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Nutrition & Diet
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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

Whip up these morning eats and feel fulfilled all day long.

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
Follow:
FACT CHECKED BY Christopher Roback
portrait of beautiful young woman eating yogurt at home
Shutterstock
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
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

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.

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Nutrition & Diet

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

portrait of beautiful young woman eating yogurt at home
Shutterstock
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
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.

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

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

Liezl_Jayne_Strydom70
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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

Start Smart with a 5-Minute Protein Snack

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

Maximize Your Oven Time with Lunch Prep

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

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

Prep the Perfect Protein-Packed Dinner

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

Master Quick-Cooking Sides

Boiled quinoa in white bowl on brown wooden tableShutterstock

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

Batch Cook Protein Pancakes for Breakfast

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

Customize Your Portions

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

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

Store for Success

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

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

Efficient and Enjoyable Meal Prep in Just One Hour

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

Nutrition & Diet

She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Liezl Jayne Strydom
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Losing weight is one thing - keeping it off is another challenge entirely. For YouTube sensationLiezl Jayne Strydom, the secret to maintaining her 40-pound weight loss wasn't about restrictive diets but rather building sustainable breakfast habits. With over 1.2 million subscribers watching her journey, Liezl has mastered the art of creating protein-rich breakfasts that are both satisfying and simple to prepare. Her approach focuses on nutrient-dense, dairy-free, and gluten-free recipes that keep hunger at bay throughout the morning. Here are the five high-protein breakfasts that help her maintain her results, even on the busiest days.

The 15-Minute Spinach Feta Frittata

"It's so quick to make, and it's high protein," says Liezl about her sun-dried tomato, spinach, and feta frittata. The recipe combines two eggs with 40 grams of feta (she uses dairy-free, though she notes in her post that dairy feta offers higher protein content), wilted spinach, and sun-dried tomatoes.

Master the Perfect Frittata Technique

Technique matters for maintaining satisfying results. "I really like the ones that come in the jar in the oil. They're much softer and there's so much more flavor in them," Liezl explains about her sun-dried tomato choice. She recommends a two-step cooking process: first, wilting the spinach quickly, then combining it with the egg mixture. "Sometimes I cover it with a lid towards the end just to get the top cooking," she adds, ensuring the perfect texture every time.

The Protein-Packed Breakfast Burrito

Liezl's favorite morning burrito combines scrambled eggs, black beans, and vegetables for lasting energy. "I've made it quite a few times in the past few weeks, and it's pretty easy," she shares. The key is layering: start with spinach and cilantro, add scrambled eggs, sautéed peppers, and black beans.

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

Perfect Your Burrito Assembly

"I try to keep everything in the middle as I go," Liezl advises for perfect burrito assembly. She emphasizes the importance of proper seasoning: "I like to keep them quite simple, just a little bit of oil, oregano, salt and pepper, sometimes some cayenne pepper." The final touches make all the difference: "You've got to have salsa," she insists, recommending avocado slices for added creaminess and healthy fats.

High-Protein Oatmeal Without Powder

"I'm going to show you how I make this higher protein without using protein powder," Liezl reveals. Her recipe starts with "half a cup of roll oats" and "about one and a half cups of unsweetened soy milk," adjusting the liquid as needed for perfect consistency.

Create the Perfect Oatmeal Sauce

The secret to making healthy oatmeal crave-worthy lies in the toppings. "I'm just making a little topping on the side here. Inspired by Nutella - two tablespoons of almond butter with about a teaspoon of cocoa powder, a teaspoon of maple syrup," Liezl shares. She emphasizes that "a little pinch of salt just brings out the chocolate flavors."

RELATED: Lose Weight Fast with These 5 Simple Meal Prep Tips

The Power Bowl with Sweet Potatoes

"This is a perfect way to use up leftover roasted sweet potatoes," Liezl explains. She shares a pro tip for perfect eggs: "If you put the egg on a spoon and then lower it into the boiling water, it doesn't crack as easily. So I've been doing that lately. It actually really works."

Master Bowl Assembly and Flavoring

The key to a satisfying bowl is in the details. "A little teaspoon or two of olive oil drizzled over everything really just brings all the flavors together," Liezl explains. She recommends adding pickled onion, noting "I love the pink color of this. And it has really good flavor, really goes nicely with everything surprisingly in this bowl."

The 2-Minute Emergency Protein Fix

For hectic mornings, Liezl has perfected her quick-assembly breakfast. "It's pretty healthy, with no refined sugar, and I can just throw something together really instantly," she explains. The base is puffed brown rice - "there's no sugar in it, there are no other ingredients. It's literally just brown rice that's been puffed."

