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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.

She Lost 10 Pounds in 2 Months by Eating These 10 Nearly Zero-Calorie Foods

Lose weight fast while staying full with these expert-endorsed foods.

Leah Suzanne
By Leah SuzanneApr 13, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Heather Eisenberg heathereisenbergfitness
​Inconsistency
Copyright heathereisenbergfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 13, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Nutrition & Diet

Zero-calorie foods are exactly how they sound—foods that contain no, or close to no calories. They can come in helpful if you are trying to lose weight, as they can fulfill a craving without counting toward your daily caloric tally. Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness” and who personally lost 10 pounds in two months. In a new post, she reveals her zero-calorie food cheat sheet. “Here are 10 foods that are practically zero calories that I eat on repeat when I want to lose weight,” she writes. “One of the best ways to stay full and satisfied while cutting calories is by choosing high-volume, low-calorie foods. These are the foods that give you a lot to eat without packing in a ton of calories. They’re nutrient-dense, full of fiber, and keep you feeling fuller for longer—perfect for anyone looking to lose weight without feeling deprived.”

Eggplant

Her first zero-calorie food? Eggplant. “Approximately 20 calories per cup cooked,” she says. “You can grill, roast, or bake them.” They are also a great veggie to add to any stir fry, or at a restaurant if you are eating out.

Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Brussels sprouts are another zero-calorie veggie. “Roughly 38 calories per cup cooked,” she says, noting that “you can roast steam, or sauté them.” When you order them in restaurants be forewarned: They are often covered in butter, oil, sauces, or cooked with meat that add calories.

Zoodles

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Zoodles, aka zucchini noodles, are a great low-calorie alternative to pasta. “About 33 calories per cup, a low-carb pasta substitute,” she says.

Hearts of Palm

hearts of palm and lettuce

shutterstock

Hearts of palm are another item you should add to your daily food diary. “Around 41 calories per cup, a crunchy, unique vegetable for salads,” she says. “Trader Joe’s makes a great hearts of palm pasta alternative.”

Pickles

a lot of fresh beaten cucumbers in water. washing cucumbers. pickling cucumbers, pickles​PicklesShutterstock

Pickles, or plain cucumbers, are a great, very low-calorie snack with a crunch, “as long as they’re not too salty,” she says, noting that they are only 4 calories per spear.

Raspberries

Fresh red ripe raspberries. Raspberries background.47. Raspberries: 45 caloriesShutterstock

Most nutritionists recommend eating berries if you are trying to lose weight, as they are rich in antioxidants. They are also only about 64 calories per cup, and “a good source of fiber,” she says.

Watermelon

Slices of fresh watermelon on the rustic wooden table​WatermelonShutterstock

Watermelon is another delicious fruit, perfect for hot summer days. The hydrating and refreshing treat is only about 46 calories per cup.

Cauliflower

Fresh cauliflower on wooden table22. Cauliflower: 25 caloriesShutterstock

Another veggie that comes in handy, especially when cutting carbs with an Asian meal? Cauliflower is an “excellent rice substitute” she says, noting that it has about 25 calories per cup.

Butternut Squash

Overhead shot of butternut squash with seeds on rustic wooden tray. Pumpkin pieces, harvest, fall. Dark brown background. Cooking in autumn. Healthy food.

Shutterstock

Butternut squash is popular with dieters, as it offers a hint of sweetness for about 82 calories per cup. “You can roast and make spaghetti squash as a great pasta alternative,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

She Lost 10 Pounds in 2 Months by Eating These 10 Nearly Zero-Calorie Foods

Heather Eisenberg heathereisenbergfitness
​Inconsistency
Copyright heathereisenbergfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 13, 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.

Zero-calorie foods are exactly how they sound—foods that contain no, or close to no calories. They can come in helpful if you are trying to lose weight, as they can fulfill a craving without counting toward your daily caloric tally. Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness” and who personally lost 10 pounds in two months. In a new post, she reveals her zero-calorie food cheat sheet. “Here are 10 foods that are practically zero calories that I eat on repeat when I want to lose weight,” she writes. “One of the best ways to stay full and satisfied while cutting calories is by choosing high-volume, low-calorie foods. These are the foods that give you a lot to eat without packing in a ton of calories. They’re nutrient-dense, full of fiber, and keep you feeling fuller for longer—perfect for anyone looking to lose weight without feeling deprived.”

