cup of diced pineapple, and sprinkle with 1 tbsp of flaxseeds.

Protein Oatmeal with Almond Butter

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

Protein Content: ~15g per serving (1 scoop protein powder, 1 tbsp almond butter)

Why It Works: Adding protein powder to oatmeal makes this classic breakfast even more satisfying. Almond butter provides healthy fats and adds creaminess.

How to Make: Prepare ½ cup of oats as directed. Stir in 1 scoop of protein powder and top with 1 tbsp of almond butter.

Avocado Toast with a Poached Egg

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

Protein Content: ~13g per serving (1 slice whole-grain bread, 2 eggs)

Why It Works: Avocado toast is a trendy favorite, but adding a poached egg elevates it to a protein-rich meal. Whole-grain bread provides additional fiber.

How to Make: Toast a slice of whole-grain bread, spread ¼ of an avocado on top, and finish with a poached or fried egg.

Cottage Cheese and Berry Parfait

Overnight cheesecake oatmeal. Cheesecake morning breakfast layered parfafait dessert with homemade cottage cheese, mascarpone, oats and fresh raspberries, on sunny white concrete background copy spaceShutterstock

Protein Content: ~15g per serving (1 cup cottage cheese, ½ cup mixed berries)

Why It Works: Cottage cheese is an excellent source of protein, while berries provide fiber and antioxidants. This parfait is both delicious and quick to assemble.

How to Make: Layer 1 cup of cottage cheese with ½ cup of mixed berries in a bowl or jar. Top with a sprinkle of chia seeds or granola for crunch.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Chia Seed Pudding with Protein Powder

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,RaspberryShutterstock

Protein Content: ~18g per serving (2 tbsp chia seeds, 1 scoop protein powder)

Why It Works: Chia seeds are rich in fiber and plant-based protein, but adding a scoop of protein powder significantly increases the protein content. This make-ahead breakfast can be prepped the night before.

How to Make: Mix 2 tbsp of chia seeds with 1 cup of almond milk and 1 scoop of protein powder. Stir well and refrigerate overnight. Top with berries or nuts before eating.

Smoked Salmon on Whole Wheat Crackers

Salted salmon with whole wheat crackers, cream cheese and dillShutterstock

Protein Content: ~15g per serving (3 oz smoked salmon, 4 whole wheat crackers)

Why It Works: Smoked salmon is rich in both protein and omega-3 fatty acids, while whole wheat crackers add fiber and crunch. This is a perfect savory breakfast option.

How to Make: Top whole wheat crackers with 3 oz of smoked salmon and a dollop of cream cheese or Greek yogurt.

Overnight Oats with Almonds and Protein Powder

Overnight oats with bananas and nuts in snap lid glass jar on white marbleShutterstock

Protein Content: ~18g per serving (½ cup oats, 1 scoop protein powder)

Why It Works: Overnight oats are easy to make ahead, and adding protein powder boosts the nutritional profile. Almonds provide healthy fats and a little extra protein.

How to Make: Mix ½ cup of oats with 1/2 scoop of protein powder, 1 tbsp of almond butter, and 1 cup of milk or plant-based milk. Refrigerate overnight and top with almonds in the morning.

Hard-Boiled Eggs with Whole Wheat Toast

Egg. One boiled egg with wholemeal bread on a rusty background.Shutterstock

Protein Content: ~12g per serving (2 eggs, 1 slice whole wheat toast)

Why It Works: Hard-boiled eggs are a simple, grab-and-go source of protein. Pairing them with whole wheat toast adds fiber and makes the meal more satisfying.

How to Make: Boil 2 eggs in advance and store them in the fridge for busy mornings. Serve with a slice of whole wheat toast and a sprinkle of salt and pepper.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Bonus Tips for Boosting Protein at Breakfast

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

If you want to increase the protein content of your breakfast further, here are a few tips:

Add Protein Powder: Protein powder can be added to smoothies, oatmeal, pancakes, or yogurt for an instant protein boost.

Choose Greek Yogurt: Greek yogurt has almost double the protein of regular yogurt and is a versatile ingredient for both sweet and savory dishes.

Incorporate Seeds and Nuts: Chia seeds, flaxseeds, hemp seeds, almonds, and walnuts not only provide protein but also add healthy fats and fiber to your meals.

Pick Whole-Grain Options: Whole grains like quinoa, oats, and whole wheat bread are naturally higher in protein than refined grains.

Choose Whichever Breakfast Appeals to You

Spoon with thermostat yogurt in a girl's handShutterstock

These 11 quick and easy recipes are perfect for anyone with a busy schedule, offering a range of flavors and textures while keeping protein intake high. Whether you prefer savory options like scrambled eggs and avocado toast or sweet choices like chia seed pudding and Greek yogurt parfaits, there’s something here for every palate. However, it’s always important to consult with a doctor or dietitian before making significant changes to your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The #1 Food to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

Gen_Coco
gensgym/TikTok
Leah Groth
By Leah GrothApr 29, 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
✓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.

