Skip to content
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@celebwell.com.

3 Easy Dinner Recipes That Helped Me Lose 40 Pounds

A nutritional therapist lost a lot of weight and kept it off with simple meals.

FACT CHECKED BY Christopher Roback
Liezl Jayne Strydom
FACT CHECKED BY Christopher Roback

Have you ever felt overwhelmed by conflicting diet advice and wondered what really works for weight loss? Liezl Jayne Strydom is a nutritional therapist, YouTuber, and lifestyle blogger who "lost more than 40 lbs by changing the way that I eat." Liezl knows that struggle all too well. As a therapist who lost an impressive amount of weight, Liezl has transformed her life and amassed a large following by sharing the delicious recipes that helped her achieve her weight loss goals. We also asked for insights from two other nutrition experts: Chrissy Arsenault, Registered Dietician, and Danielle Rancourt, Registered Dietitian at Pivot Nutrition. Whether you're just starting your weight loss journey or looking for new strategies, these expert-approved recipes and tips will inspire you to take the next step towards a healthier you.


The Power of Simple, Balanced Meals

Liezl introduces three dinner recipes from her weight loss journals: "So I'm bringing back the weight loss journals again to show you guys some really quick high protein dinners that I ate to lose weight. I have showed you guys some lunches and also some breakfasts from these journals, but there has been a lot of requests for dinners," she says in her video.

Qualities of Ideal Weight Loss Meals

She underlines the qualities of these meals: "I really found some that I think check all the boxes. They're filling, they're balanced, they taste good, they're quick to make. I mean, I don't know what more you could want from dinner. I mean it really tick all the boxes."

Nutritionist's Perspective on Balanced Diets

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

Chrissy Arsenault adds, "A nutrient-dense, balanced diet is optimal for losing body fat, but this guidance is no different than what I'd recommend to a client who isn't focused on losing body fat in particular. Focus on consuming lean proteins with every meal (at least 20-30 grams at each meal), eat plenty of non-starchy vegetables (incorporate 2-3 colors of veggies at each meal), and drink plenty of water!"

Zesty Lemon Chicken: A Flavorful, Low-Calorie Option

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Liezl starts with the zesty lemon chicken, explaining, "This is not a boring bland chicken. There's no boring bland chicken here. This is really good. It's really tasty and it only takes 20 minutes to make, so it's not going to take the whole evening. Very quick."

Adaptability of the Recipe

She notes that the recipe is adaptable: "We are making chicken, but you can use chicken or tofu for a vegan option. So I'm going to use chicken, but go ahead and use tofu if you want. I like firm tofu for this. And then also everything that I'm making today is gluten and dairy free."

The Secret to Flavorful, Low-Calorie Sauces

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.Shutterstock

Liezl shares her trick for making flavorful, low-calorie sauces: "When I first started to try to lose weight, the thing that I really struggled with in making foods flavorful was the sauces. I found that a lot of them were really high in calories, like a lot of wasted calories."

Mastering Low-Calorie Sauces

"So I got really good at making low-calorie sauces that taste good. So this is an example of that. There is so much flavor, but it's still a pretty low-calorie meal," Liezl says in her video.

The Importance of Diet in Fat Loss

Female bare feet with weight scale on wooden floorShutterstock

Chrissy Arsenault supports this approach, stating, "Diet plays a more significant role in the process of losing fat than even exercise! Food is fuel, and having a balanced diet that can help you feel your best while losing weight or body fat is an important strategy in your health journey if you're looking to lose fat."

Quick Weeknight Ramen: A Healthier Take on Comfort Food

Raw instant noodles on the table.Shutterstock

Moving on to the ramen recipe, Liezl explains why it's one of her go-to meals: "Ramen have been getting into my ramen again. I forgot about it for a while, but I was reminded through the journals. As I said earlier, ramen is one of my go-to emergency meals. It's so quick, it's so easy to throw together, it's so convenient."

Customizing Instant Ramen

She underlines her preference for customizing the ramen: "I don't like the stuff inside. I'm sorry I don't, the little flavor pack really don't like this, so get rid of that. I like to take these noodles, just regular ramen noodles and make a bit more of a meal out of it. I like to make it a bit more filling. I like to flavor it my own way."

