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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.

What Happens to Your Body When You Eat Apples

An apple a day helps keep illness away.

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.

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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.

Apples are versatile, easily available, inexpensive, and perfect to have both at home and outside. “Apples are popular for a reason,” registered dietitian Amber Sommer, RD, LD, tells the Cleveland Clinic. “They’re easy to eat on the go, and they taste terrific. But what most people don’t know is that eating them regularly over time can provide a big health boost.” Here are 10 health benefits of apples that will encourage you to keep them in rotation.


Gut Health

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The pectin in apples acts as a prebiotic, encouraging the growth of healthy bacteria in the gut. The fiber in apples slows digestion, making them a satiating snack that helps keep you full. Apples also help with regular bowel movements.

Weight Loss

Portrait of young brunette beauty using household scale.Shutterstock

Apples are a low calorie food—one whole apple contains, on average, about 95 calories. This makes them a perfect snack to include as part of a weight loss regimen. Apples are also very hydrating as 85% of an apple is water.

Lowers Cholesterol

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Apples are shown to help lower “bad” LDL cholesterol thanks to soluble fiber. “Soluble fiber can reduce the absorption of cholesterol into your bloodstream,” according to the Mayo Clinic. “Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.”

Blood Sugar

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

The fiber in apples helps stabilize blood sugar. “When you want something sweet, eat fruit instead of other stuff,” according to Kate Kirley, MD, director of chronic disease prevention at the AMA. “The less you do to your fruit, the better. In other words, you don’t need to juice it or blend it—just grab a piece of fruit and eat it! If it’s hard to keep fresh fruit around, frozen fruit that doesn’t have added sugar is also a great option.”

Cancer Prevention

Doctor,,Patient,hospital,medical,healthShutterstock

Apples have been shown to help prevent tumors and support cancer recovery. “Apples are one of the fruits that boast a large amount of dietary fiber and polyphenol compounds that partner with gut microbes to create an environment that may reduce one’s risk of cancer,” says the National Foundation for Cancer Research. “This environment is predicted to reduce the risk of several specific cancers, including lung, bowel, mouth, digestive tract, and breast tumors, when compared to people who do not consume apples regularly.

Blood Pressure

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Research shows eating apples can help lower blood pressure. “A healthful diet is an effective first-line defense for preventing high blood pressure,” says Harvard Health. “It is an excellent initial treatment when blood pressure creeps into the unhealthy zone, and a perfect partner for medications.”

Lower Inflammation

Ripe red apples on table close upShutterstock

The fiber and quercetin in apples helps lower inflammation in the body. “Maybe it's true what they say about an apple a day. The star components of apples — fiber, vitamin C, pectin, and polyphenols — have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut,” says Harvard Health.

Longevity

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An apple a day can extend your lifespan, experts say. “One reason this fruit is so good for us is that the skin is packed with compounds called flavonoids, Dr. Michael Mosely tells the Daily Express. “Eating an apple a day has been shown to improve blood pressure, help people lose weight and has even been linked to a longer life.”

Antioxidants

Apple treeShutterstock

Apples are a rich source of antioxidants. “A medium apple averages about 6 milligrams of vitamin C, not much compared to the recommended daily intake of 75 to 90 milligrams for adults,” Karen Collins, R.D., tells NBC News. “But scientists have now calculated the antioxidant power of that apple is equal to more than 1,500 milligrams of vitamin C. The vast majority of its antioxidants come from flavonoids.”

Protection Against Obesity

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

Apples contain non-digestible compounds that help prevent obesity, according to research. The best type is Granny Smith, researchers say. “The nondigestible compounds in the Granny Smith apples actually changed the proportions of fecal bacteria from obese mice to be similar to that of lean mice," says food scientist Giuliana Noratto.

💪🔥Body Booster: Eating the skin on an apple means you get more fiber.

More For You

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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.

Apples are versatile, easily available, inexpensive, and perfect to have both at home and outside. “Apples are popular for a reason,” registered dietitian Amber Sommer, RD, LD, tells the Cleveland Clinic. “They’re easy to eat on the go, and they taste terrific. But what most people don’t know is that eating them regularly over time can provide a big health boost.” Here are 10 health benefits of apples that will encourage you to keep them in rotation.


Gut Health

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

The pectin in apples acts as a prebiotic, encouraging the growth of healthy bacteria in the gut. The fiber in apples slows digestion, making them a satiating snack that helps keep you full. Apples also help with regular bowel movements.

