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

These 6 High-Protein Snacks Helped One Woman Lose 40 Pounds Without Dieting

These protein-packed snacks could be your secret weapon, too.

Christopher Roback
By Christopher RobackMay 02, 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.

Dr. Annie Lampella KetoFocus
3 High-Protein, Low-Carb Meals That Helped Me Drop 40 Pounds
Copyright KetoFocus/YouTube
Christopher Roback
By Christopher RobackMay 02, 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

Losing weight can feel like an uphill battle, especially when hunger strikes between meals. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years, has discovered that focusing on high-protein, low-carb foods was key to her impressive 40-pound weight loss journey. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie shares. These delicious, protein-packed snacks will help you reach your daily protein goals while keeping the carbs in check.

Cottage Cheese Berry Bowl

Looking for a protein-packed breakfast or snack option? This simple combination delivers both nutrition and flavor. "I make this for breakfast sometimes since it's so easy," Annie explains in her post. Start with half a cup of low-carb cottage cheese (14g protein, 3g carbs), add fresh sliced strawberries, then drizzle with reconstituted almond butter powder. Top with sliced almonds and chia seeds for extra crunch and omega-3s. This delicious bowl provides 23g of protein with only 7 net carbs, offering a perfect balance of sweet, tangy, and crunchy textures.

Spicy-Sweet Crunchy Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

When cravings for something crunchy strike, these flavor-packed edamame beans deliver satisfaction with impressive nutritional stats. "Edamame is high in protein so it's a good ingredient if you're vegan or vegetarian and you struggle to get protein into your diet," Annie points out. With 10g of protein and just 2 net carbs per serving, these air-fried treats combine sugar-free maple syrup with spicy seasonings for a sweet-heat combo that's addictively good. Simply coat thawed edamame with olive oil, sugar-free syrup, salt, red pepper flakes, and cayenne before air frying until crispy.

Cheese Puffs That Surprise

Cheese collection, pieces of aged British cheddar cheese close up​Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)Shutterstock

Don't let the unusual ingredient combination fool you—these cheesy puffs deliver serious protein with minimal carbs. "I was really nervous to try these but I was so glad that I did because they turned out really good," Annie admits. Whip egg whites until stiff peaks form, then fold in frozen shredded cheddar cheese. Spoon the mixture onto a parchment-lined tray, sprinkle with nutritional yeast, and bake until golden. The entire batch provides an impressive 39g of protein with only 4 net carbs, and they taste remarkably similar to those famous Red Lobster biscuits!

Protein-Packed Pasta Bites

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Transform low-carb, high-protein pasta into a crunchy snack through the magic of air frying. Annie uses pasta made from lupini beans that delivers 20g of protein and only 6 net carbs per serving. "These noodles are high in protein low in carb because they're made from lupini beans," she explains. After cooking the pasta according to package directions, air fry until crispy, then toss with your favorite seasonings. While Annie's cinnamon-sugar version wasn't quite what she hoped for, you could try savory seasonings like ranch or taco seasoning for a protein-packed crunch.

Strawberry Yogurt Dessert

Strawberry Yogurt​5. Flavored YogurtsShutterstock

Satisfy your sweet tooth with this simple two-ingredient treat that packs a protein punch. "Even though this didn't give me the texture that I was hoping for, it was still delicious," Annie shares. Mix sugar-free strawberry gel dessert with your favorite low-carb yogurt for a creamy, sweet dessert with 9g of protein and only 3 net carbs per serving. While Annie's version using a vegan gel dessert had some texture issues, you might have better results with traditional sugar-free gelatin. Either way, this makes for a refreshing high-protein dessert option.

Almond Butter Protein Mousse

Raw Organic Almond Butter on a Background

Shutterstock

When you're craving something rich and creamy, this mousse delivers indulgence along with impressive protein stats. "This turned out pretty good with 20 grams of protein and four net carbs," Annie notes. Combine almond butter powder with sugar-free sweetener and water until it reaches a pancake batter consistency. Stir in a scoop of zero-carb protein powder and fold in low-carb yogurt. For extra nutty flavor, drizzle with a bit of real almond butter before serving. Divided into three servings, each portion provides 20g of protein with only 4 net carbs.

