Join me as I head to Sam’s Club for an 11-minute shopping spree. I pick up some of my favorite low calorie, high protein foods – items that I personally buy when shopping at Sam’s Club and have recommended to the thousands of clients who have lost weight with me.

📌TIMESTAMPS:
0:00 | Intro
1:00 | Meats
3:00 | Seafood
5:15 | Eggs
5:55 | Poultry
7:15 | Convenient meats
9:20 | Protein foods
11:00 | Desserts + outro

Here at @BJsWholesale to show you the best steaks to get while on a diet:

1️⃣ Grass-fed, grass-finished ribeye
🔘 290 calories 23g protein 5g saturated fat
2️⃣ Grass-fed, grass-finished New York strip steak
🔘 220 calories 23g protein 3g saturated fat
3️⃣ Tenderloin
🔘 180 calories 26g protein 2g saturated fat
4️⃣ Top sirloin
🔘 200 calories 26g protein 2g saturated fat
5️⃣ Chuck mock tender steak
🔘 220 calories 24g protein 3g saturated fat

**Macros based off of suggested serving size.

#shorts

Zemer Method Client Spotlight: Jillian C. Jillian is a shining example of what’s possible with commitment and the right plan. Through my Transformation Coaching via @getverb, she’s taken full control of her health—despite juggling a demanding career, an active social life, and frequent travel.

Here’s what she’s accomplished so far:

✅ Down 13 pounds and feeling more confident than ever
✅ Prioritizes her lifts and hits her step goals consistently, no matter how packed her schedule is
✅ Navigates social outings with ease by sending me menus to review ahead of time—this simple shift has been a game changer

Everyone wants to lose those 10 pounds but Jillian made it look effortless. She stayed focused, made smart adjustments, and still had fun along the way.

Now, we move on to our next goal: muscle building. I can’t wait to see what she accomplishes in this next phase!

Go to jacobzemer.com – link in bio to change your life.

Sushi is one of the easiest things to order while dieting.

Traditionally, it’s very high in protein, omega-3s, incorporates a lot of fruits and vegetables, and full of complex carbohydrates.

The key is to distinguish if this is a special occasion or just another dinner. If it’s a special occasion, I always recommend eating lighter during the day focusing on fruits, vegetables, and lean proteins. This way, you can enjoy what you want in moderation.

If it’s just another evening, here’s what I would order:
〰️ Salmon avocado roll
〰️ Mackerel sashimi
〰️ Seaweed salad

🔔Here are some more of my Dos and Don’ts:
✅DO: Opt for sashimi, nigiri, Chef’s Special, chirashi bowls, and simple rolls
❌DON’T: Choose fried rolls
✅DO: Order vegetables (seaweed salad, steamed veg, edamame) to accompany your sushi
❌DON’T: Opt for cream-cheese or heavily sauced rolls

#shorts

We fucked up.

We told people to cut out processed foods when what we should have said was: focus on eating more single-ingredient foods.

Yes, around 80% of your diet should come from single-ingredient, whole foods. The other 20%? That’s your buffer—for enjoyment, flexibility, and sustainability.

Here’s the issue: foods like Greek yogurt and whey protein are technically processed, but they’re also nutrient-dense and support your goals. Saying “eliminate processed foods” is an oversimplified, and misleading, recommendation.

Now we’ve got fear-mongering influencers in grocery store aisles scaring you into swapping one processed food for another—like overpriced “clean” breads and fancy chips. Newsflash: these swaps aren’t moving your health markers in any meaningful way.

Take this as an example for your next clapback: almonds are an excellent single-ingredient snack… and yes, they contain cyanide. Just like brown rice contains arsenic. But here’s the truth—it’s not just about the ingredient. It’s about the dosage.

You’re not eating 5 pounds of almonds in one sitting. You’re fine.

#shorts

Everyone loves @Costco — and I’m no exception.

I recently dropped a long-form video on my YouTube channel featuring my top 25 low-calorie, high-protein picks from Costco, and it’s officially my most-watched video yet.

So I figured — why not share those picks here too? Think of this as your free, diet-friendly Costco shopping list to help you navigate those massive aisles with a little less overwhelm and a lot more purpose.

Yes, Costco is huge. And yes, it’s packed with great finds and a ton of stuff that doesn’t serve your goals. This list is here to cut through the noise and keep things simple.

ABOUT JACOB:

I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

CONNECT WITH JACOB:
https://www.jacobzemer.com/

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