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She Lost 45 Pounds By Adding These 6 High-Protein Foods to Her Cart

Transform your body with these protein-packed grocery essentials.

Christopher Roback
By Christopher RobackJan 15, 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.

Katie Dunlop Love Sweat Fitness
10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackJan 15, 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.

Nutrition & Diet

Standing in the grocery store, overwhelmed by choices and unsure what to buy for your weight loss journey? Katie Dunlop knows this feeling all too well. After transforming her body and losing 45 pounds, she discovered that protein was the game-changer. "I've noticed that when I am focused on eating more protein and my goal's been like 140 grams a day, I'm able to lose belly fat, lean out, and just see more definition in my body," Katie shares. Now a certified fitness trainer with a thriving YouTube channel, she reveals the exact protein-rich foods that made the difference.

Start With a Smart Shopping Strategy

"When I first started my 45-pound weight loss journey, I made a rule for myself to always shop the perimeter of the grocery store first because that's where you find your fresh whole foods," Katie explains in her post. This simple strategy ensures you fill your cart with nutrient-dense options before venturing into the inner aisles.

Load Up on Protein-Rich Bone Broth

One of Katie's top protein sources might surprise you. "Bone broth has honestly helped transform my health and help me get more protein without feeling like I'm eating all day long," she reveals. With 19 grams of protein per 16-ounce container, it's an easy way to boost your daily intake. Katie suggests drinking it plain or using it as a base for protein-packed soups.

RELATED: Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Choose the Right Greek Yogurt

"Greek yogurt is the yogurt you should be having if you're having yogurt because it has the highest protein," Katie emphasizes. She recommends selecting varieties with at least 15 grams of protein and less than 5 grams of sugar per serving. Her go-to option packs 20 grams of protein per serving.

Incorporate Lean Ground Turkey

Katie recommends 93% lean ground turkey as a versatile protein source. "It literally takes three minutes to cook ground anything, especially ground Turkey," she says. The key is choosing meat with some fat content: "93% lean, 7% fat – that's kind of the perfect ratio. If you're getting 99% fat free, it's going to taste terrible."

RELATED: Coach Lost 10 Pounds in 2 Months Eating 10 "Practically" Zero-Calorie Foods

Add Protein-Packed Tuna

"When you are short on time or just need something fast that I can prep ahead, I'll prep a big container of it," Katie shares about tuna, which provides an impressive 33 grams of protein per can. Her pro tip: "Buy it in water, no salt added. That is the key."

Don't Skip the Power Seeds

"Pumpkin seeds are so underrated," Katie notes. With 8 grams of protein in just a quarter cup, they're an easy addition to meals. "I've been throwing these on all my salads, throwing 'em on dinners. They have so much zinc and iron, copper, magnesium."

Make Smart Snacking Choices

For sustained energy and continued weight loss success, Katie emphasizes the importance of protein-rich snacks. She recommends sugar-free beef jerky, which provides 12 grams of protein per ounce. "If you are trying to eat more protein, if you're trying to eat healthier, if you're trying to lean out and lose some weight this year, again, the protein's going to be the key."

RELATED: Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat

Know Your Protein Goals

"Most women especially do not get enough protein every day," Katie explains. "If you feel like you've been working out and eating well and not seeing your body change, you likely just need to increase your protein and you'll see things start to change because it really does impact our ability to lose weight, balance out our hormones, create muscle."

This protein-focused approach isn't just about weight loss. As Katie notes, "Eating like this isn't just about weight loss, but this is going to support your hormone health, your energy levels, you're going to sleep better. All of those things come along with what we put in our body." And if you enjoyed this article, take advantage ofthese 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsproteinhealthy-eatingsustainable-weight-lossweight loss

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Nutrition & Diet

She Lost 45 Lbs With 6 High-Protein Foods

Katie Dunlop Love Sweat Fitness
10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackJan 15, 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.

Standing in the grocery store, overwhelmed by choices and unsure what to buy for your weight loss journey? Katie Dunlop knows this feeling all too well. After transforming her body and losing 45 pounds, she discovered that protein was the game-changer. "I've noticed that when I am focused on eating more protein and my goal's been like 140 grams a day, I'm able to lose belly fat, lean out, and just see more definition in my body," Katie shares. Now a certified fitness trainer with a thriving YouTube channel, she reveals the exact protein-rich foods that made the difference.

Start With a Smart Shopping Strategy

"When I first started my 45-pound weight loss journey, I made a rule for myself to always shop the perimeter of the grocery store first because that's where you find your fresh whole foods," Katie explains in her post. This simple strategy ensures you fill your cart with nutrient-dense options before venturing into the inner aisles.

