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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.

9 High-Protein Foods That Beat Eggs for Weight Loss

These protein-packed foods offer more bang for the buck than two eggs.

Leah Groth
By Leah GrothOct 24, 2024
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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Leah Groth
By Leah GrothOct 24, 2024
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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Nutrition & Diet

Are you trying to lose weight by eating eggs? Melissa (@fitmission.nutrition) is a weight loss and macro nutrition coach for women. In her social media posts, she educates her followers on how to eat to lose weight. In one recent Instagram post, she talks about protein. “Eggs are NOT a high source of protein. That’s not to say don’t eat them, bc they are delicious & good for you…BUT 2 eggs isn’t enough for breakfast, ladies!” she writes in the caption.

2 Eggs Only Have 12 Grams of Protein

Hard-boiled eggShutterstock

She points out that “2 eggs=12g of protein,” but “women working on fat loss 35+ need 25-30 at each meal!!” she adds. “Protein is vital for building & maintaining muscle, which gives you the “toned” LOOK you want. It helps keep you full for longer & helps with/ curbing sugar & carb cravings! Save this & add these nine high protein sources to your diet!”

One Cup of Egg Whites

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

Egg whites, eggs without the yolk, are a great alternative to the whole egg for protein. “One cup has 26g of protein & only 126 calories,” she says. “HACK—I ADD egg whites to the eggs I am already eating for MORE protein. 1/2 cup of egg whites has about 13g of protein. I buy the egg whites in a carton & beat them together with a whole egg to easily up my protein.”

Nonfat Greek Yogurt

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Next up, non-fat Greek yogurt “1 cup is 25g protein & 140 cals. It comes in a ton of flavors to meet anyone’s likes! Non-fat dairy is NOT the same as other non-fat foods. ONLY the saturated fat is removed,” she says.

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

She also recommends non-fat/low-fat cottage cheese. “1 cup is 28g of protein & 180 cals. I eat it alone, with fruit or even mix it into my marina sauce & eggs to add creaminess + protein!!” she says.

Chicken Breast

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

It should come as no surprise that chicken breast made the list. “Just 3oz packs 24g of protein & 150 cals. Literally, the most versatile & lean protein source,” she says.

RELATED: Can Green Tea Help You Lose Weight? Here Is What Science and the Experts Say

Shrimp

Raw tiger white shrimp prawn on board with herbs. Dark background. Top view.Shutterstock

Shrimp is another great lean protein with more pack for the punch than eggs. “Just 4.5oz is 30g & only 152 cals! This is the easiest source to keep in the freezer for a high protein & low-fat option you never run out of!” she says.

Lean Beef

Raw minced beef uncooked meat over boardShutterstock

A surprising entry on the list? Lean Beef. “Just 4oz packs 27g protein & 140 cals! Lean ground beef is so versatile: breakfast taco bowls, burgers, spaghetti…,” she writes.

Deli Turkey

big group of meat, bread and vegetablesShutterstock

Deli turkey is an easy way to consume protein. “4oz is 20g of protein & 120 cals. Buy organic or a good brand that’s not pre-cut. Add it with an egg to an English muffin or use it for a sandwich or wrap!” she says.

Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Another convenient form of protein? Tuna. “A can drained is 20g protein & only 100 calories! Super quick & easy, just make sure to get the kind in water, not oil,” she writes.

RELATED: She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

Tofu

soy cheese tofu diced on a cutting board, basil closeupShutterstock

Tofu will also get the job done for anyone on a plant-based diet. “1 cup of tofu only has 150 cals & 18g of protein for my vegetarian friends!” she writes. 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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Nutrition & Diet

9 High-Protein Foods That Beat Eggs for Weight Loss

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:
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Leah Groth
By Leah GrothOct 24, 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.

Are you trying to lose weight by eating eggs? Melissa (@fitmission.nutrition) is a weight loss and macro nutrition coach for women. In her social media posts, she educates her followers on how to eat to lose weight. In one recent Instagram post, she talks about protein. “Eggs are NOT a high source of protein. That’s not to say don’t eat them, bc they are delicious & good for you…BUT 2 eggs isn’t enough for breakfast, ladies!” she writes in the caption.

