Skip to content
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.

7 Best Fast Food Meals Under 400 Calories for Weight Loss

Enjoy fast food while on a diet with these RDN endorsed meals.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Happy woman eating chicken fingers looking at camera in a restaurant.
Shutterstock/Pheelings media
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

If you are trying to lose weight, one of the first things that most health experts suggest cutting out is fast food. However, you can eat conveniently at a fast food chain without breaking your caloric bank, according to Blake, aka @thenutritionnarc, a diet and fitness influencer who lost 23 pounds in two months. In a few viral videos he reveals exactly what to order when you are in a hurry. The Body Network rounded up some of the contenders and asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on each of them.


1. Subway: Veggie Delight Salad, 60 Calories

@thenutritionnarc

the lowest calorie, fast food options, available today

In the first viral video, Blake outlines “the lowest calorie fast food options available today” from fast food joints, starting with Subway’s Veggie Delight salad. “This is a pretty hefty portion size,” he says about the greens. He goes on to point out that “this whole thing without dressing is 60 calories.” And, while protein “is minimal here” he suggests adding on chicken for a surcharge.

Collingwood Says: “Yes, the salad is low in calories, but also not very filling. Even with some chicken it would come in around 200 calories. I suggest adding double protein (chicken or turkey or other lean protein) and even some cheese to make it last a bit longer. And be ready with a snack a few hours later. Make sure you add as many high nutrient veggies as possible like tomatoes, spinach, peppers, or even a serving of avocado for 45 calories.” She also adds an alternative: The Veggie Delight wrap sandwich, which comes in at 330 calories, or the veggie sandwich for 210 calories. “They also have protein bowls, many of which are under 400 calories that are bigger and more satisfying than the Veggie Delight salad.”

Related: I'm a Personal Trainer With 2 Surprising Tips to Transform Your Body

2. Taco Bell: Chicken Soft Taco, 155 Calories

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

Blake reveals that Taco Bell’s Chicken Soft Taco is “definitely my favorite” on the list with 155 calories and nine grams of protein. “This has to be one of the cheapest options out there as well. It costs like what? $2,” he says. “Nowadays you can't get away even going to McDonald's for less than 12 bucks highway robbery.”

Collingwood Says: “Again, pretty low calories if that is your entire meal. I would recommend ordering two of them and getting extra salsa for veggies and hardly any more calories. And if you’re sick of chicken, the beef soft taco is only 180 calories and 9 grams of protein. Get one of each for less than 400 calories.”

3. Starbucks: Roasted red Pepper and Egg White Bites, 170 Calories

blake_the_nutrition_narc_egg_bitesthenutritionnarc/TikTok

Next up, Starbucks, roasted red pepper and egg white bites, at 170 calories and 12 grams of protein. “A nice little elite chef hack” You can make these at home for way cheaper in a muffin tin, and add whatever you want, like pepper, onions, tomatoes, ham, bacon, cheese, avocado, salsa,” he notes.

Collingwood Says: “I agree on making them at home! I will batch cook egg bites in a muffin tin on the weekend and just warm them easily for 30 secs during the week. If you want to spend the $ at Starbucks, then these are an excellent choice. But again, not overly filling. Combine with a skinny latte for more calories, some carbs, and protein.”

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

4. Chick-Fil-A: Grilled Nuggets, 130 Calories

JChick-fil-a,Fast,Food,restaurant,chicken,burgerShutterstock

Blake calls Chick-Fil-A grilled nuggets “the absolute king of low calorie high protein snacks.” A serving of 8 has only 130 calories and 25 grams of protein, while a 30 pack of them (which he recommends) is 510 calories, 98 grams of protein.

Collingwood Says: Grilled nuggets are an “excellent low calorie protein snack. If you are making it a meal, instead of ordering 30 (!) I would prefer getting 12 nuggets for 200 calories and a kale salad for 170 calories. Much more nutritious with the antioxidants from the Kale.”

5. Panda Express: String Bean Chicken Breast Bowl, 330 Calories

@thenutritionnarc

Panda express orders under 400 cal#greenscreen

In another viral video he proposes that Panda Express is the “best macro friendly fast food restaurant” offering a variety of options under 400 calories. The first option is the string bean chicken breast bowl. “Today, you can get a taste of Asian cuisine for only 330 calories and 17 grams of protein. We want to make this even lower. My go-to side at Panda Express is always super greens, only 90 calories a serving in the volume is massive,” he says.

