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Top 10 High Protein Foods to Burn Fat You Should Be Eating Every Day, According to a Kinesiologist

Incorporate them into your diet and lose weight fast, says one expert.

FACT CHECKED BY Christopher Roback
Michelle Roots Fitness & Nutrition Coach
FACT CHECKED BY Christopher Roback

Do you want to amp up your protein intake? Michelle Roots (@MichelleRoots) is a Kinesiologist, Certified Strength & Conditioning Coach, and Certified Nutrition Coach With Over 15 years of Experience in the fitness industry. In one of her viral videos, she breaks down the best high-protein foods you should be eating on a daily and weekly basis to lose weight. “You should be getting about 0.7 to one gram of protein per pound of body weight, “ she says. “A lot of the clients that I work with who are on a weight loss journey are often cutting their calories too low or not actually getting enough protein to fuel their body, build lean muscle, and burn body fat. Incorporating the foods that I talk about in this video will really help you on your weight loss journey.”


Lean Chicken Breast

chicken fillet on a stone backgroundShutterstock

High protein food number one is a lean chicken breast, a “go-to” for her. “You can add it to anything,” she says. “I'm always just throwing chicken breasts in the air fryer. The kids love it as a snack, but it's a great source of protein. Looking at about 17 or 18 grams of protein per hundred grams and very low calorie.”

Lean Ground Turkey

The second high-protein food is lean ground turkey. “Another go-to in this household is to throw into pasta meals, to make into burger patties, or to stir fry or make tacos,” she says. “There are so many things you can do with it, and it's a great source of protein. Again, similar to chicken, about a hundred grams, you're getting close to 20 grams of protein, and again, very low calorie to keep you in your calorie deficit.”

Eggs

Egg, Chicken EggShutterstock

Number three, eggs. “You can make them anywhere, anytime, hard-boiled, scrambled, sunny side up, or whatever you want, but they are a great source of protein as well. One large egg has about six and a half, seven grams of protein, and again, only about 72 calories per egg,” she says, adding that egg whites are “another amazing source of protein and super easy to throw into anything. Often, when I'm making an omelet, I'm using one or two whole eggs, and then I add extra egg whites just to increase the protein of that entire meal. One large egg white is about three and a half grams of protein and only 17 calories, so again, low calorie to keep you in that calorie deficit, but you're still getting your protein intake.”

Salmon

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

High protein food number four, salmon. “Amongst all the other amazing health benefits that I won't even get into in this video because we're focusing on protein. Salmon is an amazing low-calorie source of protein as well. Approximately around 100 grams, you're looking at about 17 or 18 grams of protein and only about a hundred calories,” she reveals.

Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

High protein food, number five, lentils. “Lentils are a little bit higher in carb than the other lean proteins that I've been talking about already, but that doesn't mean they're bad. Carbs are okay,” she says. “Healthy balance is okay, and lentils are an amazing source of protein, especially if you're someone who doesn't eat meat. In one cup of lentils, you're going to get about 18 grams of protein. Only about 230 calories, again, makes for a great protein source.

Plain Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Number six is plain Greek yogurt. “This has been one of my go-to's for a really long time. I love the taste, I love what it does for my body, and I love that it's high in protein,” she says. “In Greek yogurt, you're looking at about 150 grams. Serving is going to give you 15 grams of protein and only 80 calories. So if you're eating two servings, you're still only at 160 calories, but 30 grams of protein.”

RELATED:10 Protein Rules for Shedding Pounds Every Day

Cottage Cheese

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next up, cottage cheese, “another great low calorie, but high protein food,” she says. “For about half a cup of cottage cheese, you're getting about 12 grams of protein and only 80 calories.” Two servings will give you 24 grams of protein and 160 calories only. “This will help keep you full, keep you fueled, and again, get those protein levels up,” she says.

Amai

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

Her eighth pick? Amai, “Especially again, if you're a vegetarian, this is a great source of protein, but even if you eat meat, these are great to have on hand as quick snacks, throw into salads, throw into stir fries,” she says. “To increase the protein intake, half a cup of Amai is 12 grams of protein and only about 150 calories.”

Canned Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

High protein food number nine, canned tuna. “Super easy to throw into any meal. It doesn't even have to be cooked. And for one can of tuna, you're looking at 30 grams of protein and only 120 calories,” she says.