The Importance of Choosing Lower-Calorie Options

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

Liezl underlines the importance of choosing lower-calorie ramen options: "The ramen that I've used in this video is about 250 calories for the noodles and I've got some different ones that I like to use. I'm going to link all of them below for you. They're all gluten-free and low calorie."

Understanding Calorie Deficit

Nutritional label with focus on calories.Shutterstock

Chrissy Arsenault explains the concept of calorie deficit: "Calorie deficit means taking in fewer calories than you're using. For each 3,500 calories you achieve in deficit, you would lose a pound. It's the fundamental math behind weight loss."

RELATED: Drop Belly Fat Fast with These 11 Super Nutrients

Achieving Calorie Deficit Safely

"The safest and most effective way to achieve calorie deficit is through a combination of reducing calories from food and adding in physical activity to help burn calories."

Spicy Chickpea Tacos: A Fun and Unexpected Meal

Canned chickpeas in just opened tin can. Non-perishable foodShutterstock

For her final recipe, Liezl introduces the spicy chickpea tacos: "So simple to make quite a fun one. It's a fun weeknight meal. It's unexpected and it still really simple."

Preparing the Chickpea Tacos

She describes the preparation: "Getting a pan heated on the stove with a teaspoon of oil, adding the onion in. And I like to get this nice and caramelized that adds so much flavor. This is like, it really adds a lot of flavor to the meal, so don't skip the step."

Adding Crunch and Flavor to Healthy Meals

Gray sunflower seeds. Top view. Background, textureShutterstock

Liezl shares a unique addition to the tacos: "I've discovered something that goes so nasty with this. It's unexpected. It's not part of Mexican cuisine, but sunflower seeds add the perfect little bit of crunch to this meal, like a teaspoon sprinkled over. Absolutely love it with this and some salt and pepper."

Nutritionist's Take on Healthy Fats

Organic,Raw,Soy,TofuShutterstock

Chrissy Arsenault supports this approach, saying, "Protein (lean meats, tofu, lentils, Greek yogurt, cottage cheese, etc.) and fiber (veggies, fruit, whole grains) in combination can help you stay full and lose fat without feeling deprived. Healthy fats can also be helpful, as long as the sources are mostly plant-based – such as avocados."

RELATED: I Lost Over 20 Pounds and Here Are 9 Things I Wish I Knew About Losing Weight Fast

Balancing Calories and Nutrition for Sustainable Weight Loss

Liezl concludes by emphasizing the balanced nature of her meals: "As always, all the meals that I make are roughly 400 calories or four points if you use my point system. I'm going to link videos about my point system below if you want to see what that's about."

Advanced Nutritional Strategies

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

Chrissy Arsenault adds, "For my more advanced clients, I'll often work with them on macronutrient (protein, fat, carbs) goals to achieve that will optimize fat loss."

The Role of Sleep in Weight Loss

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Danielle Rancourt underlines the importance of sleep in weight loss: "People often ask 'do you have any fat loss hacks or fat loss tips?' Yup. Go to bed early! Sleep is one the most underrated tools to promote health and fat loss."

Sleep and Appetite-Regulating Hormones

She explains, "Inadequate sleep impacts appetite-regulating hormones (leptin and ghrelin) in a way that promotes cravings and overeating, which can result in weight gain. In simple terms, if you're not getting enough sleep, ghrelin, the hunger hormone, goes up, and Leptin, the appetite suppressing hormone, goes down, creating increased hunger, making it more difficult to lose weight."

Combining Diet and Exercise for Optimal Results

Exercising with smile. Young beautiful fit woman in sportswear exercising with dumbbells in green parkShutterstock

While Liezl's recipes focus on diet, Chrissy Arsenault reminds us of the importance of exercise: "Exercise plays a role in fat loss by helping to burn calories and train your muscles. Strength training (lifting weights) is often the most effective for burning fat and maintaining/gaining muscle, but the individual would still need to achieve a calorie deficit if they'd like to lose weight along with fat loss or calorie maintenance if they'd like to achieve a more lean appearance without losing body mass."

RELATED: McKenna Olsen in 2-Piece Workout Gear Reveals 4 Things She Did to Lose 10 Pounds Fast

Exercise and Energy Levels

Danielle Rancourt adds, "We hear this alot 'I'm too tired to exercise' which is understandable, however, exercising increases energy levels and promotes better sleep. The key is to find a way to get people to START exercising. Once people exercise regularly, they feel more tired when they don't exercise vs when they do." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Dr. Annie Lampella KetoFocus
Copyright KetoFocus/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.