Collingwood Says: “Finally some greens recommended besides just a side salad! As long as the sauces aren’t too full of oil, you can get good veggies and protein at Asian restaurants. Ask for any non-fried dish without the sauce and double veggies and you will have a nice filling meal.”

6. Panda Express: Grilled Chicken Teriyaki Bowl with Side of Veggies, 335 Calories

blake_the_nutrition_narc_Panda_Expressthenutritionnarc/TikTok

His second suggestion is grilled teriyaki chicken bowl and a side of veggies, with 335 calories and 38 grams of protein. “If you learn nothing else from this video, learn to buy grilled teriyaki chicken from Panda Express,” he says. “If you're in a hurry, order a double batch of protein — that's over 70 grams of protein in one meal.”

Collingwood Says: “Great suggestion.”

Related: I Lost 80 Pounds Eating What I Love & Here Are My Simple Tricks

7. Panda Express: Beef and Broccoli Bowl, 360 Calories

blake_the_nutrition_narc_Panda_Express2thenutritionnarc/TikTok

For red meat lovers he suggests the broccoli beef bowl with brown rice, 360 calories, and 13 grams of protein. “Obviously the protein for this dish is nothing insane, but I think the micronutrients from the red meat would make up for that,” he says.

Collingwood Says: “Excellent choice. You can also ask for double beef and only eat half the rice.”

💪🔥Body Booster: You can enjoy fast food at nearly every one of your favorite spots. Stick to ordering lean proteins cooked with as little oil as possible, keep carbs to a minimum, and adds extra veggies.

More For You

Happy woman eating chicken fingers looking at camera in a restaurant.
Shutterstock/Pheelings media
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

If you are trying to lose weight, one of the first things that most health experts suggest cutting out is fast food. However, you can eat conveniently at a fast food chain without breaking your caloric bank, according to Blake, aka @thenutritionnarc, a diet and fitness influencer who lost 23 pounds in two months. In a few viral videos he reveals exactly what to order when you are in a hurry. The Body Network rounded up some of the contenders and asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on each of them.


1. Subway: Veggie Delight Salad, 60 Calories

@thenutritionnarc

the lowest calorie, fast food options, available today

In the first viral video, Blake outlines “the lowest calorie fast food options available today” from fast food joints, starting with Subway’s Veggie Delight salad. “This is a pretty hefty portion size,” he says about the greens. He goes on to point out that “this whole thing without dressing is 60 calories.” And, while protein “is minimal here” he suggests adding on chicken for a surcharge.

Collingwood Says: “Yes, the salad is low in calories, but also not very filling. Even with some chicken it would come in around 200 calories. I suggest adding double protein (chicken or turkey or other lean protein) and even some cheese to make it last a bit longer. And be ready with a snack a few hours later. Make sure you add as many high nutrient veggies as possible like tomatoes, spinach, peppers, or even a serving of avocado for 45 calories.” She also adds an alternative: The Veggie Delight wrap sandwich, which comes in at 330 calories, or the veggie sandwich for 210 calories. “They also have protein bowls, many of which are under 400 calories that are bigger and more satisfying than the Veggie Delight salad.”

Related: I'm a Personal Trainer With 2 Surprising Tips to Transform Your Body

2. Taco Bell: Chicken Soft Taco, 155 Calories

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

Blake reveals that Taco Bell’s Chicken Soft Taco is “definitely my favorite” on the list with 155 calories and nine grams of protein. “This has to be one of the cheapest options out there as well. It costs like what? $2,” he says. “Nowadays you can't get away even going to McDonald's for less than 12 bucks highway robbery.”

Collingwood Says: “Again, pretty low calories if that is your entire meal. I would recommend ordering two of them and getting extra salsa for veggies and hardly any more calories. And if you’re sick of chicken, the beef soft taco is only 180 calories and 9 grams of protein. Get one of each for less than 400 calories.”

