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10 Weight Loss Foods I Buy Every Week, as a Nutritionist

Here is exactly what is on her shopping list for losing weight.

FACT CHECKED BY Christopher Roback
Autumn Bates
FACT CHECKED BY Christopher Roback

Autumn Bates (@autumbates) is a Clinical Nutritionist who has a Master's in Nutrition Human Performance and a social media influencer with hundreds of thousands of followers. Her videos, which focus on healthy eating, weight loss, and intermittent fasting, regularly go viral – including one recent segment where she reveals ten foods that help her lose weight. “Today, I'm sharing ten foods I buy every week as a nutritionist,” she says. “To date, I've currently hit my weight loss and fat loss goals, and it's largely due to these foods that I've been eating a lot of.”


1. Eggs

“The first thing that I've been buying every single week are eggs,” Autumn reveals, adding that she buys “a lot of eggs” because she eats a lot of eggs. “Eggs are a great source of protein to help with the body recomposition goal, but they're also so satiating and especially when you're on a weight loss or a wellness journey, it's so much easier to achieve that and to maintain it when you're not hungry,” she adds. “I make scrambled eggs with bacon or I have eggs in my protein waffles. Either way, we go through a lot of eggs. We probably go through about at least 24 if not 36 eggs per week between myself and my husband.” Research agrees that consuming more protein can help reduce body weight (BW) and also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

2. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

The second thing Autumn buys every single week is cottage cheese. “Now, cottage cheese is forever a favorite meal item for me because it's super fast, it's super easy, it requires zero cooking, and it's actually really high in protein,” she points out. “I often use cottage cheese for either my breakfast, because I'm using intermittent fasting, or my lunch.” She explains that she will get a large container of cottage cheese and scoop out half, “which equates to about 28, 30 ish grams of protein.” She then adds “some nuts or almond butter and some type of fruit” for the perfect meals. “Literally takes minutes to put together, so easy,” she says about the “no cook” meal. She opts for the full fat version of cottage cheese, which “is because the fat combined with the protein in cottage cheese really helps to raise satiety and helps prevent hunger and cravings so much more so than just regular low fat options” because “both fat and protein raise our satiety hormones.” Are you afraid of buying full-fat dairy products? Don’t be. Science supports Autumn’s claims that higher fat dairy promotes satiety. There are also studies that it may even protect against heart disease and lower the risk of stroke.

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

3. Zero Sugar Dark Chocolate Chips

Autumn_Bates_chocolate_chipsAutumn Bates/YouTube

She also buys zero sugar dark chocolate chips, revealing that she makes chocolate chip protein waffles with them. “Trevor, my husband, and I make literally like 36 waffles each week. We batch them all at once and then store them in the freezer. So all we have to do is pop it in the toaster when we're ready to eat it and it's good to go. And we add in about a tablespoon of the zero sugar dark chocolate chips to each serving,” she explains. “It's just a nice little fun treat and it doesn't have added sugar.”

4. Apples

Red,And,Green,Apples.,Apples,fruitShutterstock

Apples, “specifically honey crisp apples,” are next on her shopping list. “Now, this might sound like an odd addition because apples are going to be a little bit higher in sugar than some other fruits like raspberries or strawberries, but I've been really focusing on low glycemic load, which is a measurement of how much various foods have an actual impact on our blood sugar level,” Autumn explains. “Apples are surprisingly low glycemic load, even though they do have a little bit higher of a sugar content. She has “one per day” and sometimes pairs with her cottage cheese bowl, to get “the additional protein and fat from the cottage cheese bowl, which then just helps to further lower the glycemic load of the overall meal.”

5. Kale

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

The fifth thing she’s been “buying every single week” is kale. “I was off the kale bandwagon for a while, wasn't really craving it, but since it was the season for kale, it's like my taste buds just were wanting it again. And for the last three or four months, I've literally been obsessing over it,” Autumn says. “I've been having kale in so many different forms like sauteed or baked, but mostly in this marinated kale salad that I've been making. Oh my gosh, it's so good. I take kale, marinate it with some Dijon mustard, olive oil, balsamic vinegar and salt, and then I top it with roasted fall veggies and onions and garlic and some grilled chicken. Oh my gosh, it's so simple. It's so good.”