Smart Shopping for Protein Success

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

Finding high-quality, low-carb ingredients doesn't have to break the bank or require multiple store visits. "Thrive Market makes it so simple to find products that will fit my high protein low carb lifestyle," Annie explains. She recommends shopping online for specialty items like almond butter powder, sugar-free sweeteners, and protein-rich foods. Look for membership-based grocery services that offer discounts on health-focused products, making it easier and more affordable to stock your pantry with the right ingredients for your protein-focused approach.

Meeting Your Daily Protein Goals

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

Setting specific protein targets can make a significant difference in your weight loss results. "I try to aim for at least 100 grams of protein a day but ideally I want to consume around 120 since I do work out four to five days a week doing some weight training," Annie shares. For active individuals, higher protein intake supports muscle maintenance while losing fat. These snacks can help bridge the gap between meals, making it easier to hit your daily protein goals without exceeding your carb limits.

Why Protein Matters for Weight Loss

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

Protein plays a crucial role in successful weight loss by increasing satiety, preserving muscle mass, and boosting metabolism. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie emphasizes. Higher protein intake helps control hunger hormones, reduces cravings, and requires more energy to digest than carbs or fats. By incorporating these protein-rich snacks between meals, you'll stay fuller longer while supporting your body's fat-burning potential.

Balancing Macros for Success

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.​Teriyaki Salmon & RiceShutterstock

Finding the right balance of protein, fats, and carbs is key to sustainable weight loss. Annie's approach focuses on maintaining adequate protein while keeping carbs low. "It's not always easy to reach my daily protein goal," she admits, which is why having these snack options ready is so important. By planning your snacks to complement your meals, you can maintain a calorie deficit while ensuring your body gets the nutrition it needs. This balanced approach prevents the metabolic slowdown that often happens with restrictive diets.

Turning Snacks into Meal Components

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,A​6. Cottage CheeseShutterstock

These high-protein options are versatile enough to work as both snacks and meal components. "These are things that I can eat in between meals or even as part of a meal as a way to get more protein," Annie explains. The cottage cheese berry bowl makes an excellent breakfast, while the cheese puffs can complement a soup or salad for lunch. By thinking of these recipes as building blocks, you can mix and match throughout the day to maintain steady energy levels while supporting your weight loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable-weight-losshealthy-snacks

More For You

Nutrition & Diet

These 6 High-Protein Snacks Helped One Woman Lose 40 Pounds Without Dieting

Dr. Annie Lampella KetoFocus
3 High-Protein, Low-Carb Meals That Helped Me Drop 40 Pounds
Copyright KetoFocus/YouTube
Christopher Roback
By Christopher RobackMay 02, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Losing weight can feel like an uphill battle, especially when hunger strikes between meals. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years, has discovered that focusing on high-protein, low-carb foods was key to her impressive 40-pound weight loss journey. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie shares. These delicious, protein-packed snacks will help you reach your daily protein goals while keeping the carbs in check.

Cottage Cheese Berry Bowl

Looking for a protein-packed breakfast or snack option? This simple combination delivers both nutrition and flavor. "I make this for breakfast sometimes since it's so easy," Annie explains in her post. Start with half a cup of low-carb cottage cheese (14g protein, 3g carbs), add fresh sliced strawberries, then drizzle with reconstituted almond butter powder. Top with sliced almonds and chia seeds for extra crunch and omega-3s. This delicious bowl provides 23g of protein with only 7 net carbs, offering a perfect balance of sweet, tangy, and crunchy textures.

Spicy-Sweet Crunchy Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

When cravings for something crunchy strike, these flavor-packed edamame beans deliver satisfaction with impressive nutritional stats. "Edamame is high in protein so it's a good ingredient if you're vegan or vegetarian and you struggle to get protein into your diet," Annie points out. With 10g of protein and just 2 net carbs per serving, these air-fried treats combine sugar-free maple syrup with spicy seasonings for a sweet-heat combo that's addictively good. Simply coat thawed edamame with olive oil, sugar-free syrup, salt, red pepper flakes, and cayenne before air frying until crispy.

Cheese Puffs That Surprise

Cheese collection, pieces of aged British cheddar cheese close up​Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)Shutterstock

Don't let the unusual ingredient combination fool you—these cheesy puffs deliver serious protein with minimal carbs. "I was really nervous to try these but I was so glad that I did because they turned out really good," Annie admits. Whip egg whites until stiff peaks form, then fold in frozen shredded cheddar cheese. Spoon the mixture onto a parchment-lined tray, sprinkle with nutritional yeast, and bake until golden. The entire batch provides an impressive 39g of protein with only 4 net carbs, and they taste remarkably similar to those famous Red Lobster biscuits!