Load Up on Protein-Rich Bone Broth

One of Katie's top protein sources might surprise you. "Bone broth has honestly helped transform my health and help me get more protein without feeling like I'm eating all day long," she reveals. With 19 grams of protein per 16-ounce container, it's an easy way to boost your daily intake. Katie suggests drinking it plain or using it as a base for protein-packed soups.

RELATED: Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Choose the Right Greek Yogurt

"Greek yogurt is the yogurt you should be having if you're having yogurt because it has the highest protein," Katie emphasizes. She recommends selecting varieties with at least 15 grams of protein and less than 5 grams of sugar per serving. Her go-to option packs 20 grams of protein per serving.

Incorporate Lean Ground Turkey

Katie recommends 93% lean ground turkey as a versatile protein source. "It literally takes three minutes to cook ground anything, especially ground Turkey," she says. The key is choosing meat with some fat content: "93% lean, 7% fat – that's kind of the perfect ratio. If you're getting 99% fat free, it's going to taste terrible."

RELATED: Coach Lost 10 Pounds in 2 Months Eating 10 "Practically" Zero-Calorie Foods

Add Protein-Packed Tuna

"When you are short on time or just need something fast that I can prep ahead, I'll prep a big container of it," Katie shares about tuna, which provides an impressive 33 grams of protein per can. Her pro tip: "Buy it in water, no salt added. That is the key."

Don't Skip the Power Seeds

"Pumpkin seeds are so underrated," Katie notes. With 8 grams of protein in just a quarter cup, they're an easy addition to meals. "I've been throwing these on all my salads, throwing 'em on dinners. They have so much zinc and iron, copper, magnesium."

Make Smart Snacking Choices

For sustained energy and continued weight loss success, Katie emphasizes the importance of protein-rich snacks. She recommends sugar-free beef jerky, which provides 12 grams of protein per ounce. "If you are trying to eat more protein, if you're trying to eat healthier, if you're trying to lean out and lose some weight this year, again, the protein's going to be the key."

RELATED: Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat

Know Your Protein Goals

"Most women especially do not get enough protein every day," Katie explains. "If you feel like you've been working out and eating well and not seeing your body change, you likely just need to increase your protein and you'll see things start to change because it really does impact our ability to lose weight, balance out our hormones, create muscle."

This protein-focused approach isn't just about weight loss. As Katie notes, "Eating like this isn't just about weight loss, but this is going to support your hormone health, your energy levels, you're going to sleep better. All of those things come along with what we put in our body." And if you enjoyed this article, take advantage ofthese 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 “Healthy” Foods Trainer Cut to Lose 45 Pounds

Katie Dunlop Love Sweat Fitness lovesweatfitness
She Lost 45 Pounds and Kept it Off With These 4 Quick High-Protein Meals
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackApr 22, 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 tried multiple approaches to lose weight, only to find ourselves stuck in an endless cycle of disappointing results. Fitness trainer Katie Dunlop founded Love Sweat Fitness after losing 45 pounds herself through sustainable changes. With over a million social media followers, she shares workouts and nutrition advice based on her transformation from 165 to 128 pounds. Discover the everyday foods she eliminated that were secretly sabotaging her weight loss goals.

Coffee Creamer: Hidden Sugar Bomb

That morning coffee might be derailing your diet before the day even begins. "I used to add four or five tablespoons of French vanilla coffee creamer every single day," Katie admits in her post. "That's about 25 to 30 grams of added sugar—not a healthy way to start my day." She eventually switched to natural zero-calorie sweeteners like stevia and monk fruit, avoiding artificial options that gave her headaches. "I was a big Splenda girl, the Sucralose. That was what was in the creamers though, and I was getting headaches all the time," Katie explains. She gradually transitioned to healthier alternatives by cutting back quantity first, then experimenting with different options.

Cereal: Not a Healthy Meal Replacement

That colorful box in your pantry isn't doing your waistline any favors. "I used to snack on cereal all the time thinking it was a healthy option, but most cereals out there are nothing but carbs and added sugars," Katie shares. Her former favorite, Special K Vanilla Almond, lists sugar as its second ingredient with 11 grams per serving. "They still market it as healthy. They still put 'protein' on the label like that makes it magically better," she points out. Katie warns that excess carbs and sugars that aren't used for energy get stored as fat, advising to look for cereals with at least 10 grams of protein and less than 6 grams of sugar.