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

Why I Ditched Intermittent Fasting

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

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

Breakfast: Easy Egg Bites You Can Make Ahead

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

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

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

The Magic Number: 30 Grams Per Meal

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

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

Lunch: That Fancy Chopped Salad Everyone's Making

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

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

Eat The Rainbow (With Plenty of Protein)

Fresh Romano salad on wooden tableShutterstock

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

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

Why This Salad Actually Fills You Up

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

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

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

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

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

The Secret Ingredient: Lupin Bean Pasta

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

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

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

When Recipes Go Wrong: Quick Fixes

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

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

It's Not Just About Weight Loss

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

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

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

Think About Your Future Self

Young couple strolling in the parkShutterstock

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


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

Ilana_Muhlstein2
Ilana Muhlstein
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.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.


The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Tarah Schulte
Copyright tarahschulte/Instagram

Do you want to lose weight but are constantly making the excuse that you don’t have enough time to cook healthy, nutritious meals? All you need is a crockpot and a few minutes per day, says one expert and weight loss warrior. Tarah Schulte is a weight loss coach who helps mothers get into the best shape possible. She is also a weight loss warrior who dropped 20 pounds in 4 months and regularly shares tips and tricks on how to do the same. In a new post, she unveils three of her crock pot recipes for fat loss. “If you want to burn fat and make dinners 10x easier, you need these crockpot recipes,” she writes on Instagram.

Slow Cooker Salsa Chicken

Her first recipe is slow cooker salsa chicken. Macros (per serving, makes 6 servings): Calories: 220 Protein: 38g Carbs: 6g Fat: 2g

What you need:

  • 2 lbs boneless, skinless chicken breast
  • 2 cups salsa (no sugar added)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1/2 tsp garlic powder
  • Juice of 1 lime

What you do:

  1. Add chicken and salsa to the crockpot. Sprinkle with chili powder, cumin, and garlic powder.
  2. Cook on low for 6-8 hours or high for 3-4 hours.
  3. Shred chicken with a fork and mix with salsa before serving.

Crockpot Beef and Broccoli

Next up is crockpot beef and broccoli. Macros (per serving, makes 6 servings):Calories: 290 Protein: 36g Carbs: 8g Fat: 10g

What you need:

  • 2 lbs lean beef (like flank steak, thinly sliced)
  • 3 cups broccoli florets (added during last hour)
  • 1/2 cup low-sodium soy sauce
  • 1/4 cup beef broth
  • 2 tbsp honey or sugar-free alternative
  • 1 tsp minced garlic
  • 1 tbsp cornstarch (optional for thickening)
  • 1/4 cup water

What you do:

  1. Add beef, soy sauce, broth, honey, and garlic to the crockpot.
  2. Cook on low for 6-8 hours or high for 3-4 hours.
  3. Add broccoli during the last hour of cooking. Optional: Thicken sauce with cornstarch and water before serving.

Slow Cooker White Chicken Chili

Slow cooker white chicken chili is the final recipe she shares. Macros (per serving, makes 6 servings): Calories: 240 Protein: 30g Carbs: 18g Fat: 4g

What you need:

  • 1 lb boneless, skinless chicken breast
  • 1 can (15 oz) cannellini beans (drained and rinsed)
  • 1 cup corn (fresh, canned, or frozen)
  • 3 cups low-sodium chicken broth
  • 1/2 cup plain Greek yogurt (added at the end)
  • 1 small onion (diced)
  • 1 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder

What you do:

  1. Add all ingredients (except Greek yogurt) to the crockpot.
  2. Cook on low for 6-8 hours or high for 3-4 hours.
  3. Shred chicken and stir in Greek yogurt before serving.

Savory Cottage Cheese Avocado Bowl

In another post, she reveals “easy, high-protein” weight-loss snack options. “Each snack delivers 15g+ of protein to keep you full, energized, and satisfied—no more mindless munching!” she writes. The first is a savory cottage cheese avocado bowl.

  • ½ cup cottage cheese
  • ¼ avocado, diced
  • Sprinkle of everything bagel seasoning
  • Optional: add cherry tomatoes or cucumber slices for extra crunch.

Turkey & Cheese Roll-Ups

Next, turkey and cheese roll-ups.