Eggplant

Her first zero-calorie food? Eggplant. “Approximately 20 calories per cup cooked,” she says. “You can grill, roast, or bake them.” They are also a great veggie to add to any stir fry, or at a restaurant if you are eating out.

Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Brussels sprouts are another zero-calorie veggie. “Roughly 38 calories per cup cooked,” she says, noting that “you can roast steam, or sauté them.” When you order them in restaurants be forewarned: They are often covered in butter, oil, sauces, or cooked with meat that add calories.

Zoodles

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Zoodles, aka zucchini noodles, are a great low-calorie alternative to pasta. “About 33 calories per cup, a low-carb pasta substitute,” she says.

Hearts of Palm

hearts of palm and lettuce

shutterstock

Hearts of palm are another item you should add to your daily food diary. “Around 41 calories per cup, a crunchy, unique vegetable for salads,” she says. “Trader Joe’s makes a great hearts of palm pasta alternative.”

Pickles

a lot of fresh beaten cucumbers in water. washing cucumbers. pickling cucumbers, pickles​PicklesShutterstock

Pickles, or plain cucumbers, are a great, very low-calorie snack with a crunch, “as long as they’re not too salty,” she says, noting that they are only 4 calories per spear.

Raspberries

Fresh red ripe raspberries. Raspberries background.47. Raspberries: 45 caloriesShutterstock

Most nutritionists recommend eating berries if you are trying to lose weight, as they are rich in antioxidants. They are also only about 64 calories per cup, and “a good source of fiber,” she says.

Watermelon

Slices of fresh watermelon on the rustic wooden table​WatermelonShutterstock

Watermelon is another delicious fruit, perfect for hot summer days. The hydrating and refreshing treat is only about 46 calories per cup.

Cauliflower

Fresh cauliflower on wooden table22. Cauliflower: 25 caloriesShutterstock

Another veggie that comes in handy, especially when cutting carbs with an Asian meal? Cauliflower is an “excellent rice substitute” she says, noting that it has about 25 calories per cup.

Butternut Squash

Overhead shot of butternut squash with seeds on rustic wooden tray. Pumpkin pieces, harvest, fall. Dark brown background. Cooking in autumn. Healthy food.

Shutterstock

Butternut squash is popular with dieters, as it offers a hint of sweetness for about 82 calories per cup. “You can roast and make spaghetti squash as a great pasta alternative,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 100 Lbs Eating These 50 Low-Calorie Foods

Dusty Young Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothFeb 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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The age-old weight loss dilemma: How do you satisfy your hunger while cutting calories? Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that's taking social media by storm. The self-described "recovering fat kid" has compiled a game-changing list of 50 nearly zero-calorie foods that could transform your weight loss journey – and the best part? You can eat them virtually guilt-free.

"The math of weight loss is simple: you need to consume fewer calories than you burn," Young explains in his post. "But that doesn't mean you have to go hungry." His viral posts reveal a strategic approach to weight management that focuses on low-calorie, high-volume foods that keep you satisfied while maintaining a caloric deficit.

Young's method isn't just about what to eat – it's about how to eat smart. He advocates for loading up on nutrient-rich, filling foods that won't derail your calorie goals. His three-pronged strategy includes using these foods to bulk up meals, snacking on them between meals to manage hunger, and combining them with protein for lasting satiety.

Ready to transform your weight loss journey? Keep reading to discover all 50 zero-calorie foods (sorted by calories per 100g) that could change the way you think about dieting forever. Your path to sustainable weight loss starts here.

50.Cottage cheese (fat-free): 48 calories

Packed with protein and calcium, fat-free cottage cheese supports muscle maintenance and bone health. It's a creamy, satisfying addition to meals—spread it on toast, mix it into smoothies, or pair it with fruit for a balanced snack.

49.White fish (like cod): 48 calories

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

Lean, high in protein, and low in calories, white fish like cod helps build muscle while keeping you full. Try it grilled with lemon and herbs for a light but flavorful meal.

48.Cranberries (fresh): 46 calories

Organic Raw Red Cranberries in a Bowl Ready to Use

Shutterstock

These tart little berries are loaded with antioxidants and vitamin C, great for immune support. Toss them into oatmeal, blend them into smoothies, or add them to a salad for a refreshing zing.

47.Raspberries: 45 calories

Fresh red ripe raspberries. Raspberries background.Shutterstock

With a high fiber content and natural sweetness, raspberries keep digestion in check while satisfying sugar cravings. Sprinkle them on yogurt or enjoy a handful as a low-calorie snack.

