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

Top 10 Superfoods You Should Eat Every Day According to a Doctor

Anna Pleet, MD, lays it all out for you.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

What superfoods should you be adding to your diet? Anna Pleet, MD, uses her social media account to teach people about healthy eating, “especially foods from the Mediterranean area,” she writes on her page. In a viral video she addresses confusion surrounding what you should buy at the grocery store. “I'm helping you by breaking down the top 10 foods that you should have on your grocery list to supercharge your health that are extremely delicious and so much fun to cook with,” she says. She explains that superfoods are those that are “more nutrient dense than other foods.” Here are her 10 favorite superfoods that you should incorporate into your diet right away.


1. Berries

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The first on her list? Berries. “Berries are insanely nutritious. Of course, there are many varieties. We have blueberries, blackberries, raspberries, and then some less commonly seen berries, boysenberries, Marionberries, black raspberries, and so forth. Of course, most people think of strawberries, but no matter which variety you prefer, they are all packed with vitamins and minerals and antioxidants, which are nutritional components that help fight damage in our body that's caused by something called a free radical. Of course, berries are also very rich in fiber and fiber being that bulk aspect of food important at the point of digestion all the way at the end, which is in our colon. The more fiber we have in our diet, the better we can actually absorb water from food that we eat. And of course, not to mention, berries are an amazing, sweet, delicious treat,” she says.

How to Eat Berries

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There are many ways to eat berries. “You can have that as a core component of your breakfast. It can be a snack, and of course, it's amazing in desserts. Add it to your yogurt for breakfast or put it in some oatmeal. You can eat them plain, you can blend them into smoothies and so much more. You can make sauces, you can freeze them into freeze pops, but no matter how you eat it, berries are very good for you,” she says.

2. Leafy Greens

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The next superfood “is an obvious one, but it's leafy greens,” she says, noting that they “come in a ton of varieties,” including spinach, kale, charred, bok choy, Swiss charred, rainbow, charred arugula, and wild greens. “Leafy greens are also really packed with nutrition, so we consider these things nutrient dense. We have lots of vitamins, minerals, phytonutrients to these other little molecules that are found in plants that are extremely helpful for our bodies.”

How to Eat Leafy Green

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“Kale or spinach are things that you can throw into a smoothie,” she says. They also “make amazing salads or they can be cooked down into other dishes like casserole or put in quiche.”

3. Salmon or “Oily Little Fish”

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“In addition to having a lot of that good fiber, our next food that is very nutrient dense is salmon or oily little fishes. These things are really well known for having those Omega-3 fatty acids that are so good for our bodies and our hair, our skin, our nails, but also for our nervous system, our cardiovascular system, and our immune system,” she explains.

How to Eat Salmon or “Oily Little Fish”

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“Now, fish can be eaten in so many ways. You can have it raw like in sushi. You could have it baked in the oven. The opportunities are absolutely endless when it comes to fish, and some of those other oily little fishes that are really healthy for us are things like sardines and anchovies.

Now, if you don't love fishy flavors, those are probably not gonna be at the top of your list, but I have to tell you because they're so healthy for you,” she says.

4. Nuts and Seeds

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The next super food is nuts. “Obviously, this is a really important protein source for somebody who's not gonna to eat animals, so vegans or vegetarians, but they have healthy fats, vitamins, minerals, fiber. The flavor profile in these things is extremely complex. But don't forget about seeds. Seeds are so good for your health. Sesame seeds, poppy seeds, chia seeds, flax seeds, all of these things are so healthy for you because of their nutrient profile. They have a lot of fiber and they also have a really long shelf life.”

How to Eat Nuts and Seeds

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You end up getting “derivative layers of flavor that make amazing things in desserts or to supplement cooking meat or fish,” she says. “Some of my favorites are pecans and almonds. Of course. Now in our grocery stores, we can find a lot of variety of these non-dairy milks, and often these are coming from nuts.” As for seeds, buy them in bulk, and “they're going to last in your pantry for months.”

5. Avocado

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The next superfood “is pretty much everyone's favorite, and it's avocados,” she says. “I know I don't have to tell you guys how delicious these things are, but to be honest, avocados are not just rich in flavor, they have really healthy fats, and believe it or not, a crazy amount of fiber. This is that bulk we were talking about that's really important for your digestion.”

How to Eat Avocado

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“The nice thing about avocados is they're so versatile. You can chop it up and put it into a salad. You can spread it on toast, avocado toast, everybody knows about that, but don't be afraid to blend this into a smoothie as well. It adds a crazy creamy texture, which is really tasty. I know that a lot of people like to do mango and avocado, salsas, also an amazing use of avocado,” she says.

