Skip to content
Nutrition & Diet
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Expert Reveals 5 High-Protein Swaps That Double Protein Per Calorie

These foods will give you a nutritional boost.

Christopher Roback
By Christopher RobackJan 05, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Ivana_Chapman37
Copyright Ivana Chapman/YouTube
Christopher Roback
By Christopher RobackJan 05, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Staring at another bland chicken breast? Or maybe you've caught yourself googling "high protein snacks" for the hundredth time? You're not alone. Getting enough protein while managing calories is a daily struggle for most of us.

That's where Ivana Chapman comes in. As a former international karate competitor turned strength coach, she's mastered the art of efficient protein intake. With a BSc in Sports Science and NSCA certification, Ivana has helped thousands transform their nutrition through smart protein choices.

Ready to transform your protein game? These proven swaps will help you hit your protein goals without adding unwanted calories – and they actually taste good.

Master the Protein-to-Calorie Ratio

"I recommend that my clients get 0.7 to one gram of protein per pound of body weight per day," Ivana says in her post. The key is choosing foods that deliver more protein with fewer calories.

Swap Whole Eggs for Egg White Combinations

While whole eggs provide nutrients, Ivana explains that combining one or two whole eggs with egg whites maximizes protein content. "A quarter cup of egg whites adds 7 grams of protein for only 35 calories," she notes. For a protein-rich breakfast, mix two whole eggs with extra egg whites.

Choose Greek Over Regular Yogurt

"Unsweetened Greek yogurt gives you 15 grams of protein for just 90 calories," Ivana shares. She recommends Icelandic skyr as an even more concentrated option with 19 grams of protein per 110 calories.

Select Leaner Fish Options

While salmon offers healthy fats, Ivana points to white fish like cod and canned tuna for better protein-to-calorie ratios. "Canned tuna provides 26 grams of protein for only 120 calories," she says.

Upgrade Your Protein Powder

"Whey protein isn't just a supplement – it's a convenient, cost-effective protein source," Ivana explains. While whey concentrate is cheaper, isolate offers better digestion and a higher protein concentration.

Choose Leaner Ground Meats

"Extra lean ground Turkey breast offers 27 grams of protein for 128 calories," Ivana notes, making it one of her top recommendations for efficient protein intake.

Track Your Results

For accurate monitoring of these swaps' impact, Ivana recommends using apps like MyFitnessPal to track both protein intake and total calories.

Avoid Common Protein Misconceptions

"Quinoa is often misunderstood as a high-protein food," Ivana warns. With 12 grams of protein but 313 calories per serving, it's not as efficient as other sources. Similarly, she notes that almonds provide 15 grams of protein but pack 414 calories and 36 grams of fat per half cup.

Combine Sources Strategically

"We don't always have to think of our protein sources individually," Ivana explains. She suggests combining moderate-protein foods to create high-protein meals. For example, enhance oatmeal's 5 grams of protein by adding high-protein milk and protein powder.

Time Your Protein Intake

"Ideally, aim for about 20 grams of protein per meal or snack," Ivana advises. This approach helps maintain steady protein intake throughout the day, making it easier to reach your total goals.

Adapt for Your Goals

While these swaps work well for fat loss, Ivana notes that muscle building may require different approaches. "If you're looking primarily for muscle-building hypertrophy, then you may want to actually increase your calories while maintaining high protein intake," she explains.

Consider Special Dietary Needs

For those with dietary restrictions, Ivana points to alternatives like lactose-free high-protein milk (14 grams of protein per cup) and plant-based proteins. Edamame offers 9 grams of protein per 90 calories, while tofu provides 7 grams per 70-calorie serving.

Monitor Mercury Intake

When incorporating fish protein sources, Ivana recommends monitoring mercury levels. She suggests limiting chunk light tuna to 2-3 cans weekly for adults, explaining that this variety contains about one-third less mercury than albacore.

