A high-protein diet is imperative in both fat-loss and muscle-building phases. Here is what I would pick up from @Target as someone who eats 1g of protein per pound:

1️⃣ Alaskan salmon burgers
2️⃣ Lean ground turkey
3️⃣ @twogood greek yogurt smoothies
4️⃣ Good & Gather turkey meatballs
5️⃣ @applegate uncured turkey bacon
6️⃣ @tysonbrand air-fried chicken nuggets
7️⃣ @ghostlifestyle whey protein powder

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Stick to what works.

1️⃣ Find exercises you enjoy 2️⃣ that don’t hurt 3️⃣ that you have access to, and 4️⃣ that you’ve been properly coached on—then stay consistent with them.

This is one of the biggest differences between beginners and experienced lifters.

Experienced lifters don’t chase variety. They know what works for them and they double down on it.

When I train quads, I stick to the leg press, hack squat, and leg extension—on repeat. When I do HIIT, I go to the SkiErg. When I need Zone 2, I put on my ruck vest and walk. Those are my go-to’s.

Over the years, I didn’t swap them out every month—I just got stronger and more efficient with them.

Beginner lifters often fall for the myth of “muscle confusion”—the idea that constantly switching exercises is necessary for results. That’s complete bullshit.

You don’t need a new routine every week. You need to master the basics and progressively get stronger at them. That’s where the real results come from. Rinse and repeat.

#shorts

Product Review: Simply Protein Plant Protein+ Shake

If you remember, I wasn’t a fan of the Simply Protein bars… 💩

Unfortunately, the shake isn’t much better.

🔘 Taste: Absolutely terrible. Worse than the OWYN plant-based protein shake – which I already thought was horrific.

🔘 Macros: 200 calories and 20g of protein. Technically passes The Protein Test, and for a plant-based shake, that’s solid.

🔘 Fiber: 10g per serving, which is actually phenomenal. But not phenomenal enough to choke this thing down.

I once called the Simply Protein bars the “missionary sex” of protein bars – good but bland. The shakes? Just flat-out disgusting.

Right now, plant-based premade protein shakes are just not the move.

#shorts

Cherry Bliss – your new favorite protein smoothie!

This one’s a game-changer. Packed with flavor, protein, and just the right touch of sweetness.

🥤 Recipe:
100g frozen cherries
240ml unsweetened almond milk
25g chocolate protein powder
2 tsp vanilla extract
A pinch of salt & cinnamon

Want more recipes like this? Visit shop.jacobzemer.com and check out the Zemer Method: Recipe Guide – it’s loaded with 60+ macro-friendly ideas from high-protein breakfasts to Ninja Creami ice cream creations.

#shorts

Product review: overnight oats from @HummusFit.

Overnight oats are not really in my wheelhouse and have never really interested me before. But Hummus Fit sent me an incredible care package with some of their best sellers so doing a review was a no-brainer.

I got the Fitella, Graham Fetti, and Cookie Creme flavors. The macros are 370 calories, 27g protein, and 6g of fiber.

The taste is phenomenal. The Fitella (Nutella flavored) literally blew me away. You don’t really taste the oats in these since they are so sweet, you more so feel the texture. The Graham Fetti (funfetti, graham cracker) and Cookie Creme (biscoff) were delicious.

Similarly to the muffins, I wouldn’t start my day with these but as a treat or dessert? I would definitely fit this into my macros. As far as taste goes, these are an incredible treat and I absolutely recommend – just know you may have to adjust your day to hit your macros accordingly.

For all of the snackers out there: you don’t have to give up your crunchy cravings. 

Here are 8 diet-friendly chip alternatives to help satisfy those savory mid-afternoon munchies:

1️⃣ @QuestNutrition Chili Lime Chips
2️⃣ @LegendaryFoods Popped BBQ Chips
3️⃣ @AtkinsNutritionals Chipotle BBQ Protein Chips
4️⃣ @Crisp.Power Protein Pretzels
5️⃣ @HarvestSnaps Lightly Salted
6️⃣ Himalayan Gold @LesserEvilSnacks Popcorn
7️⃣ @Snyders_Hanover Snaps Pretzels
8️⃣ @Popcorners Kettle Corn Chips

What’s your favorite? Did I miss anything?

Today’s grocery haul is from the brand new Decicco & Son’s in Sleepy Hollow—and let me tell you, the store is absolutely stunning. It’s clean, beautifully organized, and makes healthy shopping incredibly easy.

In this video, I’m walking you through my real-life diet-friendly grocery haul—packed with high-protein, low-calorie foods perfect for weight loss, clean eating, and maintaining a nutrient-dense diet. From fresh produce and lean meats to seafood, lion’s mane mushrooms, and broccoli sprouts, I’m sharing all the staples I actually eat on a regular basis.