46.Blueberries: 45 calories

Fresh,Blueberry,antioxidants,fruit,food,berries,berryShutterstock

Known for their brain-boosting antioxidants, blueberries are also packed with vitamin C. Eat them fresh, frozen, or blended into a protein shake for an easy nutrition boost.

45.Edamame (boiled): 44 calories

Edamame,boiled green soybeans with saltShutterstock

A plant-based protein powerhouse, edamame is rich in fiber and essential nutrients. Snack on them with a pinch of sea salt or toss them into salads for extra protein.

44.Brussels sprouts: 43 calories

Brussels,Sprouts,Roasted,vegetableShutterstock

These mini cabbages are loaded with fiber, vitamin K, and antioxidants that support digestion and overall health. Roast them with olive oil for a crispy, caramelized side dish.

43.Blackberries: 43 calories

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,InShutterstock

A fiber-rich berry packed with vitamin C, blackberries help with digestion and immune function. They taste great in smoothies, yogurt, or straight out of the container.

42.Papaya: 43 calories

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

This tropical fruit is full of vitamin C and digestive enzymes that support gut health. Enjoy it fresh, blended into a smoothie, or sprinkled with a dash of lime juice.

41.Sugar snap peas: 42 calories

Snap peas placed on an old wooden board. Close-up, image of snap peas.Shutterstock

Crunchy, naturally sweet, and full of vitamin C, sugar snap peas make the perfect guilt-free snack. Eat them raw or toss them into stir-fries for extra texture.

40.Grapefruit: 42 calories

Juicy grapefruit pieces with fresh mint in a bowl, close up​GrapefruitShutterstock

Loaded with vitamin C and hydration-boosting properties, grapefruit is known for supporting metabolism. Eat half a grapefruit in the morning for a refreshing start to the day.

39.Carrots: 41 calories

Bunch of carrots in basket. Fresh carrots bunch. Fresh organic carrots.Shutterstock

A top source of beta-carotene, carrots support eye health and provide natural sweetness. Munch on them raw with hummus or roast them for a delicious side.

38.Miso soup: 40 calories

Healthy Japanese Tofu Miso Soup with Green Onions

Shutterstock

Fermented miso paste gives this soup gut-friendly probiotics while keeping calories low. Sip on it as a light starter to curb hunger before meals.

37.Honeydew melon: 36 calories

Fresh whole and cut honeydew melons on white wooden table, closeup

Shutterstock

High in water and vitamin C, honeydew is a refreshing way to stay hydrated. Enjoy chilled cubes as a snack or blend it into a smoothie for a cooling treat.

36.Kale: 35 calories

kaleShutterstock

This leafy green is packed with vitamins A, C, and K, plus antioxidants for overall health. Add it to salads, blend it into smoothies, or bake it into crispy kale chips.

35.Pumpkin puree: 35 calories

Homemade organic pumpkin puree in glass jars and mini pumpkins on dark background close up. Ingredient for autumn or winter recipes. Seasonal cooking concept. Fall time. Macro with shallow dof.

Shutterstock

Low in calories but high in fiber and beta-carotene, pumpkin puree is great for digestion and eye health. Stir it into oatmeal, yogurt, or soups for a seasonal boost.

34.Broccoli: 34 calories

Fresh green broccoli on a dark brown background. Macro photo green fresh vegetable broccoli. Green Vegetables for diet and healthy eating. Organic food.Shutterstock

A nutrient-dense veggie, broccoli is rich in fiber, vitamin C, and antioxidants. Steam it, roast it, or toss it into stir-fries for a satisfying crunch.

33.Cantaloupe: 34 calories

Whole and sliced \u200b\u200bmelon, honeydew melon or melon cantaloupe and food texture close up. Cantaloupe melon composition and design elements.Shutterstock

This juicy melon delivers vitamins A and C while keeping you hydrated. Eat it as a snack or add it to a fruit salad for natural sweetness.

32.Okra: 33 calories

Farm fresh raw okra slices on wooden rustic aged chopping board. Close up of Lady Fingers or Okra over wooden background.Shutterstock

A unique veggie with gut-friendly fiber, okra supports digestion and heart health. Sauté it, add it to soups, or try it roasted for a crispy treat.

31.Strawberries: 32 calories

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Low in calories but high in vitamin C and antioxidants, strawberries are a deliciously healthy treat. Slice them over oatmeal, yogurt, or eat them on their own for a naturally sweet snack.