3. Starbucks: Roasted red Pepper and Egg White Bites, 170 Calories

blake_the_nutrition_narc_egg_bitesthenutritionnarc/TikTok

Next up, Starbucks, roasted red pepper and egg white bites, at 170 calories and 12 grams of protein. “A nice little elite chef hack” You can make these at home for way cheaper in a muffin tin, and add whatever you want, like pepper, onions, tomatoes, ham, bacon, cheese, avocado, salsa,” he notes.

Collingwood Says: “I agree on making them at home! I will batch cook egg bites in a muffin tin on the weekend and just warm them easily for 30 secs during the week. If you want to spend the $ at Starbucks, then these are an excellent choice. But again, not overly filling. Combine with a skinny latte for more calories, some carbs, and protein.”

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

4. Chick-Fil-A: Grilled Nuggets, 130 Calories

JChick-fil-a,Fast,Food,restaurant,chicken,burgerShutterstock

Blake calls Chick-Fil-A grilled nuggets “the absolute king of low calorie high protein snacks.” A serving of 8 has only 130 calories and 25 grams of protein, while a 30 pack of them (which he recommends) is 510 calories, 98 grams of protein.

Collingwood Says: Grilled nuggets are an “excellent low calorie protein snack. If you are making it a meal, instead of ordering 30 (!) I would prefer getting 12 nuggets for 200 calories and a kale salad for 170 calories. Much more nutritious with the antioxidants from the Kale.”

5. Panda Express: String Bean Chicken Breast Bowl, 330 Calories

@thenutritionnarc

Panda express orders under 400 cal#greenscreen

In another viral video he proposes that Panda Express is the “best macro friendly fast food restaurant” offering a variety of options under 400 calories. The first option is the string bean chicken breast bowl. “Today, you can get a taste of Asian cuisine for only 330 calories and 17 grams of protein. We want to make this even lower. My go-to side at Panda Express is always super greens, only 90 calories a serving in the volume is massive,” he says.

Collingwood Says: “Finally some greens recommended besides just a side salad! As long as the sauces aren’t too full of oil, you can get good veggies and protein at Asian restaurants. Ask for any non-fried dish without the sauce and double veggies and you will have a nice filling meal.”

6. Panda Express: Grilled Chicken Teriyaki Bowl with Side of Veggies, 335 Calories

blake_the_nutrition_narc_Panda_Expressthenutritionnarc/TikTok

His second suggestion is grilled teriyaki chicken bowl and a side of veggies, with 335 calories and 38 grams of protein. “If you learn nothing else from this video, learn to buy grilled teriyaki chicken from Panda Express,” he says. “If you're in a hurry, order a double batch of protein — that's over 70 grams of protein in one meal.”

Collingwood Says: “Great suggestion.”

Related: I Lost 80 Pounds Eating What I Love & Here Are My Simple Tricks

7. Panda Express: Beef and Broccoli Bowl, 360 Calories

blake_the_nutrition_narc_Panda_Express2thenutritionnarc/TikTok

For red meat lovers he suggests the broccoli beef bowl with brown rice, 360 calories, and 13 grams of protein. “Obviously the protein for this dish is nothing insane, but I think the micronutrients from the red meat would make up for that,” he says.

Collingwood Says: “Excellent choice. You can also ask for double beef and only eat half the rice.”

💪🔥Body Booster: You can enjoy fast food at nearly every one of your favorite spots. Stick to ordering lean proteins cooked with as little oil as possible, keep carbs to a minimum, and adds extra veggies.

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram

Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Just because you are trying to lose weight, doesn’t mean you have to eliminate fast food from your diet. Making a few simple swaps can shed thousands of calories from your usual order, according to Amber Clemens (@amber_c_fitness), a weight loss warrior and influencer on TikTok. Amber lost a whopping 160 pounds by changing her approach to diet and fitness, and still managed to eat delicious fast food. In a viral video series she reveals her before-and-after orders from popular places like Cold Stone, Applebees, and Subway.


Before Meal at Cold Stone: 1,540 Calories

Amber_Clemens_amber_c_fitness4amber_c_fitness/TikTok

“Yes, you can still have Cold Stone and a calorie deficit in moderation,” Amber promises in one of the videos. Prior to losing weight she would order a Gotta Have It size of the Founder's Favorite, “but I would add Reese's Peanut Butter Cups and Oreos all for a grand total of 1,540 calories,” she admits. “This one shocked me, but not really 'cause it's cold stone. But seriously, I would inhale this and it was like 1,540 calories. Like that's insane but worth it sometimes.”