6. Siggi’s Skyr

Autumn_Bates_Siggis_yogurtAutumn Bates/YouTube

“The sixth thing I've been buying every single week is Siggi’s simple ingredient skyr,” says Autumn. She explains that she makes her own greek yogurt, but that the protein content in Siggi’s is high. It’s the only skyr option that also comes in full fat or whole milk. And just like with the cottage cheese, I make sure to go for the full fat option for satiety purposes, so I'm not hungry and craving sugar,” she explains. She usually eats it on top of her protein waffles, “so I'm getting that extra hit of protein from my topping,” she says.

7. Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Carrots are another repeat veggie on her shopping list. She explains that while some people think the root veggie is high in sugar, “actually carrots are also very low glycemic load, which means it doesn't really have a big impact on blood sugar levels,” she says, adding that they are a great alternative to sweet potato, a “more medium glycemic load.” She often roasts them with “a little bit of cumin, maybe some paprika and ground garlic.”

Related: 5 Ways to Look Better in Bed

8. Nut Pods

Autumn_Bates_nut_podsAutumn Bates/YouTube

The eighth thing I've been having every single week are Nut Pods, a cream alternative that she adds to her coffee, “because it is a zero sugar coffee creamer that comes in some fun different flavors without sketchy ingredients.” One of her go-tos is their vanilla flavor and also eggnog. “When you're on a weight loss journey, it's so important to actually eat foods that you enjoy and doesn't make you feel like you're missing out on life. Otherwise, it's really easy to go off track and eat foods that don't support your goals, especially during the holidays. That's where having something like Nut Pods where it adds in a little bit of flavor without having that added sugar was a really nice addition during my weight journey.”

9. Broccoli and Cauliflower

Fresh cauliflower on wooden tableShutterstock

The ninth thing she buys weekly is broccoli and cauliflower. “Now, the reason why I buy each of these every single week is because I either have it raw in my Sunday salad or I'll chop it up, roast it, and have it in something like my kale salad that I mentioned earlier,” she said, revealing a hack. “I'm not sure if you guys have tried this before, but if you take these stalks from broccoli and you just peel off that outer edge and you roast that up, that's honestly the best part about broccoli,” she says. “Roasting up these fall veggies, adding on even just salt and olive oil, but sometimes adding on like that ground garlic ground onion is such an easy, delicious and simple side dish that's also low glycemic load.”

Related: 13 Diet Tips That Help Firm Up Your Butt

10. Whole Milk

Woman drinking milkShutterstock

The 10th thing she’s been buying every single week is whole milk. “Now, ironically, I actually don't have it right now because it is toward the end of the week and I ran out, but with the whole milk, I use that to make my zero added sugar protein hot chocolate with my chocolate protein powder,” she explains. “This is my go-to treat when I feel like having something a little sweet during my weight loss journey because it has zero added sugar and provides 18 grams of complete protein. So especially on those days when maybe I was a little low on protein and I needed a little bump and I'm craving a little bit of sugar, this has been a game changer. I just combined the whole milk with a scoop of my zero sugar chocolate protein powder and a little bit of cocoa powder. Whisk that together, just heat it up to the temperature that I want and it.”

💪🔥Body Booster: While weight loss culture once promoted the idea that fat-free foods were better for weight loss, these days most experts agree that opting for full-fat options are a better option, as they promote satiety and may even protect against heart disease and lower the risk of stroke.

More For You

Autumn Bates
Copyright Autumn Bates/YouTube/Shutterstock

Standing in the grocery store aisle, overwhelmed by choices? You're not alone. Clinical nutritionistAutumn Bates, who lost 20 pounds postpartum using these exact strategies, shares her proven weekly shopping list that helped transform her health and energy levels. These 17 nutrient-dense foods form the foundation of her approach to sustainable weight management and overall wellness. By stocking your kitchen with these essentials, you'll be equipped to create satisfying, healthy meals that support your weight loss goals while maintaining steady energy throughout the day.

