Here are 3 high fiber foods you can find at @Costco:

1️⃣ Black beans – So versatile and can be added to many dishes. I like putting black beans in my tuna bowls and even my eggs. I try to eat ½ cup to 1 cup of black beans each day to help boost my fiber intake. 1 cup of black beans contains 15g of fiber.

2️⃣ @Goodles – Yes. Macaroni and cheese can help boost your fiber intake. One serving of Cheddy Mac Goodles has 7g of fiber. Adding in your favorite ground meat (boosts protein) and your favorite fibrous vegetable can make this an insane macro boost. I like adding spinach or broccoli to mine.

3️⃣ Avocados – High in fiber and also rich in monounsaturated fat. Avocado is extremely easy to add to meals; take a sandwich for example. Pairing avocado with a high fiber bread and lean lunch meat is an extremely easy lunch option that provides a ton of macro and micronutrients. 100g of avocado roughly gives you 7g of fiber.

#shorts

Today I’m breaking down my weekly grocery haul – everything I buy to keep calories low while hitting my protein and fiber goals.

I’ll cover the foods I eat every day, the ones I keep in for flexibility, and the healthy fats that round out my diet.

I follow a flexible dieting approach: about 80% of what I eat comes from single-ingredient whole foods, and the other 20% are foods I enjoy or that help me hit my macros – whether that’s dinner out, fiber-enriched candy, or high-protein ice cream.

This is the same structure I’ve used to help thousands of clients get lean and strong and the same approach I used this summer to lose over 30 pounds.

Here’s the full grocery list:

🔘 Dairy: eggs, nonfat cottage cheese, lowfat Greek yogurt, fat-free milk
🔘 Seafood: fresh salmon, tinned sardines
🔘 Poultry: chicken thighs, chicken breast, @PerdueChicken lightly breaded chicken chunks, @Wegmans pre-cooked chicken
🔘 Fruit: raspberries, blueberries, apples
🔘 Vegetables: spinach, broccoli, microwavable potatoes, @StrongRoots Proper Fries, shredded hash browns, canned black beans
🔘 Healthy Fats: extra virgin olive oil, avocado, nut butter
🔘 Pantry: @SchmidtOldType 647 bread, @Hero rolls, @MissionFoodsUS Carb Balance wraps, @LegendaryFoods chips, @EatShameless Snacks
🔘 Desserts: @SkinnyCowUS, @Tasty_Profeel Pudding, @EatSweetGains ice cream

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Review: @QuestNutrition protein cookies

I’ve reviewed quite a few “macro-friendly” cookies and they’ve quite literally all ended in disappointment…

My thinking up to this point has been to just get the traditional cookie that you want. Plan for it, save calories, etc… these alternatives are never worth it.

Until, Quest decided to enter the arena.

All of the cookie flavors have 250 calories or less, 15g of protein, and 10g of fiber or greater. No, they don’t pass The Protein Test (10g of protein per every 100 calorie) and they aren’t considered a lean source of protein (10g of total fat or less; 4g of saturated fat or less).

These are definitely the best tasting protein cookies I’ve tried and they have so many fun flavors – White Chocolate Macadamia, Chocolate Chip, Peanut Butter, Snickerdoodle, Peanut Butter Chocolate Chip, and Double Chocolate.

Don’t think of these as a replacement to protein bars. The macros simply aren’t to that standard. Think of this as more of a treat or dessert.

#shorts

Reviewing my coaching client @RMC5599 form video.

As part of my coaching program, clients regularly send in form checks so I can correct their lifts – whether it’s tracking week-to-week progress, increasing weight strategically, fine-tuning form, and making sure their lifts are as optimal as possible.

Rich has been making incredible progress. In this clip, he’s pulling 315lb with great tempo and textbook form. When he first came onto coaching, he couldn’t perform machine abductors without his lower back hurting. Now, he’s crushing 315lb deadlifts with impeccable form.

Rich went to JacobZemer.com to change his life – and you can too.

#shorts

This week, I’m taking you to Target for my top fat loss diet hacks!