2 Eggs Only Have 12 Grams of Protein

Hard-boiled eggShutterstock

She points out that “2 eggs=12g of protein,” but “women working on fat loss 35+ need 25-30 at each meal!!” she adds. “Protein is vital for building & maintaining muscle, which gives you the “toned” LOOK you want. It helps keep you full for longer & helps with/ curbing sugar & carb cravings! Save this & add these nine high protein sources to your diet!”

One Cup of Egg Whites

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

Egg whites, eggs without the yolk, are a great alternative to the whole egg for protein. “One cup has 26g of protein & only 126 calories,” she says. “HACK—I ADD egg whites to the eggs I am already eating for MORE protein. 1/2 cup of egg whites has about 13g of protein. I buy the egg whites in a carton & beat them together with a whole egg to easily up my protein.”

Nonfat Greek Yogurt

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Next up, non-fat Greek yogurt “1 cup is 25g protein & 140 cals. It comes in a ton of flavors to meet anyone’s likes! Non-fat dairy is NOT the same as other non-fat foods. ONLY the saturated fat is removed,” she says.

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

She also recommends non-fat/low-fat cottage cheese. “1 cup is 28g of protein & 180 cals. I eat it alone, with fruit or even mix it into my marina sauce & eggs to add creaminess + protein!!” she says.

Chicken Breast

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

It should come as no surprise that chicken breast made the list. “Just 3oz packs 24g of protein & 150 cals. Literally, the most versatile & lean protein source,” she says.

RELATED: Can Green Tea Help You Lose Weight? Here Is What Science and the Experts Say

Shrimp

Raw tiger white shrimp prawn on board with herbs. Dark background. Top view.Shutterstock

Shrimp is another great lean protein with more pack for the punch than eggs. “Just 4.5oz is 30g & only 152 cals! This is the easiest source to keep in the freezer for a high protein & low-fat option you never run out of!” she says.

Lean Beef

Raw minced beef uncooked meat over boardShutterstock

A surprising entry on the list? Lean Beef. “Just 4oz packs 27g protein & 140 cals! Lean ground beef is so versatile: breakfast taco bowls, burgers, spaghetti…,” she writes.

Deli Turkey

big group of meat, bread and vegetablesShutterstock

Deli turkey is an easy way to consume protein. “4oz is 20g of protein & 120 cals. Buy organic or a good brand that’s not pre-cut. Add it with an egg to an English muffin or use it for a sandwich or wrap!” she says.

Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Another convenient form of protein? Tuna. “A can drained is 20g protein & only 100 calories! Super quick & easy, just make sure to get the kind in water, not oil,” she writes.

RELATED: She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

Tofu

soy cheese tofu diced on a cutting board, basil closeupShutterstock

Tofu will also get the job done for anyone on a plant-based diet. “1 cup of tofu only has 150 cals & 18g of protein for my vegetarian friends!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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

Jon_Williams1
@Instagram/@jonwilliamscoaching
Leah Groth
By Leah GrothDec 23, 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 need some protein ideas that will help you lose weight fast? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals some of his go-to, nearly zero-calorie protein sources. “7 great protein sources to eat with almost no calories when you are trying to drop body fat. You may be surprised,” he writes across the video. “While it’s challenging to find protein sources with almost zero calories, certain options are very low in calories while still providing some protein. Here are my top 7,” he adds in the caption.

Boost Fat Loss with Low-Calorie Proteins

“These being low-calorie proteins, you can eat more!” he explains in his post. “Remember never to starve yourself or not eat enough. We need to keep our muscles when we are trying to drop body fat. If you lose weight and muscle, you will gain body fat. You can take your weight x a minimum of .7. So if you are 150 pounds, you will take 150x.7, and it will be 105 grams of prop each day. If that is too much for you, when you start a little bit lower and work your way up.”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

The top almost zero-calorie protein to eat? Egg Whites. “One large egg white has about 17 calories and 3.6 grams of protein. They are low in calories and fat while being a great protein source,” he writes.