RELATED: 10 Best High-Protein Foods for Weight Loss

6. Quinoa

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Next up, quinoa. “Quinoa, it's a grain, but it's actually a complete protein as well. What that means is it contains all of the essential amino acids that our body cannot produce itself inside of the food,” she says.

How to Eat Quinoa

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How should you eat quinoa? “Of course, it's amazing like a grain bowl, but you can just toss it on top of salads as well if you like.”

7. Yogurt

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And, for dairy eaters, yogurt. “Yogurt we know is a fermented food. So what that means is it's a probiotic in our bodies. That means this is some good bacteria that can help support our digestive tract, which is also lined with bacteria. Yogurt is obviously really rich in protein, and if you are trying to limit the amount of fat that you're taking in, you can get a non-fat variety or a low fat variety. But don't be afraid of the fat that is contained within yogurt. Super, super delicious,” she says.

RELATED: I'm a Doctor and Lost 100 Pounds on the Carnivore Diet

How to Eat Yogurt

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There are lots of ways to eat yogurt. “The great thing about yogurt is it can also be a base for sauces or condiments,” she says. “So if you wanna make your own ranch dressing, for example, and you want to try to eliminate some of the thicker creams, the yogurt is an amazing substitute, and if you've ever had Greek food, you absolutely must try tzatziki sauce.

8. Sweet Potatoes

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“For the next superfood, we have sweet potatoes. Now, the super nutrient dense version is the orange because it contains ADA carotene, which is a really important phytonutrient that works as an antioxidant or a free radical scavenger inside of our bodies. Sweet potatoes are also amazingly rich in vitamins and minerals,” she says. She points out that you shouldn’t peel sweet potatoes, “because a lot of the nutrition is actually in the skin, and this goes for all potatoes, all those nice minerals that are in the ground kind of get into the skin, and when we peel it off, what we leave behind is just kind of the sweet starchy part. So if you can tolerate the skin, it definitely does help you out. Nutritionally sweet potatoes are another one of those things that are extremely versatile.”

How to Eat Sweet Potatoes

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You can make them into casseroles, you can cook them separately like a baked potato. I like to roast a potato to dress them up with little olive oil, salt and actually cinnamon, and that brings out the sweet flavor in them without adding extra sugar. Of course, sweet potato fries are unbelievably good, and you can make sweet potato soups or stews or if you precook them by boiling or steaming them and removing the skin. These go great into smoothies.

RELATED: 4 Simple Truths to Stay Fit in Your 50s

Teas

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The next superfood is actually a drink: “Tea. Now, everyone loves to talk about green tea, but there are other teas that are extremely healthy for us. Green tea is really famous for being rich in antioxidants,” she says.

How to Drink Tea

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“It is of course a beverage that is enjoyed in a lot of Asian cultures, and perhaps that is part of the secret of why they live so long. Green tea does contain caffeine, so if you're somebody who's trying to avoid caffeine, you might wanna pick a different variety of herbal tea,” she says.

Dark Chocolate

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The last superfood is a sweet treat you can have for dessert: Dark chocolate, “and it is one of those foods that contains a ton of antioxidants,” she says.

RELATED: Simple Cardio Routines for Weight Loss in 60 Days

How to Eat Dark Chocolate

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While a little bit is good for you, she stresses the importance of not going overboard. “Just like with anything in life, moderation is really key,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

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Tired of diets that leave you hungry and miserable? You're not alone. The secret to sustainable weight loss isn't about starving yourself – it's about choosing the right foods that keep you satisfied while helping your body burn fat more efficiently.

Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families across 100 countries transform their health through smart food choices. With degrees from the University of Pennsylvania in Nutrition & Neuroscience and a Doctorate in Naturopathic Medicine, he's discovered that certain foods can actually help you lose weight while keeping you full. Let's count down his top 10 foods that can revolutionize your weight loss journey, starting with good and building up to the absolute best.

Raw Nuts and Seeds: Your Craving-Crushing Snack

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"When you're 3:00 PM and you're starting to get hangry, nuts can be the savior there," Dr. Balduzzi shares. He recommends storing raw nuts in the freezer and explains they're "loaded with protein, loaded with healthy fats, loaded with fiber." This combination keeps you full and satisfied between meals.

Green-Tip Bananas: The Gut-Health Game Changer

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"When you catch a banana when it's got a green tip, it is rich in resistant starch," Dr. Balduzzi explains. This special fiber feeds your gut bacteria, improving weight loss and keeping you satisfied longer. His tip: Keep bananas separated to maintain their green tips longer.