Weight Loss

Portrait of young brunette beauty using household scale.Shutterstock

Apples are a low calorie food—one whole apple contains, on average, about 95 calories. This makes them a perfect snack to include as part of a weight loss regimen. Apples are also very hydrating as 85% of an apple is water.

Lowers Cholesterol

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

Apples are shown to help lower “bad” LDL cholesterol thanks to soluble fiber. “Soluble fiber can reduce the absorption of cholesterol into your bloodstream,” according to the Mayo Clinic. “Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.”

Blood Sugar

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

The fiber in apples helps stabilize blood sugar. “When you want something sweet, eat fruit instead of other stuff,” according to Kate Kirley, MD, director of chronic disease prevention at the AMA. “The less you do to your fruit, the better. In other words, you don’t need to juice it or blend it—just grab a piece of fruit and eat it! If it’s hard to keep fresh fruit around, frozen fruit that doesn’t have added sugar is also a great option.”

Cancer Prevention

Doctor,,Patient,hospital,medical,healthShutterstock

Apples have been shown to help prevent tumors and support cancer recovery. “Apples are one of the fruits that boast a large amount of dietary fiber and polyphenol compounds that partner with gut microbes to create an environment that may reduce one’s risk of cancer,” says the National Foundation for Cancer Research. “This environment is predicted to reduce the risk of several specific cancers, including lung, bowel, mouth, digestive tract, and breast tumors, when compared to people who do not consume apples regularly.

Blood Pressure

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Research shows eating apples can help lower blood pressure. “A healthful diet is an effective first-line defense for preventing high blood pressure,” says Harvard Health. “It is an excellent initial treatment when blood pressure creeps into the unhealthy zone, and a perfect partner for medications.”

Lower Inflammation

Ripe red apples on table close upShutterstock

The fiber and quercetin in apples helps lower inflammation in the body. “Maybe it's true what they say about an apple a day. The star components of apples — fiber, vitamin C, pectin, and polyphenols — have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut,” says Harvard Health.

Longevity

Senior male having fun surfing during sunset time - Fit retired man training with surfboard on the beach - Elderly healthy people lifestyle and extreme sport conceptShutterstock

An apple a day can extend your lifespan, experts say. “One reason this fruit is so good for us is that the skin is packed with compounds called flavonoids, Dr. Michael Mosely tells the Daily Express. “Eating an apple a day has been shown to improve blood pressure, help people lose weight and has even been linked to a longer life.”

Antioxidants

Apple treeShutterstock

Apples are a rich source of antioxidants. “A medium apple averages about 6 milligrams of vitamin C, not much compared to the recommended daily intake of 75 to 90 milligrams for adults,” Karen Collins, R.D., tells NBC News. “But scientists have now calculated the antioxidant power of that apple is equal to more than 1,500 milligrams of vitamin C. The vast majority of its antioxidants come from flavonoids.”

Protection Against Obesity

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

Apples contain non-digestible compounds that help prevent obesity, according to research. The best type is Granny Smith, researchers say. “The nondigestible compounds in the Granny Smith apples actually changed the proportions of fecal bacteria from obese mice to be similar to that of lean mice," says food scientist Giuliana Noratto.

💪🔥Body Booster: Eating the skin on an apple means you get more fiber.

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.
Shutterstock
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.

Eating on the go can’t be avoided at times—we live busy lives, and many cultures simply don’t support sitting down at a table three times a day. But if you do get a chance to sit down and really focus on your food, it may positively impact your health, weight, and mental wellness. Here are things that happen to your body when you stop eating on the go.


Better Digestion

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Eating on the go can cause stress. “If you are eating while overloaded with stimuli and under stress, your body doesn't know that it's supposed to be digesting,” Carolyn Denton, LN, tells the University of Minnesota Twin Cities. “As you dash out the door in the morning, toast in hand, or eat lunch in front of a computer screen, or when anxiously worrying about the day or experiencing negative emotions tied to a relationship, the message you are giving your body is ‘don't digest.’”

Less Overeating

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Eating without distraction lets you focus on intuitive eating and knowing instinctively when it’s time to stop. If you’re eating while watching TV or on the computer, those signals are harder to notice. Not eating on the go means less mindless snacking and overeating.

Better Relationship With Food

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Food is so much more enjoyable when you can sit down and relax. “Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating,” says Harvard T.H. Chan School of Public Health. “Pause periodically to engage these senses.”

Enjoying Food

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Food is meant to be enjoyed and appreciated. Your meals fuel you and can positively impact your health and happiness. By sitting down and enjoying your food without distraction, you can really focus on how it tastes and makes you feel.

