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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.

Which Pasta is Best for Weight Loss?

A nutritionist declares the winner of the weight loss pasta wars.

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.

Young woman label on pasta package while shopping food in supermarket.
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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.

While it tastes great, white pasta is high in carbs and low in nutritional value. So, when it comes time to lose weight, traditional pasta is usually one of the first things that nutritionists recommend cutting from your diet. However, many weight loss warriors and health experts swear by pasta made of different ingredients, including whole wheat, chickpea, and brown rice. Which is the healthiest of them all, especially when it comes to weight loss? Body Network enlisted the help of Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian, and founder of Holistic Health and Wellness, to answer the burning question.


You Can Eat White Pasta and Lose Weight

Young man with wooden spoon at pot at stove as hobby cook and housemanShutterstock/Robert Kneschke

First off, “you absolutely can lose weight eating pasta,” says Hadley. “Maintaining a calorie deficit is the most important thing for weight loss, so as long as your portions are moderate and ingredients nourishing, add that pasta to your bowl.”

Related: Foods to Eat and Those to Avoid for Muscle Gains

However, Opting for a More Fiber and Protein-Packed Pasta Will Keep You Satiated

Man eatsShutterstock

However, “opting for pasta with more fiber and/or protein like those made from whole wheat, chickpea, or brown rice flour will also help keep you feeling satisfied for longer so that you’re not depriving yourself,” she says.

Whole Wheat Pasta: Pros and Cons

Whole Wheat Penne Rigate closeup.Shutterstock

Higher in fiber than the classic white option, whole wheat pasta “will keep you satiated and is full of vitamins, minerals, and antioxidants,” says Kaytee. However, it can taste “a bit nuttier than you might be used to and whether you like that or not is just personal preference,” she adds.

Chickpea Pasta: Pros and Cons

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

Chickpeas are “nutritional powerhouses,” maintains Kaytee. “Chickpeas make an excellent pasta option to help meet your protein goals and fill you up with fiber.” Plus these noodles are often lower in calories than whole wheat or white pasta. “The only downsides here are that chickpea pasta needs to be monitored during its cooking time to get the right consistency,” she says. Also, “it’s usually a bit pricier than the other options.”

Brown Rice Pasta: Pros and Cons

Organic brown rice pasta penne in a bowl in woman's hands. (Gluten Free Product).Shutterstock

Brown rice pasta provides fiber, nutrients, “and is an excellent option for those wanting a gluten-free noodle without compromising flavor,” she says. “In terms of nutritional value, it doesn’t provide much protein and its fiber intake is more modest than whole wheat or chickpea pasta.”

Related: I’m a Dietitian and Here’s #1 Trick That Helped Me to Lose 100 Pounds

The Weight Loss Winner: Chickpea Pasta

Chickpea bean fusilli pasta on a gray concrete background. Bowl with raw pasta and chickpea bean. Gluten free pasta.Shutterstock

The best bang for your buck when it comes to weight loss is chickpea pasta, according to Kaytee. “With twice as much fiber and protein, you’ll be able to stay satisfied with your meal and consume fewer calories than the other pasta options, helping you to achieve your weight goals,” she says.

💪🔥Body Booster: Swap out your white pasta recipe with chickpea pasta and instantly amp up your protein and fiber intake.

More For You

Young woman label on pasta package while shopping food in supermarket.
Shutterstock
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.

While it tastes great, white pasta is high in carbs and low in nutritional value. So, when it comes time to lose weight, traditional pasta is usually one of the first things that nutritionists recommend cutting from your diet. However, many weight loss warriors and health experts swear by pasta made of different ingredients, including whole wheat, chickpea, and brown rice. Which is the healthiest of them all, especially when it comes to weight loss? Body Network enlisted the help of Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian, and founder of Holistic Health and Wellness, to answer the burning question.


You Can Eat White Pasta and Lose Weight

Young man with wooden spoon at pot at stove as hobby cook and housemanShutterstock/Robert Kneschke

First off, “you absolutely can lose weight eating pasta,” says Hadley. “Maintaining a calorie deficit is the most important thing for weight loss, so as long as your portions are moderate and ingredients nourishing, add that pasta to your bowl.”

Related: Foods to Eat and Those to Avoid for Muscle Gains

However, Opting for a More Fiber and Protein-Packed Pasta Will Keep You Satiated

Man eatsShutterstock

However, “opting for pasta with more fiber and/or protein like those made from whole wheat, chickpea, or brown rice flour will also help keep you feeling satisfied for longer so that you’re not depriving yourself,” she says.