RELATED: Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

Customize Your Quick Breakfast

"With about one cup of unsweetened soy milk and two tablespoons of peanut butter, there's almost 20 grams of protein in this," Liezl reveals about her emergency breakfast. For variations, she suggests different fruit combinations: "It's also good with bananas. Bananas are my second favorite thing to have it with."

Make These Recipes Work for You

What makes these recipes particularly effective for weight maintenance is their flexibility and staying power. Liezl emphasizes that these are everyday solutions: "I hope that you enjoyed seeing all the breakfast that I ate this week," she shares, demonstrating that these aren't just special occasion meals but sustainable daily choices that support long-term success.

Each recipe proves that maintaining weight loss doesn't require complicated ingredients or extensive preparation time. By focusing on protein-rich ingredients and simple preparation methods, these breakfast options can help you stay satisfied and on track with your health goals, just as they've helped Liezl maintain her results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 42 Pounds with These 6 High-Protein Meals

Liezl Jayne Strydom
Copyright Liezl Jayne/Facebook
Alek Korab
By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Maintaining a healthy weight can be a challenge, especially when juggling a busy lifestyle. For many, finding nutritious, satisfying meals that support weight loss goals is a constant struggle. Liezl Jayne Strydom, a YouTube influencer with 1.2 million followers, faced this challenge head-on and successfully lost over 40 pounds by transforming her eating habits. Now, she's sharing her weight loss journey and the meal plan that helped her achieve her goals.

The Importance of Protein in Weight Loss

By now, we all know that protein is crucial for a healthy body. But why? "Protein is one of the most important things you need to be eating enough of every single day if you have a goal of weight loss in mind," says Certified clinical nutritionist Autumn Bates.

Liezl echoes this sentiment, adding, "During this time the thing that I really struggled with was finding lower calorie meals that were still balanced with all the food groups and that didn't leave me feeling hungry."

Calculating Your Protein Needs

Bates recommends a simple formula for determining your daily protein intake: "Multiply your weight in pounds by .73 to find out how much protein to take in every day." For example, a 150-pound person would need about 109.5 grams of protein daily for weight loss. Liezl adds, "If you ate all of this [in her meal plan], you'd be getting more than a hundred grams of protein for the day."

Start Your Day with a Protein-Packed Breakfast

Liezl kicks off her day with a simple yet nutritious breakfast. "I'm starting with two eggs, but you can also use a vegan egg replacer," she explains. Her spinach fried eggs on toast take just five minutes to prepare. Bates supports this choice, saying, "I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit."

Boost Your Morning with a Protein-Rich Coffee

To complement her breakfast, Liezl prepares an easy iced coffee. "It's got seven grams of protein in it, it's only 80 calories, and it's dairy-free," she notes. The recipe includes soy milk for its high protein content and creaminess.

Enjoy a Quick and Nutritious Lunch

For lunch, Liezl opts for a Mexican-inspired black bean salad with tortilla chips. "This is the kind of thing that I would've eaten for lunch a lot when I was trying to lose weight," she recalls. The salad includes cucumber, tomatoes, avocado, black beans, and cilantro, dressed with lime juice and olive oil.

Practice Portion Control

Liezl emphasizes the importance of portion control, even with healthy foods: "You can use about 140 calories worth of tortilla chips, which I find is usually the serving size on most bags of tortilla chips."

Satisfy Your Sweet Tooth with a Protein Smoothie

To curb post-lunch cravings, Liezl recommends her three-ingredient mango protein smoothie. "This is a great pre or post-workout snack if you want that, or just a little sweet tooth satisfier," she says. The smoothie combines frozen mango, protein powder, and almond milk, providing 25 grams of protein.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Prep a Flavorful Dinner for Multiple Meals

Liezl's dinner is a honey chicken dish with rice and green beans, which she meal preps for several days.

"My favorite thing about this meal is that it's amazing meal prep. So what I usually do when I'm making dinner is just make enough for a few servings," she explains.

Bates supports this approach, recommending chicken as a lean protein source: "About three ounces of cooked chicken breast will have around 27 to 28 grams of protein."

Explore Other Protein-Rich Dinner Options

While Liezl focuses on chicken, Bates suggests other protein-rich alternatives. "Three ounces of cooked salmon has about 22 grams of protein," she notes. For red meat lovers, Bates adds, "Three ounces of cooked beef has around 22 grams of protein, and it's so easy to use."

RELATED: 7 Things You Should Do to Boost Fat Burning

End Your Day with a Light, Protein-Rich Snack

For a late-night snack, Liezl suggests a simple veggie and hummus plate. "This is a high protein, high fiber snack before bed and it's very simple," she says. The snack includes cucumber, snap peas, and a quarter cup of hummus. Bates offers another option: "I love cottage cheese. Just about one cup will have between 24 to 28 grams of protein."