After Meal at Cold Stone: 665 Calories

Greenwood - March 16, 2024: Cold Stone Creamery ice cream parlor location. Cold Stone Creamery makes their premium ice cream on site.Shutterstock

“Once I tried this, I have not gotten anything since,” she says about her “after” Cold Stone treat. “Anytime that I go to Cold Stone now I get a Like It size of the cheesecake ice cream, adding golden Oreos and graham cracker crust, raspberries, and white chocolate chips,” she reveals. “I'm telling you, it tastes like the best raspberry cheesecake ever up there is. The total? 665 calories.

Before Meal at Mexican Restaurant: 2,080 Calories

Dipping,Crispy,Nacho,Cheese,Sauce,chips,dip,food,diet,cravingShutterstock

Next, she offers up her “before” order at “a generic Mexican restaurant.” “Before I lost 160 pounds along with the chips and salsa that comes to the table, I would also get a thing of cheese dip and usually eat like a whole one to myself. I would get a chicken chimichanga,” she continues, revealing that she would get two sides of rice and a Dr. Pepper totalling 2,080 calories.

After Meal at Mexican Restaurant: 550 Calories:

Mexican food. Beef Fajitas - Traditional dish of Mexico.Shutterstock

“Now here's what I get after losing 160 pounds,” she continues. “I either get chicken fajitas and yes, I eat the tortillas, and one side of Mexican rice with a Diet Coke,” she says, revealing the total of 870 calories plus about 100 for chips and salsa. Her alternative meal? A chicken fajita salad, a diet Coke “and a few chips and salsa, for around 550.”

Before Meal at Applebees: 3,420 Calories

Applebee's casual family dining grill and bar restaurant, Saugus Massachusetts USA, December 11, 2019Shutterstock

Amber is a big fan of Applebee’s. “I used to go there all the time before I lost weight,” she says. “Before I lost 160 pounds I would do an appetizer combo just for me as my meal, 2,230 calories. I would get extra ranch because I need it for all the dipping, 320 calories. And then I would do the flavored lemonades. My favorite was always the peach. And I would have at least three for 290 calories a piece, which brings that one meal to 3,420 calories for one meal.”

After Meal at Applebee’s: 680 Calories

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

While she admits she doesn’t go to Applebee’s as often now, her order is much healthier. “I do the Bourbon Street Chicken and shrimp” and the garlicky green beans. “These are delicious,” she says. Along with a Diet Coke the meal totals 680 calories.

Before Meal at Subway: 1,676 Calories

Subway,Restaurant,sandwich,fast,foodShutterstock

Like so many of us, I used to think Subway was like a safe space, right? And it is, but it's also very easy to go overboard there,” she says, revealing her “before” meal. “I used to get a footlong Sweet Onion Chicken Teriyaki,” she says. “I would get a side of Sun Chips, a double chocolate cookie, and a medium Coke. So I would get a footlong on Italian herbs and cheese with mayo and provolone cheese,” she continues. The grand total?. 1,676 calories. “And I used to get it a lot because again, I was like, ‘Oh, Subway, weight loss.’ You can go overboard.”

After Meal at Subway: 503 Calories

Amber_Clemens_amber_c_fitness5amber_c_fitness/TikTok

“Now here's what I get after losing 160 pounds,” she says, revealing that she gets chicken, a side of Baked Lays cheddar and sour cream, and a medium Diet Coke. “I get it on multi-grain bread. I ask for the sweet onion sauce and I do pepper jack cheese 'cause I like a little bit of spice,” she says. The order is just 503 calories.

Before Meal at KFC: 1,070 Calories

Calgary, Alberta - May 30, 2021: Exterior facade of a KFC restaurant in Calgary, Alberta.Shutterstock

At KFC she would do a Famous Bowl Combo with a chocolate chip cookie and Dr. Pepper. The order totalled 1,070 calories

After Meal at KFC: 320 Calories

Amber_Clemens_amber_c_fitness2amber_c_fitness/TikTok

Now when she goes to KFC she gets an 8-piece chicken nugget order with a side of mashed potatoes and gravy, a side of BBQ sauce, to dip the nuggets in. Sometimes she does a small fry instead of the mashed potatoes. She always gets a zero sugar drink. “All four are 320 calories,” she maintains.

