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This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

This sweet and savory bowl is beloved by everyone, one expert claims.

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.

Autumn Bates
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 while starting the day with a delicious meal? One expert has the right recipe – and it almost broke the internet. Autumn Bates is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. “A few years ago, I shared my really simple cottage cheese bow, and the internet kind of lost it. I think this recipe is not only really high quality, healthy, and has high-quality protein, but it is also simple. Literally, anybody can make it, and it is so good,” she says at the start of the clip. “To this day. I still get messages about this specific cottage cheese bowl and how much everybody loves it. So today, I'm going to share the exact cottage cheese bowl recipe so you guys can start whipping it up today.”


It Only Requires 3 Ingredients

One of the best things about Autumn’s meal? You only need a few things to make it. “This recipe is so great because it literally uses three ingredients,” she says in her post. “If you eat cottage cheese, you probably have all these ingredients at home already.”

Ingredient 1: Cottage Cheese

“The first one, obviously, is cottage cheese,” she says, revealing that she prefers full-fat cottage cheese “because it is going to be so much more nutrient-dense. Full-fat cottage cheese has a much higher amount of vitamin K, which is a really important vitamin most people are not getting enough of. It helps get calcium out of our arteries and into our bones. So it's really important for bone and heart health. Plus, full-fat dairy products have actually been found to help keep us more satisfied and, therefore, actually protective against weight gain and obesity.”

Don’t Skimp on Your Serving

“Something really important that a lot of people make the mistake of when it comes to dairy products, in general, is making sure you're actually getting enough for a full meal. You guys know that I'm very big on having meals and not snacks to help support gut health as well as a fat loss goal, but a lot of people just aren't used to how much you actually need to eat in order to make something a complete meal,” she reveals.

Use at Least One Cup

She recommends buying bigger containers. “This is a 16-ounce container, and then I just take half of it as a full serving. That will give roughly 30 grams of complete protein at that meal. But what most people do is they'll actually use the serving size. Here, the serving size is one-half cup, and with that one-half cup, it's only going to be 14 grams of protein. That is not going to keep you very full for very long. So, if you want this to actually be a meal for breakfast, lunch, or whatever, then really aim for at least half of one of these larger containers. Don't even bother with those little single-serve cottage cheese. It's just a waste of money because you're going to have to end up getting two of them anyway. So the first step is to dump this into a bowl,” she says.

Ingredient 2: Frozen Blueberries

The next ingredient, frozen blueberries, “helps to make this cottage cheese bowl so flavorful, so juicy, so delicious, but without having any added sugar and even still keeping the sugar content fairly low,” she says. She uses one-half cup.

Cook Them on Medium Heat for a Few Minutes

She places them in a pan over medium heat. “You don't need to add anything else in. You can add in ghee,” she says. “Vanilla ghee makes it have a little bit of a vanilla-y flavor, but you can literally just throw frozen blueberries into the pan, put it on some heat, and let it just thaw out. This actually works better with frozen blueberries, and it's more economical and easier because frozen blueberries don't really go bad very quickly. So you can pretty much always have this very fast and easy meal on hand ready to go.” You can also mash them a little. “You don't wanna cook it too long,” she notes.

Ingredient 3: Peanut Butter

The last ingredient is peanut butter. “Peanut butter is not really a great source of protein. It technically does have protein in it, but it's not a high-quality source of protein,” she says. However, it’s a good source of fat and will help you be satisfied, and “we're not gonna be hungry very quickly,” she says.

She Uses Two Tablespoons

“I usually like to have about two tablespoons in here, but really, depending on your hunger level and activity level, you can scale up or down,” she says. She recommends just plopping it right on top of the cottage cheese.

RELATED:Woman Lost 180 Pounds (Half Her Body Weight) with These 5 Eating Hacks

You Can Use Other Berries

“Oh my gosh, so good. I like to pour the blueberries right on top of the peanut butter because it helps to melt the peanut butter and just make this all cohesive and delicious and so good,” she continues. And, if you don’t like blueberries, you can use “really any frozen fruit that you like,” she says. “I found blueberries tend to work the best. It really elevates the cottage cheese bowl and makes it feel like a treat, even though it's a high-quality source of protein, fat, and fiber, and it is 100% in line with weight loss and wellness goals.”