Non-Fat Greek Yogurt

Close-up of woman's hand holding yogurt while eating at home.Shutterstock

He is also a fan of non-fat Greek yogurt. “This yogurt is low in calories and high in protein. A typical serving (about 150g) contains around 80-100 calories and about 10-15 grams of protein,” he says.

Broth or Stock

Bone,Broth,Chicken,diet,foodShutterstock

An unlikely protein? Broth or Stock. “Chicken or vegetable broth can be very low in calories (around 10-15 calories per cup) and can provide a small amount of protein,” he says.

Whey Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Whey protein powder is a great source to add to your smoothies or baked goods. “Depending on the brand, a scoop of whey protein powder can provide around 100 calories and 20-30 grams of protein. While not zero calories, it’s a concentrated protein source,” he says.

Fish

Fresh fish, raw cod fillets with addition of herbs and lemonShutterstock

Fish is also good. “Certain types of white fish, like cod or sole, are low in calories and high in protein. A 3-ounce serving typically has around 70-90 calories and about 15-20 grams of protein,” he says.

Tofu

soy cheese tofu diced on a cutting board, basil closeupShutterstock

If you are on a plant-based diet, he recommends tofu, which “is low in calories, with about 40-50 calories per 3.5 ounces, and provides around 5 grams of protein,” he says.

Seafood

Cooked crabs on black plate served with white wine, black slate background, top view.Shutterstock

Another great nonmeat or poultry protein option? Seafood. “Most seafood, like shrimp or crab, is low in calories and high in protein. A 3-ounce serving of shrimp has about 85-95 calories and around 18-20 grams of protein,” he says.

These Will Help You Amp Up Your Protein Intake While Staying in a Calorie Deficit

portrait of beautiful young woman eating yogurt at homeShutterstock

“While these options are not completely calorie-free, they are among the best choices for getting protein while keeping calorie intake low. Always consider the nutritional value and balance in your diet!” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 Foods with More Protein Than an Egg for Weight Loss, Says Nutrition Coach

Melissa_Fit_Mission_Nutrition11
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Groth
By Leah GrothDec 19, 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.

Okay, so you understand that protein is a key part of weight loss. But how are you supposed to get in 12 grams a day? Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a recent social media post, she discusses protein and the fallacy that eggs are a great source of it. “Eggs are not a high source of protein. That’s not to say don’t eat them, bc they are delicious and good for you…But two eggs isn’t enough for breakfast, ladies!” she says.

How Much Protein Do You Really Need

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

She reveals that two eggs equals 12 g of protein. “Women 35+ working on fat loss need 25-30 grams at each meal!! Protein is vital for building and maintaining muscle, which gives you the ‘toned’ look you want. It helps keep you full for longer and helps with curbing sugar and carb cravings!” she says in her post before revealing nine high protein sources to add to your diet.

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

While whole eggs may not be a great source of protein, egg whites are a great way to hit your goals without going overboard with calories and cholesterol. “One cup has 26g of protein and only 126 calories,” Melissa says. “Hack—I add egg whites to the eggs I am already eating for more protein. 1/2 cup of egg whites has about 13g of protein. I buy the egg whites in a carton & beat them together with a whole egg to easily up my protein.”

Non-Fat Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Non-fat Greek yogurt is another low-calorie, no-sugar protein source. “1 cup is 25g protein & 140 cals. It comes in a ton of flavors to meet anyone’s likes! Non-fat dairy is NOT the same as other non-fat foods. ONLY the saturated fat is removed,” she says. It is also a good ingredient when cooking baked goods.

Non-Fat or Low-Fat Cottage Cheese

Close-up of a bowl of cottage cheese in the hands of a Caucasian woman. Focus on a bowl of cottage cheese.Shutterstock

The next item on her list? Non-fat or low-fat cottage cheese can be eaten solo or added to recipes. “1 cup is 28g of protein & 180 cals. I eat it alone, with fruit, or even mix it into my marinara sauce & eggs to add creaminess + protein!!” she says.