S-Fish: The Omega-3 Fat Burner

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Wild salmon, sardines, and certain shellfish are excellent choices. "These healthy fats improve heart and brain health while supporting weight loss," Dr. Balduzzi says. He specifically recommends lower-mercury options rich in omega-3s for sustainable weight loss.

Avocado: The Blood Sugar Balancer

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"Avocados have a special nutrient that researchers are calling avocatin B," Dr. Balduzzi shares. "It actually helps regulate blood sugar levels, increases insulin sensitivity." This means sustained energy and better appetite control throughout the day.

Eggs: The Breakfast of Champions

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"If you're having a couple eggs for breakfast, I'd say anywhere from one to three, it can actually help your heart health because eggs are nutrient powerhouses," Dr. Balduzzi states. The combination of protein and nutrients helps prevent mid-morning hunger.

Organic Salad Greens: The Foundation for Lasting Fullness

Make these your go-to base for satisfying meals. Dr. Balduzzi prefers organic baby lettuces over spinach, noting, "You open this up, take your hand like a crane, stick it in, pull out a glob, drop it on your plate." He recommends topping with hemp seeds, olive oil, and protein for a filling meal that supports weight loss.

Chia Seeds: The Ultimate Appetite Controller

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"When that gel gets into your stomach, it keeps you full longer. So these things are like a calorie hack," Dr. Balduzzi explains about chia seeds. Loaded with omega-3s, fiber, and protein, they're his top pick for natural appetite control and sustainable weight loss.

Remember, sustainable weight loss isn't about restrictive dieting – it's about choosing foods that work with your body, not against it. These ten foods provide the perfect foundation for a healthy, sustainable weight loss journey. Start incorporating them into your meals today, and experience the difference of losing weight without feeling hungry.

Grass-Fed Beef: The Satisfaction Solution

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"Grass-fed meat is much lower in calories. You eat grass-fed meat for the year, you're going to save over 17,000 calories just because it's lower in fat," Dr. Balduzzi explains. It also contains CLA, which helps with weight loss, keeping you satisfied for hours.

Beans and Lentils: The Hunger-Fighting Fiber Champions

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These plant-based proteins are weight loss champions. "Beans have an amazing kind of soluble fiber. It's one of the most reliable foods possible for lowering your cholesterol, helping your gut bacteria," Dr. Balduzzi explains in his post. He recommends pressure-cooked beans to reduce lectins and suggests incorporating them into chilies and traditional dishes.

Blueberries: The Fat-Burning Activator

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Here's a powerful finding: "People who ate one cup of blueberries every single day for two weeks had higher fat burning during exercise," Dr. Balduzzi reveals. He recommends wild blueberries for their concentrated nutrients, perfect in smoothies or with Greek yogurt.

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15 Superfoods That Reduce Abdominal Fat
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FACT CHECKED BY Alek Korab
Expert-Recommended

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

As the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition, my nutritional philosophy is rooted in eating a variety of unprocessed nutrient-dense whole foods. Why? They help clients improve their health, reduce inflammation and reach their ultimate potential. I teach my clients how to fill their plate up with superfoods on a daily basis in addition to building habits to make it a seamless part of their new healthy lifestyle. So which superfoods are considered beneficial for a woman's health, and what are the key reasons one should consider incorporating them into their diet? Read on to see them ranked from 10 to 1.


10. The No. 10 Superfood for Women is Kefir

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Kefir is one of the world’s oldest fermented foods and is a staple in many cultural cuisines for centuries. Kefir is the richest sources of probiotics (yes, more than yogurt) and this fermented food has shown to improve digestive health by restoring the balance of healthy bacteria in the gut. Kefir is also rich in calcium and vitamin K2, which supports bone health and helps prevent osteoporosis, a common concern for women. Kefir can be store-bought, or even better made at home and is easy to incorporate daily due to its drinkable form.

Related: Influencer Sculpted Her Arms With These 4 Simple Tricks

9. The No. 9 Superfood for Women is Blueberries

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Blueberries are the most nutrient dense berries with one of the highest antioxidant levels of all fruits. These antioxidants neutralize the free radicals that damage DNA, and cause inflammation and chronic disease which means they play an important role in longevity and overall health. Blueberries are also high in fiber, low in sugar and low in calories which make them a perfectly daily staple for most women to feel their best. I advise clients to have blueberries with yogurt, oatmeal, in smoothies, on salads or as a snack alongside some nuts or seeds.