Struggling with weight loss while fighting constant cravings? You're not alone. For many, the challenge isn't just losing weight—it's keeping it off. Weight loss coachNicole Collet has mastered both, maintaining a remarkable weight loss. "These meals haven't just helped me get lean. They've also helped me lose 130 pounds and keep it off for nine years," Nicole shares. Now, she reveals her practical meal plan that helped her lose 9.4 pounds in just four weeks.


The Science of Sustainable Weight Loss

Before diving into Nicole's meal plan, it's important to understand why her approach works. According to WebMD, successful weight management relies on setting SMART goals: Specific, Measurable, Action-based, Realistic, and Timely.

Nicole's results demonstrate this principle: "I started this cut Sunday, September 22nd. I weighed in at 166.4 pounds, and then this morning, it's Saturday, October 19th, and I weighed in at 157 pounds. So that's 9.4 pounds in four weeks," she says in her post.

Your Perfect High-Protein Breakfast (449 calories)

Nicole starts her day with a satisfying breakfast that keeps her full for hours. "I'm doing a cut to lean out for fall right now, and this breakfast is working wonders," she says. Her morning meal includes a whole wheat English muffin topped with powdered peanut butter and light jam, two slices of Butterball turkey bacon, and a meat lovers crustless quiche. This protein-packed breakfast delivers 34 grams of protein.

Smart Lunch Choices for Weight Loss (282 calories)

For lunch, Nicole creates a balanced meal that satisfies cravings while keeping calories in check. "When you're cutting, you want to add protein and flavor so that you feel satisfied and full," she explains. Her lunch features an English muffin with herb and garlic laughing cow cheese, cucumber spears, and Greek yogurt mixed with chocolate peanut butter protein powder.

Making Healthy Foods More Appealing

Nicole emphasizes the importance of making healthy foods more enjoyable. "I like Greek yogurt, but if it was just plain fat-free Greek yogurt with fruit, I would still eat it. But making it like a chocolate pudding with the protein or chocolate mousse is way better," she notes. She specifically recommends casein-whey protein: "Casein's a slower digesting protein, which I love for two reasons: keeps you fuller longer. Also, casein whey blends way better into baking stuff and also Greek yogurt."

Dinner That Satisfies Cravings (516 calories)

Nicole proves you can enjoy comfort food while losing weight. Her dinner features a creative meatball sub made with a whole wheat hot dog bun, lean meatballs, and marble cheese. "I was craving a sub and chips, so I decided I could go the protein chip route and then I get the best of both worlds," she shares. This satisfying dinner packs 45 grams of protein.

Smart Dessert Strategy (280 calories)

For dessert, Nicole creates a protein-rich pudding that satisfies sweet cravings. "What I like to do is take a regular pudding mix... use the whole pack of vanilla pudding and then I'm going to use two and an eighth cup of the Fair Life protein milk instead of regular milk. I add protein milk so that I bump up my protein," she explains. She tops it with fresh fruit and crushed low-calorie cookies for added satisfaction.

RELATED:6 Things These Doctors Want You To Know About “Nature's Ozempic”

Managing Cravings and Treats (125 calories)

Nicole demonstrates how to handle cravings realistically. "My head was really beating me up, saying there's not enough protein in it. Then I remembered not every meal has to be perfectly balanced. If I want something, it's better to build it into my meal plan instead of saying no, because then I'll end up eating five bags of something I didn't want to," she explains.

This approach aligns with WebMD's advice on sustainable weight loss. They recommend following the "80-20 rule: eat healthy foods 80% of the time, and whatever you like 20% of the time." This balanced approach helps make weight loss sustainable long-term.

The Exercise Balance

Nicole combines her eating plan with strategic exercise, doing "cardio five days a week for 50 minutes." She adapts her workout intensity as needed: "We've been doing one of those five days at the mall for gentler cardio just because as our calories get lower, you don't have as much energy. So this is a great way to have fun, little less energy expenditure, but still get the cardio in."