Chicken Breast

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

Number four on her list? Chicken breast is a favorite protein source of most health experts. “Just 3oz packs 24g of protein & 150 calories,” she says. “Literally, the most versatile & lean protein source.”

Tofu

soy cheese tofu diced on a cutting board, basil closeupShutterstock

If you don’t eat meat, don’t worry. According to Melissa, tofu is a great meat-free protein source. “1 cup of tofu only has 150 cals & 18g of protein for my vegetarian friends!” she says.

Shrimp

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

If you like seafood, eat shrimp to meet your protein goals. “Just 4.5oz is 30g & only 152 cals! This is the easiest source to keep in the freezer for a high protein & low-fat option you never run out of!” she says.

Lean Beef

Raw minced beef uncooked meat over boardShutterstock

Seafood and poultry are not your only options for great protein sources. She also recommends lean ground beef. “Just 4oz packs 27g protein & 140 cals! Lean ground beef is so versatile: breakfast taco bowls, burgers, spaghetti,” she writes.

Deli Turkey

A view looking into a package of processed turkey deli meat slices.Shutterstock

A convenient option, 4oz of deli turkey provides 20g of protein and 120 calories. Melissa suggests buying "organic or a good brand that's not pre-cut. Add it with an egg to an English muffin, or use it for a sandwich or wrap!"

RELATED:61-Year-Old Lisa Rinna Shares 10 Daily Habits That Keep Her Looking Half Her Age

Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Keep canned tuna in your pantry when you need a no-fuss protein fix. “A can drained is 20g protein & only 100 calories! Super quick and easy, just make sure to get the kind in water, not oil,” she says. Remember, for women over 35 working on fat loss, aim for 25-30g of protein at each meal. These protein-rich foods can help you reach that goal while supporting your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Underrated High-Protein Foods to Melt Fat

Mike Diamonds DoctorMike28
5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By
Copyright Doctor Mike Diamonds/YouTube
Christopher Roback
By Christopher RobackMar 24, 2025
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 felt like you're doing everything right with your diet and training but still not seeing the results you want? You're not alone. Dr. Mike Diamonds has been there, too, and he's cracked the code to getting lean—especially when starting at higher body fat percentages.

As a medical doctor with a background in biochemistry and microbiology, Dr. Diamonds transformed his own body before becoming a pro bodybuilder. "I built my physique exactly the same way I've done for my clients over the last decade," says Dr. Diamonds. His scientific approach has helped thousands achieve their fitness goals, and now he's sharing his most underrated protein sources that can easily add 100 grams of protein to your daily intake.

Ready to discover game-changing protein options that no one is talking about? These foods will revolutionize your diet plan and help you build muscle while losing fat.

The Golden Formula for Getting Lean

The science is clear, according to Dr. Diamonds: "To build muscle and lose fat, you need to eat a high protein diet, 30 to 50 grams per meal, multiplied by caloric deficit plus weightlifting." The problem? Most people aren't consuming enough protein throughout the day.

Instead of focusing on the usual suspects like chicken breast, steak, protein powder, and Greek yogurt, Dr. Diamonds is revealing 10 underrated protein sources that can transform your results.

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

1. Reduced Carb Wraps: The Diet Game-Changer

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

"I promise you, I would not be in the shape that I am right now without this meal, because it made my diet feel like not a diet," reveals Dr. Diamonds about his favorite reduced-carb wraps.

With 7.6 grams of protein and only 10.7 grams of carbs per wrap (compared to regular wraps with just 3 grams of protein and 23 grams of carbs), these wraps provide incredible nutrition stats. Dr. Diamonds personally gets 30.4 grams of protein daily from these wraps alone.

The versatility is what makes them truly special—add any protein source and you can easily reach 60+ grams of protein in a single meal.

2. Shellfish: Compact Protein Powerhouses

Frozen, boiled shrimp. Texture King prawns background. Seafood on the counter. Fish market. Close-up shot of seafood. Photo of shrimp in a supermarket. Wholesale of seafood. High quality photoShutterstock

"When you want to pick a snack, there should be at least 10 grams of protein per 100 calories," Dr. Diamonds advises. Shrimp over-delivers with 11 grams of protein per 100 calories.