You Can Also Use Whole Nuts Instead of Peanut Butter

Another sub you can make? “If you wanted something crunchy, you could actually swap out the peanut butter drooling with whole nuts or seeds instead, so you could use something like almonds or coconut flakes. Coconut flakes are really good on top, especially toasted coconut flakes.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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 while starting the day with a delicious meal? One expert has the right recipe – and it almost broke the internet. Autumn Bates is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. “A few years ago, I shared my really simple cottage cheese bow, and the internet kind of lost it. I think this recipe is not only really high quality, healthy, and has high-quality protein, but it is also simple. Literally, anybody can make it, and it is so good,” she says at the start of the clip. “To this day. I still get messages about this specific cottage cheese bowl and how much everybody loves it. So today, I'm going to share the exact cottage cheese bowl recipe so you guys can start whipping it up today.”


It Only Requires 3 Ingredients

One of the best things about Autumn’s meal? You only need a few things to make it. “This recipe is so great because it literally uses three ingredients,” she says in her post. “If you eat cottage cheese, you probably have all these ingredients at home already.”

Ingredient 1: Cottage Cheese

“The first one, obviously, is cottage cheese,” she says, revealing that she prefers full-fat cottage cheese “because it is going to be so much more nutrient-dense. Full-fat cottage cheese has a much higher amount of vitamin K, which is a really important vitamin most people are not getting enough of. It helps get calcium out of our arteries and into our bones. So it's really important for bone and heart health. Plus, full-fat dairy products have actually been found to help keep us more satisfied and, therefore, actually protective against weight gain and obesity.”

Don’t Skimp on Your Serving

“Something really important that a lot of people make the mistake of when it comes to dairy products, in general, is making sure you're actually getting enough for a full meal. You guys know that I'm very big on having meals and not snacks to help support gut health as well as a fat loss goal, but a lot of people just aren't used to how much you actually need to eat in order to make something a complete meal,” she reveals.

Use at Least One Cup

She recommends buying bigger containers. “This is a 16-ounce container, and then I just take half of it as a full serving. That will give roughly 30 grams of complete protein at that meal. But what most people do is they'll actually use the serving size. Here, the serving size is one-half cup, and with that one-half cup, it's only going to be 14 grams of protein. That is not going to keep you very full for very long. So, if you want this to actually be a meal for breakfast, lunch, or whatever, then really aim for at least half of one of these larger containers. Don't even bother with those little single-serve cottage cheese. It's just a waste of money because you're going to have to end up getting two of them anyway. So the first step is to dump this into a bowl,” she says.

Ingredient 2: Frozen Blueberries

The next ingredient, frozen blueberries, “helps to make this cottage cheese bowl so flavorful, so juicy, so delicious, but without having any added sugar and even still keeping the sugar content fairly low,” she says. She uses one-half cup.

Cook Them on Medium Heat for a Few Minutes

She places them in a pan over medium heat. “You don't need to add anything else in. You can add in ghee,” she says. “Vanilla ghee makes it have a little bit of a vanilla-y flavor, but you can literally just throw frozen blueberries into the pan, put it on some heat, and let it just thaw out. This actually works better with frozen blueberries, and it's more economical and easier because frozen blueberries don't really go bad very quickly. So you can pretty much always have this very fast and easy meal on hand ready to go.” You can also mash them a little. “You don't wanna cook it too long,” she notes.

Ingredient 3: Peanut Butter

The last ingredient is peanut butter. “Peanut butter is not really a great source of protein. It technically does have protein in it, but it's not a high-quality source of protein,” she says. However, it’s a good source of fat and will help you be satisfied, and “we're not gonna be hungry very quickly,” she says.

She Uses Two Tablespoons

“I usually like to have about two tablespoons in here, but really, depending on your hunger level and activity level, you can scale up or down,” she says. She recommends just plopping it right on top of the cottage cheese.

RELATED:Woman Lost 180 Pounds (Half Her Body Weight) with These 5 Eating Hacks

You Can Use Other Berries

“Oh my gosh, so good. I like to pour the blueberries right on top of the peanut butter because it helps to melt the peanut butter and just make this all cohesive and delicious and so good,” she continues. And, if you don’t like blueberries, you can use “really any frozen fruit that you like,” she says. “I found blueberries tend to work the best. It really elevates the cottage cheese bowl and makes it feel like a treat, even though it's a high-quality source of protein, fat, and fiber, and it is 100% in line with weight loss and wellness goals.”

You Can Also Use Whole Nuts Instead of Peanut Butter

Another sub you can make? “If you wanted something crunchy, you could actually swap out the peanut butter drooling with whole nuts or seeds instead, so you could use something like almonds or coconut flakes. Coconut flakes are really good on top, especially toasted coconut flakes.” And if you enjoyed this article, take advantage of these15 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.

Standing in front of the mirror, feeling frustrated with failed diets and confusing weight loss advice? That used to be my story, too. The turning point came when I discovered that the secret to sustainable weight loss wasn't in complicated meal plans – it was in starting each day with the right breakfast.