Gen Coco, Certified Nutrition Consultant (CNC), is a weight loss coach and influencer with hundreds of thousands of followers on TikTok. Her videos focus on demystifying diet culture and offering easy and simply ways for people to lose weight and get in shape. In one of her viral videos, Gen, who dropped 50 pounds herself and has helped hundreds of women do the same, reveals the number one thing to eat for weight loss. 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 tactics.

1. Motivation Is Key

@gensgym

Why you need to eat protein during your weight loss journey! Let me know what if this was helpful ❤️ #weightloss #weightlossjourney #protein #diethacks #howtoseweight #fyp

In the video she explains that one of the things she “struggled with” during her diet and weight loss journey “was not just knowing what to do, but it was really understanding why it was important and really understanding the why,” she said, calling that “one of the biggest things” that allowed her to “lose the 50 pounds and keep it off over the last seven years after almost the decade of yo-yo dieting, losing weight, and gaining it all back.” Collingwood maintains that she counsels her clients all the time on the motivation behind weight loss. “Losing weight and keeping it off is one of the most difficult behavior changes to make in life. If you don’t have a strong reason pulling you to make the hard changes, it is not likely to stick,” she says. “I spend a lot of time asking about why they want to make changes and digging deeper into the reasons to really get at the root of the motivation.”

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

2. Protein Has the Highest Satiation of Any Macronutrient

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

“You probably know that you need to be eating a lot more protein, but do you actually know why it's important?” she says in the video. “First thing you need to know about protein is that it has the highest satiation of any macronutrient, meaning it's the one food that makes you feel the fullest the longest for the least amount of calories.” Why is this important? “Because it means that you feel fuller longer. You're able to eat less calories throughout the day and therefore be in a greater caloric deficit without feeling hungry,” she adds. “One of the biggest things when it comes to sustainable weight loss is that you have to figure out a way to be in a deficit while still feeling satiated and full, because that starving sensation will eventually lead to binging.”

3. "Protein is the Most Filling"

hard,Boiled,Eggs,protein,breakfastShutterstock

“Protein indeed is the most filling,” says Collinwood. “I agree with eating a good amount of protein when you are trying to lose weight, but that also doesn’t mean you completely cut out carbs. Cutting back on carbs, increasing protein, and including healthy fats is a good balanced approach.”

4. Protein Has the Highest Thermic Effect of Food

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

The “coolest” perk of protein, according to Gen? “Everything that you do burns calories,” she says, “sitting burns calories, breathing burns calories, thinking burns calories, and digesting your food burns calories too. Now, protein has what's called the highest thermic effect of food, which is simply how many calories your body burns by digesting your food.” Protein has the highest thermic effective food of 25 percent, she maintains. “This means that for every 1000 calories of protein that you are eating, your body has to burn 250 calories just to digest it.” Here's where it gets interesting: “Carbs only have about a 7 percent thermic effective food and fats, literally 2 percent, which means you are burning anywhere from four to 12 times as many calories simply by eating protein over your fats and carbs, which is literally the caloric equivalent of 30 extra minutes of cardio per day that you don't even have to do, “ she continues. “That being said, it's still incredibly important to eat your carbs and your fats because carbs help with energy stores and fats help with keeping balanced hormones and vitamin processing.”

Related: 8 Game-Changing Daily Habits for a Better Body

5. RDN Says

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

Collingwood agrees that protein has the highest thermic effect of food, “meaning you burn the most calories just digesting protein,” she explains.

5. Protein Helps You Build Lean Muscle Mass

,Muscular,Woman,Abs,gym,fitness,muscle,workoutShutterstock

The last reason why protein is important is because it helps you build lean muscle mass, says Gen. “If you're going to take the time out of your day to be working out 3, 4, 5 times a week, you need to make sure that you're eating your protein so you can actually build that muscle, which is maybe even why there have been seasons of your life where you're going to the gym a ton, but you feel like you don't look like someone who goes to the gym,” she points out.

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

6. RDN Says

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Collingwood agrees that exercise should be part of any weight loss plan and encourages a balance of resistance training and cardio. “When you lose weight, some of the weight is always going to be a bit of muscle. But you can minimize the amount of muscle by doing exercise,” she says. “Aerobic exercise burns more calories and increases metabolism, while resistance training builds/maintains muscle while also increasing your resting metabolic rate. The more muscle you have on your body, the more calories you burn at rest and doing every single activity of the day.”

💪🔥Body Booster: Protein has the highest thermic effect of any food. This means that you are burning (the most) calories just by digesting it.

Nutrition & Diet

10 Best Protein Foods Nutritionists Eat to Lose Weight

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackNov 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Struggling to stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.

Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

RELATED:Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

RELATED:Woman Drops 22 Pounds Using This 10-Minute Morning Walk Strategy

Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

5 Habits Sabotaging Belly Fat Loss

Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
Leah Groth
By Leah GrothMar 10, 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 taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

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

Restricting Food Groups

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Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

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The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 55 Lbs on Ozempic with These 10 Tips

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
Copyright karli.sine/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

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

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 20 Lbs by Making These Simple Shifts

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
Copyright christinestines/Instagram
Leah Groth
By Leah GrothMar 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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