Your Foundation Foods for Weight Management

"I specifically choose whole milk because it's higher in vitamin K2, which is crucial for heart and bone health," Autumn says in her post. She recommends grass-fed options like Alexander A2 milk for its regenerative farming practices and superior nutrient profile. Along with milk, she includes full-fat skyr or cottage cheese, noting their high protein content is perfect for maintaining satiety during weight loss.

Lean Proteins That Support Fat Loss

Whole chicken serves as a primary protein source in Autumn's weekly menu. "I like getting a whole chicken and roasting it up. This helps prevent it from getting dry and is substantially less expensive," she explains. "Cooked with the skin and bone on, it helps release some of the collagen into the chicken," she adds, maximizing both nutrition and satisfaction.


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

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The Weight Loss Breakfast Essential

Eggs are non-negotiable in Autumn's weight management strategy. "Eggs are so rich in choline, which is so important for memory and brain health," she shares. Going through 3-4 dozen weekly, she emphasizes their role in her morning routine: "Most mornings, my breakfast has been scrambled eggs, which helps keep me full and focused."

Smart Carbs for Steady Energy

"I recently started to eat a little bit more bread and I had my mind changed fairly recently about bread," Autumn reveals. She alternates between Ezekiel bread and traditional sourdough, explaining, "Ezekiel bread is sprouted and has a combination of different legumes as well as grains, so you get actually a more complete protein source," which helps maintain stable blood sugar levels.

Blood Sugar Balancing Fruits

Berries play a crucial role in Autumn's weight loss strategy. "They tend to be higher in fiber and low glycemic load, which means they're not going to really spike the blood sugar level," she explains. This makes them perfect for satisfying sweet cravings without derailing progress.

Strategic Banana Usage

"We're not eating bananas just like on their own. We're eating it in combination with other protein, fat and fibers, which helps to really stabilize the blood sugar response," Autumn explains, highlighting how proper food combining supports weight management.

Healthy Fats for Lasting Satiety

"We don't use nut butters as a form of protein. We purely use it for a high quality source of fat," Autumn explains about her weekly peanut or almond butter purchases. She adds, "I do find it a great way to boost the fat content of the meal and help to prevent cravings later on."

The Gut-Health Game Changer

"It provides not only the minerals, but also the collagen that my body really desperately needs," Autumn says about her weekly bone broth purchase. This supports gut health, which she emphasizes is crucial for successful weight management.


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

Smart Coffee Strategy

"I made the switch over to the one-third caffeinated coffee," Autumn shares, noting how better sleep quality supports her weight management goals: "Because the caffeine is so low, I'm not having any troubles falling asleep at night."

Digestive Support for Better Results

Fresh ginger is a weekly essential in Autumn's weight loss toolkit. "The ginger helps stimulate the migrating motor complex, which helps to flush out left behind food and bacteria that normally causes bloating," she explains.

Fiber-Rich Fat Sources

Avocados serve as a primary healthy fat source. "It's actually surprisingly rich in fiber," she notes, making it perfect for maintaining fullness while supporting weight loss goals.

Plant-Based Milk Alternative

Unsweetened almond milk serves as a versatile base for protein smoothies and chia puddings. "Keeping things simple for myself so that I can still have high quality home cooked meals, but not overwhelm myself," Autumn explains.

Greens for Nutrient Density

"I like buying frozen over fresh most of the time because frozen is pre-cooked and then frozen, which means that it helps to break down some of those anti-nutrients," Autumn explains about her spinach and kale purchases, making these nutrient-dense foods more bioavailable.

Cruciferous Vegetables for Success

A rotation of cauliflower, Brussels sprouts, and broccoli provides filling fiber and essential nutrients. "So tasty. Also, my daughter Sage loves it," she shares about her simple roasted cauliflower preparation.

