By Shelly Marie Redmond, RD, LDN
Drink More, Fiber Up, & Protein Always
(Yes, You Can Still Have King Cake)
Every January, I see the same thing happen- people go all-in on extreme plans, cut out entire food groups, and swear off anything fun… only to burn out by February.
At Skinny Louisiana, we do things differently. We focus on simple habits that work with your lifestyle, your culture, and your kitchen, because healthy living should complement your lifestyle, not complicate it!
If you want real results this year, these three foundational habits are where it all begins.
1) Drink Up! Water is a weight-loss tool.
Before worrying about carbs, calories, or powders, let’s talk about water.
Daily goal: 72–100 ounces per day
At meals: 2 cups (16 ounces) before or with each meal
When waking: Hot lemon water
Drinking water with meals isn’t just a “good habit” — it’s backed by science. A study published in the journal Obesity found that adults who drank water before meals consumed fewer calories and lost more weight than those who didn’t. Simply put, hydration helps your hunger hormones calm down so you can actually hear your body’s fullness signals.
Hot Lemon Water? This is my favorite way to start the day — before scrolling or chaos.
How to make it:
- 12–16 ounces hot (not boiling) water
- Juice from ½ a fresh lemon or a True Lemon packet
Why it works:
- Gently wakes up digestion
- Supports regularity
- Gets hydration started early
Is water too boring for you? You CAN add items to your water that don’t contain icky sweeteners or sugar replacers. My favorites (which you can find at our local grocery stores) include Ultima electrolytes (sweetened with stevia) and True Lemon or True Lime packets.
2) Fiber is the foundation.
If there’s one thing I’m known for, it’s talking about fiber, my favorite ‘F’ word!
Fiber goal:30–35 grams daily
Fiber helps:
- Control blood sugar
- Reduce cravings
- Improve gut health
- Keep you full longer
- Support consistent weight loss
Don’t panic — fiber isn’t that bland ol’ cereal your Maw Maw kept hidden in the back of the cabinet or sad plain ol’ veggie sticks. Today’s fiber-rich foods are flavorful, satisfying, and downright delicious. I’ve found options that keep you full and happy, which is exactly how healthy eating should feel.
For cold-breakfast lovers:
- ½–¾ cup Fiber One, Catalina Crunch, or Julian’s Bakery cereal
- Paired with high-protein yogurt like Ratio or Chobani Zero Sugar
- Ideal ratio: ½ cup cereal + ¾ cup yogurt + 1 tbsp chia seeds or 10 almonds
Not into cold breakfast?
- Sola bagels with eggs or turkey sausage! (PS – Sola Bagels have over 25 grams of fiber! That’s a strong start to any day.
Lunch That Loves You Back
- Mission Carb Balance wraps or Sola bread
- Lean protein + vegetables (vegetables are between 4-5 grams of fiber per cup)
- Add 1 cup raspberries if you want fruit (raspberries are the highest-fiber fruit, packing about 8 grams per cup)
Smart Snacks
- KIND bars (gluten-free and fiber-forward) – 7 grams of fiber
- IQ Bars – 9 grams of fiber
- Yogurt with berries – 8 grams of fiber
- Protein shakes with a fiber add-in (use Benefiber)
Supper, Simplified
- 4–6 ounces of meat
- 1 cup Non-starchy vegetables
Try roasted artichokes, one of the highest-fiber vegetables available (Recipe available in my cookbook, Skinny Louisiana…In the Kitchen!)
3) Include protein every time you eat.
Protein isn’t just for athletes — it’s essential for metabolism, muscle maintenance, and appetite control. We want to make sure that we are eating protein every time we eat!
- Daily protein goal: 90 grams or more
Protein helps:
- Preserve lean muscle
- Stabilize blood sugar
- Keeps you satisfied between meals
Many people think of chicken, beef, or fish first — but don’t worry, it does not have to be meat. Yogurt, cottage cheese, eggs, and even beans can get the job done deliciously.
Easy Dinners for Busy Evenings
- Slow cooker chicken, pork, or beef (check out my recipe in Skinny Louisiana…in the Slow Cooker)
- Pair with vegetables and Parish Rice, a low-glycemic Louisiana favorite
- Add ½ cup berries at night for something sweet without the spike
What Happens When You Follow This for 14 Days?
When people consistently hit:
- 35+ grams of fiber
- 35 grams net carbs or less
- 90+ grams protein
- 1,500 calories or less
It’s common to see 4–10 pounds lost in just two weeks — without extreme dieting or cutting out joy. And yes, this plan still leaves room for my Skinny King Cake bars during Mardi Gras, because balance always wins.
Now you stay in touch! Be sure to check out my Skinny Louisiana cookbooks and join my Weight Loss Program, often covered by Blue Cross, UMR, and United Healthcare!
PS – Also check out my 2-ingredient Sugar Free Fudge! It’s perfect for Valentine’s Day!
Slow Cooker Salsa Chicken
- 4 chicken breasts
- 1 jar salsa
- Mission Carb Balance Wraps
- Various toppings including shredded cheese, salsa, light sour cream.
Place chicken and salsa in the slow cooker.
Cook on low for 4 hours.
Top chicken mixture on Mission Carb Balance wrap and top with various toppings.
Sugar Free Fudge
- 9 oz Lilys Semi-Sweet Chocolate Chips
- 1 cup Heavy Whipping Cream
Line a loaf pan with aluminum foil or parchment paper.
Pour heavy whipping cream into a small saucepan and heat over medium-low until the edges begin to bubble.
Reduce heat to low and stir in Lily’s chocolate chips until completely melted and smooth.
Pour mixture into the prepared loaf pan and smooth the top.
Refrigerate for about 2 hours, or until firm.
Lift from the pan using the foil and cut into 24 small squares.
Sugar Free King Cake
Base
- 1/2 cup light sour cream
- 1/3 cup water
- 1 tbsp vanilla extract
- 2 eggs
- 1 egg yolk
- 3 tbsp butter, melted
Dry
- 3 1/4 cups almond flour
- 1/4 cup Swerve granulated
- 1 tsp baking powder
- 1/4 tsp salt
Cream Cheese Filling
- 8 oz light cream cheese
- 1/2 cup Swerve confectioners
- 1 tsp vanilla extract
Glaze + Topping
- 1/3 cup Fairlife
- 1/4 cup Swerve confectioners
- Colored Swerve sugars (purple/green/gold)
Preheat oven to 325°F. Line an 8×8 pan with parchment or non-stick foil.
In a large bowl, mix sour cream, water, vanilla, eggs, egg yolk, and melted butter. Beat on low 2 minutes.
Add almond flour, Swerve granulated, baking powder, salt. Fold, then beat on low 2 minutes.
In a small bowl, beat cream cheese, Swerve confectioners, vanilla on low 2 minutes.
Layer: ½ batter → filling → ½ batter.
Bake 45–55 minutes until set. Cool.
Mix glaze ingredients and pour over cooled bars.
Sprinkle colored sugars. Slice and serve.
Shelly Marie Redmond, RD, LDN is the founder of Skinny Louisiana, Registered Dietitian, and proud believer that you never “skinny” a roux! You can find her delicious recipes on her website www.skinnylouisiana.com and follow her on Facebook & YouTube at Skinny Louisiana. Connect with her at 318.222.7442.