Boost Your Protein Intake + A Special Offer Just for You!
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Protein is an essential part of a balanced diet, helping to build muscle, support metabolism, and keep you feeling full longer. Whether your goal is to lose weight or gain muscle, increasing your protein intake can make a significant difference.
According to Kris Gunnars, protein helps reduce appetite by increasing levels of satiety hormones while decreasing levels of the hunger hormone. This makes you feel fuller for longer, leading to a natural reduction in calorie intake. Additionally, protein has a higher thermic effect than fats and carbohydrates, meaning your body burns more calories digesting it. “Although not all sources agree on the exact figures, it is clear that protein has a much greater thermic effect (20 to 30%) than carbs (5 to 10%) or fat (0 to 3%). A thermic effect of 30% for protein would mean that 100 calories of protein end up as only 70 usable calories” (Gunnars). This increased calorie burn can make a significant impact on weight loss and energy expenditure.
For muscle building, protein is essential for repairing and growing muscle fibers, especially after workouts. A steady intake of high-quality protein can improve muscle mass and strength over time while preventing muscle loss during weight loss phases. Experts recommend aiming for about 30% of your daily calories to come from protein and ensuring you eat three balanced meals a day to maintain steady energy levels and muscle recovery.
Start your day with a high-protein breakfast by adding Greek yogurt, eggs, or a protein smoothie to your morning routine. Here are two great high-protein breakfast options:
Scrambled Eggs with Avocado & Whole-Grain Toast: A combination of eggs, avocado, and whole-grain toast provides protein, healthy fats, and fiber to keep you energized.
Cottage Cheese & Berry Bowl: A bowl of cottage cheese topped with fresh berries, chia seeds, and a drizzle of honey makes for a protein-packed, delicious start to the day.
For lunch and dinner, focus on lean proteins like chicken, fish, tofu, or legumes. Here are three high-protein meal ideas:
Grilled Salmon with Roasted Vegetables: A nutrient-dense meal packed with healthy fats and protein.
Turkey & Black Bean Chili: A hearty and satisfying dish filled with lean protein and fiber.
Lentil & Spinach Stir-Fry with Tofu: A plant-based meal rich in protein and essential nutrients.
Snacking smart can also make a big difference—keep almonds, cottage cheese, or protein bars on hand for a quick and nutritious boost.
To make things even easier, here are two simple, protein-packed recipes to try:
Protein-Packed Overnight Oats: Combine ½ cup oats, 1 scoop protein powder, 1 tablespoon chia seeds, and ½ cup almond milk. Let it sit overnight, then top with fresh berries and nuts in the morning.
Simple Grilled Chicken & Quinoa Salad: Toss grilled chicken breast with cooked quinoa, spinach, cherry tomatoes, and a drizzle of olive oil and lemon juice for a refreshing, protein-rich meal.
Gunnars, Kris. "How Protein Can Help You Lose Weight." Healthline, May 29, 2024.https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight#increases-calories-out. Accessed [Date].