RELATED:I’m 60, and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Whey Protein Powder

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

The last food on her list? Whey protein powder. “I know this is not like a food that I can recommend, but it is a source that helps me increase my protein intake, helps me with recovery from my workouts, and helps me as a healthy snack in between meals to curb cravings and keep my body fuels,” she says. So, I definitely think having a whey protein powder on this list is very important. Now, when I say protein powder, I use whey isolate protein powder, but of course, a vegan protein powder. If you are someone who can't have whey, that is totally fine as well. One serving of whey protein, you're looking at about 150 calories, but 35 grams of protein.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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 food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?


Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Anthony Balduzzi FitMotherProject
Copyright FitMotherProject/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.

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

A variety of nuts in wooden bowls.Shutterstock

"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

A,Bunch,Of,Bananas,And,A,Sliced,Banana,On,A

Shutterstock

"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

Grilled sardines with addition of fresh herbs, lemon and spices on a wooden background. Grilled seafood, barbecueShutterstock

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

Woman shows sliced avocado. Close-up of a woman scooping out an avocado pulp with a spoon. Vegetarian food concept. Foods with vitamin E, avocado oil and antioxidants. Conscious nutrition concept.

Shutterstock

"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

Poached eggsShutterstock

"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

Chia seeds close-up with a wooden spoon. Chia seeds macro. Dry healthy supplement for proper nutrition.Shutterstock

"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

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

"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

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

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

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

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.

Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight by eating yummy food? Fitness influencer and online coach Jenna Rizzo (@jennaaaamariee) has been helping women get in shape the natural way – via diet and exercise, for six years. In a recent TikTok video she claims that you can lose weight fast by adding two foods to your diet. “These are two foods you're not eating, but you absolutely should be if you want a flat stomach,” she says at the start of the clip. She explained that she recently got a text from one of her clients who lost five pounds in two weeks simply by adding them to her diet. The Body Network also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the foods.


Food One: Fermented Food

Jenna_Rizzo_jennaaaamariee9jennaaaamariee/TikTok

“The first thing you want to make sure you're eating a lot of is any type of fermented foods,” says Jen. “These are foods like yogurt, sauerkraut, kimchi, kombucha.”

They Are Loaded with Nutrients and Probiotics

Jenna_Rizzo2jennaaaamariee/TikTok

Why are fermented foods good for you? “These foods are going to be loaded with nutrients and a good bacteria called probiotics, and these foods are going to help way more with reducing bloating than any type of greens drink ever will,” she claims. Collingwood is a big fan of probiotics, as they “are excellent for gut health which can potentially help with weight loss, immune system, and overall wellness,” she says. “Fermented foods are a natural way to get probiotics into the gut and aiming for daily consumption is an excellent goal.”

RELATED:I Lost 7 Pounds in 2 Weeks With This Simple Plan

Food Two: Protein

Jenna_Rizzo_jennaaaamariee7jennaaaamariee/TikTok

The second thing is to “add protein to every single meal and snack you eat throughout the day,” Jen says. “I don't care who you are, you're probably not eating enough protein.”

Protein Keeps You Satiated and Helps Burn Fat

Jenna_Rizzojennaaaamariee/Instagram

“Not only is protein going to help you feel full for longer periods of time, it's going to naturally increase your body's ability to burn fat,” Jen explains.

It Promotes Muscle Tone

Jenna_Rizzo4jennaaaamariee/Instagram

“It also creates a nice muscle tone so when you do lose weight, you don't end up looking skinny fat,” she continues.

RELATED:5 Reasons Your Body May be at Risk for Heart Disease

Aim for 30 Grams of Protein Per Meal and 15 Per Snack

Jenna_Rizzo_jennaaaamariee8jennaaaamariee/TikTok

“You want to aim for about 30 grams of protein per meal and 15 grams of protein per snack,” she says. “Protein is necessary for all of us, and it is especially good when trying to lose weight,” agrees Collingwood. “Protein helps to keep you satiated for longer periods of time as well as having a higher thermic effect of food meaning it burns more calories to digest it than fat or carbs.” She recommends aiming for 30 grams per meal “and depending on body weight and activity level, getting a bit more in snacks is also beneficial.”

💪🔥Body Booster: If you want to lose weight, try adding fermented food to your diet and amping up your protein intake.