Whole Wheat Pasta: Pros and Cons

Whole Wheat Penne Rigate closeup.Shutterstock

Higher in fiber than the classic white option, whole wheat pasta “will keep you satiated and is full of vitamins, minerals, and antioxidants,” says Kaytee. However, it can taste “a bit nuttier than you might be used to and whether you like that or not is just personal preference,” she adds.

Chickpea Pasta: Pros and Cons

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

Chickpeas are “nutritional powerhouses,” maintains Kaytee. “Chickpeas make an excellent pasta option to help meet your protein goals and fill you up with fiber.” Plus these noodles are often lower in calories than whole wheat or white pasta. “The only downsides here are that chickpea pasta needs to be monitored during its cooking time to get the right consistency,” she says. Also, “it’s usually a bit pricier than the other options.”

Brown Rice Pasta: Pros and Cons

Organic brown rice pasta penne in a bowl in woman's hands. (Gluten Free Product).Shutterstock

Brown rice pasta provides fiber, nutrients, “and is an excellent option for those wanting a gluten-free noodle without compromising flavor,” she says. “In terms of nutritional value, it doesn’t provide much protein and its fiber intake is more modest than whole wheat or chickpea pasta.”

Related: I’m a Dietitian and Here’s #1 Trick That Helped Me to Lose 100 Pounds

The Weight Loss Winner: Chickpea Pasta

Chickpea bean fusilli pasta on a gray concrete background. Bowl with raw pasta and chickpea bean. Gluten free pasta.Shutterstock

The best bang for your buck when it comes to weight loss is chickpea pasta, according to Kaytee. “With twice as much fiber and protein, you’ll be able to stay satisfied with your meal and consume fewer calories than the other pasta options, helping you to achieve your weight goals,” she says.

💪🔥Body Booster: Swap out your white pasta recipe with chickpea pasta and instantly amp up your protein and fiber intake.

Happy woman showing bread with heart shape
Shutterstock
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.

Low or zero-carb diets have been a mainstream weight loss trend. However, not all carbs are bad. In fact, according to research, eating more carbs – the good kind – can actually help you lose more weight. A 2023 study published in BMJ states, “increased consumption of carbohydrates from refined grains, starchy vegetables, and sugary drinks is associated with greater weight gain throughout midlife.” However, an increase in fiber and carbs from better sources was linked to less weight gain. According to the study, here are ten carbs that will help you lose weight.


Whole Wheat Bread

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

If you are going to eat bread, nutritionists unanimously agree that sticking to whole grains is the way to go. Whole wheat bread is higher in fiber than bread made with white flour, meaning it will digest more easily.

Whole Grain Pasta

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

The same goes for pasta. If you want to lose weight, stick to whole-grain pasta—brown rice or quinoa—or protein-packed pasta made from chickpeas.

Steel Cut Oats

Overhead view of steel cut oats in a small bowl on a wooden surface with an accent of burlap and dried oat stemsShutterstock

Oats, specifically steel-cut oats, are beneficial for weight loss. One serving boasts 5 grams of fiber and will keep you full for hours.

Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Popcorn will also help you lose weight. However, make sure to stay away from popcorn with butter or other fats if you want to drop pounds.

Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

According to the Cleveland Clinic, quinoa is a nutrient-dense food. One serving, 222 calories, offers 8 grams of protein, 5.2 grams of fiber, and lots of nutrients like thiamin, riboflavin, iron, and magnesium.

RELATED: Best Ways to Lose Weight in 2 Weeks After 50

Barley

bowl of barley grains on a wooden tableShutterstock

Not only is it barely a great whole grain for weight loss, but studies have shown that it reduces cholesterol and the risk of cardiovascular disease.

Bulgur

Bowl of cooked bulgur and raw bulgur close-upShutterstock

Bulgur is another great carb for weight loss. One half-cup serving has just 76 calories, 4 grams of fiber, 3 grams protein, and 17 carbs.

Farro

Cooked Organic Farro Grain in a Bowl for DinnerShutterstock

"Farro is a great source of fiber, iron, protein and magnesium. With all of those nutrients in this little grain, it can provide a lot of health benefits for your diabetes or for heart health or for brain health,” Anya Guy, a Mayo Clinic dietitian, told the Mayo Clinic.

Whole Fruits

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Most whole fruits will also help you lose weight. Citrus fruit, apples, berries (blueberries, blackberries, strawberries, raspberries), pineapple, pears, grapes, and mango should all be on your shopping list. Another bonus? They will also satisfy your sweet tooth.

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

Non-Starchy Vegetables

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

Non-starchy vegetables are also great for weight loss. Choose spinach, kale, collard greens, broccoli, asparagus, and carrots.