8. The No. 8 Superfood for Women is Grass-Fed Beef

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The eighth superfood for women is grass-fed beef. For any woman to look and feel her best, she needs to be eating enough protein on a regular basis. Lack of sufficient protein is the number one commonality I see with all my female clients and when they do start eating adequate amounts, coming from high-quality sources, they see their body transform, their blood sugar regulate and their cravings are greatly reduced. Grass-fed beef is a top protein source and nutrient powerhouse compared to conventionally raised beef. Grass-fed beef is also rich in omega-3 fatty acids, CLA, and vitamin E, which makes it a top superfood for women to eat.

7. The No. 7 Superfood for Women is Eggs, Including the Yolks

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Eggs (especially the yolks!) are nicknamed “nature’s multivitamin” for a reason. They are a rich source of several essential nutrients for women such as choline, vitamin B12, vitamin D, iron and protein. I recommend eggs to my female clients on a daily basis for that reason but also due to their equal protein and fat content that supports satiety. Feeling full and energized is important for weight management, but especially weight loss. The protein and cholesterol in eggs also support healthy lean muscle tissue growth which is important for maintaining a lean, strong, and energized body. I have a fool-proof hard boiled egg recipe here that I make on a weekly basis so I always have a quick superfood dose of eggs daily.

6. The No. 6 Superfood for Women are Avocados

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Packed with fats (the good kind!), fiber and phytonutrients, avocados are one of the best foods to eat daily for optimal health with benefits such as lowering blood pressure, regulating digestion and lowering inflammation throughout the body. A recent study on women shows that women who ate one avocado per day for 8 weeks showed significant increase in elasticity and firmness in the skin. Skin is a huge component for women to feel their best and tighter firmer skin helps reduce the appearance of cellulite as well making it a good choice for women to feel more confident in those aesthetic areas.

Related: 2 Ways to Shed Inches Off Your Waist That "Most Personal Trainers Aren't Talking About"

5. The No. 5 Superfood for Women is Beets

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The fifth superfood for women is beets. Women are more prone to anemia or iron deficiency during menstruation, and the folate and iron found in beets help the body make more blood cells. Consuming beets can also help women regulate their cycles, boost fertility and have fewer cramps due to the increased bloodflow to the uterus. The tricky part about beets is the taste and preparation is not for everyone. I recommend adding steamed frozen beets to smoothies or adding pickled beets to salad or side dish to make beets part of a woman’s daily routine.

4. The No. 4 Superfood for Women are Leafy Greens

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The fourth superfood for women are leafy greens like kale, spinach, chard or collard greens. Leafy greens are packed with vitamins A, C, E and K and antioxidants that have benefits from preventing cancer, supporting the immune system to building stronger bones. I love recommending leafy greens for weight management clients due to their large volume and low calories, not to mention the fiber and hydration benefits that reduce appetite and overconsumption of unhealthy foods. Leafy greens are prefect for salads, smoothies, stir frys and are so easy to source and prep.

3. The No. 3 Superfood for Women is Bone Broth

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The third superfood for women is bone broth which packs a strong nutritional punch in one comforting cup. High in protein and minerals that support the immune system, bone broth is also rich in collagen which makes it different from vegetable broth. As the broth is made, bones and ligaments release compounds like collagen and glucosamine which help reduce inflammation and pain along with giving skin a youthful texture and reducing wrinkles. I recommend bone broth daily as a protein packed snack that also supports the immune system in times when colds and flus run rampant.

2. The No. 2 Superfood for Women are Flax Seeds

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The second superfood for women are flax seeds due to their phytoestrogens and lignans that help balance oestrogen in the body and help regulate the menstrual cycle, reduce PMS symptoms and menopausal symptoms which lead to better quality of life for many women. Flax seeds also have omega-3 fatty acids that support glowing skin and fast-growing hair. I recommend women add ground flax seeds to smoothies, and yogurt bowls or sprinkle on top of salads for a superfood boost.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

1. The No. 1 Superfood is Salmon

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The first superfood I recommend for women is wild-caught salmon. Research shows that the high levels of omega-3 fatty acids in salmon help reduce inflammation which reduces the risk of many chronic conditions like heart disease and diabetes as well as support cognitive function. Salmon is easy to cook, versatile and delicious as well as providing a good source of protein which is crucial for a woman to feel her best. Check out my go-to 20 minute sheet pan salmon dinner that features 2 other superfoods, asparagus and potatoes!

