Skip to content

TikToker Denise (@denisehamdan) lost 30 pounds by eating a very specific diet—and it looks absolutely delicious. By focusing on sticking to 1700 calories and at least 130 grams of protein  a day, this influencer not only fuels her workouts and builds muscle, but stays satiated. So what are some of the things she eats on a daily basis? Here's what her typical diet and snacking habits look like.

Protein Shakes

Various Protein sport shake and powder. Fitness food and drink.

Denise drinks protein shakes every day to get her protein macros in, and fuel her workouts. She sometimes brews up her shakes at the gym, but also premixes them at home so there is always one ready to go. She also likes to keep protein bars with her for snacks.

Lots of Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.

Denise says she loves to eat breakfast food at any time of day, so brunch is perfect. Her typical meal is scrambled eggs on sourdough with avocado and bacon. "Egg protein has been shown to decrease malnutrition, improve muscle health, increase satiety, and therefore contribute to weight loss," according to the National Institutes of Health. "It has other additional benefits including protection against infection, decreases in blood pressure, as well as an anti-cancer effect."

Avocado For Brunch

@denisehamdan day 5/30 in my 30 days of healthy meals series!! Today we have a yummy protein chicken bowl ive been so obsessed with lately. I got most of my ingredients from Trader Joes and love to eat this for dinner. lmk what other recipes you guys want to see ◡̈ p.s for LESS calories only add half of the guac and cut out the mozzarella. #30daysofhealthymeals #30dayhealthchallenge #recipes #healthyrecipesforlunch #healthyrecipes #healthyeating #chickenrecipe #healthychickenrecipe #chickenbowl #chickenbowlrecipe #highprotein #highproteinrecipes #highproteinbreakfast #highproteinmealprep #highproteindiet #highproteindinner #dinnerinspo #healthyfoodforbeginners #beginnerrecipe #beginnerworkout #howtoeathealthy #weightloss #losebodyfat #fyp #cuttingseason #macros #lowcalorierecipe #lowcaloriehighprotein ♬ original sound – 🤍🥥S•phia🐚🍨

Denise relies heavily on delicious avocados for their healthy fat content and overall nutrient profile. She eats them with eggs, in wraps, and in her chicken bowls. When she wants to cut calories, she halves the guacamole amount in her bowls.

Coffee for Energy

Closeup image of man and woman clinking white coffee mugs in cafe

Denise relies on coffee to give her a boost—sometimes more than once a day. "Both regular and decaf coffee seem to have a protective effect on your liver," according to Johns Hopkins Health. Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don't drink coffee."

Related: This Is Exactly How to Lose Body Fat This Year

Chicken Bowls


Denise loves her Chipotle-style chicken bowls on brown rice. "Compared with white rice, brown rice contains much higher amounts of fiber, certain B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron," according to Harvard Health. "Research suggests that swapping white rice for brown rice may improve blood sugar levels and help with weight control."

Healthy Girl Snacks

Woman juicing making green juice with juice machine in home kitchen. Healthy detox vegan diet with vegetable cold pressed extractor to extract nutrients for smoothie drink.

Denise enjoys "healthy girls snacks", which include tuna on crackers, green smoothies, and strawberry parfait poppers. She also likes protein cake bites and a yogurt bowl with blueberries. Organic tortilla chips and pico is one of her favorite savory snacks.

RELATED: 5 Wardrobe Mistakes Adding Years to Your Appearance

The Bottom Line


Protein plays a huge part in Denise's daily diet—she takes over 130 grams every day. This is part of her health and fitness mantra: "If you eat less, move more, eat plenty of protein, and strength train, you'll lose body fat and build muscle."

💪🔥Body Booster: Incorporate nutrient-rich avocados into your diet for their healthy fats. Enjoy them with eggs, in wraps, or in chicken bowls, and reduce the portion size when cutting calories.

@denisehamdan what i eat in a day that helped me lose 30 pounds pt 4!! heres some high protein low calorie healthy food inspo for yall, lmk if u guys want any recipes ◡̈ Products➡️ Create Creatine gummies @Create Wellness use code DENISE25 for a discount & greens drink by @Bloom Nutrition #antiinflammatorydiet #burnbodyfat #whatieatinaday #highprotein #highproteinmeals #highproteinrecipes #highproteinsnack #highproteinlowcalories #whatieatinadayhealthy #bodyrecomposition #lose30lbs #glowup #weightloss #weightlosscheck #weightlosstransformation #weightlossprogress #howtoloseweight #guthealth ##howtolosebellyfat #healthy #gymtok #fittok #bloom #bloating #bloompartner #lifestyle #diet #healthyfoodinspo ♬ original sound – denise

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more