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8 Best 5-Minute Frozen Meals for Weight Loss, According to Nutritionist

These quick and healthy options can help you achieve your weight loss goals.

FACT CHECKED BY Christopher Roback
FACT CHECKED BY Christopher Roback

Not everyone on a diet has time to spend making meals from scratch. Luckily, there are lots of diet-friendly options in the freezer section. Blake Sanburg, aka @thenutritionnarc, is a diet and fitness influencer with over 368,000 TikTok followers who lost 23 pounds in two months. In a recent TikTok video, he reveals 8 meals you can find in the freezer section that will help you lose weight. “No excuse for you not to be losing weight. I'm in the frozen food section right now. I'm going to be showing you quick and easy meals, snacks, dinners that you can make in less than five minutes and lose weight,” he says.


Frozen Fruit

Frozen,Strawberries,Shutterstock

According to Blake, the “whole damn freezer” of frozen fruit is where you can find “incredibly low calorie” treats. “You can use it to make smoothies. Just add a little bit of almond milk and sweetener,” he says, pointing to a whole package of strawberries that has just 100 calories. Did you know that frozen fruits and veggies are just as nutritious as their fresh counterparts? “Frozen fruits and veggies are super convenient and you will always have them in the house easily stored in the freezer,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “They are picked at their peak of ripeness and nutritional value.”

RELATED: 6 Full-Body Workouts to Activate Every Muscle Group

Just Fruit Bites

blake_the_nutrition_narc_banana_bitesthenutritionnarc/TikTok

He’s also a fan of Just Fruit Bites. “They're kind of like the same exact texture as Dippin Dots,” he says. However, they are just 40 calories per container.

Twix Ice Cream Bars

Twix, ice, cream, bars, grocery, store, freezer, sweet, dessertShutterstock

“Another unknown low calorie dessert, these Twix Ice Cream Bars are only 160 calories per bar, and this isn't no diet s**t,” he says. “This is the regular Twix stuff. This is delicious. I promise you'll love that.”

Tyson Air Fried Chicken Breast Nuggets

blake_the_nutrition_narc_nuggetsthenutritionnarc/TikTok

He also recommends Tyson Air fried chicken breast nuggets. “Throw these in the air fryer for 15 minutes. You got 160 calories, 15 grams of protein,” Blake says.

Ore-Ida Golden Fries

blake_the_nutrition_narc_golden_friesthenutritionnarc/TikTok

For a “delicious side” he suggested Ore-Ida Golden Fries with only 90 calories per serving. “These are the lowest calorie french fries I've been able to find anywhere. The only thing better than this could be making your own fries at home with raw potatoes, but this is a lot faster.” Potatoes are surprisingly low in calories, Collingwood previously told us, “but the key is not adding a lot of fat like deep frying to butter on a baked potato.”

Quest Pizza

blake_the_nutrition_narcthenutritionnarc/TikTok

The “ultimate freezer meal” is a Quest Meat Lovers Thin Crust Pizza, with 800 calories and 63 grams of protein for the whole thing. “Also, 36 grams of fiber,” Blake says.

Real Good Food Steak Burrito Bowl

blake_the_nutrition_narc_burrito_bowlthenutritionnarc/TikTok

“Then if you're looking for a general brand, the Real Good Food stuff has all pretty tasty stuff in the macros are probably the best I've ever seen,” says Blake, pointing to a Steak Burrito Bowl with 390 calories and 31 gallons of protein.

RELATED: Cara Metz Reveals 15-Minute Workout for Women Over 40

Applegate Farms Organic Turkey Burgers

blake_the_nutrition_narc_turkey_burgerthenutritionnarc/TikTok

He also recommends Applegate Farms Organic Turkey burgers with 150 calories, 20 grams of protein. “Pair this with a low calorie keto bun for a dinner that's right around 200 calories and 20 grams of protein,” he says. Another great option, according to Collingwood? Chicken sausage is typically a lower calorie, lower fat alternative to pork sausage. “Many chicken sausages have interesting flavors added like apple sausage or rosemary/italian flavors,” she says. However, some people find chicken sausage to be dry, “so be careful not to overcook it.”

🔥Body Booster: When shopping in the frozen food aisle, pay attention to food labels. You might be surprised that a smoothie bowl boasts significantly more calories than a frozen Twix bar.

@thenutritionnarc

Frozen foods you can eat to lose weight

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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.

Not everyone on a diet has time to spend making meals from scratch. Luckily, there are lots of diet-friendly options in the freezer section. Blake Sanburg, aka @thenutritionnarc, is a diet and fitness influencer with over 368,000 TikTok followers who lost 23 pounds in two months. In a recent TikTok video, he reveals 8 meals you can find in the freezer section that will help you lose weight. “No excuse for you not to be losing weight. I'm in the frozen food section right now. I'm going to be showing you quick and easy meals, snacks, dinners that you can make in less than five minutes and lose weight,” he says.