You only need about 3.5 ounces (100 grams) of shrimp to hit 25 grams of protein, making it perfect for those who struggle to eat large volumes of food. Dr. Diamonds often orders shellfish at restaurants to stay within his macros while feeling satisfied.

Beyond protein, these shellfish contain healthy fats, zinc, vitamin B12, and iron, making them nutritional powerhouses.

3. Biltong: The Ultimate Protein Snack

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

"In America, you guys call it jerky, in South Africa, we call it biltong," explains Dr. Diamonds about his favorite protein snack. "I like calling jerky the timid version of biltong."

This South African dried meat provides an incredible 20 grams of protein per 100 calories—double Dr. Diamonds' recommended protein-to-calorie ratio. Just 43 grams (1.5 ounces) delivers 20 grams of protein.

Dr. Diamonds suggests replacing typical desk snacks like nuts with biltong for a protein boost, and serving it when friends come over instead of calorie-dense dips.

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

4. Lentils: Plant-Based Protein Champion

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Though Dr. Diamonds admits lentils are his "least favorite option" on the list, he included them for plant-based eaters. Lentils provide 8 grams of protein per 100 calories.

What makes lentils valuable despite the higher carb content is their impressive nutrient profile. "They're loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese," notes Dr. Diamonds, who particularly enjoys them in soup form.

5. Edamame: The Complete Protein Snack

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

"It's impossible for restaurants when you order edamame to add unnecessary oils and sauces—you just need salt to give it flavor," says Dr. Diamonds about this convenient protein option.

Half a cup provides 17 grams of protein, and as Dr. Diamonds points out, edamame is a complete protein containing all nine essential amino acids our bodies cannot produce.

Rich in fiber, edamame helps control blood sugar and supports digestive health. Dr. Diamonds highlights its versatility: "You can eat it on its own, add it to salads, stir-fries, or in your wraps."

6. Egg Whites: The Lean Protein Source

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

While whole eggs are nutritional powerhouses, Dr. Diamonds explains why egg whites deserve special attention when trying to get lean: "Four whole eggs contain 28 grams of protein, 2 carbs and 21 grams of fat, which is a total of 312 calories. But if you had eight egg whites, that gives you the same amount of protein, but minus all the carbs and no fats and only 137 calories."

The versatility of egg whites makes them indispensable—scrambled, on toast, in omelets, or even in high-protein French toast. "You have to have it," insists Dr. Diamonds.

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

7. Smoked Ham and Deli Meats: Convenient Protein

Sliced pork ham for sandwiches over boardShutterstock

"When I'm dieting and I just need a quick protein source, when I just need to grab something in the fridge, I'll take a pack of these," Dr. Diamonds shares about his go-to convenience protein.

Delivering 16.4 grams of protein per 100 calories, smoked ham and deli meats like chicken and turkey breast are protein-packed options you can take anywhere. Dr. Diamonds recommends adding them to English muffins, toast, burgers, or scrambled eggs.

8. Protein Ice Cream: The Healthy Indulgence

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

"You have to have protein ice cream in your diet as part of that 20% of flexible foods," advises Dr. Diamonds. "It feels like a cheat code. It feels like you're cheating, but it's even better than a protein bar."

Dr. Diamonds recommends brands like Yasso, Halo Top, Arctic Zero, and Skinny Calm for store-bought options. For homemade versions, he suggests using a Ninja Creamy to transform protein shakes into delicious frozen treats.

"Just because of this, they can stay lean year round," Dr. Diamonds says about his clients who incorporate protein ice cream into their diets.

9. Protein Milk: The Daily Staple Upgrade

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

"We have milk with almost everything," Dr. Diamonds points out, making protein-enhanced milk an easy way to boost your daily intake. Brands like Fairlife and Barbell offer high-protein milk varieties.