Weight Loss

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Eating without distractions can affect how much you eat and help you lose weight. “When you sit down for a meal, you eat more leisurely, which helps you manage your portion size and avoid extra calories,” gastroenterologist Mustafa Al-Shammari, MD, tells Henry Ford Health. “You also tend to chew your food more thoroughly when sitting, which aids digestion.”

Hunger and Fullness Cues

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Sitting down and eating mindfully may impact your hunger and fullness cues. “Hunger isn’t the only thing that influences how much we eat during the day,” Howard E. LeWine, MD, says via Harvard Health. “Attention and memory also play roles. For example, after you start eating, it takes 20 minutes or so before the brain begins to start sending out ‘I’m full’ or ‘I’m not hungry anymore’ signals that turn off your appetite. If you are hurrying or not paying attention, it’s easy to take in many more calories than you need in 20 minutes.”

Nutritious Options

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Making good meal choices is easier when you aren’t running around flustered. “Keep healthy food choices, such as fruits and vegetables, readily available in cabinets, cupboards, and the refrigerator to encourage mindful, healthy eating habits,” says Utah State University.

Expressing Gratitude

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Not eating on the go can encourage a spiritual aspect to your meal times. “Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table,” says Harvard Health. “Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.”

Satisfaction After Eating

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Acknowledging how nice your meal was leads to less hunger and cravings. “The benefits of mindful eating include making healthier choices, slower rate of eating, awareness of portion sizes, eating less by listening to our bodies hunger and satiety cues, enjoying food more, and increased satisfaction after eating,” Christine McKinney, RD LDN CDE, tells Johns Hopkins. ‘These benefits will also improve glycemic control.”

Healthier Food Choices

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Focusing on your food can encourage better choices. “Mindful eating can reduce your daily calorie intake,” Dr. LeWine says. “By paying attention to what you are putting into your mouth, you are more likely to make healthier food choices. And you will enjoy meals and snacks more fully. That’s a pretty good three-fer!” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

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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.

What is the most popular fruit in the United States? According to the International Fresh Produce Association, bananas. A 2022 survey found that 63 percent of Americans buy bananas annually, making them more popular than strawberries, grapes, and even apples. After all, bananas are inexpensive, readily available 365 days a year, and they are nutritious. Here is why you should be throwing bananas in your shopping cart every trip to the grocery store, according to Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com.


Bananas Are Good for Your Health

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“Bananas are rich in potassium, and potassium plays an essential role in muscle contraction and heart rhythm,” explains Taub-Dix. Bananas might also prevent muscle cramps, she adds.

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

They Offer a Boost of Energy

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“You’ll also get carbs from bananas that provide an energy boost,” she says, noting that they make a great post-workout snack. “Add a schmear of almond butter for sustained satisfaction and fullness.”

You Can Eat Them 30 to 60 Minutes Before a Workout

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Even if you don’t like to eat meals before you exercise, consider a banana for energy. “You might want to try a banana 30 to 60 minutes before you workout,” says Taub-Dix. “But they’re great any time of day.”

Eating Too Many May Cause Bloating

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You might not want to overdo it, however. “You can eat bananas every day, but just be aware that for some people, bananas can be constipating, which can cause you to feel heavy and bloated — not a very welcoming feeling when you’re ready to exercise,” she says.

Pair a Banana with Protein or Healthy Fat

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Mariana Dineen, registered dietitian and founder of Elemento Health, suggests pairing a banana with a source of protein or healthy fat, as it is an excellent way to create a more balanced nutritional profile. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says.

RELATED:The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

It Helps Slow Down the Absorption of Sugar Into Your Bloodstream

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She explains that eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

💪🔥Body Booster: Next time you eat a banana, try adding a little peanut butter or yogurt.

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.

You feel hungry, so you eat. But are you even hungry? And if the answer is yes, is there any way to curb your cravings so you eat less? The answer is yes, according to Jillian Michaels. The Biggest Loser star and the celebrated trainer reveals what to do in a new viral YouTube video. “All right guys, I have been seeing a ton of questions on all my social channels from you guys and all my app forums about curbing your appetite right now,” she says in the clip.


Are You Actually Hungry?

“So my first question is, are you actually physically hungry?” she asks in her post. “Because curbing your appetite physically and managing emotional eating are not the same thing. So the first thing I want you to look out for is when was the last time you've eaten? Have you eaten in the last two hours? If you have, it's highly unlikely that you're experiencing physical hunger.”

RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger

Are You Craving Something

Next question? “Does a Turkey sandwich sound good, or a steak or scrambled eggs, something that isn't salty or sugary? Does that sound appetizing to you?” she asks. “Because if it doesn't, once again, you're probably having cravings, but it's likely that your appetite has not kicked in.”

Do You Have Physical Signs of Hunger?

“Another question is, do you have signs of physical hunger? Are you lightheaded? Is your stomach growling? Do you feel dizzy? Do you feel weak? If so, yeah, your blood sugar could be low, but most likely, I'm guessing that's not happening,” she says.

You Can Trick Your Body Into Switching On Hormones That Make You Feel Full

“Let's say you are hungry, and in fact, that can happen when you're losing weight, right? Or you've lost a good amount of weight, and your body is like, Hey, hold on. You know, we're losing too much weight, and it starts to signal your hunger hormones. Well, appetite, in large part, is controlled by hormones. So how can we trick your body into switching on hormones that make you feel more full and more satiated and shut off the hormones that make you feel more hungry?”

RELATED:Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein

Blood Sugar Crashes Make You Hungry and Crave Crap

Once it is established that you are physically hungry, “one of the things we want to do is eat at regular intervals because we want to stabilize your blood sugar,” she says, discussing blood sugar crashing, which “can happen when you've run out of blood sugar because you haven't eaten for a while,” she says. “But a blood sugar crash is when we're eating a lot of refined grains and processed sugars. And what happens is we convert it into glucose, which is blood sugar,” she says. “So maybe for the glycemic index, how quickly food converts to sugar in your bloodstream will process grains and refined sugars. That happens really fast, right? So then insulin spikes and your pancreas releases insulin. Insulin is a hormone, and part of its job is to get sugar out of the blood and into the cells. And it dumps a ton of insulin because you've got a ton of blood sugar, this big blood sugar spike. And what it does, it does its job so effectively that all of a sudden you get a blood sugar crash, and it leads you to feel hungry and craving more crap.”

Try and Eat Every Three to Four Hours

“You want to eat every three to four hours, and you want to make sure you're getting balanced macros, proteins, healthy fats, and healthy carbs, healthy carbs being vegetables, whole grains, beans, and legumes. Yes, fruit is okay, but combine it with healthy fats, monounsaturated fats, polyunsaturated fats, avocado, olive oil, and things of that nature. Saturated fats are not the end of the world as long as they are not from processed meat, hydrogenated, fractionated, or filled with garbage and lean and clean protein. If you are vegan, you could use things like a hemp protein powder. There's a lot you can play with. But all three macros will stabilize your blood sugar. And your blood sugar is stable; it allows you to feel fuller for a longer period of time because we're not playing this hormone game with blood sugar crashes,” she says.

Also, Eat Lots of Veggies

“Another one is, how do we literally expand your stomach without giving you a ton of calories?” she continues. “When the stomach expands, it releases a hormone called leptin, and leptin says, ‘Hey, you're full chill out, right? Stop eating. You're good here.’ So you want to play this game called volume volumetrics, which basically means you're eating food that's going to expand your stomach but is very low in calories. And this is why I always say, Hey, if you're on a diet and you're counting calories, green vegetables are free food. Not the oil you put on it or the butter or the dressings, but green vegetables are free food because they're loaded with fiber, they have high water content, and they're going to make you feel way more full. They're very nutrient-dense, which is great, right? We want all those micronutrients, the vitamins and minerals from the food, but they're really low in calories. So a lot of vegetables, as much as you can. I like to fill up on salad and greens first and then go like if I have a burrito, but I'll have a Caesar salad maybe on the side, and then a chicken burrito. I end up eating half of my burrito. If I eat the burrito first, I eat the entire thing.”

RELATED:4 Non-Negotiable Rules That Burn Fat Without Any Exercise

Drink Water Before Meals or Take a Fiber Supplement

Another trick is a big glass of water before you eat your food “because literally it's filling you up,” she says. “And here's an old school trick actually from the South Beach Diet from a gazillion years ago, a fiber supplement. So you can take a fiber supplement before you eat with your water, and it will literally expand in your stomach, make you feel more full, and it will slow down how quickly you turn your food in, into glucose, which helps to stabilize blood sugar as well, right?”

Another One Is Sleep

Another one is sleep. “You've got to prioritize your sleep seven to eight hours of sleep. When you don't sleep, your body is not producing enough human growth hormone. It's not producing enough of its leptin, which is the satiety hormone we just talked about. And conversely, it's releasing more ghrelin, which is a hormone that makes you feel more hungry, and more cortisol, which is a stress hormone that makes you store more fat and can increase appetite,” she explains.