Frozen Fruit

Frozen,Strawberries,Shutterstock

According to Blake, the “whole damn freezer” of frozen fruit is where you can find “incredibly low calorie” treats. “You can use it to make smoothies. Just add a little bit of almond milk and sweetener,” he says, pointing to a whole package of strawberries that has just 100 calories. Did you know that frozen fruits and veggies are just as nutritious as their fresh counterparts? “Frozen fruits and veggies are super convenient and you will always have them in the house easily stored in the freezer,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “They are picked at their peak of ripeness and nutritional value.”

RELATED: 6 Full-Body Workouts to Activate Every Muscle Group

Just Fruit Bites

blake_the_nutrition_narc_banana_bitesthenutritionnarc/TikTok

He’s also a fan of Just Fruit Bites. “They're kind of like the same exact texture as Dippin Dots,” he says. However, they are just 40 calories per container.

Twix Ice Cream Bars

Twix, ice, cream, bars, grocery, store, freezer, sweet, dessertShutterstock

“Another unknown low calorie dessert, these Twix Ice Cream Bars are only 160 calories per bar, and this isn't no diet s**t,” he says. “This is the regular Twix stuff. This is delicious. I promise you'll love that.”

Tyson Air Fried Chicken Breast Nuggets

blake_the_nutrition_narc_nuggetsthenutritionnarc/TikTok

He also recommends Tyson Air fried chicken breast nuggets. “Throw these in the air fryer for 15 minutes. You got 160 calories, 15 grams of protein,” Blake says.

Ore-Ida Golden Fries

blake_the_nutrition_narc_golden_friesthenutritionnarc/TikTok

For a “delicious side” he suggested Ore-Ida Golden Fries with only 90 calories per serving. “These are the lowest calorie french fries I've been able to find anywhere. The only thing better than this could be making your own fries at home with raw potatoes, but this is a lot faster.” Potatoes are surprisingly low in calories, Collingwood previously told us, “but the key is not adding a lot of fat like deep frying to butter on a baked potato.”

Quest Pizza

blake_the_nutrition_narcthenutritionnarc/TikTok

The “ultimate freezer meal” is a Quest Meat Lovers Thin Crust Pizza, with 800 calories and 63 grams of protein for the whole thing. “Also, 36 grams of fiber,” Blake says.

Real Good Food Steak Burrito Bowl

blake_the_nutrition_narc_burrito_bowlthenutritionnarc/TikTok

“Then if you're looking for a general brand, the Real Good Food stuff has all pretty tasty stuff in the macros are probably the best I've ever seen,” says Blake, pointing to a Steak Burrito Bowl with 390 calories and 31 gallons of protein.

RELATED: Cara Metz Reveals 15-Minute Workout for Women Over 40

Applegate Farms Organic Turkey Burgers

blake_the_nutrition_narc_turkey_burgerthenutritionnarc/TikTok

He also recommends Applegate Farms Organic Turkey burgers with 150 calories, 20 grams of protein. “Pair this with a low calorie keto bun for a dinner that's right around 200 calories and 20 grams of protein,” he says. Another great option, according to Collingwood? Chicken sausage is typically a lower calorie, lower fat alternative to pork sausage. “Many chicken sausages have interesting flavors added like apple sausage or rosemary/italian flavors,” she says. However, some people find chicken sausage to be dry, “so be careful not to overcook it.”

🔥Body Booster: When shopping in the frozen food aisle, pay attention to food labels. You might be surprised that a smoothie bowl boasts significantly more calories than a frozen Twix bar.

@thenutritionnarc

Frozen foods you can eat to lose weight

Liezl Jayne Strydom
Liezl Jayne Strydom/Instagram
Evidence-Based

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

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

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

Ever stared at your kitchen wondering what to cook that won't sabotage your weight loss goals? Or felt frustrated when "healthy" meals left you hungry an hour later? You're not alone. Liezl Jayne Strydom, a nutrition enthusiast with 1.2 million followers on YouTube, faced these same struggles before discovering a solution through her own weight loss journey. After documenting her meals in food journals and losing 42 pounds, she's sharing the exact meals that helped her succeed. Keep reading to discover her simple, protein-packed recipes that anyone can make – no fancy ingredients or complicated cooking required.


Your Complete 1,200-1,800 Calorie Meal Plan

"I used to try so many different things, and this is where I wrote all the recipes that I really loved," says Liezl, explaining how she created a customizable meal plan ranging from 1,200 to 1,800 calories. The plan includes dairy-free and gluten-free options, with most recipes easily adaptable for vegans. "If you ate all of this, you'd be getting more than a hundred grams of protein for the day," she notes in her post, emphasizing the plan's focus on satiety.