11. Here's How These Superfoods Can Benefit You

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The best part about superfoods is that they are everywhere and you probably eat them already! A superfood is simply a food with high nutrient density. The opposite of a superfood is a highly processed food where nutrients are stripped and replaced by hyperpalatable additives that make it hard to put down once you get started eating. These nutrients could be antioxidants, vitamins, minerals, fiber, fatty acids, flavonoids etc. When we eat food, this food acts as information or instructions that in turn, tell our body how to grow, repair and maintain our bodies. The more nutrients a single food has, the more “super” it is and the more it supports health and optimal bodily functioning.

12. Here's How to Get Your "Best Body" Using Superfoods

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The “best body” for a woman is not about aesthetics, but a body that provides sufficient energy to meet the daily demands placed on it, has lean muscle mass and healthy body fat (not too much and not too little), and is not in a chronically stressed or diseased state. Placing emphasis on eating plenty of high-quality superfoods, instead of restricting or eating low-quality processed foods is important for a woman to feel her best. I work with dozens of women on a daily basis and I encourage them to eat a variety of superfoods that are also very easy to find at any grocery store. No fancy powders or expensive supplements can replace the power of whole foods from making a woman feel her best.

13. Avoid These Superfood Mistakes

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When it comes to adding superfoods into the diet, it’s hard to go wrong as long as you are choosing unprocessed foods as close to their original form as possible. For example: fresh ripe blueberries are not the same as blueberry-flavored yogurt. The more processed a food, the fewer nutrients present, so be sure to source and prepare the food to keep nutrients intact as best as you can. It's also important to eat these foods in the context of a balanced meal that includes a protein, a vegetable, a fat, and optional carbohydrate. Many nutrients are better absorbed with other vitamins and minerals present, that’s why combining foods can lead to more nutrient absorption.

14. Final Word From the Head of Nutrition

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Food quality is an undeniable factor for a woman to feel her best, but body composition changes like weight loss and building lean muscle cannot happen without eating the optimal macronutrient ratio and caloric amount for the individual. When my clients start adding more superfoods to their diet, they feel the overall benefits but no significant body changes will occur without consistently following the right plan for their unique body. There is no one-size-fits-all all approach, all women need something a little different to feel their best but incorporating more of the foods on this list is guaranteed to support overall health and wellness.

💪🔥Body Booster: Flax seeds aid in balancing estrogen levels in the body, regulating the menstrual cycle, and reducing symptoms of PMS and menopause. Additionally, they promote glowing skin and rapid hair growth. If you enjoyed this article, don’t miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best is a co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer, and Board Certified in Holistic Nutrition.

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I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
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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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

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Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

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Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

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Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

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Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

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Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

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Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

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Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

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Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

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Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Are you spending a lot of money on food and drinks you consider superfoods? Don’t waste your money, says Ken D. Berry, MD, family physician and social media influencer. In a recent viral video, the health expert busts the lid on exactly what a superfood is – and what it isn’t. “I'm gonna tell you five completely fake superfoods and tell you why they're fake. And then I'm gonna tell you five actual superfoods that are completely nourishing and noninflammatory to human biology,” he says.


1. Lots of People Waste Money on Foods and Drinks They Think Are Superfoods

Dr. Ken D. Berry MDYoutube.com/@KenDBerryMD

Dr. Berry explains that lots of people waste money on foods and drinks they think are superfoods, “eating it or drinking it every day because you think somehow it's magically going to improve your health.” However, most of them aren’t actually superfoods at all.

2. The Term Superfood Is Actually a Marketing Ploy, He Says

Superfoods as acai powder, turmeric, matcha green tea, spirulina, quinoa, pumpkin seeds, blueberry, dried goji berries, cape gooseberries (physalis peruviana), raw cocoa, hemp seeds on wooden table.Shutterstock

Dr. Berry explains that the term superfoods is more or less a marketing ploy. “Food companies quickly learned from the United Food Company that the term superfoods equals super sales, and also you get to charge a lot more money for it,” he says.

3. Here Is What a Superfood Actually Is

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“My definition of a superfood is a food that is nutrient-dense, is ancestrally appropriate, meaning humans have eaten it for a long damn time, is rich in amino fatty acids, vitamins, and minerals, all of which are essential,” he says.

4. The Nutrients in Superfoods Are Bioavailable and Bioabsorbale

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“We need all those, or we'll get sick, we'll suffer, and we'll die,” he continues. “Also, these foods are, the nutrients in them are highly bioavailable and bioabsorbable, meaning they're not locked up by oxalates or lectins or phytates.”