WebMD supports this approach, recommending at least 150 minutes of physical activity each week, including both cardio and strength training. They note that exercise not only helps with weight loss but also assists in maintaining that loss long-term while improving blood pressure, mood, and sleep habits.

Understanding Weight Loss Challenges

Why is Nicole's balanced approach so effective? WebMD explains, "The human brain is programmed to try to keep us from starving. So whenever you lose weight, your body instinctively tries to regain it." This is why her strategy of including satisfying foods and planned treats helps maintain long-term success.

RELATED:I'm a Psychologist and These 6 Tricks Will Finally Stop Your Emotional Eating

Daily Nutrition Breakdown

Total Daily Intake:

  • Calories: 1,662
  • Protein: 134g
  • Carbs: 167g
  • Fat: 52g.

The Mindset for Success

Nicole's final advice resonates with both personal experience and scientific backing: "Remember that weight loss isn't just about the number on the scale. It's also about heart and mindset. Fight through it, you can do it. Don't give up." WebMD confirms that "the most effective tool for reaching your weight loss goals is not a specific diet or exercise program. It's your mindset."

As medical experts stress, "Serious change doesn't happen overnight." Nicole's journey shows how combining enjoyable food choices with consistent exercise and realistic expectations can lead to sustainable weight loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Yes, you can lose weight while eating fast food – and it’s easier than you think. Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds by changing her approach to diet and fitness. In one of her viral video series, she reveals a few simple tweaks she made to fast food orders that helped her drop so much weight. “I'm gonna show you how incredibly easy it is to make a couple simple swaps at fast food restaurants and save major calories,” she says in one of the clips. She reveals her before-and-after orders from popular places, including McDonald’s, Subway, Cold Stone, Taco Bell, and Panera, sometimes shaving thousands of calories off a single order.


Before Meal at McDonald’s: 1,340 Calories

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock

Amber starts with McDonald’s. “So let's say you want a Big Mac meal. So you get the Big Mac, you get a large fry and a large Coke to drink. That comes to 1,340 calories,” she says.

After Meal at McDonalds: 770 Calories

Amber_Clemens_amber_c_fitness5amber_c_fitness/TikTok

“Now let's take that same meal, make a couple of simple swaps, and save around 600 calories. So we're still gonna get the Big Mac meal, so we're gonna get the Big Mac, we're gonna get a small fry, and we're gonna swap the regular Coke for Diet Coke. Now you have a meal that is 770 calories just by making those couple simple swaps, you're saving 600 calories. And if you're ordering the Big Mac meal, chances are you're getting that because you really want the Big Mac. So this is a way that you can still have it,” she points out.

Before Meal at Wendy’s: 1,450 Calories

SEASIDE, CA/USA - MARCH 27, 2014: Wendy's fast food restaurant exterior and sign. Wendy's is the world's third largest hamburger fast food chain with approximately 6,650 locations.Shutterstock

At Wendy’s Amber used to order a Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

After Meal at Wendy’s: 545 Calories:

Los Angeles, California – June 16, 2023: Wendy's - American International Fast-Food Restaurant chainShutterstock

She offers two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out.

Before Meal at Burger King: 2,250 Calories

Saraburi, Thailand - JUNE 3, 2018 - Burger King modern restaurant at PTT gasoline fuel station sunset skyShutterstock

Amber was “shocked” when she tallied up her before the Burger King order. “My go-to Burger King order before I lost 160 pounds was two original chicken sandwiches for 680 calories a piece, a large fry,” which alone added 440 calories, she notes, “and a large Dr. Pepper for 450 calories bringing that one meal in my day to 2,250 calories.”

After Meal at Burger King: 560 Calories

Warwick, UK - December 30 2022: The Burger King Fast Food outlet at Warwick Services on the M40 MotorwayShutterstock

Now she gets a nine piece chicken fry for 260 calories and a small french fry “because again, I'm not giving up my french fries. I love them,” she says. “300 calories for a small and a large Diet Coke for a zero calories and that comes through 560 calories for everything.”