Key Protein Swaps Summary

Here are the five most efficient protein swaps covered:

  1. Replace whole eggs (6g protein/70 cal) with egg white combinations (7g protein/35 cal).
  2. Switch from regular yogurt to Greek yogurt or skyr (15-19g protein/90-110 cal).
  3. Choose white fish over fatty fish varieties for better protein-to-calorie ratio.
  4. Use whey isolate instead of concentrate for better protein concentration and digestion.
  5. Select lean ground turkey (27g protein/128 cal) over regular ground meats.

Remember Ivana's key advice: "If you're trying to get into a calorie deficit and lose body fat or lose weight, you want to get the protein as high as possible and then keep the calories relatively low." These swaps help you do exactly that. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

protein

More For You

Nutrition & Diet

Expert Reveals 5 High-Protein Swaps That Double Protein Per Calorie

Ivana_Chapman37
Copyright Ivana Chapman/YouTube
Christopher Roback
By Christopher RobackJan 05, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Staring at another bland chicken breast? Or maybe you've caught yourself googling "high protein snacks" for the hundredth time? You're not alone. Getting enough protein while managing calories is a daily struggle for most of us.

That's where Ivana Chapman comes in. As a former international karate competitor turned strength coach, she's mastered the art of efficient protein intake. With a BSc in Sports Science and NSCA certification, Ivana has helped thousands transform their nutrition through smart protein choices.

Ready to transform your protein game? These proven swaps will help you hit your protein goals without adding unwanted calories – and they actually taste good.

Master the Protein-to-Calorie Ratio

"I recommend that my clients get 0.7 to one gram of protein per pound of body weight per day," Ivana says in her post. The key is choosing foods that deliver more protein with fewer calories.

Swap Whole Eggs for Egg White Combinations

While whole eggs provide nutrients, Ivana explains that combining one or two whole eggs with egg whites maximizes protein content. "A quarter cup of egg whites adds 7 grams of protein for only 35 calories," she notes. For a protein-rich breakfast, mix two whole eggs with extra egg whites.

Choose Greek Over Regular Yogurt

"Unsweetened Greek yogurt gives you 15 grams of protein for just 90 calories," Ivana shares. She recommends Icelandic skyr as an even more concentrated option with 19 grams of protein per 110 calories.

Select Leaner Fish Options

While salmon offers healthy fats, Ivana points to white fish like cod and canned tuna for better protein-to-calorie ratios. "Canned tuna provides 26 grams of protein for only 120 calories," she says.

Upgrade Your Protein Powder

"Whey protein isn't just a supplement – it's a convenient, cost-effective protein source," Ivana explains. While whey concentrate is cheaper, isolate offers better digestion and a higher protein concentration.

Choose Leaner Ground Meats

"Extra lean ground Turkey breast offers 27 grams of protein for 128 calories," Ivana notes, making it one of her top recommendations for efficient protein intake.

Track Your Results

For accurate monitoring of these swaps' impact, Ivana recommends using apps like MyFitnessPal to track both protein intake and total calories.

Avoid Common Protein Misconceptions

"Quinoa is often misunderstood as a high-protein food," Ivana warns. With 12 grams of protein but 313 calories per serving, it's not as efficient as other sources. Similarly, she notes that almonds provide 15 grams of protein but pack 414 calories and 36 grams of fat per half cup.

Combine Sources Strategically

"We don't always have to think of our protein sources individually," Ivana explains. She suggests combining moderate-protein foods to create high-protein meals. For example, enhance oatmeal's 5 grams of protein by adding high-protein milk and protein powder.

Time Your Protein Intake

"Ideally, aim for about 20 grams of protein per meal or snack," Ivana advises. This approach helps maintain steady protein intake throughout the day, making it easier to reach your total goals.

Adapt for Your Goals

While these swaps work well for fat loss, Ivana notes that muscle building may require different approaches. "If you're looking primarily for muscle-building hypertrophy, then you may want to actually increase your calories while maintaining high protein intake," she explains.