30.Green Beans: 31 calories

Green beans in a steel strainer sieve metal on a white wooden table, selective focus.Shutterstock

A fiber-rich veggie packed with vitamins C and K, green beans support digestion and bone health. Enjoy them steamed, sautéed, or roasted for a low-calorie side dish.

29.Leeks: 31 calories

Macro photo green onion leek. Stock photo lettuce vegetable background

Shutterstock

Mildly sweet and loaded with prebiotics, leeks support gut health and digestion. Use them in soups, stir-fries, or roasted with a drizzle of olive oil.

28.Watermelon: 30 calories

Fresh sliced watermelon wooden backgroundShutterstock

With over 90% water content, watermelon keeps you hydrated while delivering a dose of vitamin C. Enjoy fresh slices on hot days or blend it into a refreshing drink.

27.Red Peppers: 27-30 calories

Red bell peppers on a counter in the supermarket. A large number of red peppers in a pileShutterstock

Red bell peppers are high in vitamin C and antioxidants, supporting skin and immune health. Eat them raw with hummus, roast them for a smoky flavor, or add to stir-fries.

26.Turnips: 28 calories

Bunch of purple and yellow turnips on a rustic wooden table.Shutterstock

A low-calorie root vegetable rich in fiber and vitamin C, turnips help digestion and immunity. Roast them like potatoes, mash them, or slice them into soups.

25.Banana Peppers: 27 calories

Banana Peppers Raw Organic Yellow Banana Peppers Ready to Cut

Shutterstock

Mildly spicy and tangy, banana peppers are loaded with vitamin C and add a zesty kick to meals. Use them in salads, sandwiches, or as a crunchy snack.

24.Eggplant: 25 calories

Eggplants and other vegatables on display at farmer's marketShutterstock

Full of fiber and antioxidants, eggplant is a heart-healthy, versatile veggie. Grill it, roast it, or use it in low-calorie pasta dishes for extra texture.

23.Cabbage (Green): 25 calories

young cabbage grows in the farmer field, growing cabbage in the open field. agricultural businessShutterstock

A crunchy, fiber-packed vegetable that supports digestion and heart health. Shred it for slaws, stir-fry it, or add it to soups for a nutrient boost.

22.Cauliflower: 25 calories

Fresh cauliflower on wooden tableShutterstock

A low-calorie alternative to starchy carbs, cauliflower is high in fiber and vitamin C. Roast it, mash it like potatoes, or blend into a creamy soup.

21.Cauliflower Rice: 25 calories

Freshly grated raw cauliflower rice in wooden bowlShutterstock

A great low-carb swap for regular rice, cauliflower rice is packed with fiber and nutrients. Sauté it with garlic and herbs for a light, flavorful side dish.

20.Arugula: 25 calories

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

This peppery green is rich in antioxidants and vitamin K, supporting bone and heart health. Toss it into salads, add it to sandwiches, or mix it into pasta dishes.

19.Salsa (fresh): 25 calories

Bowl of tasty Pico de Gallo salsa on tableShutterstock

Made from fresh tomatoes, onions, and peppers, salsa is low in calories but big on flavor. Spoon it over grilled chicken, eggs, or salads for a tangy kick.

18.Water Chestnuts: 24 calories

peeled water chestnuts

Shutterstock

These crunchy, water-filled veggies are low in calories and high in antioxidants. Add them to stir-fries, salads, or soups for extra texture.

17.Radicchio: 23 calories

Woman with ripe radicchios on black background, closeup

Shutterstock

A slightly bitter leafy vegetable, radicchio is full of fiber and antioxidants that aid digestion. Grill it, toss it into salads, or pair it with balsamic for a delicious contrast.

16.Spinach: 23 calories

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food backgroundShutterstock

Packed with iron, fiber, and vitamins A and C, spinach supports overall health. Add it to smoothies, salads, or omelets for a nutrient boost.

15.Spinach (cooked): 23 calories

vegetarian food cooked spinach in black dish

Shutterstock

Cooking spinach enhances its iron absorption while keeping it low in calories. Sauté it with garlic, toss it into soups, or mix it into pasta dishes for a nutritious touch.

14.Mushrooms: 22 calories

Fresh champignon mushrooms on wooden table, closeup. Space for textShutterstock

Low in calories but high in flavor, mushrooms provide important minerals like selenium and potassium. Sauté them, toss them into soups, or use them as a meat substitute in burgers and stir-fries.