This simple swap works for coffee, shakes, cereal, and any recipe calling for milk. Dr. Diamonds notes that protein milk helped his mother meet her protein needs while recovering from dental surgery.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

10. Canned Tuna: The Forgotten Protein Superfood

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Dr. Diamonds calls canned tuna "the ugly stepchild" of protein sources, but emphasizes its incredible value: "In just eight ounces of canned tuna in water, you can hit 50 grams of protein."

The versatility is impressive—tuna pasta, tuna with rice, tuna with egg whites on toast, or simply eaten from the can. "Canned tuna is so underrated, and I should probably add it more into my foods," admits Dr. Diamonds.

For improved flavor, he suggests mixing it with fat-free mayo and adding it to rice or various snacks.

Conclusion: Protein Is Your Secret Weapon

Weightlifter clapping hands and preparing for workout at a gym. Focus on dustShutterstock

Adding these 10 underrated protein sources to your diet can dramatically increase your daily protein intake without feeling like you're on a restrictive diet. Dr. Diamonds emphasizes that consistent protein consumption, combined with a caloric deficit and weightlifting, is the formula for success when trying to get lean.

Whether you're starting at 30% body fat or just looking to shed those last few pounds, these protein options will help fuel your transformation. Try incorporating just a few of these foods into your weekly meal plan and watch as your body begins to change.

Fitness & Workouts

The 5 Most Overlooked Proteins That Help with Weight Loss

Dani_Spies_clean_and_delicious1
Copyright clean_and_delicious/Instagram
Christopher Roback
By Christopher RobackNov 15, 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.

Looking to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.

Make Cottage Cheese Your New Go-To Protein Source

"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Transform Your Meals with Eggs and Egg Whites

Fresh chicken eggsShutterstock

Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.

Stock Up on Canned Fish for Quick Protein

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."

Use Greek Yogurt as Your Protein-Rich Kitchen Staple

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According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Make Ground Bison Your Weeknight Protein Solution

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"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.

Simple Tips for Protein Success

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Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.

The Science Behind Protein Needs

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According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.

Why Protein Matters After 40

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"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Choosing the Right Protein Sources

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WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Copyright lil Piece of Hart/Youtube
Christopher Roback
By Christopher RobackApr 14, 2025
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.
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We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 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.

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Drank a Gallon of Water Daily for 75 Days and Lost 25 Pounds

Jennifer Madison
Copyright Jennifer Madison/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
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.

The Challenge That Changes Everything

We all have moments when we look in the mirror and don't recognize the person staring back. Jennifer Madison found herself at that crossroads and decided to take action. "It was honestly kind of on a whim that I decided to do this," Jennifer admits in her post. "I gave up alcohol not too long ago, just because I wanted to feel better about myself, and I felt like alcohol wasn't helping with any of my goals." Her journey began after hitting 38 days alcohol-free, coincidentally the same number of days she lasted in her previous 75 Hard attempt. This time would be different. Discover how this ordinary woman achieved extraordinary results through pure determination.

What Is 75 Hard Anyway?

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75 Hard isn't just another fitness challenge—it's a complete mental toughness program designed to transform your life through discipline. The rules are simple but demanding: take a daily progress photo, drink a gallon of water, follow a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors regardless of weather), and read 10 pages of a non-fiction book. Miss one task, and you start over at day one. "If you're already looking for excuses, there are plenty out there," Jennifer says. "There will always be an important event coming up. The weather won't always be 70 and sunny." But the rewards are worth every sacrifice.

The First Week Breakthrough

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Committing to something is always easier than maintaining it, especially when old habits try to pull you back. Jennifer started strong but knew the real challenge would come during her commute days. "I don't know yet if I'm going to share this, or if I want to put it out there again with the world that I'm trying again," she confessed early on. "I know my family is not going to want me to do this again, so I haven't told anyone because I truly was at a really, really dark place last time." Despite her doubts, the results came quickly—she dropped 5.2 pounds in just one week, proving that immediate payoff can fuel long-term commitment.