@jennaaaamariee

Start eating the first one & watch your bloating disappear.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to amp up your protein intake? Michelle Roots (@MichelleRoots) is a Kinesiologist, Certified Strength & Conditioning Coach, and Certified Nutrition Coach With Over 15 years of Experience in the fitness industry. In one of her viral videos, she breaks down the best high-protein foods you should be eating on a daily and weekly basis to lose weight. “You should be getting about 0.7 to one gram of protein per pound of body weight, “ she says. “A lot of the clients that I work with who are on a weight loss journey are often cutting their calories too low or not actually getting enough protein to fuel their body, build lean muscle, and burn body fat. Incorporating the foods that I talk about in this video will really help you on your weight loss journey.”


Lean Chicken Breast

chicken fillet on a stone backgroundShutterstock

High protein food number one is a lean chicken breast, a “go-to” for her. “You can add it to anything,” she says. “I'm always just throwing chicken breasts in the air fryer. The kids love it as a snack, but it's a great source of protein. Looking at about 17 or 18 grams of protein per hundred grams and very low calorie.”

Lean Ground Turkey

The second high-protein food is lean ground turkey. “Another go-to in this household is to throw into pasta meals, to make into burger patties, or to stir fry or make tacos,” she says. “There are so many things you can do with it, and it's a great source of protein. Again, similar to chicken, about a hundred grams, you're getting close to 20 grams of protein, and again, very low calorie to keep you in your calorie deficit.”

Eggs

Egg, Chicken EggShutterstock

Number three, eggs. “You can make them anywhere, anytime, hard-boiled, scrambled, sunny side up, or whatever you want, but they are a great source of protein as well. One large egg has about six and a half, seven grams of protein, and again, only about 72 calories per egg,” she says, adding that egg whites are “another amazing source of protein and super easy to throw into anything. Often, when I'm making an omelet, I'm using one or two whole eggs, and then I add extra egg whites just to increase the protein of that entire meal. One large egg white is about three and a half grams of protein and only 17 calories, so again, low calorie to keep you in that calorie deficit, but you're still getting your protein intake.”

Salmon

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

High protein food number four, salmon. “Amongst all the other amazing health benefits that I won't even get into in this video because we're focusing on protein. Salmon is an amazing low-calorie source of protein as well. Approximately around 100 grams, you're looking at about 17 or 18 grams of protein and only about a hundred calories,” she reveals.

Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

High protein food, number five, lentils. “Lentils are a little bit higher in carb than the other lean proteins that I've been talking about already, but that doesn't mean they're bad. Carbs are okay,” she says. “Healthy balance is okay, and lentils are an amazing source of protein, especially if you're someone who doesn't eat meat. In one cup of lentils, you're going to get about 18 grams of protein. Only about 230 calories, again, makes for a great protein source.

Plain Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Number six is plain Greek yogurt. “This has been one of my go-to's for a really long time. I love the taste, I love what it does for my body, and I love that it's high in protein,” she says. “In Greek yogurt, you're looking at about 150 grams. Serving is going to give you 15 grams of protein and only 80 calories. So if you're eating two servings, you're still only at 160 calories, but 30 grams of protein.”

RELATED:10 Protein Rules for Shedding Pounds Every Day

Cottage Cheese

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next up, cottage cheese, “another great low calorie, but high protein food,” she says. “For about half a cup of cottage cheese, you're getting about 12 grams of protein and only 80 calories.” Two servings will give you 24 grams of protein and 160 calories only. “This will help keep you full, keep you fueled, and again, get those protein levels up,” she says.

Amai

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

Her eighth pick? Amai, “Especially again, if you're a vegetarian, this is a great source of protein, but even if you eat meat, these are great to have on hand as quick snacks, throw into salads, throw into stir fries,” she says. “To increase the protein intake, half a cup of Amai is 12 grams of protein and only about 150 calories.”

Canned Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

High protein food number nine, canned tuna. “Super easy to throw into any meal. It doesn't even have to be cooked. And for one can of tuna, you're looking at 30 grams of protein and only 120 calories,” she says.

RELATED:I’m 60, and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Whey Protein Powder

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

The last food on her list? Whey protein powder. “I know this is not like a food that I can recommend, but it is a source that helps me increase my protein intake, helps me with recovery from my workouts, and helps me as a healthy snack in between meals to curb cravings and keep my body fuels,” she says. So, I definitely think having a whey protein powder on this list is very important. Now, when I say protein powder, I use whey isolate protein powder, but of course, a vegan protein powder. If you are someone who can't have whey, that is totally fine as well. One serving of whey protein, you're looking at about 150 calories, but 35 grams of protein.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.


Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

RELATED:Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

RELATED:Woman Drops 22 Pounds Using This 10-Minute Morning Walk Strategy

Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram
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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 find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

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

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
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 lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
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 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.