RELATED: 17 Signs That You May Not be Getting Enough Vitamin D

5. Fake Superfood 1: Anything “Whole Grain”

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He goes into talking about the five fake superfoods. “Number one on this list is whole grain, anything,” he says. “Right off the bat, there's a large percentage of human beings on the planet who have an outright allergy to gluten who cannot eat whole grains at all. And then there's another very large subpopulation that, although they don't have overt celiacs, they absolutely have a reaction when they eat grains,” he says. “So also grains are devoid of nutrition. That's why they're often fortified with fake vitamins and minerals coming from a chemical factory – because they don't contain any. So, that can't be a superfood. It doesn't meet the criteria for my definition of a superfood, which I think is the best definition out there.”

6. Fake Superfood 2: Dark Chocolate

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The next fake superfood? Dark chocolate. “It is touted as a miracle cure for this, that, or the other. It has magical phytochemicals in it, phytonutrients that you just can't get anywhere else in such high quantities. The problem is, is all these phytonutrients that you hear about, the polyphenols and all the other things, they've never been proven to be necessary for optimal human health,” says Dr. Berry. He points out that because of the claims, “the dark chocolate companies know that if you put super food on it, you can also charge a super price,” he says. “Superfood equals super profit, but it does not equal super health.”

7. Fake Superfood 3: Kale

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The next fake superfood might surprise you: Kale. “Kale is often touted as a superfood because it has so much vitamin A,” he says. However, he claims that it has “zero” vitamin A. “Kale is touted as having lots of phytonutrients and other things. And then also there is a premium placed on the price of kale, isn't there? Actually, kale, if it were sold at its true market value, the grocer would pay you to take it home and eat it.”

RELATED: I'm a "Lazy Girl" and Here's How I Lost 50 Pounds of Fat in 3 Months

8. Fake Superfood 4: Manuka Honey

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The next superfood is Manuka honey “or any of the other magically delicious honey out there,” says Dr. Berry. “I saw a tiny jar of Manuka honey at our local Whole Foods. It was over $50 for maybe two ounces of Manuka honey. This is 100% marketing honey of any variety from the cheapest honey that's been cut with corn syrup all the way up to the most premium expensive honey on the planet is sugar and water. That's what it is. It spikes your blood sugar and your insulin. There's nothing magical about honey. It's not a superfood.”

9. Fake Superfood 5: Pomegranate Juice

Young woman peeling a pomegranate and holding a glass of pomegranate juiceShutterstock

“The next super food that you see touted all the time is pomegranates or pomegranate juice,” says Dr. Berry. He points out that the drink has “a lot of carbohydrates, a few phytochemicals that may or may not be proven someday to actually be beneficial for the human organism.”

10. Real Superfood 1: Eggs

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“The number one superfood that actually is super food by my definition is eggs with the yolk,” says Dr. Berry, noting that “the nutrition quality, the density of that egg yolk is just off the charts.” He adds that “virtually no one is allergic to an egg yolk, and this includes chicken eggs, duck eggs, goose eggs, quail eggs, the egg from any bird. The yolk is a superfood. It just can't be argued.”

RELATED: I'm a Doctor, and This Is Exactly How to Lose "Serious Weight" with Intermittent Fasting

11. Real Superfood 2: Sardines and Anchovies

Grilled sardineShutterstock

“The next superfood that actually is a superfood is sardines and anchovies. Any of the small cold water fish with the skin on and the bones in are amazing nutritionally. If you look up the nutrition values for one of these fish, you're gonna be blown away. They're all wild-caught. They all basically live on algae, so they don't build up the mercury and other heavy metals that are in our modern ocean,” he says. “I literally could lock you in my barn and just feed you sardines with the skin on and the bones in. And it would be years before you developed a vitamin or a mineral deficiency because it's so nutritionally complete.”

12. Real Superfood 3: Liver

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“The next superfood that actually deserves the name superfood is liver. This can be cod liver, chicken liver, beef liver, pork liver, goose liver, sheep liver, goat liver,” he says. “The nutrition is so off the charts that it's almost unbelievable. Liver is probably the preeminent superfood. I didn't put it number one because a lot of people haven't yet learned to like the taste of liver. But while you're still working on that, I want you to look up the nutrition contained in just two ounces of liver and compare it to any other purported superfood on the planet.”

13. Real Superfood 4: Fish Roe

Red Caviar in a spoon, fish roe in a glass jar. Close-up of salmon fish roe caviar on served table.Shutterstock

“The next superfood that deserves the name is fish roe. That's fish eggs. Some people call it caviar. Of course, that only applies to a few specific varieties, but fish roe is amazing, much like the egg from a bird,” he says. “A fish egg contains every single thing needed to build a fish, including the fish's liver and all his heart and all its other internal organs. Fish roe is a literal superfood. He notes that it has “all the Omega-3 fatty acids, the other essential fatty acids, and all of the essential amino acids that you need.”