The Special K Diet Trap

Fad diets often promise quick results but deliver long-term disappointment. "Does anyone remember the Special K diet? They've removed all of this from their website," Katie recalls. "It was basically the idea that you were to swap two meals a day with Special K cereal, claiming you could lose six pounds and a pant size in two weeks." She discovered this approach only led to yo-yo dieting patterns. "I'd go so restrictive, I'd see some results and be like 'oh my gosh, well my two weeks are over, now I just go back to my normal eating.' Nothing about it was good," Katie emphasizes.

Protein and Fiber Bars: Processed Problems

Those convenient snack bars aren't the nutritional powerhouses their packaging suggests. "I used to eat fiber bars or protein bars every single day as meal replacements thinking that was healthy," Katie explains. She discovered these bars often contain unnecessary additives, sugar alcohols causing digestive issues, and ingredients that triggered more sweet cravings. "I wasn't losing weight because I was craving more sweets, craving more sugars. I wasn't getting enough protein, or I was getting protein but my body wasn't breaking it down in the right way," she notes. Katie also shares an embarrassing moment when excessive fiber consumption left her uncomfortably bloated during an important work meeting.

Veggie Chips: Colorful Imposters

Don't be fooled by the word "veggie" on the package. "I was duped into thinking veggie chips were so much healthier than potato chips," Katie confesses. "Wrong, wrong, wrong. It took me so long to realize that they were not at all healthier." The processing removes most nutrients, leaving essentially a vegetable-colored potato chip with similar calories, fat, and carbs. "Your girl would eat these. Sprouts had this plastic tub of these veggie chips and they were so good and lightly salted, and I would just nosh on those all day thinking I was kind of eating vegetables," she admits with regret.

Portion Control Challenges

Sometimes the problem isn't just what you eat but how much. "The biggest thing I did for myself was really cut myself off so I stopped craving those," Katie shares about her chip addiction. She implemented strict portion control after initially going "cold turkey" to reset her cravings. "A single portion of most chips is only like 15 chips. Again, who only eats 15 chips? But that's a healthy portion of them," she explains. Katie had to deliberately portion out servings to enjoy treats without going overboard.

Frozen Yogurt: The Dessert Trap

That "healthy" dessert alternative might be sabotaging your progress. "In college, we had a yogurt place down the street and we ended up going almost every single night because we could walk to it," Katie remembers. What seemed like a better choice than ice cream actually contained around 25 grams of sugar per serving—before toppings. "I felt like it was a gateway drug. I don't know how to describe it. Then you're like 'oh a little graham cracker, a little granola that's healthy, oh a little coconut spread.' You just start adding and adding, and all of a sudden you have 500 extra calories a day that I didn't need," she confesses. Katie now opts for plain Greek yogurt with a natural sweetener when cravings hit.

Late Night Snacking: The Mindless Calories

Setting a cutoff time for eating can make a dramatic difference. "I stopped eating after 9 p.m. Not because there's a magical number when you should stop eating to lose weight, but I realized I wasn't eating anything good for me after that time," Katie explains. She established a two-hour buffer between her last bite and bedtime, helping eliminate hundreds of excess calories each week. "The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit mentally or physically and I didn't really know how to control it," she admits. Katie found increasing protein throughout the day helped control evening hunger.

Finding Healthier Alternatives

Substituting better options for your favorite foods can make a sustainable difference. "Now if I have those sweet cravings at night instead of doing frozen yogurt I like to do just some plain Greek yogurt. Add a scoop of like either my wing woman or Miss Congeniality or you could use a little maple syrup or something to sweeten it up," Katie suggests. She emphasizes the importance of protein: "Adding protein also is going to help because that's going to actually make you feel full. And the more protein you have the more muscle you build and the more fat you're able to burn."

Managing Sugar Cravings

Eliminating excessive sugar can transform your results. "I used to be way more of a sweets girl. I would have crazy cravings like every single night," Katie reveals. She discovered many "healthy" alternatives weren't actually better nutritionally. "In my head I just kept justifying that it was healthy, it was a healthy dessert. There was nothing healthy about it. And I wasn't losing any weight. In fact I was gaining weight," she shares candidly. Katie recommends keeping busy during typical craving times: "I just had to keep myself really busy. So when I was used to going and grabbing snacks after 9 p.m., I just like, nope, I'm going to pick up a book, I'm going to do 20 crunches."