If you’re on a wellness journey and want to find healthy groceries that support weight loss, muscle-building, or simply more mindful eating, this is the haul for you.

If you’re pyramiding your weight through the course of training and not challenging yourself to the last set, you’re never going to see the results you’ve always wanted.

Let’s say we do 3 sets as follows:

Set 1: 100lbs for 10 reps
Set 2: 140lbs for 10 reps
Set 3: 180lbs for 10 reps

If I can complete all of these sets with these weights, then I should’ve been using 180lbs for all 3 of my working sets.

A better way to train is the following:

Set 1: 180lbs for 10 reps, pretty difficult
Set 2: 180lbs for 10 reps, very difficult
Set 3: 180lbs for 10 reps, near impossible

One challenging set of an exercise is not enough to get the body you’ve always wanted.

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One food I make sure to eat every single day is broccoli – or its even more nutrient-dense counterpart, broccoli sprouts.

The main reason for this daily habit is a powerful compound called sulforaphane. Sulforaphane is a potent antioxidant found in cruciferous vegetables, particularly high in broccoli and especially in broccoli sprouts. It’s been widely studied for its cancer-fighting properties, and some researchers consider broccoli one of the most anti-carcinogenic foods available. By including it in my daily diet, I’m making a small but consistent investment in my long-term health.

Another reason I love broccoli is because it’s a high-volume, low-calorie food, which means I can eat a lot of it without consuming a lot of calories. This makes it incredibly helpful for staying full, supporting weight management, and still getting a solid dose of fiber, vitamins, and phytonutrients.

When I eat broccoli sprouts, I usually take about half a container and use them as a garnish for my main dish, often paired with a low-calorie dressing to enhance the flavor without compromising my nutrition goals.

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Here are 8️⃣ foods in my current rotation and why:

Olive oil – Rich in monounsaturated fats and antioxidants. Has strong anti-inflammatory properties and cognitive benefits.

Seafood – Rich in Omega-3s. If you don’t like mackerel, trout, salmon, sardines, or oysters, you should supplement with Nordics Naturals.

Cruciferous vegetables – Rich in sulforaphane which neutralizes toxins, inflammation, and has anticancer effects. Broccoli sprouts are especially rich in this.

Berries – I’m Team Blueberry because they are rich in fiber in addition to anthocyanins. This is an antioxidant known for its benefits to brain health, heart health, and reducing inflammation. 

Flax/chia seeds – This is a plant-based source of essential fatty acids that support heart health, reduce inflammation, and are rich in fiber.

Dark chocolate – Rich in polyphenols which combat free radicals in the body. When left unchecked, free radicals cause cellular damage known as oxidative stress. Remember: 70% cacao or greater when selecting dark chocolate. 

Sweet potato – One of my favorite carbohydrate sources. Rich in micronutrients like Vitamin A, Vitamin C, Manganese, and Potassium.

Nuts – Macadamia nuts, almonds, and walnuts are high in monounsaturated fats and incredible for brain health.

Spring is in the air and summer is around the corner… let’s talk about grilling season with low-calorie, high-protein options at @Costco.

1️⃣ 90/10 ground beef | You have to ask the butcher for this leanness of ground beef, but it is well worth it to make burgers out of.

2️⃣ Beef loin top sirloin | I love ribeye but it is just too fatty for diet-friendly grilling. This cut of steak is lean but full of flavor.

3️⃣ Wild-caught ahi tuna
4️⃣ Wild-caught sockeye
5️⃣ Wild-caught Chilean sea bass | I love Omega-3s and I love switching it up on the grill. Grilling fresh seafood is a fantastic way to spend a summer evening.

6️⃣ @AmyluFoods chicken burgers | The Caramelized Onion & Aged White Cheddar charbroiled chicken burgers are insanely delicious and they pass The Protein Test.

🚨Remember: The Protein Test – 10g of protein per every 100 calories.

#shorts

Today, I’m reviewing @EnjoyPetes pasta!

High protein pasta is the holy grail in food science right now. Consumers are searching high and low for better macros for their favorite pasta dishes. We’ve seen lots of iterations of this like lentil, chickpea, and black bean pasta – but, in my opinion, these don’t satisfy the pasta craving.

The macros on these are amazing: 110 calories, 17g protein, and 27g of fiber. WOW. Not only does this pass The Protein Test, it’s also extremely high in fiber.

Without the sauce, I’d say it’s 70% of the taste of real pasta. It doesn’t have a weird aftertaste which is good, but it also doesn’t have the bite that normal pasta delivers. With @RaosHomemade sauce, I’ll say it tastes marginally better.

A year ago, this would’ve blown my fucking mind. But food science has been moving so fast that products like @AllGoodles have blown me away. 

Pete’s Pasta has fantastic macros, undeniably – but they may or may not fulfill your pasta craving. It’s good, not great.