Customize Your Meal Plan

Liezl's meal plan is flexible, ranging from 1,200 to 1,800 calories per day. "To customize this meal plan for 1,200 calories, you can have the breakfast, the lunch, and the dinner, which are all roughly 400 calories. And then just leave out the snacks," she advises. For higher calorie needs, she suggests adding in various snacks and smoothies. Liezl emphasizes, "We're all different. We all need a different amount of calories to lose weight in a healthy way, so I will show you how to do that."

Track Your Progress

Liezl emphasizes the importance of tracking: "All these recipes are going to be on my blog for all these meals and these snacks with all the calories, so you can get that there." This aligns with Bates' recommendation to closely monitor protein intake for optimal weight loss results.

As Liezl says, "Meal prepping doesn't always have to be this big whole thing. You can just do it while you're making dinner anyway. It just makes sense."

RELATED: The “Most Anti-Aging Exercise” That Fitness Experts Swear By

The "3 Meals and 3 Snacks" Formula for Success

Liezl's 42-pound weight loss journey was built around a straightforward meal plan:

3 Main Meals:

  1. Breakfast: Spinach fried eggs with toast
  2. Lunch: Mexican-inspired black bean salad with tortilla chips
  3. Dinner: Honey chicken with rice and green beans

3 Snacks:

  1. Protein-rich iced coffee
  2. Mango protein smoothie
  3. Veggie and hummus plate

This "3 Meals and 3 Snacks" approach formed the foundation of her successful weight loss, demonstrating that a balanced, protein-rich diet can lead to significant results without sacrificing variety or satisfaction. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Magnus Lygdback
Magnus Lygdback/YouTube
Christopher Roback
By Christopher RobackDec 02, 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.

Rushing out the door every morning with no time for a proper breakfast? You're not alone. But skipping the most important meal of the day isn't the answer, especially when you're trying to maintain a healthy lifestyle. That's where Magnus Lygdback comes in – a world-renowned Swedish health expert and celebrity lifestyle coach who's transformed the bodies of Hollywood A-listers through his "Magnus Method." With over two decades of experience in nutrition and training, Magnus has perfected the art of quick, protein-rich breakfasts that anyone can make. Read on to discover five protein-packed breakfasts that take less than 5 minutes to prepare but deliver maximum results.

Why Protein Matters for Breakfast

As a trainer and nutritionist who's been in the game for over 24 years, I'm a big believer in high protein in the morning," Magnus says in his pots. "Protein is the building stone of muscle and tissue, so that's what I'm prioritizing to start the day." This fundamental principle guides all of his breakfast recommendations, ensuring you get the most out of your morning meal.

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

Quick & Customizable Scrambled Eggs

Magnus Lygdback.2Magnus Lygdback/YouTube

"Eggs are the building blocks of a high-protein breakfast," Magnus explains. He recommends using 3-4 eggs, which pack about 6 grams of protein each. "Four or even five would probably be better for me, but I have a hard time stomaching it. I get full after eating three," he admits, showing that even experts adjust portions to their comfort level.

Master the Perfect Scramble

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Magnus shares his pro tip for perfect eggs: "The thing about scrambled eggs is that they're the fastest to make. I always turn off the pan when they're almost done. You still want them to be soft because that after heat will overcook them." He suggests using avocado oil spray, butter, or olive oil as your cooking fat of choice.

Greek Yogurt Power Bowl Basics

Magnus LygdbackMagnus Lygdback/YouTube

"Greek yogurt is called skyr in some countries or kvarg in Swedish," Magnus explains, highlighting the importance of knowing your ingredients. "Just know that Greek yogurt is not Greek yogurt everywhere. There's a lot of high protein dairy alternatives around the world." The key is finding one that delivers around 17 grams of protein per six-ounce serving.

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

Perfect Your Yogurt Selection

Magnus Lygdback.5Magnus Lygdback/YouTube

When it comes to fat content, Magnus offers practical advice: "If you don't mind going up in fat, the 5% Greek yogurt's even tastier. You can also go down to 0% of the fat, but I don't think that tastes too good. So I'm sticking to 2%." This balance between nutrition and taste is crucial for creating sustainable breakfast habits.

Berry-Loaded Cottage Cheese Innovation

Magnus Lygdback.6Magnus Lygdback/YouTube

"Cottage cheese contains about 14 grams of protein per serving," Magnus shares. "This is a really good option if you don't want to eat eggs in the morning or if you want some variety in your life. This is also a good snack, actually." He emphasizes the versatility of this protein-rich option.