Protein-Packed Pasta Bites

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Transform low-carb, high-protein pasta into a crunchy snack through the magic of air frying. Annie uses pasta made from lupini beans that delivers 20g of protein and only 6 net carbs per serving. "These noodles are high in protein low in carb because they're made from lupini beans," she explains. After cooking the pasta according to package directions, air fry until crispy, then toss with your favorite seasonings. While Annie's cinnamon-sugar version wasn't quite what she hoped for, you could try savory seasonings like ranch or taco seasoning for a protein-packed crunch.

Strawberry Yogurt Dessert

Strawberry Yogurt​5. Flavored YogurtsShutterstock

Satisfy your sweet tooth with this simple two-ingredient treat that packs a protein punch. "Even though this didn't give me the texture that I was hoping for, it was still delicious," Annie shares. Mix sugar-free strawberry gel dessert with your favorite low-carb yogurt for a creamy, sweet dessert with 9g of protein and only 3 net carbs per serving. While Annie's version using a vegan gel dessert had some texture issues, you might have better results with traditional sugar-free gelatin. Either way, this makes for a refreshing high-protein dessert option.

Almond Butter Protein Mousse

Raw Organic Almond Butter on a Background

Shutterstock

When you're craving something rich and creamy, this mousse delivers indulgence along with impressive protein stats. "This turned out pretty good with 20 grams of protein and four net carbs," Annie notes. Combine almond butter powder with sugar-free sweetener and water until it reaches a pancake batter consistency. Stir in a scoop of zero-carb protein powder and fold in low-carb yogurt. For extra nutty flavor, drizzle with a bit of real almond butter before serving. Divided into three servings, each portion provides 20g of protein with only 4 net carbs.

Smart Shopping for Protein Success

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

Finding high-quality, low-carb ingredients doesn't have to break the bank or require multiple store visits. "Thrive Market makes it so simple to find products that will fit my high protein low carb lifestyle," Annie explains. She recommends shopping online for specialty items like almond butter powder, sugar-free sweeteners, and protein-rich foods. Look for membership-based grocery services that offer discounts on health-focused products, making it easier and more affordable to stock your pantry with the right ingredients for your protein-focused approach.

Meeting Your Daily Protein Goals

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

Setting specific protein targets can make a significant difference in your weight loss results. "I try to aim for at least 100 grams of protein a day but ideally I want to consume around 120 since I do work out four to five days a week doing some weight training," Annie shares. For active individuals, higher protein intake supports muscle maintenance while losing fat. These snacks can help bridge the gap between meals, making it easier to hit your daily protein goals without exceeding your carb limits.

Why Protein Matters for Weight Loss

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

Protein plays a crucial role in successful weight loss by increasing satiety, preserving muscle mass, and boosting metabolism. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie emphasizes. Higher protein intake helps control hunger hormones, reduces cravings, and requires more energy to digest than carbs or fats. By incorporating these protein-rich snacks between meals, you'll stay fuller longer while supporting your body's fat-burning potential.

Balancing Macros for Success

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.​Teriyaki Salmon & RiceShutterstock

Finding the right balance of protein, fats, and carbs is key to sustainable weight loss. Annie's approach focuses on maintaining adequate protein while keeping carbs low. "It's not always easy to reach my daily protein goal," she admits, which is why having these snack options ready is so important. By planning your snacks to complement your meals, you can maintain a calorie deficit while ensuring your body gets the nutrition it needs. This balanced approach prevents the metabolic slowdown that often happens with restrictive diets.

Turning Snacks into Meal Components

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,A​6. Cottage CheeseShutterstock

These high-protein options are versatile enough to work as both snacks and meal components. "These are things that I can eat in between meals or even as part of a meal as a way to get more protein," Annie explains. The cottage cheese berry bowl makes an excellent breakfast, while the cheese puffs can complement a soup or salad for lunch. By thinking of these recipes as building blocks, you can mix and match throughout the day to maintain steady energy levels while supporting your weight loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 High-Protein, Low-Carb Meals That Helped This Woman Drop 40 Pounds

Dr. Annie Lampella KetoFocus
Copyright KetoFocus/YouTube
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We've all hit that frustrating weight loss plateau where nothing seems to work anymore. For Dr. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years and founder of the KetoFocus Channel with more than 600,000 subscribers, the breakthrough came from a surprisingly simple adjustment. "I've slimmed down a little bit over the last year because I've been doing something different. I've been eating more protein," Annie explains. By maintaining her low-carb approach but strategically increasing her protein intake, she finally dropped those stubborn 40 pounds. Discover the exact meals that made the difference in her daily routine and could help you break through your own plateau, too.