Small Changes, Big Results

Sustainable weight loss comes from identifying your personal food pitfalls. "When I cut out the creamers with all the sugars and fake stuff, when I stopped eating all these fiber bars and cereals and all these little things I thought were healthy, I actually started getting results," Katie shares. She emphasizes that even with modest exercise—starting with just 10 minutes daily—these dietary changes made the critical difference. "Yes, I was moving my body, but I wasn't doing anything crazy. It's those little tiny things that add up," Katie encourages. "You know your lifestyle, you know what makes sense for you. But if you're doing any of these six, it's time to start cutting them out." 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

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These Popular Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 03, 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.

Denise Hamdan is a food and fitness expert who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1,829 calories and 147g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

@denisehamdan

What i eat in a day part 8!! Im currently maintaining and trying to stay lean, lmk if yall want a part 9❤️ more workout & recipe vids coming very soon!! Also you can find the Oxyshred and preworkout in my tiktok shop OR the link in my bio- use my code for $$$ off!! #whatieatinaday #wiead #everythingiatetoday #wieadweightloss #wieadrealistic #wieadhealthy #whatieatinadayrealistic #whatieatinadayhealthy #highproteinmeals #highproteinrecipes #highproteindiet #highproteinbreakfast #highproteinlunch #highproteinsnack #highproteinrecipe #highprotein #macros #goodmacros #myfitnesspal #myfitnessjourney #weightlosscheck #weightloss #howtoloseweight #30poundsoff #30poundsdown #20poundsdown #howtogetabs #glowup #howtogetlean #lean #howtolosebodyfat #bodyfatloss #healthy #healthandwellness #healthydiet #fyp #gymgirl #gymtok #ehplabs #ehplabsathlete #oxyshred #gym #gymmotivation

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

Chicken fillet in the process of cutting kitchen, cooking​Last WordShutterstock

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

Closeup of woman eating chocolate​Dark chocolateShutterstock

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwood dietdivataraI’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and FitCopyright dietdivatara/Instagram

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Final Word

Strawberry,Yogurt,With,Fresh,Strawberry,In,Heart-like,Formed,On,WoodenShutterstock

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

.

Nutrition & Diet

4 High-Protein Meals She Ate to Lose 42 Pounds

Liezl Jayne Strydom
Copyright Liezl Jayne Strydom/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMay 07, 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 truly satisfying meals while trying to lose weight can feel like an impossible challenge. Nutrition coachLiezl Jayne Strydom discovered this firsthand before successfully losing over 40 pounds with a sustainable approach. "The biggest struggle when you're trying to lose weight is finding meals that don't leave you feeling hungry that actually keep you full," Liezl explains. Her solution? A customizable meal plan packed with protein-rich, flavorful recipes that are dairy-free, gluten-free, and most importantly, genuinely filling. Follow along to discover exactly what she ate to transform her body while never feeling deprived.

The 100g Protein Plan That Changed Everything

This customizable meal plan delivers over 100 grams of protein daily while keeping calories manageable. "I've put together an ideal day of eating for weight loss that's balanced and filling with tasty meals and snacks," Liezl shares in her recent post. The beauty of her system lies in its flexibility—you can easily adjust portions to hit your personal calorie goals anywhere from 1,200-1,800 calories. Each main meal provides approximately 400 calories, while snacks clock in around 200 calories each, making mix-and-match customization simple.

Breakfast: Quick Scrambled Egg Burrito

Start your day with this protein-packed, 5-minute meal that'll keep you satisfied all morning. "It's probably the easiest burrito that I know how to make and that is what I like for breakfast, something incredibly easy," Liezl says. Simply scramble two eggs (or use egg replacer for a vegan option), heat a tortilla, then layer with baby spinach, the scrambled eggs, salt, pepper, and two tablespoons of salsa. The result is a filling breakfast burrito with minimal effort but maximum flavor—perfect for busy mornings when you need sustainable energy.

Morning Boost: Protein-Packed Coffee

Keep your morning momentum going with this simple, protein-rich coffee that takes just minutes to prepare. "It's a very low-calorie and high-protein coffee that I've always loved," Liezl explains. Mix a teaspoon of instant coffee with a half-teaspoon of maple syrup (or sweetener of choice) and a splash of water. Heat a cup of soy milk in the microwave for about a minute, then combine with the coffee mixture. Soy milk delivers extra protein while keeping the drink dairy-free, making this a perfect morning boost at only about 80 calories.