14. Real Superfood 5: Bivalves

Opened Oysters on metal copper plate on dark wooden background.Shutterstock

“The last superfood that actually is a superfood is the bivalves. This is mussels, oysters, and clams. These guys are superfoods. A lot of people don't realize this. They're not on a lot of people's radar,” he says. “The entire mollusk category is an excellent, excellent superfood. This includes snails and slugs, but a lot of people are not going to eat snails and slugs, and I totally get it. But oysters, clams, and mussels are nutrient-dense. They have almost a complete panel of every single nutrient you would ever need for optimal health.”

RELATED: I Lost 50 Pounds in 8 Months by Walking

15. Note That None of the Real Superfoods Have the Word “Superfood” on the Label

Dr. Ken D. Berry MDYoutube.com/@KenDBerryMD

“You may have noticed that none of the real superfoods actually have the word superfood on the label, but all the ones that are not real superfoods have the word superfood on the label,” Dr. Berry points out, reminding that the term superfood is just for marketing. “It's for making more profits. It has nothing to do with the actual nutrition contained in the actual food. You'll never see a package of liver or sardines or eggs or fish row with the word superfood on them,” he says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

What superfoods should you be adding to your diet? Anna Pleet, MD, uses her social media account to teach people about healthy eating, “especially foods from the Mediterranean area,” she writes on her page. In a viral video she addresses confusion surrounding what you should buy at the grocery store. “I'm helping you by breaking down the top 10 foods that you should have on your grocery list to supercharge your health that are extremely delicious and so much fun to cook with,” she says. She explains that superfoods are those that are “more nutrient dense than other foods.” Here are her 10 favorite superfoods that you should incorporate into your diet right away.


1. Berries

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The first on her list? Berries. “Berries are insanely nutritious. Of course, there are many varieties. We have blueberries, blackberries, raspberries, and then some less commonly seen berries, boysenberries, Marionberries, black raspberries, and so forth. Of course, most people think of strawberries, but no matter which variety you prefer, they are all packed with vitamins and minerals and antioxidants, which are nutritional components that help fight damage in our body that's caused by something called a free radical. Of course, berries are also very rich in fiber and fiber being that bulk aspect of food important at the point of digestion all the way at the end, which is in our colon. The more fiber we have in our diet, the better we can actually absorb water from food that we eat. And of course, not to mention, berries are an amazing, sweet, delicious treat,” she says.

How to Eat Berries

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There are many ways to eat berries. “You can have that as a core component of your breakfast. It can be a snack, and of course, it's amazing in desserts. Add it to your yogurt for breakfast or put it in some oatmeal. You can eat them plain, you can blend them into smoothies and so much more. You can make sauces, you can freeze them into freeze pops, but no matter how you eat it, berries are very good for you,” she says.

2. Leafy Greens

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The next superfood “is an obvious one, but it's leafy greens,” she says, noting that they “come in a ton of varieties,” including spinach, kale, charred, bok choy, Swiss charred, rainbow, charred arugula, and wild greens. “Leafy greens are also really packed with nutrition, so we consider these things nutrient dense. We have lots of vitamins, minerals, phytonutrients to these other little molecules that are found in plants that are extremely helpful for our bodies.”

How to Eat Leafy Green

berry smoothie with spinach and chia seeds in a glass mugShutterstock

“Kale or spinach are things that you can throw into a smoothie,” she says. They also “make amazing salads or they can be cooked down into other dishes like casserole or put in quiche.”

3. Salmon or “Oily Little Fish”

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“In addition to having a lot of that good fiber, our next food that is very nutrient dense is salmon or oily little fishes. These things are really well known for having those Omega-3 fatty acids that are so good for our bodies and our hair, our skin, our nails, but also for our nervous system, our cardiovascular system, and our immune system,” she explains.

How to Eat Salmon or “Oily Little Fish”

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“Now, fish can be eaten in so many ways. You can have it raw like in sushi. You could have it baked in the oven. The opportunities are absolutely endless when it comes to fish, and some of those other oily little fishes that are really healthy for us are things like sardines and anchovies.

Now, if you don't love fishy flavors, those are probably not gonna be at the top of your list, but I have to tell you because they're so healthy for you,” she says.

4. Nuts and Seeds

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The next super food is nuts. “Obviously, this is a really important protein source for somebody who's not gonna to eat animals, so vegans or vegetarians, but they have healthy fats, vitamins, minerals, fiber. The flavor profile in these things is extremely complex. But don't forget about seeds. Seeds are so good for your health. Sesame seeds, poppy seeds, chia seeds, flax seeds, all of these things are so healthy for you because of their nutrient profile. They have a lot of fiber and they also have a really long shelf life.”