Why I Ditched Intermittent Fasting

Annie no longer practices intermittent fasting, recognizing its limitations for her new nutritional approach. "I no longer skip breakfast because, with the amount of protein that my body needs, it's really hard to get that in with just one or two meals," she shares. Instead, she prepares convenient, protein-packed egg bites that can be easily reheated throughout the week.

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

Breakfast: Easy Egg Bites You Can Make Ahead

Breakfast,Egg,Muffins,Or,Egg,Bites,With,Potato,,Bacon,AndShutterstock

The simple recipe combines a dozen eggs, salami (though Annie notes deli ham or pepperoni works excellently too), feta cheese, and salt. After spraying the muffin tin with avocado oil, she layers each cavity with salami, cracks an egg into each one, seasons with salt, and tops with crumbled feta before baking at 400°F for about 15 minutes.

"Each one of these has around 10 grams of protein. So if I have three, I'm getting 31 grams of protein," Annie points out. She pairs them with a latte made from macadamia nut milk to refuel after her morning workout while keeping her satisfied through her computer work session.

The Magic Number: 30 Grams Per Meal

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

"It's important for me to get at least 30 grams of protein in each meal, ideally around 30 to 50 grams," Annie says, "because that's what keeps me satisfied so I'm not hungry and not snacking in between meals." This protein target has been crucial to her 40-pound weight loss success and helps fuel her five-days-a-week weight training routine.

Lunch: That Fancy Chopped Salad Everyone's Making

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Organic Salad Greens: The Foundation for Lasting FullnessShutterstock

For her midday meal, Annie creates a trendy Instagram-inspired Italian chopped salad that delivers both nutrients and substantial protein. "Salads are a great way to sneak in a variety of veggies and make the most nutrient impact," she explains.

Eat The Rainbow (With Plenty of Protein)

Fresh Romano salad on wooden tableShutterstock

Her colorful creation includes lettuce, tomato, cucumber, roasted red pepper, kalamata olives, and plenty of salami for protein. The salad gets tossed with a simple homemade vinaigrette of olive oil, red wine vinegar, Dijon mustard, oregano, red pepper flakes, and a pinch of salt.

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

Why This Salad Actually Fills You Up

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,fork​ Mistake 2: Not Having a Lifestyle PlanShutterstock

Annie values the volume that salads provide through water and fiber, which helps fill her up alongside the protein. "This salad has a lot of water and fiber. And that's also going to help fill me up fast," she notes. Combined with adequate protein, this approach helps her stay full until dinner without snacking.

Dinner: A Pasta Night That Won't Derail Your Progress

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian food​Cream-Based Pasta Dishes: The Hidden Calorie TrapShutterstock

Annie's dinner showcases how her high-protein approach can work for the whole family. She prepares a creamy chicken pasta dish using a special low-carb pasta that packs a serious protein punch.

The Secret Ingredient: Lupin Bean Pasta

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

"I'm using my favorite protein packed, low carb, gluten-free pasta. Each serving has 20 grams of protein and 15 grams of fiber," Annie explains. Made from lupin beans rather than wheat, this pasta provides significant protein while remaining gluten-free and cooks faster than traditional pasta.

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

When Recipes Go Wrong: Quick Fixes

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from above​Buffalo Chicken Lettuce WrapsShutterstock

The dish combines red onion, mushrooms, cream cheese, roasted garlic, and cooked chicken, creating a family-friendly meal that still meets her protein goals. When the original recipe didn't turn out as planned, Annie adapted by adding chicken broth and heavy cream to create a creamier sauce. "Casseroles like this one, my whole family tends to enjoy," she notes, suggesting pairing it with steamed broccoli or a side salad for a complete meal.