💪🔥Body Booster: Choose whole-grain bread over white bread. Whole grains are higher in fiber, promoting better digestion and weight management. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


The Power of Simple, Balanced Meals

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

Qualities of Ideal Weight Loss Meals

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

Nutritionist's Perspective on Balanced Diets

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

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

Zesty Lemon Chicken: A Flavorful, Low-Calorie Option

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

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

Adaptability of the Recipe

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

The Secret to Flavorful, Low-Calorie Sauces

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

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

Mastering Low-Calorie Sauces

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

The Importance of Diet in Fat Loss

Female bare feet with weight scale on wooden floorShutterstock

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

Quick Weeknight Ramen: A Healthier Take on Comfort Food

Raw instant noodles on the table.Shutterstock

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

Customizing Instant Ramen

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

The Importance of Choosing Lower-Calorie Options

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

Understanding Calorie Deficit

Nutritional label with focus on calories.Shutterstock

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

RELATED: Drop Belly Fat Fast with These 11 Super Nutrients

Achieving Calorie Deficit Safely

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

Spicy Chickpea Tacos: A Fun and Unexpected Meal

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

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

Preparing the Chickpea Tacos

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

Adding Crunch and Flavor to Healthy Meals

Gray sunflower seeds. Top view. Background, textureShutterstock

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

Nutritionist's Take on Healthy Fats

Organic,Raw,Soy,TofuShutterstock

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

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

Balancing Calories and Nutrition for Sustainable Weight Loss

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

Advanced Nutritional Strategies

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

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

The Role of Sleep in Weight Loss

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

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

Sleep and Appetite-Regulating Hormones

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

Combining Diet and Exercise for Optimal Results

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

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

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

Exercise and Energy Levels

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

Have you ever felt guilty about eating carbs while trying to lose weight? You're not alone. Many of us have been conditioned to fear carbohydrates, but Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 16 years of experience, is here to set the record straight. "If you're someone who's on a weight loss journey and wants to eat carbs guilt-free and understand what they are doing in your body, make sure you watch this video all the way to the end," Roots advises. She explains that not all carbs are created equal, and some can actually aid in your weight loss journey. Read on to discover seven complex carbs in your diet to help you lose weight.


New Study Finds Healthy Carbs Aid in Weight Loss

While low or zero-carb diets have been a mainstream weight loss trend, recent research suggests that eating more of the right kind of carbs can actually help with weight loss. A 2023 study published in BMJ states, "increased consumption of carbohydrates from refined grains, starchy vegetables, and sugary drinks is associated with greater weight gain throughout midlife." However, the same study found that "an increase in fiber and carbs from better sources was linked to less weight gain."

Myths About Carbs and Weight Gain

This view is echoed by Joanna Soh, a certified Personal Trainer (ACE), Nutrition Coach, and Women's Fitness Specialist (NASM), who says: "We have been brainwashed to believe that carbs will make you fat and that you should stay away from it. Well, that's absolute rubbish because not all carbs are created equal."

Understanding Carbohydrates: The Good, The Bad, and The Fiber

In her post, Roots breaks down carbohydrates into three categories: simple carbs, complex carbs, and fiber. "Simple carbs are things like white bread, donuts, cheeseburgers, french fries, and other highly processed and refined foods with lots of added sugar," Roots explains. These cause rapid spikes in blood sugar, leading to crashes and cravings. On the other hand, complex carbs, or "good carbs," are typically unprocessed or minimally processed foods that provide sustained energy and essential nutrients.

Smart Carbs

Soh refers to these beneficial carbohydrates as "smart carbs," defining them as follows: "They are extremely nutrient-dense. They are high in fiber. They will help to improve your digestion. They will help to stabilize blood sugar. They will sustain your energy level. They will help you to feel fuller for much longer. They will improve your physical performance, and they will not be highly refined."

The Role of Carbs in Weight Loss

Contrary to popular belief, carbohydrates can be beneficial for weight loss. "Carbohydrates are the main fuel source for the body," Roots states. "Carbohydrates are stored in your muscle as glucose and provide the body with energy to not only go through your daily functions but also to crush your workouts." When chosen wisely, they can keep you feeling full and satisfied, making it easier to maintain a calorie deficit necessary for weight loss.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Key to Energy and Weight Loss

Soh emphasizes the importance of carbs even for those on low-carb diets: "Even if you are on a low-carb diet, your body needs carbs to be at its best state and to speed up weight loss. If you're constantly feeling hungry, you don't feel satisfied even after a big meal, or perhaps you're feeling cranky and low in energy, and you don't feel like your workout is improving, those are signs that your body is lacking in carbs."