How to Eat Nuts and Seeds

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You end up getting “derivative layers of flavor that make amazing things in desserts or to supplement cooking meat or fish,” she says. “Some of my favorites are pecans and almonds. Of course. Now in our grocery stores, we can find a lot of variety of these non-dairy milks, and often these are coming from nuts.” As for seeds, buy them in bulk, and “they're going to last in your pantry for months.”

5. Avocado

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

The next superfood “is pretty much everyone's favorite, and it's avocados,” she says. “I know I don't have to tell you guys how delicious these things are, but to be honest, avocados are not just rich in flavor, they have really healthy fats, and believe it or not, a crazy amount of fiber. This is that bulk we were talking about that's really important for your digestion.”

How to Eat Avocado

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“The nice thing about avocados is they're so versatile. You can chop it up and put it into a salad. You can spread it on toast, avocado toast, everybody knows about that, but don't be afraid to blend this into a smoothie as well. It adds a crazy creamy texture, which is really tasty. I know that a lot of people like to do mango and avocado, salsas, also an amazing use of avocado,” she says.

RELATED: 10 Best High-Protein Foods for Weight Loss

6. Quinoa

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Next up, quinoa. “Quinoa, it's a grain, but it's actually a complete protein as well. What that means is it contains all of the essential amino acids that our body cannot produce itself inside of the food,” she says.

How to Eat Quinoa

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How should you eat quinoa? “Of course, it's amazing like a grain bowl, but you can just toss it on top of salads as well if you like.”

7. Yogurt

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And, for dairy eaters, yogurt. “Yogurt we know is a fermented food. So what that means is it's a probiotic in our bodies. That means this is some good bacteria that can help support our digestive tract, which is also lined with bacteria. Yogurt is obviously really rich in protein, and if you are trying to limit the amount of fat that you're taking in, you can get a non-fat variety or a low fat variety. But don't be afraid of the fat that is contained within yogurt. Super, super delicious,” she says.

RELATED: I'm a Doctor and Lost 100 Pounds on the Carnivore Diet

How to Eat Yogurt

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There are lots of ways to eat yogurt. “The great thing about yogurt is it can also be a base for sauces or condiments,” she says. “So if you wanna make your own ranch dressing, for example, and you want to try to eliminate some of the thicker creams, the yogurt is an amazing substitute, and if you've ever had Greek food, you absolutely must try tzatziki sauce.

8. Sweet Potatoes

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

“For the next superfood, we have sweet potatoes. Now, the super nutrient dense version is the orange because it contains ADA carotene, which is a really important phytonutrient that works as an antioxidant or a free radical scavenger inside of our bodies. Sweet potatoes are also amazingly rich in vitamins and minerals,” she says. She points out that you shouldn’t peel sweet potatoes, “because a lot of the nutrition is actually in the skin, and this goes for all potatoes, all those nice minerals that are in the ground kind of get into the skin, and when we peel it off, what we leave behind is just kind of the sweet starchy part. So if you can tolerate the skin, it definitely does help you out. Nutritionally sweet potatoes are another one of those things that are extremely versatile.”

How to Eat Sweet Potatoes

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You can make them into casseroles, you can cook them separately like a baked potato. I like to roast a potato to dress them up with little olive oil, salt and actually cinnamon, and that brings out the sweet flavor in them without adding extra sugar. Of course, sweet potato fries are unbelievably good, and you can make sweet potato soups or stews or if you precook them by boiling or steaming them and removing the skin. These go great into smoothies.

RELATED: 4 Simple Truths to Stay Fit in Your 50s

Teas

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The next superfood is actually a drink: “Tea. Now, everyone loves to talk about green tea, but there are other teas that are extremely healthy for us. Green tea is really famous for being rich in antioxidants,” she says.

How to Drink Tea

Composition with cups of green tea on tableShutterstock

“It is of course a beverage that is enjoyed in a lot of Asian cultures, and perhaps that is part of the secret of why they live so long. Green tea does contain caffeine, so if you're somebody who's trying to avoid caffeine, you might wanna pick a different variety of herbal tea,” she says.

Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

The last superfood is a sweet treat you can have for dessert: Dark chocolate, “and it is one of those foods that contains a ton of antioxidants,” she says.

RELATED: Simple Cardio Routines for Weight Loss in 60 Days

How to Eat Dark Chocolate

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While a little bit is good for you, she stresses the importance of not going overboard. “Just like with anything in life, moderation is really key,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

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The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. 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 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.