Lunch: Spicy Chicken Mayo Sandwich

This flavor-packed sandwich delivers protein and satisfaction in equal measure. "I love a quick lunch, I love a quick meal," Liezl shares as she assembles this simple but delicious sandwich. Toast two slices of bread (80-100 calories each), then prepare the spicy chicken mayo by mixing one tablespoon mayonnaise, one teaspoon tomato sauce, a half teaspoon sriracha, smoked paprika, and lemon juice. Add 90-100g pre-cooked chicken, mix well, and spread on toast with sliced tomato and spinach for a filling, protein-rich lunch that comes together in minutes.

Afternoon Pick-Me-Up: Mango Raspberry Yogurt Smoothie

Satisfy your sweet tooth with this refreshing, nutrient-dense smoothie. "It tastes like dessert," Liezl raves about this creamy treat that's become one of her daily staples. Blend one cup of frozen mango, half a cup of frozen raspberries, and about 80 calories worth of yogurt (Liezl uses coconut yogurt, but any type works). Add a half-teaspoon of maple syrup or sweetener of choice for a perfectly balanced smoothie that delivers protein, fiber, and natural sweetness in every sip—ideal for that mid-afternoon energy dip.

Dinner: Chickpea and Rice Stir Fry

This versatile dinner offers plant or animal protein options while delivering serious flavor. "Don't judge it before you try it. It's better than it sounds, I promise," Liezl insists about this surprisingly delicious meal. Sauté an onion until caramelized, then add either cubed tofu or pre-cooked chicken for protein. Mix in a can of drained chickpeas, frozen peas, and cooked rice (about two cups). Season with turmeric, onion powder, ginger powder, soy sauce, a touch of sweetener, salt, pepper, and finish with handfuls of baby spinach and fresh lemon juice.

Meal Prep Magic

Turn dinner into tomorrow's effortless meals with simple batch cooking. "Often when I'm making dinner, I just throw in some extra portions and then I don't have to cook tomorrow," Liezl explains. Her chickpea and rice stir fry works perfectly for this approach—simply make extra and portion into containers for quick meals throughout the week. This strategy saves significant time while ensuring you always have a healthy, protein-rich option ready when hunger strikes, making it easier to stick with your weight loss plan.

Evening Treat: Peanut Butter Chocolate Popcorn

End your day with this perfectly balanced sweet-salty snack that satisfies cravings without derailing progress. "It makes the perfect after-dinner snack, especially if you want to watch something," Liezl says. Air-pop about one-eighth cup of popcorn kernels (no oil needed), then prepare a simple sauce of one tablespoon peanut butter, one tablespoon milk of choice, and a teaspoon of maple syrup. Drizzle over the salted popcorn and top with 10-15 dark chocolate chips for a guilt-free treat that hits all the right notes.

Customize Your Calories

Tailor this meal plan to perfectly match your weight loss goals with simple adjustments. "It's really easy to mix and match things to get the amount of calories you want for the day," Liezl explains. For a 1200-calorie day, include all three main meals. At 1400 calories, add one snack of your choice. For 1600 calories, enjoy both snacks alongside the main meals. And if you're aiming for 1800 calories, include everything plus a double portion of the smoothie. This flexibility makes the plan sustainable for different body types and weight loss stages.

The Simple Point System

Keep tracking effortlessly with Liezl's straightforward approach to meal planning. "All the meals are four points and all the snacks are two points," Liezl shares about her intuitive system. This simple framework makes daily planning nearly effortless—no complicated calculations required. By assigning point values rather than obsessing over exact calorie counts, you can focus on consistency and enjoyment rather than restriction. This psychological shift played a crucial role in Liezl's sustainable 42-pound weight loss journey.

Protein: The Secret Weapon

Hitting 100+ grams of protein daily is the hidden key to feeling satisfied and full while losing weight. "If you eat all of this, if you have all these meals and snacks, you're going to be getting more than 100 grams of protein for the day," Liezl emphasizes. This higher protein approach helps maintain muscle mass during weight loss while significantly reducing hunger between meals. By prioritizing protein at every meal and snack, you naturally crowd out less satisfying foods while keeping your metabolism running efficiently throughout your weight loss journey.

Why This Approach Works

These meals helped Liezl lose 42 pounds by solving the most common weight loss obstacles. "Every single time I look through these now I'm reminded that during this time in my life when I was trying to lose weight, what I really really struggled with was finding low calorie meals that tasted good, that were balanced with all the food groups, and that were filling," Liezl reflects. By creating simple, protein-rich recipes that actually taste delicious, she removed the biggest barriers to sustainable weight loss—hunger, boredom, and complexity—making healthy eating feel effortless rather than exhausting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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