It's Not Just About Weight Loss

Bathroom scale on white background. Weight loss concept. Weight control by floor scale​Weigh Yourself DailyShutterstock

Throughout her day of eating, Annie consistently aims for 30-50 grams of protein per meal, which has been key to her 40-pound weight loss. As she lifts weights five days a week, she needs sufficient protein not just to maintain muscle but to build it as well. "As you get older, it's harder to build and maintain muscle," Annie points out, "and it's muscle and strong bones that helps keep you from getting injuries that affect mobility late in life."

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

Think About Your Future Self

Young couple strolling in the parkShutterstock

Her preventative approach focuses on avoiding common age-related issues like hip and knee replacements and shoulder injuries by prioritizing protein now. "I'm trying to avoid hip and knee replacements and shoulder injuries later in life. And those are all common as you get older. So prevention needs to happen for me as early as possible," she shares.


With these three protein-focused meals forming the backbone of her daily nutrition, Annie has found the sweet spot that supports her fitness goals while helping her shed those 40 pounds without giving up her low-carb lifestyle. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Mom Lost 135 Pounds and Swears by These 7 Protein-Packed Snacks

Mayra Wendolyne LowCarbLove Low Carb Love
​Flavoring Without Compromise
Copyright Low Carb Love/YouTube
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.

Finding satisfying snacks that don't sabotage your weight loss journey can feel impossible. For Mayra Wendolyne from Low Carb Love, discovering the right snacking strategy was crucial to her transformation. "I've lost over a hundred pounds and I've been maintaining my weight for over 15 years," Mayra shares in her popular wellness videos. Her approach focuses on protein-rich, low-carb options that keep hunger at bay while nourishing the body. These seven snacks could be your secret weapon for staying on track without feeling deprived.

1. Tuna "Sushi Bowl"

When Mayra needs something substantial between meals, she creates a quick tuna "California roll" in a bowl. "I always think about how this snack is going to nourish my body," she explains in her post. Her simple recipe combines canned tuna with light mayo, sriracha, salt and pepper, served alongside seaweed sheets and gut-friendly kimchi. This protein powerhouse comes in under 200 calories while providing real satisfaction. "This entire plate is less than 200 calories versus having like a little mini protein bar that you're still going to feel hungry," Mayra points out.

2. Clean-Ingredient Chips and Dips

Los Angeles, California, United States - 08-09-2019: A view of several containers of Bitchin' Sauce on display at a local big box grocery store.

Shutterstock

Mayra hasn't given up chips completely—she's just selective about ingredients. "Chips are usually made with horrible oils," she warns, explaining that seed oils like soybean and canola can cause inflammation. She recommends Siete chips made with avocado oil instead. For maximum satiety, Mayra pairs them with healthy-fat dips: "When I eat these together, it actually just makes me feel nice and satiated for about a couple hours because of the fats." Her favorites include almond-based "Bitchin' Sauce" and fresh salsa.

3. Mini Protein-Focused Charcuterie

Charcuterie assortment, olives and gherkins on plate on wooden background

Shutterstock

For an elegant yet filling snack option, Mayra creates mini charcuterie boards centered around protein. "When I do a charcuterie board, I'm thinking protein fats, because that's what's going to keep me full the longest," she explains. Her boards feature beef sticks (8g protein), mixed nuts (6g protein), olives (healthy fats), and occasionally a small piece of chocolate for sweetness. This combination keeps her satisfied for hours while feeling indulgent enough for entertaining. "This is literally everything in life right here, one little board," she enthuses.

4. Stuffed Jalapeño Protein Bites

Sliced jalapeno pepper in wooden bowl isolated on white background. Green chili pepper​Jalapeño Cheddar Pork RindsShutterstock

Mayra's creative jalapeño snack delivers protein with complex flavors. She removes the seeds and veins (to reduce heat if desired), then stuffs them with chicken or deli meat. "Avocado is always my go-to because they are super healthy and they give a creaminess to any dish," she adds, using it as a healthier alternative to mayo. A drizzle of clean-ingredient sauce like buffalo ranch completes this satisfying bite. "You get the crunch from the jalapeño, you get the protein so you have that substance, and then the creaminess from the avocado," she explains.

5. Clean-Ingredient Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shot​Air-Popped PopcornShutterstock

For movie nights, Mayra reaches for healthier popcorn options. "I've always been a huge popcorn fan," she admits, choosing Lesser Evil popcorn made with coconut oil rather than inflammatory seed oils. Each bag contains just 50 calories and 5 carbs. "I will at least have two of these for sure," she says honestly, showing that portion control with quality ingredients is her approach to treats. Unlike many snack foods, these options are made without the problematic oils she avoids.