13.Asparagus: 20 calories

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

A natural diuretic, asparagus helps reduce bloating while delivering vitamins A, C, and K. Roast it with olive oil, steam it, or chop it into salads for a fresh crunch.

12.Bell Peppers: 20 calories

Red, Green and Yellow Bell PeppersShutterstock

Loaded with vitamin C and antioxidants, bell peppers support immune health while adding natural sweetness to meals. Enjoy them raw, roasted, or stuffed with lean protein for a satisfying dish.

11.Sauerkraut: 19 calories

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

Fermented and full of probiotics, sauerkraut supports gut health and digestion. Add it to sandwiches, salads, or eat it as a tangy side dish.

10.Tomato: 18 calories

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

Rich in lycopene, an antioxidant linked to heart health, tomatoes are both nutritious and hydrating. Eat them fresh in salads, blend them into sauces, or snack on cherry tomatoes.

9.Zucchini: 17 calories

several zucchini isolated on a wooden table

Shutterstock

A versatile, fiber-rich veggie that’s great for digestion, zucchini is perfect for low-carb meals. Spiralize it into zoodles, roast it, or add it to stir-fries.

8.Celery: 16 calories

Bunch,Of,Fresh,Celery,Stalk,With,Leaves.,Studio,PhotoShutterstock

Mostly water but packed with fiber, celery keeps you hydrated and full. Dip it in hummus, add it to soups, or enjoy it as a crunchy snack.

7.Radish: 16 calories

Fresh radish harvest on soil in garden.

Shutterstock

A peppery, crunchy veggie with detoxifying properties, radishes support digestion and hydration. Slice them into salads, eat them raw, or pickle them for extra flavor.

6.Kimchi: 15 calories

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

This spicy, fermented Korean dish is packed with probiotics that promote gut health. Enjoy it as a side dish, mix it into stir-fries, or top off your favorite grain bowl.

5.Broth (chicken or vegetable): 15 calories

Bone,Broth,Chicken,diet,foodShutterstock

A low-calorie way to add flavor, broth is rich in minerals and helps with hydration. Use it as a base for soups, stews, or sip it warm as a light, savory snack.

4.Lettuce (Iceberg): 14 calories

Chopped iceberg lettuce -ingridient for cooking Studio PhotoShutterstock

Crisp and refreshing, iceberg lettuce is mostly water but still provides fiber and hydration. Use it as a base for salads, in wraps, or as a crunchy burger topping.

3.Cucumber: 12 calories

Portion of fresh and healthy Cucumbers (close-up shot)Shutterstock

With high water content and a refreshing crunch, cucumbers help with hydration and digestion. Slice them into salads, infuse them in water, or snack on them plain.

2.Dill Pickles: 12 calories

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,

Shutterstock

Tangy and satisfying, dill pickles add a crunchy, salty kick without many calories. Enjoy them as a snack, chop them into salads, or add them to sandwiches.

1.Sugar-free Jello: 11 calories

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free

Shutterstock

A light, guilt-free dessert, sugar-free Jello satisfies your sweet tooth with almost no calories. Enjoy it on its own or mix it with fruit for extra flavor and texture. 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 Over 100 Pounds with These 12 Ready-to-Eat Trader Joe’s Foods

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
Copyright low.carb.love/Instagram
Leah Suzanne
By Leah SuzanneApr 21, 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 trying to lose weight by keeping carbs to a minimum? Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 10 ready-to-eat Trader Joe’s foods that are low carb and perfect for weight loss.

Chicken Salad

One item she loves is the chicken. “I am definitely a salad person, $4.99. This is one of my favorite chicken salads. The homemade chicken salad is so fire. I really, really love it,” she says, noting that it’s 10 ounces, and already made. “You can make a sandwich, you can put it on top of a salad, and it's a really, really good amount.”

Tuna Salad

She is also a fan of tuna salad. “If you like tuna, it's made with albacore, so it's more juicy, has a little bit of celery, green onions. These are just great, great options when you're on the run and you want to come grab it. I feel like for lunch, right, this is a lot better, a much better choice than going to McDonald's or somewhere and picking up something that's super carby, super full of just junk.”

Mozzarella and Tomato Salad

She moves on to a mozzarella and tomato salad with just four grams of carbs. “Just ready to go. Boom.”

Greek Salad

Next up, a Greek salad, “same scenario, it has chicken in it. Four grams of carbs, I love it. $5.99, you have a nice salad with chicken.”