RELATED:15 Things to Eat on GLP-1 Medicines to Get Amazing Results

Before Meal at Culver’s: 2,200 Calories

Muncie - July 10, 2023: Culver's fast casual restaurant. Culvers is famous for their Butterburgers and Frozen Custard.Shutterstock

At Amber’s “favorite” restaurant, Culver’s, she would get a value basket with a Culver's bacon deluxe, 850 calories, a medium fry, 360, a medium root beer, 300 calories, “and with that I would also get a side of cheese curds, which is 510 calories, and obviously you have to get ranch if you get cheese curd, which is 180 calories, which brings that one meal to 2,200 calories.”

After Meal at Culver’s: 520 Calories

Amber_Clemens_amber_c_fitness2amber_c_fitness/TikTok

Now she orders a combo basket with a grilled chicken sandwich, “the best grilled chicken sandwich out there, I swear,” she says, with extra pickles. “Obviously, it's 390 calories and 41 grams of protein.” She also gets mashed potatoes and gravy as a side, which are 130 and a Diet Dr. Pepper, a total of 520 calories, “and I’ll usually steal a couple of my boyfriend's cheese curds.”

Before Meal at Five Guys: 2,578 Calories

Toronto, Canada - May 16, 2020: Five Guys Burgers and Fries restaurant in Toronto; Five Guys is an American fast casual restaurant chain focused on hamburgers, hot dogs, and French fries.Shutterstock

Her previous order at Five Guys consisted of a regular-sized cheeseburger with mushrooms, onions, lettuce, mayo, ketchup, mustard, and pickles, “bringing just the burger to 984 calories,” she says. “I would get a large fry, which is insane because if you've been to Five Guys, you know they don't skip on the fries. A large fry is 1,314 calories. And I do a large Dr. Pepper for 280,” she says. Grand total: 2,578 calories.

After Meal at Five Guys: 1,134 Calories

London- May 2023: Interior of a Five Guys burger chain restaurant in London's West EndShutterstock

Her after-meal is “one of the little hamburgers, and I add cheese, mushrooms, green peppers, onions, lettuce, tomato, ketchup, mustard, and pickles. I like a lot of stuff in my burgers. And that comes through 608 calories,” she says. She also orders a small fry, only eating what comes in the cup, and a Diet Coke, “which comes to 1,134.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Before Meal at Panera: 1,890 Calories

Kokomo - Circa August 2021: Panera Bread Retail Location. Panera is a chain of fast casual restaurants offering Free WiFi.Shutterstock

“I used to think anything from Panera was automatically healthy. But let me tell you, it is very easy to add up calories very quickly there,” she says at the start of the clip. Before losing the weight, she would order the mac and cheese in a bread bowl, 1,150 calories, and a half-size toasted Frontega chicken sandwich for 420 calories with the French baguette on the side for 180 calories and the passion papaya iced green tea, 140 calories, “bringing that one meal to 1,890 calories for one meal,” she revealed.

After Meal at Panera: 620 Calories:

Tampa, FL USA - 02 05 2021: Panera Bread, a Chain of Fast Casual RestaurantShutterstock

Now, she orders one of two meals. “I do a You Pick Two with a half Smokehouse Barbecue chicken sandwich for 380 calories paired with a cup of the broccoli cheddar soup for 230, and I get the fruit on the side for 60, and they have Bubbly on tap. So I get that. And that is 670,” she says. Option two is a chicken Caesar salad and the baguette for 620 calories.

Before Meal at Buffalo Wild Wings: 1,910 Calories

Lancaster, PA, USA - March 5, 2018: Buffalo Wild Wings is an American casual dining restaurant and sports bar franchise with over 1,200 locations.Shutterstock

Her Buffalo Wild Wings order consisted of a 10 piece boneless chicken wings with parmesan garlic sauce. “The wings by themself are 610 and then you add 260 for the parmesan garlic sauce. I would get that with a side of fries for 420, ranch to dip those babies in for 320 and at least three Dr. Peppers,” she says which brings that one meal to 1,910 calories. “I was seriously so shocked about the ranch. What?”