Roots recommends incorporating these seven complex carbs into your diet to support weight loss and overall health:

Oats: Your Fiber-Rich Breakfast Staple

"Oats are loaded with fiber and they're a great source of antioxidants, vitamins, and minerals," Roots explains. Whether it's rolled oats or steel-cut oats, you can add them to smoothies, eat them for breakfast, or use them in healthier recipes for protein bars and pancakes.

Soh adds: "Start your morning with oats. It is low in GI and high in fiber. A bowl of oats for breakfast can last you to lunch without feeling packaged."

Whole Grain Breads and Pasta: The Smarter Carb Choice

Roots emphasizes the importance of choosing whole grain options: "You want to make sure when you're choosing a bread or choosing a pasta that the main source is coming from whole grains, just means it's less processed, healthier, higher in fiber, and higher in vitamins and minerals."

RELATED:6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By

Sweet Potatoes: The Nutrient-Packed Powerhouse

"Sweet potatoes are high in fiber and, again, loaded with vitamins and minerals, and they're loaded with antioxidants as well," Roots states. While she prefers sweet potatoes, she notes that white and red potatoes are also great carb options.

Soh adds an interesting fact: "Sweet potatoes are superior when it comes to their vitamin A content. A cup of cooked sweet potato contains 3000 times the amount of vitamin A."

Brown Rice: The Low Glycemic Index Option

Roots recommends brown rice because it's "loaded with vitamins and minerals and of course lots of fiber and lower on the glycemic index, meaning it doesn't spike your blood sugar as quickly as some other refined carbs."

Quinoa: The Protein-Rich Grain Alternative

"Quinoa is loaded with vitamins and minerals, antioxidants, but it's also got a little bit more protein than brown rice," Roots explains. "In one cup of quinoa, you're going to get about eight grams of protein and about 39 grams of carbs for only 200 calories."

Soh elaborates on the benefits of quinoa: "It is incredibly popular because it contains all nine essential amino acids, which our body needs to build and maintain lean muscles. The more lean muscles you have, the more calories you burn, which means quicker weight loss."

This is supported by studies reported by the Cleveland Clinic: "Quinoa is a nutrient-dense food. One serving, 222 calories, offers 8 grams of protein, 5.2 grams of fiber, and lots of nutrients like thiamin, riboflavin, iron, and magnesium."

RELATED:13 Weight Loss Alternatives When Ozempic Isn't Available That Experts Swear By

Black Beans: The Fiber and Protein Combo

Roots praises black beans for their nutritional profile: "Half a cup of black beans is only about a hundred calories, but you're getting about eight grams of protein and about 20 grams of carbs and about seven grams of fiber."

"Beans are a great source of protein packed with fiber. Half a cup of boiled black beans has 120 calories, 22.5 grams of carbs, 7.5 grams of protein, and eight grams of fiber," adds Soh.

Cruciferous Vegetables: The Low-Calorie, High-Nutrient Option

"Cruciferous vegetables, what are they? Broccoli, cauliflower, kale, spinach, Brussels sprouts, and cabbage," Roots lists. She highlights their benefits: "They are low in calories, but super high in fiber. So for example, one whole cup of broccoli is only about 50 calories, but you're going to get about four grams of protein, but 11 grams of carbs and four grams of fiber."

The Importance of Sustainability

Roots stresses the importance of finding an eating plan you can stick to long-term. "Whatever you are doing to lose that weight, you are going to have to keep doing to keep it off," she points out. By including a variety of complex carbs in your diet, you're more likely to maintain a balanced and sustainable approach to weight loss.

"Consume smart carbs in moderation, and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," says Soh.

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Listen to Your Body

Ultimately, Roots encourages individuals to pay attention to how different foods make them feel. "Learn more about proteins and carbs and fats, what they do when they come into your body, and how you feel when you're eating these foods," she advises. This self-awareness can help you make informed choices that support both your weight loss goals and overall well-being. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to lose weight while eating carbs? Melissa Alexandria is a vegan weight loss coach who specializes in “teaching calorie density for maximum lasting results,” she writes in her YouTube bio. In a recent viral video, she reveals a game-changing eating hack that enabled her to lose over 30 pounds. “I've been vegan for 10 years, and a few years ago, I started following a low-fat vegan diet and lost over 30 pounds, and I help other people do the same. My specialty is keeping it simple, focusing on nonfancy, easy-to-make meals that don't require a lot of time or ingredients,” she says in the clip, going on to reveal her method.