Smart Morning Start: Five-Minute Protein Breakfast

Liezl Jayne Strydom.6Liezl Jayne Strydom/Instagram

"It's very simple to put together, and it's surprisingly good for how simple it is," Liezl shares about her breakfast routine. Her go-to morning meal features spinach-fried eggs on toast, delivering protein and nutrients in just five minutes. For vegans, she suggests: "You can also use a vegan egg replacer. I like this one because it's exactly the same amount of calories and protein as real eggs."

Power Up Your Morning Coffee

Liezl Jayne Strydom.3Liezl Jayne Strydom/Instagram

"It's probably the easiest iced coffee that I know how to make. It's got seven grams of protein in it," Liezl explains about her morning drink. She recommends using soy milk for its superior protein content: "I really like soy milk at the moment because it's got so much protein in it compared to other plant milk, and it's so much more creamy."

10-Minute Mexican-Inspired Lunch

Liezl Jayne Strydom.4Liezl Jayne Strydom/Instagram

"When I think back to the time when I was trying to lose weight, this is the kind of thing that I would've eaten for lunch a lot," Liezl shares about her Mexican-inspired black bean salad. "It is so quick, and it just hits the spot. It's a very good lunch. You can make it in 10 minutes." The 400-calorie lunch combines black beans, avocado, fresh vegetables, and a measured portion of tortilla chips for a satisfying crunch.

Beat the Afternoon Sweet Tooth

Liezl Jayne Strydom.5Liezl Jayne Strydom/Instagram

"I pretty much always have a sweet tooth after lunch. I just want something sweet," Liezl admits. Her solution? A three-ingredient mango protein smoothie. "This tastes like a milkshake," she says while packing 25 grams of protein. "Having a smoothie is such an easy way to get a lot of protein into a meal, especially if you want it from plant-based sources."

Meal-Prep Magic: Dinner Done Right

Liezl Jayne Strydom.8Liezl Jayne Strydom/Instagram

"I almost always make something very simple for dinner because usually I'm busy working on something in the late afternoon," Liezl reveals. Her solution is smart meal prepping: "What I usually do when I'm making dinner is just make enough for a few servings and then I only have to cook dinner once or twice a week."

Quick and Flavorful Honey Chicken

Liezl Jayne Strydom.7Liezl Jayne Strydom/Instagram

"This is not just going to be any old boring rice and chicken," Liezl promises. She creates a simple honey-sriracha sauce that transforms basic chicken into a crave-worthy dinner. "Meal prepping doesn't always have to be this big whole thing. You can just do it while you're making dinner anyway, it just makes sense."

Smart Evening Snacking Strategies

Liezl Jayne Strydom.9Liezl Jayne Strydom/Instagram

"If you are still hungry after dinner or you stay up late and then you're hungry because you've been up for a long time after dinner, this is a great little snack," Liezl suggests. She recommends hummus with fresh vegetables, explaining, "It's a high protein, high fiber snack before bed and it's very simple. I don't like eating lots of sugary foods before bed."

RELATED: The 8 Best Foods to Curb Cravings and Losing Weight

Flexible Calorie Customization

Diet,,Dieting,Hand,Of,Asian,Young,Woman,,Girl,Write,DietShutterstock

"That is how easy it is to customize this meal plan," Liezl explains, breaking down portion adjustments. For 1,200 calories, she suggests sticking to main meals: "You can have the breakfast, the lunch, and the dinner, which are all roughly 400 calories." For 1,800 calories, she recommends including all snacks and drinks while maintaining satisfaction throughout the day.

Make It Work for Your Lifestyle

Liezl Jayne Strydom.13Liezl Jayne Strydom/Instagram

"We're all different. We all need a different amount of calories to lose weight in a healthy way," Liezl emphasizes. She encourages readers to adapt the plan to their needs: "You can mix and match the meals and the snacks from this video and also those ones to get a meal plan with meals that you really like."

Track Your Success

Liezl Jayne Strydom.11Liezl Jayne Strydom/Instagram

"I found a whole lot of my old food journals from when I was trying to lose weight," Liezl shares, highlighting the importance of documentation. She suggests keeping track of successful meals and recipes: "This is where I wrote all the recipes that I really loved." This practice helped her identify what worked best for her weight loss journey and can help you do the same.

Sustainable Habits for Long-Term Success

Liezl Jayne Strydom.12Liezl Jayne Strydom/Instagram

"The thing that I really struggled with was finding lower calorie meals that were still balanced with all the food groups and that didn't leave me feeling hungry," Liezl reflects. Her solution was to create satisfying meals that could be easily maintained in the long term. By focusing on protein-rich, filling foods and flexible meal planning, she developed sustainable habits that led to lasting weight loss success.