Meet Mayra, the creator of LowCarbLove, who transformed her life by losing over 100 pounds through a low-carb lifestyle. "I've been maintaining my weight for over 15 years," she shares. Her secret? A simple yet powerful breakfast combination that has become her go-to solution whenever she needs to get back on track.

The 3-Ingredient Game-Changer

"Eggs, bacon, and tomato – that's what works every single time," Mayra reveals. She alternates between regular and turkey bacon, always ensuring it's crispy and golden brown, while her eggs are typically prepared sunny-side up or poached. Sometimes she adds queso fresco, but the core three ingredients remain her foundation for success.

Why Timing Makes This Breakfast Even More Powerful

"I'm a big fan of intermittent fasting," Mayra explains. She typically breaks her fast around noon or 1:00 PM with this breakfast combination. "It just sets me up really well for the day," she says, noting how this timing helps maximize the breakfast's effectiveness.

RELATED: Burn Fat and Build Muscle in 90 Days With These 6 Pro's Hacks

The Science Behind Why This Works

According to Mayra, this breakfast's success lies in its zero-carb foundation. "The bacon has fats that help you stay full and satiated," she explains. "Then with the eggs, it's a perfect balance of fats and protein." This combination prevents the insulin spikes that typically come with carb-heavy breakfasts.

Breaking the Carb Cycle

"When you have carbs first thing in the morning, you're already spiking your insulin and glucose—you're going to crave more carbs," Mayra notes. Her breakfast solution helps break this cycle. "With bacon, zero carbs; egg, zero carbs – you're setting yourself up for success."

RELATED: Coach Reveals 9 Habits That Helped Him Lose 100 Pounds and Kept It Off

The Truth About 'Healthy' Breakfast Foods

Mayra challenges common breakfast choices: "Yogurt's loaded with sugar. Apple's loaded with sugar." While she acknowledges these foods aren't unhealthy, they might sabotage weight loss efforts. "Yes, they're healthy, but when you are trying to lose weight and live a low-carb lifestyle, that is already going to derail you."

Getting Back on Track

"Every single time I have fallen off the wagon, every single time I have gained weight, I do it and it works," Mayra emphasizes about her breakfast strategy. She recommends this approach especially when you're struggling to regain control of your eating habits.

Beyond Just Weight Loss

"I like to keep health in the forefront versus weight loss," Mayra shares. "If you just focus on being a healthier version of yourself, the weight loss will follow." This mindset helps make better food choices without feeling restricted or deprived.

RELATED: Expert Reveals 5 Hidden Ozempic and Wegovy Mistakes to Avoid Now

Starting Your Own Success Story

To implement this breakfast strategy, Mayra recommends:

  • Start with the core three ingredients: eggs, bacon, and tomato
  • Consider pushing your breakfast time later into the day
  • Stay hydrated throughout the morning
  • Focus on consistency rather than perfection.

As Mayra says, "Sometimes it's the simplest things that make the biggest difference." This straightforward breakfast approach might be exactly what you need to start your own weight loss success story. 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.

Losing weight is one thing - keeping it off is another challenge entirely. For YouTube sensationLiezl Jayne Strydom, the secret to maintaining her 40-pound weight loss wasn't about restrictive diets but rather building sustainable breakfast habits. With over 1.2 million subscribers watching her journey, Liezl has mastered the art of creating protein-rich breakfasts that are both satisfying and simple to prepare. Her approach focuses on nutrient-dense, dairy-free, and gluten-free recipes that keep hunger at bay throughout the morning. Here are the five high-protein breakfasts that help her maintain her results, even on the busiest days.


The 15-Minute Spinach Feta Frittata

"It's so quick to make, and it's high protein," says Liezl about her sun-dried tomato, spinach, and feta frittata. The recipe combines two eggs with 40 grams of feta (she uses dairy-free, though she notes in her post that dairy feta offers higher protein content), wilted spinach, and sun-dried tomatoes.

Master the Perfect Frittata Technique

Technique matters for maintaining satisfying results. "I really like the ones that come in the jar in the oil. They're much softer and there's so much more flavor in them," Liezl explains about her sun-dried tomato choice. She recommends a two-step cooking process: first, wilting the spinach quickly, then combining it with the egg mixture. "Sometimes I cover it with a lid towards the end just to get the top cooking," she adds, ensuring the perfect texture every time.