Her Weight Loss Hack? Eat More Wet Starch

“If you were to make just one change that would result in the most effective weight loss without having to count calories or eat tiny portions of food that leave you feeling hungry and make you wanna binge on junk afterward, it would be this,” she says in the clip, revealing her hack: “Eat more wet starch. In fact, the bulk of your meals should be wet starch.”

Here Are Examples of “Wet Starches”

What exactly is a wet starch? Wet starchs are “starches that absorb water and steam when cooked,” she says. Examples include baked potatoes, boiled potatoes, sweet potatoes, rice, oatmeal, quinoa, barley, and millet.

No, Not All Carbs Make You Gain Weight

“This is so counterintuitive for several reasons, and I'm gonna debunk some of those reasons,” she says. “Starch, AKA carbohydrates, have sort of a bad reputation when it comes to dieting,” she says, noting that a lot of people think that carbs will make them gain weight. “We hear this time and time again, carbs are bad. It's been perpetuated for the last few decades, maybe longer. This idea has been pushed on us, but is it really true?”

RELATED:Weight Loss Expert Reveals Natural Alternative to Ozempic That Burns 441 More Calories Daily

Carbs Have 4 Calories Per Gram and Fat, 9

“Carbohydrates have four calories per gram, whereas fat has nine calories per gram,” she says. She uses mashed potatoes as an example. “Without any added fat like butter or oil, there are only 350 calories per pound, so that's like a big plateful,” she says. “Part of what makes these wet searches so satiating while still being an ideal weight loss food is that they contain a high amount of water and a high amount of fiber. There are no calories in either water or fiber, but they work to bulk up the foo, making you feel full. There's a satiety connection between your stomach and brain called stretch receptors, meaning when your stomach gets stretched out to a certain point, there are receptors that tell your brain you're full and that you don't need to eat anymore, and it shuts off the hunger drive so you feel full and you put your fork down.”

You Get to Eat a Lot for a Low Amount of Calories

“Now, let's say you eat two pounds of these mashed potatoes, which are 350 calories per pound. That's 700 calories you've just consumed. These are a low-calorie density food. They're high in volume, meaning you can eat a very large plateful but not be consuming a very high amount of calories. So even if you drizzled on some sugar-free ketchup to make the meal tastier, you still aren't consuming very many calories considering how large the plate of food is,” she says.

You Will Be Satiated, and Less Likely to Binge

“My point is, when you eat these wet starches, you can eat until you're comfortably full and lose weight without even having to worry about counting calories,” she says. “Now, add some broccoli to your plate, which is only 154 calories per pound, even lower calorie density than potatoes, and now you've lowered the overall calorie density of that meal even more. This is not to say that you only need to eat potatoes and greens. You can make pasta dishes, chilies, veggie burgers, rice bowls, et cetera, and still lose weight. But the key is to really focus on increasing the wet starch you consume. Potatoes, in particular, are so satiating that you'll be less likely to binge and overeat on processed junk food because you'll be so full from your meals.”

RELATED:A Fitness Expert Reveals 10 Hidden Protein Foods You Need to Burn Fat

Find 3 to 5 Wet Starches You Love

“It takes time to experiment with this way of eating. But once you find three to five wet starch-based dishes that you really enjoy and are easy to make, you're good to go, and you should start to see half a pound to one pound of fat loss per week if you have at least 20 pounds to lose,” she says.

Giving Up Oil Will Help You Lose Weight Faster

Another hack to accelerate weight loss? “If you really want to see results, pair this one change with also giving up oil, giving up vegetable oils, which are almost 4,000 calories per pound. In combination with increasing your wet starch consumption, it will definitely boost your fat loss,” she says.

Focus on Progress Not Perfection

“Remember, you don't have to get it perfect on the first try. Just start with one starch-based meal, like a potato-based veggie soup or a rice and veggie bowl with some beans for protein. Don't worry about getting it right or messing it up,” she says.

RELATED:She Lost 90 Pounds in 3 Years Using 10 Daily Habits Anyone Can Follow

Take It “One Meal at a Time”

Her final words? “Just take it one meal at a time and be kind and loving to yourself. You're going to learn as you go and tweak things and change things, and that's all part of the process. You're doing the best you can,” she says. 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
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

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

What Are Weight Loss Injections?

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

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

How These Medications Work

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

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

Consider Potential Side Effects

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

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

Tip #1: Eliminate All Sodas and Sugary Drinks

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

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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

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

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

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

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

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

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

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

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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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

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

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

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

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

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

Shrimp: Fast-Cooking Lean Protein

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

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

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

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

Ground Venison: Lean Red Meat Alternative

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

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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

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

Instacart

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

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