After Meal at Buffalo Wild Wings: 750 Calories

JACKSONVILLE, FL-APRIL 27, 2016: Buffalo Wild Wings bar and grill. Buffalo Wild Wings is growing throughout the USA.Shutterstock

“After losing 160 pounds, I do a five piece naked tender combo, which is 680 plus 70 calories for a side of barbecue sauce. I skip the ranch, and I just use ketchup, she says, noting that the chicken alone offers 61 grams of protein. “I get their unsweetened iced tea. All four, 750 calories.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Before Meal at Domino’s: 3,740 Calories

LONDON - FEBRUARY 5, 2018: Domino’s Pizza take away pickup and delivery shop in West Hampstead, London, UK.Shutterstock

“Pizza is my favorite food,” Amber declares, sharing her “before” Domino’s order. “I would do a medium hand-tossed pizza with extra cheese, bacon, mushroom, onion, pepperoni, and sausage. And yes, most of the time, I would eat the whole thing myself. I love the stuffed cheesy bread. So I would always get that, and I would have at least five pieces in one sitting, and then I'd finish it later. Always get a thing of the ranch. And I used to be obsessed with their molten lava cake. So I'd always get those and have at least one and a bottle of Coke, all for 3,740 calories. I would do this multiple times a week y'all.”

After Meal at Domino’s: 630 Calories

KIEV, UKRAINE - MAY 2019: Domino's Pizza Box detail. Domino's, is an American pizza restaurant chain founded in 1960, in 2018 the chain became the largest pizza seller worldwide in terms of sales.Shutterstock

Now she orders a small pizza with a crunchy thin crust with ham and chicken, spinach, tomatoes, onions, and mushrooms. “The best combo,” she says. “So I'll get the cheesy bread but only have two pieces. Skip the ranch or use my own. Do get a side of marinara as a dip. And now I get Diet Coke,” she says. “One serving of the pizza is 200, but I usually have a serving and a half. All of that is 630 calories.

Before Meal at Pizza Hut: 5,142 Calories

Ephrata, PA - October 5, 2016: A Pizza Hut sign at the entrance at one of the chain's restaurants.Shutterstock

“I would always get a medium Meat Lover’s pizza hand-tossed, with extra cheese just for myself. My favorite appetizer at Pizza Hut is the cheese sticks. And I always had at least three. Gotta get a ranch to dip in. And I used to be obsessed with the cinnamon sticks. I'd at least have four. Obviously, I have to get the icing dip, and I'd get a bottle of Rip to drink, which brings that one meal to 5,142 calories. And I would eat more during the day, which blows my mind,” she confessed.

After Meal at Pizza Hut: 965 Calories:

Amber_Clemens_amber_c_fitness4amber_c_fitness/TikTok

Now, she gets a personal pan pizza with chicken, ham, mushrooms, onions, and tomatoes. “These are incredibly filling; don't sleep on them,” she says. Still have two cheese sticks. Now I dip in marinara. And I get a Diet Pepsi. All four 965 calories.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Before Meal at Taco Bell: 2,390 Calories

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

“I remember my exact Taco Bell order because I used to get it pretty much every single day. I would get two Quesartios. Yes, two,” she says. “Each for 650 calories a piece. One Chalupa Supreme for 360 calories, two soft shell tacos for 370 calories, and a large Dr Pepper for 360 calories, bringing that one meal to 2,390 calories.

After Meal at Taco Bell: 460 Calories

London, UK - March 5 2022: Taco Bell Mexican takeaway branch in Fulham Broadway, West LondonShutterstock

Now she gets two Chicken soft Taco Supremes for 370 calories and a side of chips and cheese for 220, a total of 590 calories. “Or I get the chicken power bowl for four 60,” she says. “You can have fast food in moderation.”

💪🔥Body Booster: Slim down your fast food orders with easy substitutions. Opt for veggie toppings, lighter dressings, and skip the high-calorie extras

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

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

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

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

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

What Are Weight Loss Injections?

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

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

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

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

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

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

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

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

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

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

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

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

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

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

Shrimp: Fast-Cooking Lean Protein

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

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

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

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

Ground Venison: Lean Red Meat Alternative

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

Shutterstock

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

Last Word

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

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

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

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

Chicken Tinga

Chicken Tinga

Instacart

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

Beef Kabobs

Costco Beef Kabobs

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

Instacart

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

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