5 lazy girl lunch recipes that are quick, tasty, and helped me build muscle and lose fat — and keep it off for 4 years.

Rachel Hosie has maintained her weight loss for four years with staple easy lunches like quesadillas.Getty/Rachel Hosie

• Eating a high protein diet helped me lose fat while holding on to muscle.
• A selection of quick, tasty, healthy lunches helped me lose fat and keep it off.

The "lazy girl" meal trend may be blowing up on TikTok, but the concept isn't new: it's just simple recipes that make life easier.

When I decided to work on my diet and eating habits four years ago, cutting my body fat percentage in half in the process, over time I found a selection of staple meals that were high in protein and fiber, delicious, and, most importantly, easy. They were, essentially, lazy girl meals.

If you want to lose fat and/or build muscle, eating a high protein diet is hugely beneficial: it's satiating so keeps you feeling full, helps you hold on to muscle, and uses slightly more calories during digestion than fat and carbs.

Here are five of my favorite lunches that helped me lose fat and while keeping muscle, and maintain my physique in the years since.