The Science Behind Protein and Weight Loss

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

"Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction," reports Mayo Clinic. This explains why Liezl's protein-rich meals were so effective for weight loss. The Cleveland Clinic recommends "1 to 1.5 grams of protein per pound of goal weight" for those who exercise regularly, making Liezl's 100+ grams of daily protein align perfectly with expert recommendations.

RELATED: 5 Easy-to-Follow Rules for Cutting Sugar Without Feeling Deprived

Strategic Meal Timing for Better Results

Beautiful,Young,Woman,Holding,A,Plate,With,Food,,Diet,AndShutterstock

"Consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management," states Mayo Clinic. This validates Liezl's emphasis on protein-rich breakfasts. The National Institutes of Health adds, "Eating during inactive periods, such as late at night, can disrupt the body's internal clock," supporting Liezl's approach to lighter, protein-based evening snacks.

The Power of Meal Prep in Weight Loss

Meal,Prep,Containers,With,Healthy,High,Protein,Food,Prepped,,CookedShutterstock

"Regular meal preparation is linked to healthier eating habits, increased fruit and vegetable intake, and reduced consumption of processed foods," reports Mayo Clinic. Harvard Health adds, "Preparing meals in advance allows for better portion control, reducing the likelihood of overeating." This scientific backing reinforces Liezl's emphasis on meal prepping her dinner portions.

Setting Realistic Weight Loss Goals

Lose,10,PoundsShutterstock

"A safe and sustainable rate of weight loss is 1 to 2 pounds per week," advises Mayo Clinic. The National Weight Control Registry notes that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year." These statistics highlight why Liezl's balanced, sustainable approach to meal planning works for long-term success.

Balanced Nutrition for Lasting Results

Balanced,Healthy,FoodShutterstock

According to Mayo Clinic, "A balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health highlights that "dietary fiber plays a critical role in weight management by promoting satiety and reducing overall calorie intake." This explains why Liezl's meals combine protein with fiber-rich vegetables and complex carbohydrates.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Stay Hydrated for Better Results

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

"Staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness," advises WebMD. This is especially relevant when following Liezl's protein-rich meal plan, as "hydration helps with protein metabolism."

Maintaining Your Weight Loss Success

Young,Sporty,Attractive,Woman,Doing,Toning,Pilates,Exercise,For,AbsShutterstock

The National Weight Control Registry reports that successful weight maintainers share common habits: "engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." These findings align with Liezl's structured approach to meal planning and regular eating schedule.

The Importance of Nutrient Timing

Dietician,Holding,A,Clock,With,Vitamins,,Healthy,Diet,And,NutritionShutterstock

"Distributing protein intake evenly across meals is crucial for weight loss," states research cited by the New York Post. This validates Liezl's approach of incorporating protein into every meal and snack throughout the day, from her morning eggs to her evening hummus snack. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

We've all been there – trying to lose weight while battling constant hunger and complicated meal plans. Weight loss coachLiezl Jayne Strydom found a better way. After losing 42 pounds through simple meal prepping and balanced nutrition, she's sharing her practical approach to sustainable weight loss. "I used to try so many different things," says Liezl. "What really worked was finding lower-calorie meals that were still balanced with all the food groups and didn't leave me feeling hungry." Read on to discover her favorite recipes that make weight loss both doable and delicious.


Your Complete Weight Loss Menu: High Protein, No Hunger

"If you ate all of this, you'd be getting more than a hundred grams of protein for the day," Liezl explains in the post. She designed the menu to be dairy-free and gluten-free, with vegan options available. "Everything is customizable, so you can make this meal plan work whether you want to lose weight or just want some healthy meals."

The Power of Protein

Recent research supports Liezl's protein-focused approach. The Cleveland Clinic recommends consuming 1 to 1.5 grams of protein per pound of goal weight for weight loss, while Mayo Clinic research shows that protein decreases hunger hormones and increases feelings of fullness. Studies confirm that 25-30 grams of protein per meal helps preserve muscle mass during weight loss. Let's see how Liezl incorporates this science into her daily meals, starting with breakfast.

RELATED:This Food Can Trigger a 15% BMI Weight Loss—But You're Probably Not Eating It

Start Your Day Strong: 5-Minute Power Breakfast

"Breakfast is just five minutes to put together, which is a good thing when you're hungry," Liezl explains. Her go-to morning meal is spinach fried eggs on toast, paired with a protein-packed iced coffee. "I love this for breakfast because it's really simple, but it feels a little bit more special than just regular fried eggs on toast and it's nice and filling."