6. Quality Chocolate Treats

Los Angeles, California, United States - 02-01-2023: A view of several packages of Hu Kitchen chocolate bars, on display at a local grocery store.

Shutterstock

Even while maintaining her 100+ pound weight loss, Mayra includes occasional chocolate. She's particular about ingredients, choosing brands like Hu that use minimal, clean components. "Six ingredients to make a whole chocolate bar. That is right up my alley," she shares with enthusiasm. She especially enjoys their chocolate-covered cashews, which provide the sweetness she craves along with some healthy fats and protein from the nuts—making them more satisfying than plain chocolate alone.

7. The Gut Health Connection

Woman, nature fitness or hands on stomach in diet wellness, body healthcare or abs muscle growth in workout training or sunrise exercise. Zoom, sports athlete or person, belly digestion or strong gut​Other Health TipsShutterstock

Mayra emphasizes the importance of gut health in her snacking choices. "70% of our immune system lives in our gut," she explains, making it central to her food selections. She's particularly careful about inflammatory oils that can disrupt gut function. "If you are having issues all over, you know, just with different, whether it's inflammation or bloating, like you really need to focus on your gut." This awareness leads her to include gut-friendly options like kimchi in her snacks and to avoid problematic seed oils in packaged foods. Her careful attention to these details has supported her long-term health beyond just weight management.

8. Texture and Satisfaction Factor

Beyond nutritional content, Mayra considers the sensory experience of her snacks. "I'm like a texture girl as well," she admits when describing her jalapeño snacks. She deliberately combines different textures—crunchy vegetables, creamy avocado, protein-rich meats—to create satisfying experiences. "You get the crunch from the jalapeño, you get the protein so you have that substance, and then the creaminess from the avocado, plus that little sauce on top, just takes it over the top." This attention to texture helps her snacks feel more substantial and satisfying despite their modest calorie counts.

The Protein-Fat Pairing Strategy

Mayra's overarching snacking philosophy ties all these options together. "I always think protein and healthy fats because that's what's going to keep me full the longest," she emphasizes throughout her recommendations. Whether creating a substantial tuna plate or a simple jalapeño bite, she focuses on how foods make her feel rather than just counting calories. "How do I feel when I'm eating? How can I feel satiated?" This mindfulness approach has been key to her sustainable 15-year success at maintaining her weight loss.

10. Sharing Healthy Habits

Rather than keeping her healthy habits to herself, Mayra extends them to her loved ones. "I like to serve the people that I love and the people that I care for healthy, clean foods as well," she shares. This community-minded approach helps reinforce her own choices while positively influencing those around her. "I just feel kind of guilty to be honest with you," she admits about serving unhealthy options to friends and family. By making her snack philosophy a shared experience, she's created a supportive environment for maintaining her impressive weight loss.

11. No Diets, Just Smart Snacking

Mayra's protein-packed snacking strategy proves that weight maintenance doesn't require deprivation. "These are pretty much the snacks that I have made that I have snacked on over the years, all the way up until now, that have helped me not only lose the weight, but also maintain it for the past 15 years," she concludes. By focusing on protein, healthy fats, and clean ingredients, she's created a sustainable approach that could work for anyone seeking better health without sacrificing satisfaction.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 45 Lbs These 4 High-Protein Meals

Katie Dunlop Love Sweat Fitness
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackFeb 17, 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.
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Standing in your kitchen, staring at all those meal prep containers, you might feel overwhelmed. The tiny portions, the time commitment, the expense – it can all seem like too much. Katie Dunlop once felt the same way, until she discovered a system that changed everything.

"When I first started my 45-pound weight loss journey, I felt like meal prepping was so unrealistic," Katie shares. "But I realized I was missing out because it makes it so much easier to stay on track with your goals." Now a certified personal trainer, Katie has maintained her weight loss by developing an efficient meal prep system that delivers 100 grams of protein daily while keeping preparation time under an hour.

A Simple Approach to Meal Prep Success

"One of the biggest misconceptions is that eating healthy or eating to lose weight has to be really restrictive," Katie explains. Her approach proves otherwise – preparing four protein-packed meals, including breakfast, lunch, dinner, and a snack, in just 56 minutes.