The Protein-Packed Breakfast Burrito

Liezl's favorite morning burrito combines scrambled eggs, black beans, and vegetables for lasting energy. "I've made it quite a few times in the past few weeks, and it's pretty easy," she shares. The key is layering: start with spinach and cilantro, add scrambled eggs, sautéed peppers, and black beans.

RELATED: TV Host Shares 6 Tips to Get in the Best Shape of Your Life

Perfect Your Burrito Assembly

"I try to keep everything in the middle as I go," Liezl advises for perfect burrito assembly. She emphasizes the importance of proper seasoning: "I like to keep them quite simple, just a little bit of oil, oregano, salt and pepper, sometimes some cayenne pepper." The final touches make all the difference: "You've got to have salsa," she insists, recommending avocado slices for added creaminess and healthy fats.

High-Protein Oatmeal Without Powder

"I'm going to show you how I make this higher protein without using protein powder," Liezl reveals. Her recipe starts with "half a cup of roll oats" and "about one and a half cups of unsweetened soy milk," adjusting the liquid as needed for perfect consistency.

Create the Perfect Oatmeal Sauce

The secret to making healthy oatmeal crave-worthy lies in the toppings. "I'm just making a little topping on the side here. Inspired by Nutella - two tablespoons of almond butter with about a teaspoon of cocoa powder, a teaspoon of maple syrup," Liezl shares. She emphasizes that "a little pinch of salt just brings out the chocolate flavors."

RELATED: Lose Weight Fast with These 5 Simple Meal Prep Tips

The Power Bowl with Sweet Potatoes

"This is a perfect way to use up leftover roasted sweet potatoes," Liezl explains. She shares a pro tip for perfect eggs: "If you put the egg on a spoon and then lower it into the boiling water, it doesn't crack as easily. So I've been doing that lately. It actually really works."

Master Bowl Assembly and Flavoring

The key to a satisfying bowl is in the details. "A little teaspoon or two of olive oil drizzled over everything really just brings all the flavors together," Liezl explains. She recommends adding pickled onion, noting "I love the pink color of this. And it has really good flavor, really goes nicely with everything surprisingly in this bowl."

The 2-Minute Emergency Protein Fix

For hectic mornings, Liezl has perfected her quick-assembly breakfast. "It's pretty healthy, with no refined sugar, and I can just throw something together really instantly," she explains. The base is puffed brown rice - "there's no sugar in it, there are no other ingredients. It's literally just brown rice that's been puffed."

RELATED: Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

Customize Your Quick Breakfast

"With about one cup of unsweetened soy milk and two tablespoons of peanut butter, there's almost 20 grams of protein in this," Liezl reveals about her emergency breakfast. For variations, she suggests different fruit combinations: "It's also good with bananas. Bananas are my second favorite thing to have it with."

Make These Recipes Work for You

What makes these recipes particularly effective for weight maintenance is their flexibility and staying power. Liezl emphasizes that these are everyday solutions: "I hope that you enjoyed seeing all the breakfast that I ate this week," she shares, demonstrating that these aren't just special occasion meals but sustainable daily choices that support long-term success.

Each recipe proves that maintaining weight loss doesn't require complicated ingredients or extensive preparation time. By focusing on protein-rich ingredients and simple preparation methods, these breakfast options can help you stay satisfied and on track with your health goals, just as they've helped Liezl maintain her results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Expert-Recommended

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

Emily English (@emthenutritionist) is a Kings College London-trained nutritionist and online influencer. She regularly shares videos about delicious, healthy food, including recipes and meal plans, that will help you lose weight and transform your body and your life. In a recent viral video, she gives her followers an up-close-and-personal look at everything she eats in a day to maintain her own fantastic figure. “What I eat in a day as a registered nutritionist,” she starts the video off by saying. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her eating plan.


Matcha in the Morning

@emthenutritionist

WHAT I EAT IN A DAY AS A NUTRITIONIST I started off with matcha made with almond milk for slow-release caffeine. A tip is to use organic plant milk as calcium actually binds to the good stuff in matcha and prevents its absorption! After my walk I recipe tested my breakfast oat banana bread loaf which I did drop, classic, BUT it survived. It’s essentially porridge in banana bread form made with oat flour paired with yoghurt, almond butter and frozen raspberries. Post workout I had my protein clear lychee whey which is my current OBSESSION. I had so many DMS about this but its basically 21g of protein in the most freshening form. It tastes like a lychee martini and I add an extra scoop of collagen for the glow. On repeat this summer! Lunch was my air fryer sticky salmon bites tossed in soy, honey, sesame seeds, garlic and a little lime juice. I serve it with precooked quinoa, avocado and chilli salt. This was so quick and so filling that I didn’t actually need an afternoon snack. Dinner was lemongrass chicken with a Vietnamese inspired noodle salad filled with fresh carrot and cabbage. But honestly, this dressing guys.. chefs kiss. Will film both of these to get out on the feed this week! Of course, a little ice cream to seal the deal. #wieiad #whatieayinaday #healthymealideas

Emily enjoys the perks of caffeine. However, she doesn’t rely on coffee to get energy. “A morning matcha to start me off with slow release caffeine and antioxidants,” explains Emily. She specifies that she makes it with almond milk.