Science of Breakfast Timing

Mayo Clinic confirms that consuming at least 30 grams of protein at breakfast enhances feelings of fullness and aids in weight management. The NIH adds that consistent meal timing aligns with our body's natural rhythms, potentially reducing the risk of obesity and improving metabolic health. To boost her morning protein intake even further, Liezl has developed a simple coffee hack that adds extra nutrition without extra effort.

RELATED:10 Workout Mistakes This Fitness Expert Wants You to Stop Making

The Ultimate Protein Coffee Hack

@liezljayne

the easiest protein iced coffee (dairy free)

"This is probably the easiest iced coffee that I know how to make," Liezl shares. "I really like soy milk because it's got so much protein compared to other plant milks and it's so much more creamy. Just look at all this foam - I basically did nothing. I just shook the carton a little bit before I poured it in." With breakfast handled, let's look at how Liezl tackles the next important meal of the day.

Smart Lunch Planning

"This is the kind of thing that I would've eaten for lunch a lot when losing weight," Liezl shares about her Mexican bean salad. "It's quick and just hits the spot." The meal comes together in 10 minutes and includes portioned tortilla chips. "You can use about 140 calories worth of tortilla chips, which I find is usually the serving size on most bags."

Science of Portion Control & Strategic Snacking

Harvard Health says that preparing meals in advance allows for better portion control, reducing the likelihood of overeating. Mayo Clinic adds that meal planning is associated with better dietary quality and adherence to nutritional guidelines, contributing to weight loss success. This planned approach becomes especially important when dealing with between-meal cravings.

Beat the Afternoon Sweet Tooth

"I pretty much always have a sweet tooth after lunch. I just want something sweet," Liezl admits. Her solution? A protein-packed mango smoothie. "This has been one of my favorite smoothies for years. It's a great pre or post workout snack if you want that, or just a little sweet tooth satisfier." The timing of this snack is no accident – it's strategically placed to maintain steady energy levels throughout the day.

The Science of Smart Snacking

According to the National Institutes of Health, timing our meals and snacks properly can significantly impact weight management. Their research shows that spreading protein intake throughout the day, as Liezl does with her smoothie, helps maintain steady energy levels and better appetite control. This strategic approach to nutrition continues into dinner time.

Meal Prep Magic: Honey Chicken Dinner

"I almost always make something simple for dinner because I'm usually busy working late in the afternoon," Liezl explains. Her honey chicken with rice and green beans makes four servings at once. "Meal prepping doesn't always have to be this big whole thing. You can just do it while you're making dinner anyway, it just makes sense."

RELATED:Personal Trainer Reveals 13 Simple Rules That Helped Her Lose 76 Pounds

The Science of Meal Prep Success

Mayo Clinic says that "individuals who consistently prepare meals are more likely to maintain weight loss over the long term." Their studies show that regular meal preparation leads to healthier eating habits, increased vegetable intake, and reduced consumption of processed foods. But what about those late-night hunger pangs that can derail even the best-planned day?

Evening Snacking Done Right

"If you stay up late and then you're hungry because you've been up for a long time after dinner, this is a great little snack," Liezl recommends about her hummus and veggie plate. "It's a high protein, high fiber snack before bed. I don't like eating lots of sugary foods before bed, so this is perfect."

The Truth About Late-Night Eating

NIH supports Liezl's approach to evening snacking, noting that eating during inactive periods can disrupt the body's internal clock. Harvard Health adds that high-fiber foods like vegetables combined with protein promote satiety and reduce overall calorie intake. This scientific backing extends to how Liezl structures her entire meal plan's flexibility.

Make It Work for You: Flexible Calorie Options

"We're all different. We all need a different amount of calories to lose weight in a healthy way," Liezl emphasizes. She breaks down how to adjust portions: "For 1,200 calories, you can have the breakfast, the lunch, and the dinner. For 1,400 calories, add the hummus dip snack. For 1,600 calories, include the mango protein smoothie instead of the hummus. And for 1,800 calories, enjoy everything!"

RELATED:Trainer Lost 45 Pounds With These 12 Food Swaps That Anyone Can Make

Sustainable Weight Loss: What Research Shows

Mayo Clinic says that a safe and sustainable rate of weight loss is 1 to 2 pounds per week. The National Weight Control Registry reports that about 20% of people who lose at least 10% of their body weight maintain it for at least a year, with key success factors including consistent eating patterns and regular self-monitoring - exactly what Liezl's approach promotes.

Your Path to Success

"You can mix and match the meals and snacks to get a meal plan with meals that you really like," Liezl suggests. Don’t forget to stay hydrated – scientists recommend 8-10 cups of water daily, especially when increasing protein intake, to support metabolism and reduce hunger. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Hailey Gorski (@thetipsykale_dietician) is an LA-based dietician and social media influencer whose goal is to help women take a “holistic” approach to diet and weight loss. In one of her many viral videos, she reveals a few easy ways to get back into shape for summer, using one of her client’s quick transformations as an example. According to Hailey, she made a “real change” to her lifestyle, “which is habits and a better relationship with food,” she said. “So here's how she really made this transformation in just one month.”


Try Lower Calorie Cocktails

@thetipsykale_dietitian

Holistic Girl Summer is the new Hot Girl Summer 😌💅🏻 #dietitian #weightloss #weightlosstips #nutritioncoach

According to Hailey, her client didn’t have to “cut out alcohol and miss out on her best friend's bachelor party.” Instead, “she enjoyed one to two finer cocktails and switched to a lower calorie, lower sugar option,” she said. While still tracking her nutrition progress, she felt confident. She didn't feel like she deprived herself, and she didn't feel guilty.”

Educate Yourself on Nutrition

Hailey_Gorski_thetipsykale_dietician2thetipsykale_dietitian/Instagram

“Did she obsessively track calories on MyFitnessPal? Nope. She tracked when she could so she could establish awareness around what she's eating to learn more about calorie density and different foods but also understand her snacking was intentional and unintentional,” Hailey continues.

Related: I Added These Simple Things to My Walking and Pilates Routine And Now I See a Difference

Take Progress Photos

Hailey_Gorski_thetipsykale_dietician1thetipsykale_dietitian/TikTok

You don’t need to weigh yourself daily. Instead of “using the number on the scale as her only metric of success,” Hailey’s client “also used progress photos,” she says.

Eat in a “Moderate Calorie Deficit”

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

Finally, her clients didn’t starve themselves. “She focused on a moderate calorie deficit, not subtracting from her diet, but adding in foods like protein and high fiber, carbs and fruit,” she says.

Choose Weight Loss Programs “Tailored to You”

Hailey_Gorski_thetipsykale_dietician4thetipsykale_dietitian/Instagram

“The weight loss industry has created a stigma around weight loss,” Hailey concludes. “As a dietician, there is nothing wrong with wanting to lose weight, as long as you have a healthy intention, are seeking programs that are tailored to you, and that will improve your relationship with your food and your body.”

Related: #1 Hack to Make Maintaining Your Weight Loss Easy, According to Nutritionist

These Are “Sustainable Choices,” an Expert Agrees

tara_collingwooddietdivatara/Instagram

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her suggestions. “These are all excellent changes and are all sustainable choices,” she tells Body Network. “It proves that you don’t need to do drastic diets or intense workouts to still make a difference and get results.”

💪🔥Body Booster: The most important thing to focus on when losing weight is staying in a caloric deficit. Use an online calculator to determine how much you can eat with your activity level and still lose weight. 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.

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert
Instagram/@christinestines
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 burn fat without having to go on a weight loss drug? According to an expert, there are some foods you can eat to activate the GLP-1 hormone without a jab. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new social media post, she unveils a list of fat-burning foods that work similarly to Ozempic. “I don’t know who needs to hear this but…You can get the same effects as Ozempic by eating these foods before meals,” she writes.

Balancing Your Gut Naturally Boosts GLP-1 Hormones

She starts by revealing one of the keys to naturally boosting your GLP-1 hormones, “that’s what's in those weight loss shots,” What is it? a “balanced gut,” she reveals.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Here’s How It Works

“GLP 1 is created in the gut and an imbalance means you're doing to produce less of it. Why do we want to produce GLP-1? It “increases sensitivity to insulin, regulates blood sugar levels, makes you feel full, reduces your cravings, reduces your appetite its even been shown to protect your heart,” she says. “All things that are very helpful if you are trying to lose weight.”

Incorporate Probiotic and Prebiotic Food Into Your Diet

The way to do this is “incorporating pre and pro-biotic foods,” she reveals. “Especially eating them before your regular meals can help with the gut microbiome,” she says. She goes onto reveal the prebiotic or probiotic foods that will help trigger the GLP-1 hormone.

Prebiotic Foods: Garlic

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Garlic might be stinky but it’s great for your gut. It contains inulin and fructooligosaccharides, which promote the growth of beneficial gut bacteria. It is also low in calories (just 4.5 calories per clove) and is easy to incorporate into your diet. It can be consumed raw, roasted, or added to various dishes for flavor.

Prebiotic Foods: Onions

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Onions are another gut-balancing veggie with a pungent smell and taste. They are rich in inulin and fructooligosaccharides, which support digestive health. They are also low in calories, with an entire medium onion containing just 44. They are also versatile. Add them raw to your salad, cook with them, or use them as a flavor enhancer.

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

Prebiotic Foods: Asparagus

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Asparagus is another veggie you shouldn’t sleep on for fat-burning. According to research, it is a good source of inulin, promoting the growth of beneficial gut bacteria. It is also low in calories, with one cup (134g) of raw asparagus just 27 calories. You can eat it raw, but it tastes better cooked – steamed, grilled, roasted, or sauteed.

Prebiotic Foods: Leeks

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Leeks contain inulin and are part of the same family as onions and garlic, offering similar prebiotic benefits. One leek (89g) contains just 54 calories. How can you eat them? Add them to soups or stews, or sautée them as a side dish/

Prebiotic Foods: Chicory Root

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Chicory root is another root veggie that is high in inulin. Sometimes used as a coffee substitute or additive, it contains about 72 calories per 100g. How can you eat it? Drink it as tea, add it to coffee, or use it in cooking as a flavor enhancer.

Prebiotic Foods: Unripe Bananas

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Unripe bananas may not taste great, but they contain resistant starch, which acts as a prebiotic. The best way to consume it is by adding it to a smoothie, so you can avoid the bitter taste. One medium unripe banana (118g) has about 105 calories.

Prebiotic Foods: Legumes (Lentils, Chickpeas)

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Legumes, including lentils and chickpeas, are another great fat-burning food. The fibrous veggies are rich in galactooligosaccharides, promoting gut health. One cup (198g) of cooked lentils contains about 230 calories and can be used in soups, salads, or as a side dish. Chickpeas are great for tossing in salads or mashing into a hummus dip.

Prebiotic Foods: Oats

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There are many reasons to eat oats, and fat-burning is one of them. They contain beta-glucan, a prebiotic fiber that supports digestive health. While one cup (81g) of dry oats provides about 307 calories, it is high in fiber and keeps you full. A great way to eat it is as oatmeal or overnight oats. You can also add to smoothies or baked goods.

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

Prebiotic Foods: Flaxseeds

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Flaxseeds are rich in lignans and fiber, which support gut health. One tablespoon (10g) of ground flaxseeds contains about 55 calories. You can add flax seeds to smoothies, yogurt, or baked goods.

Prebiotic Foods: Berries (Blueberries, Strawberries)

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Berries are a sweet and tasty way to burn fat. Blueberries and strawberries contain polyphenols that act as prebiotics, revving up your fat-burning mechanism. One cup (148g) of blueberries has 84 calories, and one cup of strawberries has 49.

Probiotic Foods: Kefir Greek Yogurt

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The first item on her probiotic list? Kefir Greek yogurt: The drink is rich in probiotics and protein – and it’s delicious. One cup (245g) contains about 150 calories. You can drink it out of the bottle or add it to smoothies.

Probiotic Foods: Kimchi

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Kimchi, a fermented Korean dish made out of cabbage or radish, is rich in probiotics and vitamins. One cup (150g) of kimchi contains about 23 calories and is usually eaten as a side dish or as a topping for sandwiches and also added to stir-fries.

Probiotic Foods: Sauerkraut

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Sauerkraut, fermented cabbage, is also rich in probiotics and vitamin C. One cup (142g) of sauerkraut provides about 27 calories. Some people eat it as a side dish, while others add it to hot dogs, sausages, or other foods.

Probiotic Foods: Kombucha

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Kombucha, a popular fermented tea beverage, is packed with probiotics and antioxidants with gut-balancing benefits. While exact numbers depend on the brand, one cup (240ml) of kombucha typically contains 30-50 calories and can be consumed as a drink straight out of the bottle.

Probiotic Foods: Miso

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Miso, fermented soybean paste, is rich in probiotics and protein. One tablespoon (18g) of miso contains about 30 calories. It is a tasty and gut-boosting ingredient for soups, marinades, and dressings.

Probiotic Foods: Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Tempeh, an alternative to tofu, is a fermented soybean product high in probiotics and protein. A 3-ounce (84g) serving of tempeh contains about 160 calories. It’s incredibly versatile, as it can be grilled, baked, or used as a meat substitute.

Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)

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Fermented cheeses, including Gouda and Cheddar, also contain probiotics and are rich in calcium. One ounce (28g) of cheddar cheese provides about 114 calories. Eat it as a snack or add it to various dishes, including eggs.

Probiotic Foods: Pickles (Fermented)

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Pickles, a popular fermented food, contain probiotics and are low in calories. One large pickle (135g) contains about 16 calories. Eat a pickle spear or add slices to sandwiches and burgers. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

David Thurin MovementbyDavid
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Evidence-Based

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

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

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

"We drive, we sit at desks, we come home, and then we sit on the couch," says movement and flexibility coach David Thurin, who helps millions break free from the effects of prolonged sitting through his science-based approach to flexibility. With over 8 million followers across social media (@movementbydavid), David has turned everyday spaces like kitchens into opportunities for movement. These ten stretches take just minutes to perform but can help desk workers feel more flexible and energized throughout their day.