  • 3 slices of turkey breast
  • 1 slice of reduced-fat cheese (e.g., Swiss or cheddar), cut into thirds
  • Roll the cheese inside the turkey slices for a quick, satisfying snack.

Protein-Packed Greek Yogurt Bark

Protein-packed Greek yogurt bark is snack number tow.

  • 1 cup nonfat Greek yogurt
  • 1 scoop of vanilla protein powder
  • Top with a handful of berries and a drizzle of honey.
  • Spread onto a parchment-lined tray and freeze. Break into pieces to enjoy!

Peanut Butter Protein Apples

Peanut butter protein apples are another filling snack.

  • 1 apple, sliced
  • 2 tbsp powdered peanut butter (mixed with water into a paste)
  • Sprinkle of cinnamon for added flavor.

Spicy Tuna Lettuce Cups

If you like tuna, you will love these spicy tuna lettuce wraps.

  • 1 pouch of tuna (in water or can use chicken)
  • Mix with 1 tbsp Greek yogurt and a dash of sriracha or hot sauce.
  • Spoon into romaine or butter lettuce leaves for a crunchy, high-protein bite.

And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to lose 40 pounds in 3 months? Consider starting with a diet overhaul. Ciara Foster, AKA Ciara Honey Fit, is a social media influencer who creates a lot of wellness and weight loss content on her YouTube channel. “Today I am going to do a much, much requested and overdue video, how I lost 40 pounds in three months. I get this question so much,” she says. Here are the simple changes she made to burn fat fast.


Changing Her Diet Was Key to Her Weight Loss

Check your body shape with white weight scales, top view.Shutterstock

Ciara reveals that she gained 80 pounds as a result of dealing with medical issues. “One of the biggest things that I did to lose 40 pounds in three months was to change my diet. I've eaten healthy for a while, but I got to a point where I was just so frustrated with my health and with the weight gain that I got to a point where it just seemed like I didn't even care as much anymore,” she says at the start of the clip.

She Met with a Nutritionist

Portrait of cheerful dietitian in lab coat pointing at fresh fruits and vegetables on table, smiling at camera at clinic. Weight loss consultant recommending healthy plant based dietShutterstock

“The first thing I did was to see a nutritionist. That nutritionist also was a doctor,” Ciara says. “She helped to create a meal plan for me that was very specific to what my body needed.” She said it is important to have a “specified meal plan for you that will help you to lose weight.”

“My meal plan consists of a balance of protein, carbs, and fats, with protein being my highest amount of nutrition that I take in with some fats and some carbs,” Ciara says, revealing that she focuses and organizes her meals around this. “That's the basis and the foundation of my diet and nutrition.”

RELATED: 15 Surprising Benefits of Ozempic, According to Science

Breakfast: Eggs, Turkey Bacon, Low Carb Tortillas, Almond Butter

Fried eggs and bacon cooking in a skilletShutterstock

For breakfast, she has eggs, turkey bacon, low-carb tortillas, “and I'll put almond butter in them,” Ciara says. “So I've got my protein, starch, and my fat.”

Lunch: Salads

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

For lunch, she has “Kardashian salad,” Ciara reveals, “because it reminds me so much of those big old salads that the Kardashians eat with two boiled eggs. Just because I'm not huge on meat, I'll eat mostly fish and seafood, but I really don't eat much like poultry or pork or beef. And I'll drizzle a little bit of salad dressing on it for my fat. And then I'll also have a starch, which lately I've been having Pirate’s Booty. I'm gonna start getting away from that and leaning more towards sweet potato and more like healthy starches instead of processed.”

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

Dinner: Protein and Veggies

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

“For dinner, I like to have protein and veggies,” Ciara continues. “My favorite right now is salmon and Brussels sprouts. I love Brussels sprouts and I love salmon. I make my own salmon. I just season it up really well, throw it in the oven, and it's actually really easy.”

She Added Cheat Days…

Reminder Cheat Meal Day in calendar with green pen. Close-up.Shutterstock

“One big thing that really helped me with my diet was that I used Monday through Friday pretty much eat healthy, and then Saturday and Sunday were like my cheat days,” she says. “What I started doing was narrowing myself down to one cheat meal per week. Really just being more strict about my weekends. That really can make a difference in the long run in terms of how quickly you're able to lose weight,” Ciara says.