Overcoming Social Pressure

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Social situations become minefields when you're committed to strict habits. Jennifer faced this head-on during work dinners and celebrations. "Everyone was drinking wine. They were like, 'Oh Jen didn't get a glass.' They told the waiter it was my birthday. He got me a little shot of vodka and pineapple juice. I gave it to a co-worker," Jennifer recalls. She even resorted to smashing cake into a napkin to avoid breaking her commitment when pressured to eat dessert. While these moments were challenging, they strengthened her resolve and showed that saying "no" gets easier with practice.

The Weather Won't Stop You

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Mother Nature doesn't care about your fitness goals, but true transformation means persevering anyway. "It's pouring. So this is what I looked like coming back into work. I'm soaked. My pants are soaked. My shoes are soaked. My socks are soaked. I look like a wet dog but I got my 45 minutes in so that's what counts," Jennifer shared after a particularly brutal outdoor workout. Through rain, cold, and exhaustion, she never missed a day. Your excuses about weather conditions will seem insignificant after seeing what's possible with true commitment.

Hitting the 38-Day Milestone

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Breaking past your previous failure point creates powerful momentum. Day 38 marked a significant psychological milestone for Jennifer—the day she had given up during her first attempt. "I am feeling so happy. My spirits are very high. I am on cloud nine, honestly," Jennifer revealed. "I'm gonna accomplish it this time around. I know I'm gonna hit all 75 days." Pushing through your former breaking point proves that your past doesn't define your future. You can rewrite your story with persistence.

The Physical Transformation

Woman trying dress in looking in mirror cheerful and happy.How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstock

Consistent effort yields undeniable results. Jennifer lost an impressive 25 pounds during her 75 Hard journey, but the benefits went far beyond numbers on a scale. "My mom kept commenting on how my face looks so much skinnier. I just look in the mirror and I look at myself in the camera so much that I don't really notice the changes," Jennifer remarked. Sometimes others notice our transformation before we do. Your daily progress may seem small, but others will see the dramatic difference when your discipline accumulates over weeks and months.

Developing Healthy Nutrition Habits

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Food discipline isn't just about following rules—it's about developing better awareness of your body's actual needs. "Something I really struggle with and something I'm really working on is trying to control food noise and figuring out am I eating because I feel like it's time to eat or am I eating because I'm hungry," Jennifer shared. Throughout the challenge, she learned to resist social eating cues and listen to her body instead. You'll discover that many of your eating habits are based on convenience or social pressure rather than genuine hunger.

Finding Joy in Movement

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Exercise becomes something you crave rather than dread when it becomes part of your identity. Jennifer gradually shifted from reluctant workouts to enthusiastic movement. "I feel so good. If I could, I would do midday workouts all the time. I feel like I have the most energy to do my best workouts," she noticed by the end of her journey. Your relationship with physical activity can transform completely when you commit to consistent practice regardless of motivation.

The Mental Transformation

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.12 Ways to Lose Weight Simply by WalkingShutterstock

The physical changes are impressive, but the mental shift is what truly lasts. "I give up too often and I'm changing who I am. I'm not that person anymore. I don't give up on things. I follow through with things. I accomplish my goals," Jennifer declared during the final third of her challenge. This mental toughness extends to every area of life, from career ambitions to personal relationships. You'll develop a proven track record with yourself that builds unshakable self-trust.

Life After 75 Hard

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Completing a challenge means nothing if you return to old habits. The true test comes after day 75. "In the nearly two months that have passed since doing 75 Hard, I've lost even more weight and feel better than I ever did," Jennifer reported. She maintained her reading habit, consistent workouts, outdoor walks, and even added weight training. The challenge provided the structure to develop habits that became a sustainable lifestyle. Your transformation doesn't have to end when the challenge does.

Start Your Own Transformation Today

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.​HydrationShutterstock

Jennifer's journey proves that ordinary people can achieve extraordinary results through consistent discipline. She started just like you—uncertain, with plenty of excuses and past failures. Yet 75 days of unwavering commitment completely transformed both her body and mindset. "If someone told you that you could change your entire life in just two and a half months, would you do the work necessary to make the change?" Jennifer asks. The answer is up to you, but her results speak for themselves. What could you accomplish in the next 75 days? 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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