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

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        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.
By Yaa Boakye, rdn, ldn, cptSep 22, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.

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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.
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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 EnergizedResearch 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
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
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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
Shutterstock
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
    

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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 EnergizedResearch 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
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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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        Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour
    
Copyright Liezl Jayne Strydom/YouTube
By Christopher RobackNov 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ever stared at your kitchen wondering how to turn it into a meal prep powerhouse? Celebrity nutritional therapist and fitness expert Liezl Jayne Strydom has cracked the code. After transforming her own life by losing over 40 pounds through smart nutrition, she's developed a system to prep a full week of protein-rich meals in just one hour. Her approach isn't just about saving time – it's about making healthy eating effortless.
Start Smart with a 5-Minute Protein Snack"I always start with the quickest recipe first – it gives you momentum," says Liezl in her post as she begins with a protein-rich chocolate pudding. She combines 12 Medjool dates, 4 cups of high-protein yogurt, almond butter, cocoa powder, and a touch of maple syrup and vanilla. "It's basically a healthier high-protein dessert, but we call it a snack," Liezl explains. For those avoiding dairy, she suggests: "If you do eat dairy, you can use Greek yogurt for this or if you want to go dairy-free, soy yogurt - those are really good high protein options."
Maximize Your Oven Time with Lunch Prep
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"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
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"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 SidesShutterstock
"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
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"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
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"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 SuccessShutterstock
"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
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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
    
Copyright Liezl Jayne/Facebook
By Christopher RobackJan 06, 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.
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
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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
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"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
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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
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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
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"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.
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By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
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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 LossBy 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
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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
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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
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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
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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:
Breakfast: Spinach fried eggs with toast
Lunch: Mexican-inspired black bean salad with tortilla chips
Dinner: Honey chicken with rice and green beans
3 Snacks:
Protein-rich iced coffee
Mango protein smoothie
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/YouTube
    
By Christopher RobackDec 02, 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.
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 BreakfastAs 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 EggsMagnus 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 ScrambleShutterstock
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 BasicsMagnus 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 SelectionMagnus 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 InnovationMagnus 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 ChoicesMagnus 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 MasteryMagnus 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 FoundationsShutterstock
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 ModificationsMagnus 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 PortioningMagnus 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 TipsShutterstock
"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 TimingShutterstock
"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 MattersShutterstock
"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 GoalsShutterstock
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 MaintenanceMagnus 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 YouShutterstock
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
        She Lost 37 Lbs with 3 Small Tweaks
    

        Copyright fearlessrevolutionfitness/Instagram/Shutterstock
    
By Leah SuzanneMay 05, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Do you want to lose weight and transform your body? Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says. 

            
                I Switched from “More” to “Smarter” Strength
            
            
        
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A post shared by Orisha Re' Lampkin (@fearlessrevolutionfitness)
The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says. 

            
                How It Helped
            
            
        
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A post shared by Orisha Re' Lampkin (@fearlessrevolutionfitness)
The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says. 

            
                I Added Feminine Flow to My Conditioning
            
            
        Shutterstock“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

            
                How It Helped
            
            
        ​Starting Small WorksShutterstockHow did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says. 

            
                I Always Activate My Sensual Core
            
            
        
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A post shared by Orisha Re' Lampkin (@fearlessrevolutionfitness)
“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains. 

            
                How It Helped
            
            
        The 6 Worst Foods to Eat at Night if You Want to Lose WeightShutterstock“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” 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
        7 Ways to Lose Weight Faster on Ozempic
    

        Copyright glp1enhanced/Instagram
    
By Leah SuzanneMay 05, 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.
Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

            
                Weights
            
            
        
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A post shared by GLP1 Enhanced Nutrition: Weight Loss / Taper / MicroDose Experts (@glp1enhanced)
Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills.

            
                Whole Foods
            
            
        Shutterstock
Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes. 

            
                Water
            
            
        Shutterstock
Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

            
                Walking
            
            
        Shutterstock
Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Wake Up
            
            
        Shutterstock
She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

            
                Wins
            
            
        Shutterstock
She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says. 

            
                Weekends
            
            
        Shutterstock
And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says. 

            
                Bottom Line
            
            
        Shutterstock
The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        How to Save Money and Maximize Results on GLP-1 Medications, According to an Expert
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackMay 05, 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.
Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

            
                Muscle loss undermines your success
            
            
        The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Protein intake becomes critical
            
            
        Shutterstock
When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

            
                Quality matters for protein sources
            
            
        ​The Role of Supplements in Your JourneyShutterstockNot all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

            
                Exercise preserves muscle function
            
            
        ​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)ShutterstockThe second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.
RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

            
                Compound medications are disappearing
            
            
        ​Understanding Your New Relationship with FoodShutterstockIf you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

            
                Manufacturer price drops offer relief
            
            
        ​You Want It to Be Effective Without Side EffectsShutterstockDespite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

            
                Tirzepatide becomes more affordable
            
            
        ​What Exactly Is Tirzepatide?ShutterstockFor patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.
RELATED:20 Possible Ozempic Side Effects

            
                How to access discounted medications
            
            
        ​ How Much Lysine You Need DailyShutterstockGetting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

            
                Special handling requirements
            
            
        Shutterstock
These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                The bottom line on GLP success
            
            
        Shutterstock
Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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