And if you wanna lose weight quickly and drop the weight fast, you really, really have to limit those cheat days and those cheat meals. And reducing my cheat meals or cheat days to one cheat meal helped me lose the weight quicker,” Ciara says.

Eliminating Alcohol

Happy friends group cheering mojito drinks at cocktail bar restaurant - Young people having fun drinking cocktails on happy hour at pub - Party time and youth conceptShutterstock

“Something else that helped me to lose 40 pounds in three months was eliminating alcohol,” she says. “It was really, really hard for me because I am a wine person. Drinking is a social thing that affects the way that I interact with people at events that I tend not to and things like that. But if you want to lose weight quickly and drop the weight fast, then I definitely recommend eliminating or trying to cut down on your alcohol intake.” She set a goal for herself of two weeks, then a month, and then another month, and “ended up going the full three months without drinking.”

Meal Prepping

Meal,Prep,Asian,Style,Teriyaki,Sauce,Chicken,Meat,Balls,With,Broccoli,AndShutterstock

“Meal prepping was very, very integral in me losing 40 pounds in three months,” Ciara says. This helped her eliminate fast food from her diet and eating out. “I like to meal prep at the beginning of the week, and that way, I have all my meals for the week or a good portion of them, and it just eliminates that factor of always eating out or eating fast food or eating things that are not good for me,” she explains.

RELATED: 20 Ways to Lose Body Fat Really Fast From Top Nutritionist

Meal Prepping

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

“Even things such as salads at fast food places can have high calories and tons of sodium in them. Even just cooking at home can be a really good way to help you accelerate your weight loss.”

💪🔥Body Booster: Focus your meals around a balance of protein, healthy fats, and complex carbs, with protein making up the largest portion. Organize and plan your meals based on this foundation for a successful diet and nutrition plan.

Katie Dunlop Love Sweat Fitness
Copyright lovesweatfitness/Instagram

Standing in your kitchen, staring at all those meal prep containers, you might feel overwhelmed. The tiny portions, the time commitment, the expense – it can all seem like too much. Katie Dunlop once felt the same way, until she discovered a system that changed everything.

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

A Simple Approach to Meal Prep Success

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

Essential Tools for Quick Prep

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

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

Meal 1: High-Protein Breakfast Tacos

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

Meal 2: Protein-Packed Loaded Caesar Salad

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

Meal 3: Quick High-Protein Stir-Fry

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

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

Meal 4: Chocolate Chunk Overnight Oats

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

Time-Saving Strategies

Katie's efficient approach includes:

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

Storage Tips for Success

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

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

Making Healthy Sustainable

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

Ready to transform your meal prep routine? With these four protein-packed meals and smart prep strategies, you can prepare a full week of healthy eating in under 60 minutes, making weight loss both achievable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Dr. Sue Decotiis MD
Copyright Dr. Sue Decotiis/YouTube

Many people have achieved significant weight loss with medications like Mounjaro and Ozempic, but the dreaded "Ozempic rebound" has become a real concern. Studies show that most patients regain weight after stopping these medications - but it doesn't have to be that way. Dr. Sue Decotiis, MD, a triple board-certified physician specializing in medical weight loss, explains that with proper monitoring and lifestyle adjustments, you can maintain your results. Follow these expert tips to keep the weight off for good after your medication journey ends.

The Rebound Effect Is Real

Research confirms what many fear - weight often returns after stopping GLP-1 medications. In an Eli Lilly study, patients who discontinued Mounjaro regained about 14% of their body weight after 36 weeks. With Ozempic, two-thirds of the total weight loss was eventually regained. "Most of the folks that regained weren't doing it the right way," says Dr. Decotiis, who emphasizes that proper monitoring makes all the difference in maintaining results.

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

Focus on Body Fat, Not Just Weight

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.​Everyday Foods This Expert Says Are “Destroying Your HealthShutterstock

The scale doesn't tell the whole story when it comes to healthy weight loss. "We make sure they're actually losing fat, okay? And their muscle is staying the same," explains Dr. Decotiis in her post. She monitors patients using body composition scales to track exactly what they're losing. "Most of the doctors prescribing this medication are not even putting people on a body composition scale," she points out, suggesting this oversight might contribute to weight regain after stopping medication.

Don't Stop Your Medication Abruptly

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

If you want to maintain your results, a gradual approach to ending treatment is crucial. "The worst thing someone can do is stop the drug abruptly," warns Dr. Decotiis. Instead, she recommends a careful tapering process: "I titrate the drug up and I taper it down. That makes such a difference." This methodical approach gives your body time to adjust and may significantly improve your chances of maintaining weight loss.