Kettle Cooked Chicken Soup

Her next item is kettle cooked chicken soup at $4.99. “I've heard good things about this guy,” she says. “It's six carbs minus the fiber. So four carbs per cup,” she adds. “All you have to do is warm it up.”

Lobster Bisque

The lobster bisque is “going viral on TikTok,” she says, noting that it’s “a low-carb pasta” and makes a “little fancy dinner.”

Chicken Fajitas

Next up, chicken fajitas. “It's already seasoned chicken breast with peppers, onions, 15 ounces. Keeping it really low carb at three grams of carbs per serving.” She recommends serving it with rice and salad.

Hard Boiled Eggs or Egg Bites

Hard-boiled eggs, for $2.99, and egg bites are a great item to keep in your fridge. The egg bites “have spinach and kale and then the cheese and uncured bacon,” she says.

Greek Nonfat Yogurt

She also stocks up on Greek nonfat yogurt. “They have plain. I usually love the plain because I'd rather add my stevia and my sweetener and kind of control that. They are great because you can “grab one and eat it in the car” or make it into a parfait, add it to smoothies, or use it in salad dressing.

Cottage Cheese

“We all know that cottage cheese is definitely having its moment,” she says, holding up a huge container of organic cottage cheese.

Truffle Marcona Almonds

“Let me show you the one thing I pick up every single time I come here. If you have not tried these, right here, the truffle Marcona almonds. They are everything,” she claims. She eats them with “a little beef jerky” which makes a “great snack in the car.”

Raw Almonds

She also gets raw almonds. “one pound of roasted and unsalted for $5.99.” She says they are low carb, but high in calories, “so you just want to be careful with that.” 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 42 Lbs With 5 High-Protein Meals

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackFeb 12, 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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Drops 25lbs with These 10 Foods

Cherisse Kozloski cherisse_rykercoaching
​Mistake 1: You Aren’t Counting Calories
Copyright cherisse_rykercoaching/Instagram
Leah Groth
By Leah GrothFeb 28, 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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Are you attempting to slim down and drop body fat but unsure what to eat? One expert claims that the pounds tumbled off when she added certain foods to her diet. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she unveils her list of weight loss foods – some might surprise you. “These 10 foods were a game changer during my weight loss from 205-180👇 & are staples in my menu,’ she says.

Chicken Thighs

The first food she recommends is chicken thigh – not breasts. “High in protein with healthy fats to keep you full and fuel your workouts. Yes chicken breast is higher protein but thighs to me taste better reheated,” she says.

Whole Eggs

Egg, Chicken EggShutterstock

She also started eating whole eggs. “Packed with cholesterol and nutrients to support muscle growth and hormone health. Just watch your calorie load to decide how many of natures multi vitamin you can fit in,” she writes.

Spinach

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

She also amped up her spinach intake. “Iron-rich to boost energy, helping you power through each day and a great low calorie filler food to help you ‘feel’ like you’re eating a lot,” she says about the essential green.

Ground Bison

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

One meat that helped her achieve her weight loss goals? Ground bison. “A great lean protein source that helps repair muscles and keeps you feeling full,” she writes.

Grass-Fed Burger

cooking burgers on hot grill with flamesShutterstock

She also ate hamburgers but stuck to making them with grass-fed beef. “Quality fats to balance hunger and energy levels,” she writes.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image​Prebiotic Foods: AsparagusShutterstock

Another green veggie she recommends is asparagus. “Natural diuretic to help with bloating and keep you feeling light,” she says.

Salmon

raw salmon on cutting board

Fatty fish is also helpful in burning fat, according to Cherisse. “Filled with omega-3s to reduce inflammation and support fat loss,” she says about salmon.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Avocado

Organic,Avocado,For,A,Healthy,Vegetarian,Diet.Shutterstock

Another healthy fat that helped her burn fat? Avocado. “Full of fiber and healthy fats to curb cravings and stabilize blood sugar. Again be mindful of your serving size,” she says.

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

When it comes to carbs, she recommends fueling up with sweet potatoes. “Slow-digesting carbs for long-lasting energy without the crash,” she says.

