Sunday after Thanksgiving is the biggest day for travel in America. A lot of you will be on the road surrounded by fast food options and wondering what to grab to eat.

Here are my top 3 picks for fast food on diet:

1️⃣ @ChickFilA – Grilled chicken nuggets, egg white filet.
2️⃣ @Wendys – Chili, cobb salad dressing on the side, poke your fork in, skewer your protein.
3️⃣ @TacoBell – Several options for ~300 calories and dirt cheap. I personally would do the chicken chipotle melt.

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If you’re busy but tired of looking like 💩, I have 3️⃣ air-fryer meals for you @SamsClub:

1️⃣ @RealGood lightly breaded chicken nuggets + a low calorie dipping sauce (30 cals or less per tablespoon) – I really like @SBRBBQ no sugar added sauce.
2️⃣ Sockeye salmon + asparagus – this is super simple and you can pop both right in the air fryer and top with sauce or lemon.
3️⃣ Skim cheese + pre-cooked pulled chicken + pre-cut peppers and onions + @MissionFoodsUS Carb Balance Wrap

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Review: @TwistedDoughUS

I’ve never cared much about the final product when baking – cake, cookies, brownies… I just wanted the spatula with the dough.

So when I saw Twisted Dough all over social media, I had to try it. It’s a lower calorie, higher protein cookie dough – so it checked the boxes for me, even price. I reached out, and they sent me four flavors to review.

Each flavor passes The Protein Test (at least 10g of protein per 100 calories). For example, the Brownie Batter flavor has 75 calories, 10g protein, and 1g fiber. Solid macros.

The taste? Good. The consistency? A little too doughy for me – and there’s a slight aftertaste that wouldn’t make me repurchase. Overall, I think this could be the right product for someone looking to fill a specific craving while dieting. It just didn’t hit all the notes for me.

For my current sweet tooth rotation, I’m still sticking with @Tasty_Profeel Pudding, @EatShameless Snacks, and @EatSweetGains Ice Cream.

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Which high-fiber bread is actually worth buying?
Today I’m testing 10 popular high-fiber and low-calorie bread brands to find out which ones are truly healthy, which ones help you hit your daily fiber goals, and which ones… might ruin your bathroom for the day. 😅

As a nutrition coach, I teach my clients one simple rule:
👉 Aim for at least 10g of fiber per 500 calories.
While fruits and veggies should always be your main source of fiber, fiber-enriched breads can make hitting your daily target MUCH easier—if you choose the right brand.

Breads Reviewed in This Video:
-Carbonaut
-Schmidt Old Tyme 647
-Sola
-Aldi Fit & Active
-Ezekiel (Food for Life)
-Dave’s Killer Bread
-Royo
-Hero
-Sara Lee
-Lewis Bake Shop

My Top 3 High-Fiber Bread Picks:
1️⃣ Carbonaut
2️⃣ Schmidt Old Tyme 647
3️⃣ Sola

This video covers:
✔️ Best high-fiber bread for weight loss
✔️ Low-calorie bread taste test
✔️ Fiber-enriched bread nutrition breakdown
✔️ Which bread brands actually help digestion
✔️ High-fiber foods that are worth buying (and which aren’t)

If you’re trying to increase fiber, manage weight, or make smarter grocery store choices, this review breaks it all down.

I shopped at the following grocery stores: Whole Foods, Target, Trader Joe’s, Aldi’s, Walmart, Costco, Sam’s Club, and Kroger’s

👉 Watch the full video to see the rankings, ingredient breakdowns, and my top picks.
👉 Subscribe for more science-based nutrition, grocery hauls, and reviews.

If you’re busy but determined to lose weight, I’m sharing 3️⃣ easy dinner options from @Costco to help you hit your goals:

1️⃣ Sliced lean steak + pre-cut onions and peppers + @MissionFoodsUS Carb Balance wrap + avocado

2️⃣ Shredded rotisserie chicken on a bed of spinach + nonfat Greek yogurt + avocado blended dressing

3️⃣ @AmyluFoods chicken meatballs + @AllGoodles mac and cheese

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Review: @EnjoyBrami Lupini Beans

Why am I talking about beans today? Because most people don’t get nearly enough fiber – and for my coaching clients, I recommend 10g of fiber for every 500 calories.

When you’re traveling or just need quick, high-fiber options, snacks like this can make a big difference.

At 35 calories 4g protein 3g fiber these are solid macros especially for something you can throw in your bag. I prefer the taste of black beans or pinto beans, however you can’t travel with those on the go. If you’re traveling and you prefer a savory snack over something sweet like @SmartSweets or @EatShameless, I suggest trying this to help you hit your fiber goals.

Having options like this helps you stay on track no matter where you are.

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Are you traveling this holiday season to see friends and family? Here are my 3 biggest tips to keep in mind:

1️⃣ Go to the grocery store when you arrive. Whether you’re staying with friends or at a hotel, start your trip off by stopping at the grocery store. Grab anything you will need throughout your stay.

2️⃣ Watch your portion size. You can still enjoy meals with friends and family but don’t turn it into a buffet. You can also still enjoy meals on your own, don’t overthink it.

3️⃣ Be active. Find a local gym and maintain your exercise schedule. Getting yourself in the gym will clear your mind and make you think about every other decision in your life.

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Client Form Check: Waldemar and Ashley.

These are two of my in-person training clients who I also coach. Both of these clients have been talked to in-person about their form and unless someone is doing something that is putting them in immediate risk of harm, I truly believe in progress over perfection.

In this video, they are doing high intensity interval training (HIIT) on the SkiErg. They are following the Norwegian Protocol in this video which is 4 minutes of intense work followed by 3 minutes rest that is repeated 4 times.

The first thing I noticed in this video is that Waldemar gets nice and tall. However, he is rounding a bit in his spine meaning he needs to push his hips back more. He should really dig into his heels so he can use his body weight to pull down and yank the 💩 out of the SkiErg.

I also notice that Ashley is not getting high enough at the top of the movement. She’s also rounding her back. I know Ashley – I know how strong she is. She can do dumbbell RDLs with 100lbs in each hand. She has the strength, she just needs to work on her technique here.

Both of these clients are elite and taking their Vo2 max training seriously in order to improve their cardiovascular health.

🔗 in bio to learn more about coaching.

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@Crisp.Power protein pretzels released some flavored options!

From their original line, I absolutely love their Everything Bagel pretzels. Satisfies that savory craving but doesn’t necessarily taste like a pretzel.

Now, they have Cheddar and Flamin’ Crunch flavors that I’m super excited to try.

Flamin’ Crunch – 200 calories 26g protein 10g fiber. This flavor has a lot of kick. It’s definitely my new favorite.

Cheddar – 210 calories 25g protein 9g fiber. This is probably my third favorite flavor (right behind Everything Bagel) but I do wish it had a bit more explosivity with the cheddar flavoring.

I really like this company and I’m glad they are doing well. Have you tried these flavors yet?

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@SamsClub now has their own ultra-filtered milk!

@Fairlife was really the first company to popularize this and now I’m seeing it at most grocery stores. Even @Aldi has their own version.

The Member’s Mark ultra-filtered milk is 120 calories 14g protein. This passes The Protein Test – 10g of protein per every 100 calories.

I think this is a great product for hitting your protein goal. This can give a protein boost to your smoothies, bowls of cereal, and many recipes. There are so many ways to use ultra-filtered milk so I’m glad it’s extending to most retailers.

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Low Calorie, High Protein, High Fiber Shop Rite Grocery Haul | What I Eat for Fat Loss

In this video, I’m breaking down my latest Shop Rite grocery haul – everything I use to hit my macros, stay full, and make fat loss easier to sustain.

Every item here checks the boxes: high protein, high fiber, low calorie, and easy to prep. These are the exact foods I keep stocked to stay lean year-round, perform in the gym, and eat in a way that actually fits real life.

Here’s what I cover:
🔘 How I build a grocery list for sustainable fat loss
🔘 My go-to lean protein sources
🔘 High fiber staples that keep hunger under control
🔘 Lower calorie swaps that actually taste good
🔘 How I use a flexible dieting approach to make progress without restriction

Whether you’re shopping at ShopRite, Walmart, Costco, or Trader Joe’s, these foods will help you build meals that support your goals — without over-complicating the process.

Simple. Sustainable. Results-driven.

Go to JacobZemer.com to change your life.

📌TIMESTAMPS:
0:00 | Intro
0:50 | My favorite fruit and veg
5:25 | App info
6:05 | Sweet potatoes
6:30 | Seafood
7:55 | Steak, ground meat, chicken
8:35 | High fiber breads and wraps
9:05 | Yogurt
10:00 | Sweets and outro

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If you’re like me, you could easily crush a bag of chips in one sitting.

Here’s 3 savory, diet-friendly alternatives that I like at @Target:

🔘 @QuestNutrition protein chips | 140 calories 20g protein 1g fiber. I love the Chili Lime flavor.
🔘 @KhloudFoods protein popcorn | 160 calories 7g protein 2g fiber. The Kettle Corn flavor rocks.
🔘 Pretzels | 100 calories 2g protein 1g fiber. This is a good higher volume alternative to many chip options.

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