Banana Bread Made with Oats

Emily_English_emthenutritionist8emthenutritionist/TikTok

“I recipe tested my breakfast oat banana bread loaf,” she says, showing off a delicious looking slice. It is “essentially porridge in banana bread form paired with yogurt, nut butter, and frozen raspberries,” she explains.

Related: Linn Lowes in Workout Gear Shares Booty-Shaping Glute Workout

Pink Protein and Collagen Drink

Emily_English_emthenutritionist6emthenutritionist/TikTok

She also swears by a pink drink. “I then had my protein,” she says, showing a big container of My Protein Clear Whey Isolate,” adding that it has 21 grams of protein and is “so refreshing” and “tastes like a lychee martini. “I had an extra scoop of collagen for the glow, and it's going to be on repeat this summer,” she says, showing a container of My Vitamins Collagen

Sticky Salmon Bit Bowl with Quinoa and Avocado

Emily_English_emthenutritionist5emthenutritionist/TikTok

“Lunch was my air fryer sticky salmon bite bowl with quinoa, avocado, and chili salt,” she says about her mid-day meal. “This was so quick, so filling that I didn't actually need an afternoon snack.”

Lemongrass Chicken with Noodle Salad

Emily_English_emthenutritionist4emthenutritionist/TikTok

For dinner? “I made a lemongrass chicken with Vietnamese inspired noodle salad. This dressing, guys, chef's kiss,” she says.

Ice Cream Bar

Emily_English_emthenutritionist3emthenutritionist/TikTok

She concludes her day of eating with a sweet treat. “I always need something sweet, so I had a little OPPO ice cream stick,” she said about her low-calorie ice cream bar.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Collingwood Weighs In

tara_collingwooddietdivatara/Instagram

“Sounds like a very well rounded healthy diet!” says Collingwood. “Protein, whole grains, and fruit or veggies at each meal. She includes healthy fats from Salmon, avocado, and nut butter. She ends the day with a low calorie little treat. Bravo!”

💪🔥Body Booster: Swap your morning coffee with matcha. It gives you energy and is packed with antioxidants. Try it with almond milk.

Ashley_DiGiacomo_Schwartz_the_busy_mom_method11
Copyright the.busy.mom.method/Instagram
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.

Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.


Egg White Veggie Scramble with Turkey Bacon

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g, Calories: ~230.

Greek Yogurt Protein Bowl

Eating delicious natural yogurt at white tiled table, closeupShutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey

Protein: 32g, Calories: ~270.

High-Protein Oatmeal

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries

Protein: 30g, Calories: ~320.

Protein Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes

Protein: 30g. Calories: ~270

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste

Protein: 30g, Calories: ~330 (with avocado).

Why Breakfast Is So Important

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

In another post, she explains the science behind healthy breakfast meals. “One of the big things I work with clients on is their overall protein intake. When clients first come to me, they’ll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!” she says.

“Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps.”

RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

Not Enough Carbs or Low Fat Can Harm Hormonal Balance

Fit woman holding frying pan with omlette looking at cameraShutterstock

“I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days,” she says. “Often times women have a ‘no carbs’ or ‘low fat’ approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance,” she says.

Breakfast Is the Most Important Meal of the Day

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.Shutterstock

“I find that quite often, my clients aren’t eating enough. Undereating is a bi-product of diet culture. And most aren’t able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day.”

Here Is Why

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“These are some reasons why starting the day with a protein-rich breakfast is so important for overall health,” she says.

  • Protein at breakfast helps keep blood sugar and energy stable.
  • Eating breakfast lowers cortisol.
  • A high-protein breakfast helps regulate your appetite all day long.
  • Protein is essential for many bodily processes.
  • A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
  • Aim for at least 30-40g of protein at breakfast.

RELATED:Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds

These Foods Are High in Protein

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

“I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g,” she says, revealing a few other foods that are high in protein.

  • 1 egg 6g
  • 1 scoop collagen 10g
  • 1/2 cup cottage cheese 12g
  • 1/2 cup greek yogurt 15g
  • 1 scoop protein powder 25g

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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

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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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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.

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.