This isn’t your typical grocery haul – I’m breaking down how to build a sustainable fat loss system that actually works. In this video, I’ll show you the best tools for weight loss success: food scales, crockpots, tracking apps, and meal prep essentials that make healthy eating simple and consistent.

Although I’m at Target, you can find most of these items at Walmart, Sam’s Club, Whole Foods, Wegmans, Aldi, Costco, and BJs Wholesale.

I’ve lost over 30 pounds this summer using these exact flexible dieting methods, and I’ll walk you through how to use them in your own routine to lose fat and keep it off.

My approach to flexible dieting is simple:

80% whole, single-ingredient foods (spinach, chicken, salmon, berries, avocado)

20% foods you love that help you stay consistent and hit your macros.
Here’s what a typical full day of eating for fat loss looks like for me:

🔘 Nonfat Greek yogurt with fruit + high-fiber gummies
🔘 Burger on a high-fiber bun, air-fried potatoes, and protein chips
🔘 Protein bowl with veggies, black beans, and more fiber gummies
🔘 High-fiber pasta with shrimp, garlic, olive oil, and spinach
🔘 Greek yogurt ice cream before bed

My diet focuses on high-protein, high-fiber meals that are easy to prep, budget-friendly, and actually taste good. These are the exact foods and habits that helped me lose 30 pounds – while still enjoying dinner out once a week.

I’m down over 30 pounds this summer using these exact methods. These are the same strategies I use with clients to lose fat, improve performance, and make progress in and out of the gym. If your goal is to get leaner, train harder, and finally see results that last, this video will show you exactly how to do it.

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

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Review: @FruitRiot.

Is this a better alternative for dessert? Let’s see.

These have triple the calories as opposed to their traditional fruit counterparts and none of the fiber. However, when it comes to the vitamins, they are on par with their counterparts.

I tried the cherry and the mango – both were good. However, I will never buy this product again. Let’s save you and 2-3 servings in an evening I’d rather have a Yasso bar or some chips. The fact is fruit without the fiber is really just some vitamins – I am not in short supply of those in my diet.

If you are looking for a healthy alternative that adds flavor to your fruit here is my trick: Take your favorite frozen fruit, sprinkle some Stevia, then pour some high protein milk over top. The milk causes the Stevia to crystalize and it really makes a fun, sweet treat packed with both fiber, micronutrients, and a little protein.

#shorts

Training near failure builds muscle the most efficiently.

You need fewer sets per muscle group that are very challenging in order to get great results in your training. Typically sessions for myself are 5-8 sets to near failure per muscle group. Most of my sets are taken 0-2 reps from technical failure.

Rest breaks are 2-3 minutes between sets so I am fully recovered from my last set and ready to kick ass on my next set.

I believe in an evidence based approach to building muscle, and we know that short rest breaks mean more sets to accomplish the same results. You want sets near to failure with adequate rest breaks between so you can train optimally.

Source: Refalo, Martin C. et al. “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis.” Sports Med, March 2023

#shorts

One of my favorite dieting hacks while on the road is stopping at a diner.

The menus at diners are incredibly easy to order from while keeping calories low, and getting your protein and fiber in.

Here’s my go-to order:
➡️ 3 egg omelet
➡️ Veggies; I got spinach, peppers, onions, tomatoes
➡️ Add grilled chicken
➡️ Side of fruit or potatoes (as long as they aren’t fried)

I ordered this meal ahead of time. You can do the same while on the road so you can get in and get out with time to spare.

Estimated macros:
🔘 With fruit – ~490 calories 53g protein 6g fiber
🔘 With potatoes – ~560 calories 55g protein 6g fiber

If you’re not in the mood for an omelet, you can order steak, salmon, salad with dressing on the side – let’s be honest, diners are the GOAT when it comes to ordering on a diet.

#shorts

Here at @WholeFoods going over three of my favorite diet-friendly dessert options:

1️⃣ @IcelandicProvisions yogurt – throw these in the freezer for 15-minutes. It gets a texture that’s similar to frozen yogurt but has much better macros. They have a lot of fun flavors to change things up for your nightly sweet treat.