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

And, last but not least, she relied on blueberries to satisfy her sweet tooth. “Antioxidant powerhouse to fight inflammation and support recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Fitness Coach Lost 37 Pounds Using Only Two Dumbbells During Lockdown

Gina Amin workoutwithgina
Copyright workoutwithgina/Instagram
Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We've all faced moments when fitness seems impossible without fancy gym equipment or personal trainers. For fitness coachGina Amin, who now boasts over 700,000 Instagram followers, the pandemic lockdown became her unexpected opportunity for transformation. Using nothing but two dumbbells and determination, she went from 165 pounds to 128 pounds, completely reshaping her body and mindset. Her at-home method proves you don't need expensive equipment to see dramatic results—and she's sharing exactly how she did it.

Your Fitness Journey Starts Where You Are

Not everyone begins as a fitness enthusiast. In high school, Gina hated anything related to exercise. "I would actually try and find an excuse to not go to gym class every single time," Gina admits in her post. "I hated fitness. I just wanted to party and go out all the time." This mindset followed her until university, where everything changed when she found herself feeling isolated after her friends moved away to colleges outside the city. Sometimes, the most powerful transformations begin during our lowest moments.

Finding Community Through Fitness

Without her usual social circle, Gina reluctantly accompanied a new gym-going friend to work out. "I ended up going to the gym with her and I was like, you know what? There are so many girls here, and they look amazing," Gina shares. What started as a way to meet people quickly developed into genuine interest. Beginning as a "cardio bunny" too intimidated to enter the weight room, she gradually built confidence and community through consistent gym visits, connecting with trainers and fellow fitness enthusiasts.

When Obsession Takes Over

As her interest in fitness grew, Gina's approach became extreme. "I got to a point where it was actually kind of addicting and obsessive, and I would go four or five times a week," she reveals. Her workouts stretched to two and a half hours while she restricted herself to just one protein-heavy meal per day. Instead of paying attention in class, she found herself watching exercise tutorials and studying proper form. This passion eventually led her to become a certified personal trainer, despite her extreme habits.

The Spiral of Binge Eating

A difficult breakup derailed Gina's fitness journey. "I neglected myself and my health, and I wasn't going to the gym as often," Gina explains. Years of extreme restriction caught up with her, triggering a destructive cycle of binge eating. "I was having like five, six meals at night. If there was a bag of chips, I would eat the entire thing, no problem," she confesses. The next morning, overwhelmed with regret, she would starve herself all day, only to repeat the cycle when evening hunger struck. Combined with the stress of a breakup and increased alcohol consumption, this pattern led to rapid weight gain.

The Pandemic Turning Point

When COVID lockdowns began, Gina took a photo of herself and was shocked. "I looked at it, and I literally could not recognize myself," she says, describing the moment she realized she had gained 25 pounds. The irony of being a personal trainer who had gained significant weight wasn't lost on her. Embarrassed by friends asking if she was "bulking" and worried about her professional credibility, Gina decided the pandemic restrictions would become her opportunity for change rather than another excuse.

Two Dumbbells, One Commitment

When the pandemic hit, Gina realized her limited equipment could become an advantage rather than an obstacle. "I made sure I was consistently working out four to five times a week. This was just at home workouts. I had two pairs of dumbbells," she explains. "Maybe they were like 15 pounds, and I would do full body workouts." She complemented these dumbbell sessions with 30-40 minute bike rides and maintained consistent eating habits. The closed restaurants during lockdown actually helped control her food intake. After just four months of unwavering dedication, she shed 25 pounds and began documenting her transformation through videos.

Beyond Physical Transformation

Gina's weight loss journey transformed far more than her appearance. "It's crazy to see how fitness not just changed my physique, but genuinely changed my life, changed my mental state, changed the way I look at myself," she reflects. The confidence she regained extended to every aspect of her life. She discovered her true passion in fitness coaching, began sleeping better, and completely shifted her lifestyle priorities. Now 37 pounds lighter than her heaviest weight, Gina feels better than ever before. "I genuinely do feel like I love myself. I've never had that feeling before," she shares.

The Simple Formula That Actually Works

For those looking to replicate her success with minimal equipment, Gina emphasizes that the formula is straightforward. "All you really gotta do is be in a deficit to lose fat. Make sure you're training very consistently," she advises. "And when I say consistently, it's like you don't just work out four times one week and then next week you work out once. It has to be consistent." This steady approach was the cornerstone of her transformation with just two dumbbells. For those battling binge eating like she did, Gina recommends regular meals throughout the day rather than restriction. "You are gonna mess up. You are gonna have bad weeks. That's normal. That's part of the journey," she reassures.

