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Should You Be Eating More Protein if You Want to Lose Weight?: A Guide for Those Who Aren’t Sure Where to Start with Nutrition

A common question that many of our clients ask: “Should I be eating more protein if I want to lose weight?” If you’re someone who finds nutrition overwhelming and it’s not high on your priority list, this guide is for you.

Why Protein Matters

Protein is a big deal when it comes to losing weight and staying healthy. It helps you feel full, which can stop you from snacking on unhealthy foods. Plus, when you lose weight, protein helps make sure you’re losing fat and not muscle. Keeping your muscles strong is important because they help burn calories, even when you’re not working out. And here’s a fun fact: your body uses more energy to digest protein than it does for fats and carbs, so you burn more calories just by eating it.

How Much Protein Do You Need?

If the idea of counting grams and tracking your food sounds stressful, don’t worry. A simple rule of thumb is to include a source of protein in every meal and snack. This doesn’t mean you need to eat a ton of meat or chug protein shakes all day. Just aim to have something with protein every time you eat. Think about adding some chicken to your salad, having a yogurt for a snack, or enjoying a piece of fish at dinner.

Easy Ways to Get More Protein

Adding more protein to your diet doesn’t have to be complicated. Start with little changes. Make sure there’s some protein on your plate at every meal. Swap out your usual snacks for ones that have more protein, like nuts or cheese. If you’re really busy, protein powders can be a quick and easy way to get an extra boost.

Practical Meal Ideas


Breakfast is a great time to get some protein. Try having Greek yogurt with berries and a handful of nuts. Or, scramble up some eggs with a bunch of your favorite veggies. These are quick, easy options that pack a protein punch.


For lunch, think about making a big salad with some grilled chicken. Or, if you’re in a rush, wrap up some turkey and avocado in a whole-grain tortilla. Both are delicious and keep you full for longer.


Dinner doesn’t have to be fancy. Grill a piece of salmon and serve it with some quinoa and broccoli. Or make a tofu stir-fry with lots of colorful veggies. These meals are not only high in protein but also packed with nutrients.


When it comes to snacks, go for options like cottage cheese with pineapple or a protein smoothie made with your favorite fruits. These are easy to prepare and great to have on hand when you need a quick bite.

Making It Sustainable

The key to any nutrition plan is making it something you can stick with. Plan your meals and snacks ahead of time so you’re not scrambling for something to eat. Drink plenty of water to stay hydrated, as sometimes thirst can be mistaken for hunger. And remember, it’s okay to enjoy your favorite treats now and then. The goal is to make healthy eating a regular part of your life, not to be perfect all the time.

Final Thoughts

Adding more protein to your diet can be a simple and effective way to help you lose weight. By making small changes and including protein in every meal, you can feel fuller, maintain muscle, and even boost your metabolism.

If you’re still unsure about where to start, book a Free No Sweat Intro here for more personalized advice. We’re here to support you every step of the way on your fitness journey.

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