2️⃣ Dark Chocolate – very rich in polyphenols and also fiber. Just make sure its 70% cacao or greater. I love the @HUKitchen Salty Dark Chocolate and the @ESChocolate Espresso Bean.

3️⃣ Greek Yogurt Bars – I love @Yasso and the 365 at Whole Foods.

#shorts

Busy weeks should = smarter training.

Some weeks, parenting takes all your time. Other weeks, work is nonstop. Suddenly, the gym feels like another task instead of time for yourself.

The most efficient way to train when life gets crazy: one hard set near failure per muscle group per session.

🔘 Your first set recruits the most motor neurons (optimal muscle-building potential).
🔘 The second set recruits far less — meaning diminishing returns.

➡️ Multiple sets = maximizing growth long-term.
➡️ But one near-failure set = most efficient when time is tight.

So on busy weeks, you can still hit the gym, crush a full-body session in ~40 minutes, and stay consistent. Once life slows down, return to your regular training plan.

Don’t be a 💩 head and use this as an excuse to workout less frequently. This is for situations for when you are genuinely struggling to get to the gym. Many people focus on perfection rather than getting it done – something is always better than nothing.

#shorts

This video is super candid – so please excuse the noise, the lighting, and the guerilla-style filming.

I just wanted to give you a real peek into my life.

Most of the time, you see me when the lights are set up, the cameras are professional, the mic is clipped, and I have an outline ready.

But this? This is just me talking to you.

Full workday from 6am-4pm ➡️ Nate’s swim lesson ➡️ leg day at the gym ➡️ running home to get dinner started.

Kept it simple and reliable: 6oz shrimp with 3oz @Goodles with 1tbsp olive oil and lemon – 560 calories 51g protein 7g fiber – high fiber, high protein, healthy fats. Simple, balanced, and delicious.

This is real life. Dieting doesn’t have to be complicated.

#shorts

Tier List: Fast Food While Dieting

S-Tier | Best macro options with a ton of variety.
🔘 @Chipotle – Use Lifestyle Bowls: lean protein, rice/beans, veggies, salsa. Skip sour cream, cheese, guac and the tortilla (320 cals!!!)
🔘 @DigInn – Great for customizable bowls. Watch oils, sauces, fatty meats.
🔘 @ChickfilA – 8ct Grilled Nuggets + Kale Crunch = 180 cals 28g protein. Add small Mac & Cheese for a total of 450 cals 40g protein.
🔘 @Subway – Customizable sandwiches. High volume bowls that pack in a ton of protein and fiber.

A-Tier | Great macro options with a good variety.
🔘 @Arbys – Order a Classic Beef & Cheddar in a bowl (no bun), add snack size fries. Not low cal, but craving-friendly at 500 cals 24g protein.
🔘 @JerseyMikes – Mini subs or bowls with extra veggies = calorie saver.
🔘 @WingStop – Naked wings with sauce on the side with a serving of carrots/celery may be the best option here but even their tenders are reasonable. 3 Original Hot Tenders is 420 calories 30g protein.
🔘 @OfficialPandaExpress – Grilled Chicken Teriyaki + ½ rice, ½ super greens = 595 cals 49g protein 7g fiber.

B-Tier | Some great macros but less options.
🔘 @McDonalds – Hidden gems: McCrispy Strips (350 cals 30g protein), a classic hamburger (250 cals 12g protein), and even their vanilla ice cream cone (200 cals 5g protein).
🔘 @Popeyes – 3pc Tenders (450 cals 38g protein). Sides like mashed potatoes (110 cals 3g protein) fit in too.
🔘 @TacoBell – Chicken Supreme Burrito hack 600 cals 60g protein 10g fiber. Cantina Bowls also a solid option, especially if you double protein.
🔘 @Starbucks – Protein Latte (200 cals 29g protein) + Egg White Bites (170 cals 12g protein) + apple = 450 cals 41g protein 3g fiber.

C-Tier | You can fit any food into your diet, but it’s definitely harder to do eating at these.
🔘 Others (Little Caesars, Five Guys, DQ, Dunkin) – Hard to hack; go smaller portion, treat meals.