Proper Hydration Is Non-Negotiable

Water,Being,Poured,Into,Glass,From,Kitchen,TapShutterstock

You might be surprised by how important water intake is for sustainable weight management. "People on these medications need to drink a tremendous amount of water. Up to maybe a gallon or more a day," Dr. Decotiis advises. She explains the science behind this requirement: "For every ounce of fat that you burn, you're losing water. It's very easy to get dehydrated." Proper hydration supports your metabolism and helps prevent weight regain.

Build Muscle Through Strength Training

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Your exercise routine needs to focus on building and preserving muscle mass. "We don't encourage heavy aerobics, but we want them to build muscle," says Dr. Decotiis. Strength training helps maintain your metabolic rate, which is crucial for preventing weight regain. Even moderate resistance training several times per week can make a significant difference in your body composition and ability to maintain weight loss.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Prioritize Protein and Vegetables

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

What you eat becomes even more important after stopping medication. "We want them to eat a lot of protein and vegetables, we measure the fiber in their diet," Dr. Decotiis explains. Protein helps preserve muscle mass while keeping you full, and fiber-rich vegetables provide essential nutrients with minimal calories. This nutritional approach supports sustainable weight management even as your body adjusts to life without medication.

Understand How Your Hormones Affect Results

Group of women in their 30s walking together in the outdoors. Cute blond and fit women in their mid 30s who are active and working to stay healthy. Full length photo with copy space​Walking with Others Can Make You More AccountableShutterstock

Your hormonal profile may influence how your body responds to both the medication and its discontinuation. "Estrogen is really a positive modulator," says Dr. Decotiis, noting that "women do very, very well on this medication" due to this hormonal interaction. Understanding your unique hormonal situation can help you create a more effective maintenance plan after stopping medication.

Regular Monitoring Makes The Difference

Young hispanic woman wearing doctor uniform talking on the telephone at clinicShutterstock

Consistent check-ins are essential for maintaining results. "We follow patients very carefully, and we put them on a body composition scale every week, every other week," explains Dr. Decotiis. This regular monitoring allows for quick adjustments to your maintenance plan. Many of her patients who maintain this vigilance "have gotten off this drug and they've been able to maintain their weight," demonstrating that success is possible with the right approach.

Consider Which Medication You Used

Basrah, Iraq- January 05, 2024: photo of Saxenda and Mounjaro Weight Loss Pens GLP 1​1. Build a Strong Provider RelationshipShutterstock

Not all GLP-1 medications are created equal when it comes to maintenance potential. "People have lost a lot more weight on Mounjaro and Terzepatide than they did on Ozempic," Dr. Decotiis shares from her clinical experience. She adds that "there are also fewer side effects, and I feel that people are more easily tapered off that drug." The specific medication you used may influence your maintenance strategy.

RELATED:20 Possible Ozempic Side Effects

Adjust Your Approach Based On Your Metabolism

Man eats, eating​What To Do InsteadShutterstock

Your unique metabolic profile should guide your maintenance plan. "It really depends on their metabolism," Dr. Decotiis explains when discussing how long patients typically need medication. She emphasizes personalization: "Some people can get off it pretty easily, okay? When I'm following your body composition scale, I'm seeing what's happening with your body fat as I'm taking the drug down." Your individual metabolic response will determine the best approach for maintaining your results.

Success Is Possible With The Right Strategy

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Despite concerning statistics about weight regain, maintaining your results is achievable. "Many of my patients have gotten off this drug and they've been able to maintain their weight," Dr. Decotiis affirms. The key difference is comprehensive care: tracking body composition, proper tapering, adequate hydration, appropriate exercise, and nutrition tailored to your needs. With this holistic approach, you can beat the odds and keep the weight off for good. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Evidence-Based

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

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

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

Do you want to lose weight and keep it off? It might be time to evaluate your morning habits. Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She recently opened up to Body Network about a few game-changing habits that enable her to stay lean after 40. “I used to wake up and go straight into go-mode—emails, clients, workouts, to-do lists. But over time, my body made it clear: if I wanted to stay lean, magnetic, and energized after 40, I had to lead from within. These aren’t just habits—they’re rituals. Here’s what changed everything,” she says.