Hydrate

“So often we can mistake hydration for hunger because when we're dehydrated, we feel fatigued, right? We're tired, we're feeling run down, and we can turn to food, thinking we need more energy when really we need to be hydrated. So you want to drink enough water until your pee looks like lemonade,” she instructs. “If it looks like apple juice, keep drinking. That's how you know you're hydrated.”

RELATED:Mom Drops 93 Pounds After Breaking This Common Habit

Supplement If Needed

And finally, consider supplementing. “Even though this is the lesser of all the evils we've discussed, having micronutrient deficiencies can be mistaken by your body for cravings or for hunger. The right amount of micronutrients helps your body make the necessary hormones. It helps your body do everything. And one of those things is making the hormones you need, supporting your body's ability to do that. So consider supplementation,” she concludes. 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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FACT CHECKED BY Christopher Roback
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.

Is eating while distracted undermining your diet and your health? “If you are worried about your weight, paying more attention to what you eat, not less, could help keep you from overeating,” Howard E. LeWine, MD, says via Harvard Health. “Multitasking—like eating while watching television or working—and distracted or hurried eating can prompt you to eat more. Slowing down and savoring your food can help you control your intake.”


Weight Loss

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If you’re eating mindfully and without distraction, it’s easier to pick up on signals of ‘fullness’ from your body and lose weight. “If you eat slowly, you are more likely to recognize when you are feeling satisfied, or when you are about 80% full, and can stop eating,” says Harvard T.H. Chan School of Public Health.

Enjoying Food

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You can’t really appreciate how delicious your food is if you’re speed-eating while watching a TV show, or eating at your desk. “Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating,” says Harvard T.H. Chan School of Public Health. “Pause periodically to engage these senses.”

Healthier Choices

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Eating without distraction may help with choosing healthier options that actually take time and attention to prepare. “Keep healthy food choices, such as fruits and vegetables, readily available in cabinets, cupboards, and the refrigerator to encourage mindful healthy eating habits,” says Utah State University.

Practicing Gratitude

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Eating mindfully gives you a chance to truly appreciate your food. “Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table,” says Harvard Health. Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.”

Hunger Cues

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Eating without distraction can prevent mindless snacking. “Mindful eating can be a useful tool that aids in focusing on present thoughts and feelings as you eat,” according to Utah State University. “By employing mindful eating techniques, you have the opportunity to change your current eating habits by becoming more self-aware and in tune to your body’s hunger and fullness cues.”

Portion Size Awareness

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By slowing down and enjoying your food, you will also know how to approach portions in the future. “The benefits of mindful eating include making healthier choices, slower rate of eating, awareness of portion sizes, eating less by listening to our bodies hunger and satiety cues, enjoying food more, and increased satisfaction after eating,” Christine McKinney, RD LDN CDE, tells Johns Hopkins. ‘These benefits will also improve glycemic control.”

RELATED: I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”

Chewing More

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If you’re not distracted, you can actually focus on your food and every bite. “Chew well until you can taste the essence of the food,” says Harvard Health. “(You may have to chew each mouthful 20 to 40 times, depending on the food.) You may be surprised at all the flavors that are released.”

Better Relationship With Food

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Eating while focused and present can change your relationship with food for the better. “Mindful eating opens up an opportunity to appreciate food more and make a better connection with it,” says the British Dietetic Association (BDA). “Some studies suggest that mindful eating can help support emotional eating and binge eating, promoting a healthier relationship with food.”

No Discomfort

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By paying attention to hunger and fullness cues, you can help avoid discomfort. “Don’t stuff yourself,” says Utah State University. “It is okay to leave food on your plate. Stop eating when you feel full, save leftovers for later, or throw out the last few bites.”

RELATED: I Lost Over 90 Pounds After Years of Trying to Lose Weight the "Wrong Way"

Better Digestion

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If you’re eating without distraction, chances are you will eat more slowly, especially if you’re sharing a meal with friends. This is good for digestion and will make you feel better than if you wolfed all your food down in a hurry. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

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

What Are Weight Loss Injections?

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

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

How These Medications Work

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

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

Consider Potential Side Effects

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

Tip #1: Eliminate All Sodas and Sugary Drinks

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

Dani Spies Clean & Delicious
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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.

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

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

Shrimp: Fast-Cooking Lean Protein

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

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

Ground Venison: Lean Red Meat Alternative

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

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

Last Word

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

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

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

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

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

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

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

Birria

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

Chicken Tinga

Chicken Tinga

Instacart

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

Beef Kabobs

Costco Beef Kabobs

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

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