Consider Special Dietary Needs

For those with dietary restrictions, Ivana points to alternatives like lactose-free high-protein milk (14 grams of protein per cup) and plant-based proteins. Edamame offers 9 grams of protein per 90 calories, while tofu provides 7 grams per 70-calorie serving.

Monitor Mercury Intake

When incorporating fish protein sources, Ivana recommends monitoring mercury levels. She suggests limiting chunk light tuna to 2-3 cans weekly for adults, explaining that this variety contains about one-third less mercury than albacore.

Key Protein Swaps Summary

Here are the five most efficient protein swaps covered:

  1. Replace whole eggs (6g protein/70 cal) with egg white combinations (7g protein/35 cal).
  2. Switch from regular yogurt to Greek yogurt or skyr (15-19g protein/90-110 cal).
  3. Choose white fish over fatty fish varieties for better protein-to-calorie ratio.
  4. Use whey isolate instead of concentrate for better protein concentration and digestion.
  5. Select lean ground turkey (27g protein/128 cal) over regular ground meats.

Remember Ivana's key advice: "If you're trying to get into a calorie deficit and lose body fat or lose weight, you want to get the protein as high as possible and then keep the calories relatively low." These swaps help you do exactly that. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Reveals 5 Dietary Changes to Amp Up Your Protein Intake

Hannah White hwfit
Coach Finally Dropped Belly Fat at 39 When She Fixed These 4 Habits
Copyright hwfit/Instagram
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you falling short of your protein needs? Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up.” In a new social media post, she reveals a few of her tricks to ensure she is getting the protein she needs to lose weight. “As a 45 year-old PT, here’s 5 ways I’ve changed my diet to make sure I’m eating enough protein,” she writes.

Protein Is Important

“I get asked about protein every day, so let’s bring this back again. And as I’ve stated time and time again, eating enough protein NEEDS to be your non negotiable,” she says.

Here Is Why You Need Protein

“It helps maintain your muscle mass while losing fat: The last thing you want to do is lose muscle mass if you want to be fit and healthy,” she says. “It helps you build muscle (along with strength training) which is a HUGE plus in your 40s and beyond,” she continues. “It increases satiety (feeling full), which can reduce overall calorie intake. It boosts your metabolism, helping you burn more calories, even at rest. It regulates hunger hormones, reducing cravings, encouraging healthy eating habits. It helps with weight management or weight loss (when is a calorie deficit)”

She Increased Protein Portion Sizes

The first thing she does to make sure she gets enough protein? “I’ve increased the portion sizes of the proteins I was already eating: Aiming for at least 30 grams or a palm ✋ sized portion in each meal (3-4x daily). I also use the @myfitnesspal app to plan & track my daily intake,” she writes.

She Starts Her Day with a High Protein Breakfast

“I start my day with a high-protein breakfast: Either protein oats, @fage Greek yogurt, eggs + @twochicksproducts whites, or @mattessons_uk turkey bacon & @heckfooduk chicken sausages with toast & grilled tomatoes,” she writes.

She Adds Protein Powder When She Can

Next, she adds protein powder when she can. “I add protein powder to foods & drinks: Things like cereal, oats, yogurts, smoothies, and even coffees (I use @bulk whey isolate chocolate flavour which is 24g per scoop for only 108 calories)” she writes.

She Only Has High Protein Snacks

When she snacks, “I now only have high protein snacks,” she writes. “Things like, @babybel.uk light cheese, boiled eggs, Greek yogurt & other high protein yogurts, bars or shakes.”

She Prioritizes Lean Meats and Fish

And lastly, she prioritizes lean meats and white fish or seafood in her meals. “Along with adding low fat cheese, egg whites or shredded chicken to up my protein,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Abbey_Sharp22
Copyright Abbey Sharp/YouTube
Christopher Roback
By Christopher RobackDec 12, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever stared at another plain chicken breast ,wondering if there's a better way to meet your protein goals? You're not alone. While most women need between 50-60 grams of protein daily, getting there can feel like an endless cycle of chicken and protein shakes. That's where Abbey Sharp comes in. As a Registered Dietitian and founder of Abbey's Kitchen Inc., she's cracked the code on creative protein-boosting tricks that actually work for real life. These genius hacks will help you double your protein intake without touching another piece of chicken.

Swap Your Basic Grains for Protein-Rich Alternatives

"When choosing carbs, we want to think about fiber, but if we can get our carbs to have dual citizenship – meaning they offer protein too – we're really getting ahead of the game," Abbey explains in her post. She recommends switching from white rice (4g protein per cup) to powerhouse alternatives like amaranth (9g protein), quinoa (8g protein), or legume-based pasta (13g protein).

Use This Secret Ingredient When Cooking Rice

If you're not ready to give up your favorite white rice, Abbey has a brilliant solution: "A cup of white rice cooked in bone broth will have over 12 grams of protein, compared to just 4 grams when cooked in water." This simple swap triples your protein while adding rich flavor.

Turn Your Morning Cereal Into a Protein Powerhouse

For cereal lovers, Abbey shares her game-changing breakfast hack: "Add protein powder to your milk before pouring it over your cereal. This simple trick adds 22 grams of protein and turns a light snack into a filling meal."

Transform Any Soup Into a Protein-Rich Meal

"Adding just half a cup of white beans to your soup will give you an extra nine grams of protein plus five grams of fiber," Abbey reveals. These creamy beans blend seamlessly into any soup, creating a protein-packed meal you'll actually want to eat.

Make Your Avocado Toast Work Harder

Abbey elevates this breakfast favorite with a smart addition: "Mix or puree cottage cheese with your mashed avocado. Adding just a half cup between two slices of bread adds an extra 13 grams of protein."

Blend This Secret Ingredient Into Your Smoothies

"Silken tofu is another great vegan smoothie base that adds body and protein without any extra flavor," Abbey shares. This hack works particularly well for anyone who doesn't love the taste of protein powder.

Upgrade Your Chia Pudding Game

Abbey transforms basic chia pudding into a protein powerhouse: "By adding one cup of kefir instead of almond milk, you'll boost the protein content from 5 grams to 14 grams." Plus, you'll get beneficial probiotics.

RELATED: She “Effortlessly” Lost 66 Pounds and Stopped Binge Eating by Doing These 3 Things

Double Your Oatmeal's Protein Content

"Try mixing a quarter cup of oats with a quarter cup of hemp hearts," Abbey advises. This simple swap increases protein content from 5 to 14 grams, while adding healthy fats that keep you fuller longer.

Try This Chef's Secret for High-Protein Oats

One of Abbey's signature recipes packs a serious protein punch: "Even if made with just water, adding a cup of egg whites to your half cup of oats gives you over 30 grams of protein." She promises it doesn't taste like eggs.

Make Your Eggs Work Double Duty

Abbey shares her egg-cellent trick: "Add two egg whites to your two whole eggs to boost protein from 14 grams to 22 grams while still getting all the nutrients from the yolks."

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Double Your Dip's Protein Content

"Adding a quarter cup of cottage cheese or Greek yogurt to your store-bought hummus or guacamole will add an extra six to eight grams of protein," Abbey reveals, making your snacks actually filling.

Transform Basic Mac and Cheese

For comfort food lovers, Abbey's genius hack delivers: "Add a heaping cup of pureed cottage cheese and chopped broccoli to your boxed mac and cheese. The cottage cheese thickens the sauce while adding protein, and the veggies add fiber and volume." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

_lillie_kane9
Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?

Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Dani_Marenburg_Danni_Patton_mindinmymacros
Copyright mindinmymacros/Instagram
Alek Korab
By Alek KorabOct 04, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you struggling to lose weight without constant hunger pangs? Protein might be the secret weapon you're missing. Dani Marenburg is a double-certified nutrition coach who has helped over 1,000 women achieve their weight loss goals. On her podcast Mindin’ My Macros, Danny shares her top protein hacks that can help you melt fat fast while keeping you satisfied. We also asked other experts to weigh in with their proven tips. Whether you're a protein novice or looking to optimize your intake, these tips will give you the edge in your weight loss journey.

Protein Does More Than Build Muscle

Protein is often overlooked and under-consumed, but it's essential for numerous body functions. Dani says in her podcast, "Protein plays a vital role in numerous body functions from muscle repair and immune support to hormone production and enzyme activity."

Linda Sun, a nutrition expert, adds, "Protein repairs tissue, creates antibodies, gives us energy, makes up the cells that make up basically every part of us."

Protein Boosts Your Metabolism

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

For women and men alike, protein is crucial for muscle development, which supports overall strength, metabolism, and healthy body composition. Dani explains, "Protein is especially crucial for women and men as it supports muscle development, which is key for overall strength for metabolism and metabolic health and maintaining healthy body composition."

"Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal," saysAutumn Bates, a Clinical Nutritionist. "Proteins help you tap the fat burning and achieve your weight loss goals," she adds

Eating Protein Won't Make You Bulky

Dani in her podcast addresses common protein misconceptions. "The fear of getting bulky from protein couldn't be farther from the truth," she explains. "Adequate protein intake benefits both men and women of all activity levels and ages by supporting muscle maintenance, but also supporting bone health and even weight management."

Dave Asprey, founder of Bulletproof and the “Father of Biohacking” adds, "Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal."

High Protein Diets Are Safe for Most People Fiction

Dani in her podcast also clarifies the misconception about protein and kidney health: "Research actually shows that healthy individuals with no preexisting kidney conditions can safely consume higher protein diets without actually causing any harm on the kidneys."

However, it's important to note that Harvard Health warns, "People that eat very high protein diets have a higher risk of kidney stones."

Your Body Can Handle More Than 30g of Protein at Once

Addressing another myth, Dani states, "There is an old study on 30 grams of protein being the maximum of amount of protein that one's body can efficiently absorb and process at a time."

However, she explains that newer research has shown "the body is constantly breaking down protein into amino acids and the small intestine can actually absorb and store those amino acids to use later when your body needs them."

The 1g Per Pound Rule Is a Good Starting Point

There's no one-size-fits-all protein amount. Dani recommends in her podcast, "A good rule of thumb is to aim for a protein amount that is anywhere from 0.8 to 1.2 grams per pound of body weight." She suggests starting with a one-to-one ratio: consuming about a gram of protein per pound of body weight, up to 165 grams.

This aligns with Asprey's recommendation: "I recommend getting at least 1 gram of protein per pound of your ideal body weight per day."

More Protein Can Help Build Muscle Faster

Happy,Sporty,Fitness,Woman,Flexing,Muscles,On,Beach.,Smiling,YoungShutterstock

For those struggling to build muscle, Dani advises, "If you're somebody who really struggles putting on muscle and no matter how hard you feel like you're trying, it's just not happening... I'd recommend skewing a little bit higher on that protein scale, maybe closer to 1.1 to 1.2 grams per pound of body weight to help with muscle development."

Linda Sun shares her personal experience: "A protein range of a hundred to 150 grams for me made sense as someone who's pretty active, works out almost every single day, and is trying to build a little bit of muscle."

RELATED:Slash Your Belly Fat Risk by 80 Percent in Just Six Weeks

Pregnancy and Breastfeeding Increase Protein Needs

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

Dani, in her podcast, also notes that protein needs can change during pregnancy and breastfeeding: "Your protein intake will increase through your trimesters and remain slightly elevated during breastfeeding to support the growth and development of both you, the mom, and your baby."

You Don't Need Meat to Get Enough Protein

Organic,Raw,Soy,TofuShutterstock

Dani reassures that getting sufficient protein doesn't mean eating only meat. "There are so many amazing plant-based protein options too, such as beans, lentils, tofu, quinoa, that can also contribute to meeting your protein requirements," she states.

The British Heart Foundation suggests, "White fish is a low-fat protein source. Oily fish, such as sardines, mackerel or salmon, are a little higher in fat but contain omega-3 fatty acids, which are heart healthy."

Plant-Based Eaters Need Slightly Less Protein

For plant-based eaters, Dani suggests in her podcast, "You can aim for a slightly reduced goal. So anywhere from 0.6 to 0.8 grams of protein per pound of body weight, that's a great place to start for plant-based."

Your Body Might Need Time to Adjust to More Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

When increasing protein intake, Dani warns of initial side effects: "As your body starts to regulate and adjust to the increase in protein intake, you might experience a little bit of bloating that typically lasts anywhere from one to two weeks and is completely normal." She also mentions increased feelings of fullness, assuring that the body will adapt over time.

Asprey confirms this effect: "Protein increases satiety by increasing the hormones that tell your body that it's full.

RELATED:The Top Foods Proven to Flatten Your Belly

Slowly Increasing Protein Intake Works Best

Dani advises in her podcast, "I always like to recommend giving yourself a good two weeks of increasing your protein. And again, my motto is that you don't have to go from zero to a hundred. You can start by slowly increasing your protein day over day, week over week, until you get close to or at your goal."

Build Your Meals Around Protein

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

Dani offers practical tips for boosting protein consumption, starting with: "Build your meals around a protein source. So this does not mean it has to be chicken breast, and then you have broccoli and rice. Absolutely not."

Small Increases in Portion Size Add Up

She suggests, "Maybe you're including four ounces of shrimp, maybe include five ounces of shrimp. That's a very easy way to start to bump up your protein intake without it feeling too overwhelming."

You Can Ask for Extra Protein When Eating

Young beautiful hispanic woman eating at the restaurantShutterstock

For eating out, Dani recommends, "If you're out and about, and let's say you're going out to dinner, you can always ask for extra protein."

RELATED:Reverse Your Risk of Diabetes with These Simple Dietary Changes

Smart Swaps Can Boost Your Protein Intake

Dani shares her favorite protein swap: "One of my favorites is chickpea pasta. So instead of just having regular pasta, I sub it for chickpea pasta because it has much more protein because it's coming from chickpeas, which are a good protein source."

Lean Proteins Help Balance Fat Intake

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

For those concerned about fat intake, Dani advises, "If you struggle with also increasing your fat along with your protein, which I'll often see opt for lean protein sources like lean ground, Turkey, Turkey, bacon, chicken, white fish, shrimp, lean beef, pork tenderloin."

However, Dr. Katherine Zeratsky, RD, LD, from the Mayo Clinic, warns, "A high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer."

Protein Benefits Go Beyond Weight Loss

Dani in her podcast highlights that protein isn't just about weight management: "Protein is such an important aspect of your diet that supports muscle growth. AIDS in muscle recovery, promotes weight management, hormone production and regulation. It supports the immune system and so much more."

Asprey adds, "Protein also helps you preserve lean muscle when losing weight, which is essential for health and longevity."

RELATED:10 Anti-Aging Foods That Will Help You Achieve Forever-Young Skin, According to an Expert

Balance Is Key - Don't Forget Other Nutrients

By implementing these strategies, you can harness the power of protein to transform your body and overall health. As Dani concludes, "If you're looking to dive even deeper to understand how to properly pair a specific protein goal with a carb and fat goal to support your health goals, whether that's to build muscle, reduce fat, regulate blood sugar, to eliminate cravings in that afternoon slump, or simply looking for a balanced and sustainable way of eating to get off the hamster wheel of yo-yo dieting," consider exploring more resources on macro-based nutrition.

However, Dr. Zeratsky cautions, "Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache, and constipation."

Don’t forget, that while protein is crucial for health and weight management, it's important to maintain a balanced diet and consult with a healthcare professional before making significant changes to your diet. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

Shutterstock

Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.