Essential Tools for Quick Prep

Before starting your meal prep journey, Katie recommends having these basics:

  • Portion-controlled containers (bento boxes or glass containers)
  • Mason jars for dressings and overnight oats
  • A dedicated sheet pan for cooking meat
  • Basic mixing bowls
  • Air fryer and Instant Pot (optional but time-saving).

Meal 1: High-Protein Breakfast Tacos

"These breakfast tacos alone give you 20 grams of protein, which is absolutely amazing for starting your day," Katie notes. Her recipe combines eggs and egg whites for balanced protein and healthy fats. "We're going to do eggs and egg whites, and this is gonna really help balance out so you're not getting too much fat per serving," she explains. She adds turkey sausage and sneaks in spinach for extra nutrients. The tacos can be made with either grain-free or corn tortillas, depending on your preferences. "You can obviously do anything with this, but it's just kind of the easiest way to make a bunch all at once," Katie shares.

Meal 2: Protein-Packed Loaded Caesar Salad

Katie's reinvented Caesar salad starts with perfectly cooked chicken breast. Her secret? "Non-fat Greek yogurt, which is super high in protein. It's going to help lock in a bunch of the moisture for our meal prep chicken," she reveals. The chicken is seasoned with an Italian blend and extra garlic, then baked at 450°F for about 20 minutes. For the dressing, Katie creates a protein-rich alternative: "This is truly the simplest caesar-style dressing you could make without all the fats, but still tasting rich and creamy." The dressing combines Greek yogurt, lemon, garlic, Worcestershire sauce, salt, and pepper. She adds chickpeas for additional protein and carrots for crunch instead of traditional croutons.

Meal 3: Quick High-Protein Stir-Fry

The dinner prep focuses on a flavorful ground beef stir-fry. "I'm using 85/15 lean ground beef, so I don't really need to add any oils because it's going to have them in there naturally," Katie explains. Her homemade sauce combines coconut oil, amino acids (or coconut aminos), toasted sesame oil, and sriracha. "I avoid buying teriyaki sauce because they're loaded with sugars," she notes. The rice is cooked in bone broth instead of water: "It's those little sneaky ways you can get in more protein. It's going to add a little bit of calories, but honestly who cares - you're getting good healthy protein, all the nutrients and minerals."

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

Meal 4: Chocolate Chunk Overnight Oats

"What I like about doing overnight oats is you can make it hot or cold," Katie shares. Her protein-rich snack combines oats with chocolate protein powder and almond milk. "You could do chia seeds as well if you'd prefer those," she suggests. For added flavor and nutrients, she tops each portion with banana and peanut butter. "These are actually like a really good size and you're still gonna get a decent amount of protein in them," she explains. The recipe provides about 20 grams of protein per serving.

Time-Saving Strategies

Katie's efficient approach includes:

  • Starting with the longest-cooking items first
  • Using multiple cooking methods simultaneously
  • Preparing sauces while other items cook
  • Immediate portioning into containers.

Storage Tips for Success

"I like dressing them later, not ahead of time," Katie advises about salads. She recommends storing dressings and sauces separately in small mason jars, adding them just before eating to maintain freshness. For the breakfast tacos, she recommends thinking of them like street tacos - smaller portions that are satisfying and protein-rich. With salads, she suggests: "You can go wild obviously with as much greens if you're like I need to pack it in." For the stir-fry, she recommends about a half cup of rice per container, adding the sauce just before eating.

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

Making Healthy Sustainable

Through her journey of losing 45 pounds and keeping it off, Katie has proven that meal prep doesn't have to be overwhelming. "Through my own weight loss journey, I lost 45 pounds, I've kept it off, I like transformed my life," she shares. Her system demonstrates that with the right approach, anyone can prepare a week of protein-rich, weight-loss-friendly meals in under an hour.

Ready to transform your meal prep routine? With these four protein-packed meals and smart prep strategies, you can prepare a full week of healthy eating in under 60 minutes, making weight loss both achievable and sustainable. 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

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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 High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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 (@denisehamdan) is a food and fitness influencer on TikTok 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 1829 calories and 147 g 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

“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

“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

“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 collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“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.”

Try Eating More Vegetables, Expert Says

“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

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
Freelance Writer/Editor
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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

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

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

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

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

Sophie van Oostenbrugg gainsbybrains
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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.

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