5 Ways to Eat More Lean Protein

Lean protein is essential for a healthy diet—whether you’re trying to lose weight, build muscle, or improve your overall health. As a transformational nutrition coach, I often recommend a diet rich in lean protein because it is a weight loss powerhouse! It is the most thermic of all macronutrients, which means it requires more energy to digest and metabolize, and it builds lean muscle mass, which helps you burn more calories every day. Lean protein also staves off cravings and helps you feel fuller longer so that you can control your hunger and make better choices.

Here are 5 easy ways to add more protein to your daily routine.

1. Start With Protein-Packed Breakfasts

Swap sugary cereals or refined grain pastries for protein-rich options like eggs, Greek yogurt, chia seed pudding or protein smoothies. These options offer a substantial dose of protein but also help keep you feeling satisfied and energized throughout the morning.

2. Snack Smart

Opt for protein-packed snacks to tide you over between meals instead of reaching for processed snacks that are high in empty calories. Almonds, cottage cheese, edamame, trail mix or turkey slices are good examples of convenient and nutritious choices that help maintain energy levels while preventing overeating.

3. Add Plant-Based Proteins into the Mix

A great way to boost your protein intake without excess calories or saturated fats is to incorporate plant-based proteins. Legumes, tofu, lentils, chickpeas, tempeh, and seitan are excellent sources of protein that can be used in a variety of dishes, from stir-fries to salads.

4. Power Up Your Salads

Salads are often associated with being light and low in calories, but they also provide a way to pack the protein. Add grilled chicken or fish, chickpeas, quinoa, or hard-boiled eggs to your salads to create a satisfying, nutrient-dense meal that won't leave you feeling hungry.

5. Embrace Supplements & Smoothies

Whole foods should always be your primary source of nutrition, but protein supplements can be a convenient option when you’re busy or struggling to meet your daily protein needs. Some good choices are whey protein powder, pea protein, and plant-based protein blends.

As a transformational nutrition coach, I often recommend a protein-first approach to support weight loss efforts, promote muscle building, and boost overall well-being. By incorporating lean protein into your meals and snacks, you can harness its metabolic and satiating properties to optimize your health and fitness.