Versatile Pantry Staples

Canned pumpkin and coconut provide convenience without compromising nutrition. "Each has different benefits," she explains, using them to add creaminess and nutrients to various dishes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Protein Powder Secre

"I specifically developed my protein powder to actually taste great in recipes," Autumn shares about her final weekly essential. This helps her maintain adequate protein intake while satisfying sweet cravings, supporting her successful 20-pound postpartum weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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.

Autumn Bates (@autumbates) is a Clinical Nutritionist who has a Master's in Nutrition Human Performance and a social media influencer with hundreds of thousands of followers. Her videos, which focus on healthy eating, weight loss, and intermittent fasting, regularly go viral – including one recent segment where she reveals ten foods that help her lose weight. “Today, I'm sharing ten foods I buy every week as a nutritionist,” she says. “To date, I've currently hit my weight loss and fat loss goals, and it's largely due to these foods that I've been eating a lot of.”


1. Eggs

“The first thing that I've been buying every single week are eggs,” Autumn reveals, adding that she buys “a lot of eggs” because she eats a lot of eggs. “Eggs are a great source of protein to help with the body recomposition goal, but they're also so satiating and especially when you're on a weight loss or a wellness journey, it's so much easier to achieve that and to maintain it when you're not hungry,” she adds. “I make scrambled eggs with bacon or I have eggs in my protein waffles. Either way, we go through a lot of eggs. We probably go through about at least 24 if not 36 eggs per week between myself and my husband.” Research agrees that consuming more protein can help reduce body weight (BW) and also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

2. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

The second thing Autumn buys every single week is cottage cheese. “Now, cottage cheese is forever a favorite meal item for me because it's super fast, it's super easy, it requires zero cooking, and it's actually really high in protein,” she points out. “I often use cottage cheese for either my breakfast, because I'm using intermittent fasting, or my lunch.” She explains that she will get a large container of cottage cheese and scoop out half, “which equates to about 28, 30 ish grams of protein.” She then adds “some nuts or almond butter and some type of fruit” for the perfect meals. “Literally takes minutes to put together, so easy,” she says about the “no cook” meal. She opts for the full fat version of cottage cheese, which “is because the fat combined with the protein in cottage cheese really helps to raise satiety and helps prevent hunger and cravings so much more so than just regular low fat options” because “both fat and protein raise our satiety hormones.” Are you afraid of buying full-fat dairy products? Don’t be. Science supports Autumn’s claims that higher fat dairy promotes satiety. There are also studies that it may even protect against heart disease and lower the risk of stroke.

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

3. Zero Sugar Dark Chocolate Chips

Autumn_Bates_chocolate_chipsAutumn Bates/YouTube

She also buys zero sugar dark chocolate chips, revealing that she makes chocolate chip protein waffles with them. “Trevor, my husband, and I make literally like 36 waffles each week. We batch them all at once and then store them in the freezer. So all we have to do is pop it in the toaster when we're ready to eat it and it's good to go. And we add in about a tablespoon of the zero sugar dark chocolate chips to each serving,” she explains. “It's just a nice little fun treat and it doesn't have added sugar.”

4. Apples

Red,And,Green,Apples.,Apples,fruitShutterstock

Apples, “specifically honey crisp apples,” are next on her shopping list. “Now, this might sound like an odd addition because apples are going to be a little bit higher in sugar than some other fruits like raspberries or strawberries, but I've been really focusing on low glycemic load, which is a measurement of how much various foods have an actual impact on our blood sugar level,” Autumn explains. “Apples are surprisingly low glycemic load, even though they do have a little bit higher of a sugar content. She has “one per day” and sometimes pairs with her cottage cheese bowl, to get “the additional protein and fat from the cottage cheese bowl, which then just helps to further lower the glycemic load of the overall meal.”