1. Hip Flexor Release: Your First Defense Against Sitting

"The hip flexor is just one of those muscles that we all really need to stretch because we sit down all the time," David explains in his video. Start in a lunge position with one leg behind you, toe pointed out. Push your hips down toward the floor and hold. For a deeper variation, reach back and grab your leg while maintaining the position. Hold for 30 seconds on each side.

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

2. Standing Forward Fold: The Elephant Walk

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This stretch doubles as both a nerve floss and hamstring stretch. Stand and reach toward the ground—David emphasizes that it's okay if you can't reach the floor. Bend both knees, then alternate straightening one leg at a time. "Wherever you feel best is where you're going to do it," he advises. Challenge yourself with a final hold stretching both legs simultaneously.

3. Wide-Legged Forward Fold: The Pancake Stretch

Female yoga instructor practicing Upavistha Konasana, seated wide legged forward fold pose for exercise on yoga mat. Exercise for healthcare as lifestyle.

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"If you're trying to do your middle splits, this is probably the best stretch," David shares. Sit with legs spread wide, reaching forward. If reaching forward is challenging, he suggests leaning against a wall with a flat back. For maximum benefit, flex your quads to keep knees straight, and gently shift side to side to "dig into that muscle a little bit."

4. Figure Four: Secret Weapon for Lower Back Relief

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This is David's favorite stretch, and it's especially beneficial for desk workers. Lie down, cross one ankle over the opposite knee, and hold. "Instead of pulling it all the way into your chest," David instructs, "hold the tension and focus on bringing your tailbone down to the floor." This targets the piriformis muscle and helps with sciatica.

5. Lat Stretch: Upper Body Freedom

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Position yourself on all fours and sink your chest toward the floor. "The goal is to feel it at the back side of that armpit," David explains. He recommends pointing thumbs toward the ceiling for comfort. This stretch is crucial because "we almost never use our lats in a full range of motion in everyday life."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Spinal Side Bend: Core Length

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Sitting tall, raise one arm up and stretch it over to the side. The key, David emphasizes, is keeping both hip bones grounded: "Make sure that you're not lifting up one side of your hips." Imagine creating an arc from your pinky to your sitting bone.

7. Seated Twist: Spinal Mobility

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This active stretch helps release tension throughout the spine. Twist to each side, holding briefly. "Three, two, one, and back," David counts, demonstrating the rhythm of this movement. Follow with gentle side-to-side swaying to release tension.

8. Deep Forward Fold Hold

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After warming up with elephant walks, challenge yourself with a sustained forward fold. David guides you to "stretch them out, hold, and relax," repeating this sequence three times for maximum benefit.

9. Advanced Hip Flexor Reach

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Building on the basic hip flexor stretch, reach back and hold your foot while maintaining the lunge position. David notes that if this variation feels too intense, "just stick with the first one, letting as much tension as possible leave the body."

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

10. Final Integration: The Full-Body Release

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End your routine by gently swaying side to side, allowing tension to release from the entire body. "If you're really focused on gaining flexibility," David advises, "I recommend holding each one of those stretches for a total of a minute and 30 seconds to two minutes."

Remember:

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  • Hold each stretch for about 30 seconds
  • Breathe deeply throughout
  • Stay relaxed but focused
  • Feel the stretch without pain
  • Choose variations that match your flexibility level.
Pro Tip: David suggests doing this routine three times if you're serious about improving flexibility. "Doing each stretch for two minutes is really boring," he admits, "so I break it up into sets. Just do that whole routine three times. It's the easiest way to get it done." And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
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 stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

What Makes a Processed Food "Healthy"?

"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"

The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.

Read on to learn nutritionist-approved processed foods.

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

1. Extra Virgin Olive Oil

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Despite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

2. Greek Yogurt

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Harvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

3. Canned Legumes

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The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

4. Wholegrain Bread

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NHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

5. Frozen Vegetables

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According to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

6. Fermented Foods

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Dr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

7. Canned Fish

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Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

8. Natural Cheese

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While cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

9. Wholegrain Cereals

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Heart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

10. Dried Fruits and Beef Jerky

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When made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.


RELATED:20 Superfoods for People Over 50

Making Smart Choices

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The key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

Remember these guidelines when shopping:

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  • Look for minimal ingredient lists
  • Choose items with recognizable ingredients
  • Avoid artificial additives and excessive added sugars
  • Consider the processing method
  • Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week