1. Body Check-In + Fluid Movement First Thing

“Before I even leave the bedroom, I start with a gentle, intuitive body check-in. It’s part mobility, part sensual movement, and part nervous system reset. I roll out my ankles, circle my hips, spiral my spine, and trace a few flowing figure eights. Sometimes I’ll add a few joint alignment drills or breath-led postural resets—especially if I feel tight or disconnected,” she says.

Why It Is Effective

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.​Bloating and SwellingShutterstock

“This practice doesn’t burn a single calorie, but it turns on my whole system. It wakes up my fascia, boosts circulation, and reconnects me to my power before anything else tries to hijack my energy. As a Corrective Exercise Specialist, I know this step prevents the compensations that can lead to pain, belly bloat, and sluggish mornings,” she explains.

2. Hydration + Plant-Powered Protein Before Coffee

Delicious tea with lemon on a wooden background. A slice of lemon on the table. Water with lemonShutterstock

“I don’t eat meat, and I rarely drink coffee. When I do have coffee, it's not on an empty stomach. Now, I start my mornings with 16 oz of water infused with lemon to hydrate my cells and gently wake up my digestion. Then, I have a high-protein, mini meal—like a chia hemp smoothie, a protein bar, or warm quinoa with avocado and pumpkin seeds,” she says.

Why It Is Effective

“This isn’t a diet trick. It’s a stabilizer. It keeps my blood sugar balanced, supports lean muscle, and keeps cravings at bay—so I stay fueled, not frazzled. Then I’ll enjoy a ginger or peppermint tea if I’m in the mood,” she says.

3. Mental Rehearsal with Magnetic Intention

“Before the day tries to pull me in a million directions, I give myself space to lead it with purpose. I sit—sometimes for as little as 3 minutes, other days for 20—and meditate with intention. I visualize how I want to move, feel, and lead. I breathe into my body, soften my jaw, and call in confidence,” she reveals.

Why It Is Effective

Selective focus of african american trainer leaning with multiethnic dancers movements of zumba in dance studioShutterstock

“This is where my NLP training shows up the most. I anchor into who I want to be, not in theory, but in action. Whether I’m dancing, coaching, or simply making breakfast, this mental rehearsal primes my nervous system to move in alignment with my desires,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Woman Helping Man On Trail As Group Of Senior Friends Go Hiking In Countryside Together
Shutterstock
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.

Many people believe that to lose weight, you need to stop snacking; however, this isn’t the case. Instead, you may have to shift your approach to snacking, opting for food that fuels your body instead of seeking a quick fix. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We asked her for recommendations on the best snacks for women over 50 to burn fat, and here are five she swears by.

Greek Yogurt with Berries

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

Her first snack for women over 50 to lose weight? Greek yogurt with berries. Always stick to plain Greek yogurt, as sweetened versions are higher in sugar and calories. “High in protein to support lean muscle and metabolism, plus calcium for bone health. Plus, berries are packed with antioxidants and fiber,” Collingwood says.

Hard-Boiled Egg Salad Made with Avocado

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

It’s always great to make a batch of hard-boiled eggs. While they can be eaten whole, you can also use some to create a healthy version of egg salad. “Eggs give you protein and essential nutrients like choline. Avocados add healthy fats that promote satiety and support hormone balance,” explains Collingwood. “Eat on whole grain crackers or with raw veggies.”

Cottage Cheese with Flaxseeds and Grapes

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

A great sweet-meets-savory snack that will help fill you up and fuel you for the rest of the day? Cottage cheese with flaxseeds and grapes. “Cottage cheese is a slow-digesting protein. Flaxseeds bring omega-3s and fiber; grapes are full of water and some fiber to keep you full,” explains Collingwood.

Almonds, Pistachios, or Walnuts

Cracked walnuts on a background covered with walnutsShutterstock

An easy snack to help burn fat? “A small handful” of nuts, such as almonds, pistachios, or walnuts. “Nuts are nutrient-dense and full of good fats. They keep you full and help stabilize blood sugar levels,” says Collingwood.

Roasted Veggies

Full background of roasted colorful autumn vegetables, above view

Shutterstock

If you are cooking dinner, make some extra roasted veggies to snack on. “Low in calories, high in fiber, and loaded with vitamins. Roast with a spray of olive oil and some garlic and Italian seasoning,” she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.