5. Kale

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

The fifth thing she’s been “buying every single week” is kale. “I was off the kale bandwagon for a while, wasn't really craving it, but since it was the season for kale, it's like my taste buds just were wanting it again. And for the last three or four months, I've literally been obsessing over it,” Autumn says. “I've been having kale in so many different forms like sauteed or baked, but mostly in this marinated kale salad that I've been making. Oh my gosh, it's so good. I take kale, marinate it with some Dijon mustard, olive oil, balsamic vinegar and salt, and then I top it with roasted fall veggies and onions and garlic and some grilled chicken. Oh my gosh, it's so simple. It's so good.”

6. Siggi’s Skyr

Autumn_Bates_Siggis_yogurtAutumn Bates/YouTube

“The sixth thing I've been buying every single week is Siggi’s simple ingredient skyr,” says Autumn. She explains that she makes her own greek yogurt, but that the protein content in Siggi’s is high. It’s the only skyr option that also comes in full fat or whole milk. And just like with the cottage cheese, I make sure to go for the full fat option for satiety purposes, so I'm not hungry and craving sugar,” she explains. She usually eats it on top of her protein waffles, “so I'm getting that extra hit of protein from my topping,” she says.

7. Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Carrots are another repeat veggie on her shopping list. She explains that while some people think the root veggie is high in sugar, “actually carrots are also very low glycemic load, which means it doesn't really have a big impact on blood sugar levels,” she says, adding that they are a great alternative to sweet potato, a “more medium glycemic load.” She often roasts them with “a little bit of cumin, maybe some paprika and ground garlic.”

Related: 5 Ways to Look Better in Bed

8. Nut Pods

Autumn_Bates_nut_podsAutumn Bates/YouTube

The eighth thing I've been having every single week are Nut Pods, a cream alternative that she adds to her coffee, “because it is a zero sugar coffee creamer that comes in some fun different flavors without sketchy ingredients.” One of her go-tos is their vanilla flavor and also eggnog. “When you're on a weight loss journey, it's so important to actually eat foods that you enjoy and doesn't make you feel like you're missing out on life. Otherwise, it's really easy to go off track and eat foods that don't support your goals, especially during the holidays. That's where having something like Nut Pods where it adds in a little bit of flavor without having that added sugar was a really nice addition during my weight journey.”

9. Broccoli and Cauliflower

Fresh cauliflower on wooden tableShutterstock

The ninth thing she buys weekly is broccoli and cauliflower. “Now, the reason why I buy each of these every single week is because I either have it raw in my Sunday salad or I'll chop it up, roast it, and have it in something like my kale salad that I mentioned earlier,” she said, revealing a hack. “I'm not sure if you guys have tried this before, but if you take these stalks from broccoli and you just peel off that outer edge and you roast that up, that's honestly the best part about broccoli,” she says. “Roasting up these fall veggies, adding on even just salt and olive oil, but sometimes adding on like that ground garlic ground onion is such an easy, delicious and simple side dish that's also low glycemic load.”

Related: 13 Diet Tips That Help Firm Up Your Butt

10. Whole Milk

Woman drinking milkShutterstock

The 10th thing she’s been buying every single week is whole milk. “Now, ironically, I actually don't have it right now because it is toward the end of the week and I ran out, but with the whole milk, I use that to make my zero added sugar protein hot chocolate with my chocolate protein powder,” she explains. “This is my go-to treat when I feel like having something a little sweet during my weight loss journey because it has zero added sugar and provides 18 grams of complete protein. So especially on those days when maybe I was a little low on protein and I needed a little bump and I'm craving a little bit of sugar, this has been a game changer. I just combined the whole milk with a scoop of my zero sugar chocolate protein powder and a little bit of cocoa powder. Whisk that together, just heat it up to the temperature that I want and it.”

💪🔥Body Booster: While weight loss culture once promoted the idea that fat-free foods were better for weight loss, these days most experts agree that opting for full-fat options are a better option, as they promote satiety and may even protect against heart disease and lower the risk of stroke.

Amisha Sharma pocketdiets
Copyright pocketdiets/Instagram

Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
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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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

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

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

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

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

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

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat