There are a ton of varieties of tuna on the market, and the macros on all of them are spectacular, especially if they’re canned with water as opposed to oil. Even though oil is a healthy fat, it’s highly caloric.

But the concern for most people is mercury. Some cans of tuna have more mercury than others. Albacore is significantly higher in mercury than light tuna. As a matter of fact, the recommendation is to have only one can of albacore tuna per week, whereas it is considered safe and sustainable to have three cans of light tuna per week.

Both of these cans of tuna are high in protein, low in calories, and packed with omega-3 fatty acids.

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TOMORROW: EXCLUSIVE Zoom Call – The Fundamentals of Building Muscle

I’m officially down 25lbs this summer – all while raising a 4-month-old and running a business. I’m not some influencer with endless free time or perfect circumstances. I’m a parent. I’m a business owner. I’m a real person doing this in real life.

Right now, I weigh 234lbs—and tomorrow I’m going to walk you through exactly what it takes to get in the best shape of your life.

This Zoom call is for Jacob Zemer app users, in-person training clients, and online coaching clients only. Here’s what I’m covering:

✅ How to warm up to maximize performance✅ What “mechanical tension” really means✅ Why your reps don’t count unless they’re standardized✅ Progressive overload—done right✅ How to manage and increase training volume over time

If you want in, there’s still time to join us. Hit the 🔗 in my story to start your FREE trial of the app and claim your invite. Don’t miss this one.

Everyone knows I’m a huge fan of @Goodles, and lately I’ve been obsessed with experimenting using the high-protein Hamburger Helper-style recipe I shared a few weeks back.

Since that video dropped, I’ve made it at least six times – and it just keeps getting better.

Ingredients:
🔘 1 box Goodles
🔘 1lb lean ground beef
🔘 1 cup nonfat cottage cheese

Instructions:
🔘 Prepare Goodles pasta noodles
🔘 Cook your beef
🔘 Blend nonfat cottage cheese, packet of cheese from box, and ¼ cup pasta water
🔘 Add half pasta, ¼ cooked beef, and half cheese sauce into your bowl and enjoy!

Favorite flavors to use:
🔘 Mover & Shaker
🔘 Twist My Parm
🔘 Cheddy Mac

Go-to veggie additions:
🔘 Arugula
🔘 Spinach
🔘 Onions
🔘 Mushrooms

I love taking the same base recipe and switching it up each time – it keeps things fun, flexible, and sustainable while dieting.

📲 Have you tried it yet? What do you like to add?

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Shopping for a BBQ at @TraderJoes:

1️⃣ Whole wheat hamburger buns
2️⃣ Shrimp burgers
3️⃣ Lean ground beef
4️⃣ Lite cheddar cheese
5️⃣ Reduced fat Swiss cheese
6️⃣ Sweet Italian chicken sausage
7️⃣ Mango jicama slaw
8️⃣ Corn
9️⃣ Watermelon

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Here at the grocery store to help you put together diet-friendly breakfast options:

1️⃣ Greek-Style Breakfast Wrap | High-fiber wrap + chicken + eggs + feta cheese.

2️⃣ @NelliesFreeRange Egg Bites | Toss these in the air-fryer they are absolutely delicious and extremely convenient.

3️⃣ High-Protein Cereal | @CatalinaCrunch + @Fairlife milk

4️⃣ Bagel and Lox | @DavesKillerBread bagel + smoked salmon + onions + tomatoes

5️⃣ Cherry Bliss Smoothie | 240ml almond milk + 100g frozen cherries + 45g chocolate protein powder + 2tsp vanilla extract + pinch cinnamon, salt

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Review: @Tasty_Profeel Protein Pudding

My wife picked these up at @StopAndShop, I’ve also heard that they are at @Wegmans, and was raving about them – so naturally, I had to try them. My wife isn’t a meathead, so when she likes something that counts as a “health food,” it usually means it’s legitimately delicious.

Each pudding is around 130 calories with 17g of protein, which means they pass the Protein Test (at least 10g of protein per 100 calories).

The taste? Basically like @Jello pudding. Every flavor delivered, but the Mint Chocolate really surprised me – in a good way. Definitely worth checking out.

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Client Spotlight: Jeff K. via @GetVerb.

Jeff came to me through my Transformation Program with a clear goal: drop fat, build muscle, and finally get consistent with training – despite a packed schedule as a husband and father of three young kids. Fast forward to today, and Jeff’s transformation has been nothing short of exceptional.

Here are just a few of Jeff’s standout wins:
✅ Down 20 pounds with noticeably sharper muscle definition✅ Managed food sensitivities without giving up the meals he loves✅ Stayed locked in with training and nutrition, even with a busy family life

But that’s just the start. Some next-level wins include:
🔘 Dropping so many inches he had to get his tux refitted before an event🔘 Staying on track with workouts, cardio, and nutrition while on vacation🔘 Hitting his daily step goal – sometimes with late-night walks after the kids went to bed

Jeff told me he signed up after seeing a former client’s insane transformation. His exact words: “If Jacob is good enough for this guy and his physique, then he’s certainly good enough for me.” And the results speak for themselves

Ready to become your own success story?
Link in bio to change your life – let’s get started.

Fiber is one of the most underrated keys to long-term health.

A recent @WSJ piece highlights a growing concern: most Americans aren’t getting enough fiber – and nutrition experts are sounding the alarm. The primary reason that most people aren’t getting enough fiber is because they aren’t eating fruits and vegetables.

Fiber plays a major role in your cholesterol, your blood sugar, and supporting your gut microbiome, and although we’re still learning about the gut’s complexity, what we do know is clear: a fiber-rich diet puts you at less risk for heart disease, diabetes, and helps build a healthier gut. It may also protect against serious diseases, like pancreatic, colon, and rectal cancers, which are rising in the U.S.

Research shows that every additional 10g of fiber per day can reduce all-cause mortality by 10%. That’s a huge return on a simple dietary shift.

Focus on whole, single-ingredient foods like strawberries, blueberries, beans, broccoli, and spinach. I also use fiber supplements like psyllium husk and fiber-enriched breads, or even popcorn, to bridge any gaps.

For my coaching clients, I recommend aiming for at least 10g of fiber per 500 calories consumed daily.

Start tracking your fiber – it could be one of the simplest and most impactful changes you make.

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