Your Two-Dumbbell Takeaway

The physical transformation is only part of what makes Gina's two-dumbbell method so powerful. "If you're only going into it for the physical changes, you're not gonna get very far because you are not ever going to be happy with any changes that you're making," Gina warns. Her approach involves viewing fitness as a complete lifestyle reset rather than just an exercise plan. "I barely drink anymore, ever. I make sure I'm getting in seven to eight hours of sleep. I try and prioritize really healthy meals throughout the day so that I can feel energized," she explains. The results speak for themselves - 37 pounds lost and a completely new relationship with her body and self-confidence. As Gina puts it, "I had never wanted something so bad in my life, but to lose this body fat off of my body. That was my number one priority." With just two dumbbells and the right mindset, your transformation awaits. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Signs You Are Eating Too Much Protein to Lose Fat

Jon Williams jonwilliamsfitness jonwilliamscoaching
Coach Reveals 7 Steps to Losing 6 Pounds and 6 Inches in 6 Weeks
Copyright jonwilliamsfitness/Instagram/Shutterstock
Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most of us have heard that increasing protein is essential for weight loss, but there's actually such a thing as overdoing it. Jon Williams, a fat loss expert who helps men and women lose 20-plus pounds of body fat, explains that while protein is crucial for muscle maintenance and metabolism, excessive amounts can sabotage your progress. Keep reading to discover the telltale signs that your protein intake might be hindering rather than helping your fat loss journey.

Your Digestive System Is Revolting

Having constant bloating, gas, or bathroom issues? Your protein intake might be the culprit. "When you focus too heavily on protein, you often shortchange your fiber intake, which wreaks havoc on your digestion," Jon explains in his post. High-protein diets frequently lead to insufficient fiber consumption, creating an imbalance that your gut immediately notices. Without adequate fiber to move things along, your digestive system simply can't function optimally, leading to uncomfortable symptoms that signal something's wrong.

You're Constantly Thirsty

Feel like no amount of water satisfies your thirst? According to Jon, "Your body requires significantly more fluids to process protein properly, and many people underestimate how much additional water they need." The dehydration from excessive protein consumption can manifest as fatigue, headaches, or dizziness—symptoms many people mistakenly attribute to other factors. If you're drinking what should be enough water yet still feel parched, your protein-heavy diet might be the real reason.

The Scale Is Moving in the Wrong Direction

Surprised to see weight gain despite watching calories? Jon points out that "excess protein doesn't magically disappear—your body converts it to fat if you're consuming more than you need." While protein is essential for preserving muscle during fat loss, it still contains calories that count toward your daily total. If your weight is creeping up despite maintaining what you believe is a calorie deficit, the extra protein could be pushing you into a surplus without you realizing it.

Your Workouts Feel Like a Struggle

Finding yourself unexpectedly fatigued during exercise? "When people go overboard with protein, they often reduce carbs too much, which leaves them without proper fuel for intense workouts," Jon says. This imbalanced approach can lead to noticeable decreases in performance and energy levels. Your body needs carbohydrates for high-intensity activities, and without them, your training suffers. The exhaustion you feel might be a direct result of prioritizing protein at the expense of other essential macronutrients.

Finding Your Protein Sweet Spot

Balance is key when it comes to protein consumption. Jon recommends "aiming for 0.7-1 gram of protein per pound of body weight, which provides enough for muscle maintenance without going overboard." This range gives your body what it needs for recovery and metabolism without risking the negative side effects of excessive intake. Finding your personal protein sweet spot ensures you get the benefits without undermining your progress.

Creating a Sustainable Calorie Deficit

Protein is just one piece of the fat loss puzzle. "Tracking your intake initially helps develop awareness, but focusing on whole foods makes maintenance much easier long-term," Jon explains in another post. A sustainable approach combines reasonable protein intake with plenty of vegetables, adequate hydration (aim for half an ounce of water per pound of body weight), and portion control. These fundamental habits create the calorie deficit needed for fat loss while keeping your energy levels stable and digestion running smoothly.

Balancing Your Macronutrients

Smart fat loss requires considering all macronutrients, not just protein. "The most successful clients understand that protein, carbs, and fats all play important roles in both performance and fat loss," Jon says. Rather than demonizing any macronutrient, focus on quality sources and appropriate amounts of each. This balanced approach provides your body with everything it needs to lose fat effectively while maintaining energy, supporting workouts, and preserving muscle mass—the true formula for lasting results. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

Fresh chicken eggs​7. EggsShutterstock

"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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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