Smart Topping Choices

Magnus Lygdback.7Magnus Lygdback/YouTube

For the cottage cheese breakfast, Magnus advises on mindful additions: "If you are not on a diet, you could drizzle some honey on this. Does that mean that honey makes you fat? No, not at all. But we have enough calories in this breakfast, so I don't want to add more calories just because."

Scandinavian-Style Protein Toast Mastery

Magnus Lygdback.10Magnus Lygdback/YouTube

Drawing from his Swedish heritage, Magnus introduces fiber-rich crisp bread options. "This is something almost every Swede always has on hand," he notes while preparing variations with different protein sources. "Many people don't know there are different types of salmon. There's sockeye, and then there's Atlantic salmon and king salmon. I'm a big fan of the Atlantic salmon, which is a little fattier."

Power Shake Foundations

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For the protein shake, Magnus reveals why frozen cherries are his go-to fruit: "The good thing about cherries is that they don't affect your blood sugar as much as many other berries and fruits. So probably one of the best choices if you're going to pick a fruit."

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Smart Protein Shake Modifications

Magnus Lygdback.9Magnus Lygdback/YouTube

"Personally, I use water," Magnus explains when discussing liquid bases. "You can use any liquid you want - milk, oat milk, almond milk. Just know with nut milks that they're not as good as you think they are most of the time. A lot of them contain processed stuff and contain less than 2% of actual nuts. So maybe make your own nut milk or use water."

Flexible Protein Portioning

Magnus Lygdback.11Magnus Lygdback/YouTube

"I go up all the way to 40 grams of protein depending on what my day looks like," Magnus shares about his protein shake measurements. This flexible approach shows how you can adjust your protein intake based on your daily activities and goals.

Time-Saving Success Tips

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"Trust me when I say it doesn't have to be more complicated than this," Magnus concludes. "You should be able to make these in two, three minutes. I can, but let's agree on five minutes or under five minutes is definitely doable for all of these." His practical approach makes high-protein breakfasts accessible to everyone, regardless of their morning schedule.

The Science Behind Protein Timing

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"Protein is the building stone of muscle and tissue, so that's what I'm prioritizing in the morning," Magnus emphasizes. His intuition aligns with recent research. According to the New York Post, spreading your protein intake throughout the day is crucial for weight management. The ideal approach is consuming 20-30 grams of protein at each meal, starting with breakfast. This explains why Magnus's breakfast options all hit that protein sweet spot.

RELATED: The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet

Why Your Morning Protein Matters

Food,,Eating,Breakfast,And,Man,With,Newspaper,To,Relax,InShutterstock

"I'm a big believer in high protein in the morning," Magnus shares, and science backs him up. The Mayo Clinic explains that protein decreases hunger hormones while increasing satisfaction hormones like peptide YY and GLP-1. In simple terms, this means you'll feel fuller longer and be less likely to snack before lunch. This is especially important if you're trying to manage your weight.

Getting the Right Amount for Your Goals

Young,Man,Making,Protein,Shake,At,White,Marble,Table,InShutterstock

While discussing his protein shake variations, Magnus mentions adjusting protein content based on daily needs. This flexibility is supported by research from the Cleveland Clinic, which recommends that active individuals consume 1 to 1.5 grams of protein per pound of their goal weight. This means if you're exercising regularly, these protein-rich breakfasts are especially important for reaching your fitness goals.

Protein and Muscle Maintenance

Magnus Lygdback.2cMagnus Lygdback/YouTube

"You should be able to make these in two or three minutes," Magnus says about his breakfast options, making it easier to maintain healthy habits. This consistency matters – WebMD reports that consuming 25-30 grams of protein per meal helps preserve muscle mass, especially if you're trying to lose weight. Each of Magnus's breakfast options provides this amount, supporting both your fitness and weight management goals.

RELATED: 5 Simple Dinner Rules That Help You Burn Fat Overnight

Making It Work for You

Homemade,Greek,Yogurt,In,Blue,Bowl,Close,Up,,Top,View.Shutterstock

Magnus's practical approach to breakfast protein shows that you don't need complicated recipes or expensive ingredients to get results. Whether you choose the quick scrambled eggs with 18-24 grams of protein, the Greek yogurt power bowl with 17 grams, or any other option, you're setting yourself up for success. Remember, as Magnus stresses, find what works for you and stick with it.

The key takeaway? These five-minute, protein-rich breakfasts aren't just quick and tasty - they're scientifically sound choices for starting your day right. By combining Magnus's real-world experience with current research, you can be confident that these breakfast options will support your health and fitness goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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 battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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

Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

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

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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

Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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

Probiotic-Rich Foods

Korean,Traditional,Kimchi,On,A,Dark,Background.6. Kimchi: 15 caloriesShutterstock

Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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