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7 High-Protein Meals That Stop Hunger and Burn Fat

Stay full and lean with these delicious protein-packed recipes.

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.

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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.

If you’re constantly feeling hungry while trying to lose weight, you’re not alone. High-protein meals are a game-changer when it comes to curbing hunger and staying satisfied throughout the day. Protein has a unique ability to keep you full, reduce cravings, and stabilize blood sugar, all of which make it easier to stick to your weight loss plan without feeling deprived. From hearty breakfasts to satisfying dinners, these high-protein meals will help keep hunger at bay and support your belly fat loss goals. Here’s how to curb hunger with meals designed to fill you up without adding inches to your waistline.


Protein-Packed Omelet for Breakfast

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Start the Day Feeling Satisfied

A protein-packed omelet made with eggs, spinach, and a sprinkle of cheese is a filling way to kick-start your day. Eggs provide high-quality protein that curbs hunger, while spinach adds fiber and nutrients. This meal keeps blood sugar stable and prevents mid-morning cravings.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Greek Yogurt Parfait with Berries and Nuts

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

Perfect for a Satiating Snack

Greek yogurt is rich in protein, and when paired with berries and a handful of nuts, it creates a well-rounded snack. The combination of protein, fiber, and healthy fats helps you feel full longer, making it easier to avoid unhealthy snacking between meals.

Grilled Chicken Salad with Quinoa

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

A Light but Filling Lunch

Grilled chicken provides lean protein, while quinoa is both high in protein and fiber. This combination creates a hearty, nutrient-dense salad that keeps you full and energized for hours, helping you avoid the afternoon slump and late-day cravings.

Lentil and Vegetable Soup

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Hearty and High in Plant Protein

Lentils are a fantastic source of plant-based protein and fiber, both of which contribute to fullness. A bowl of lentil soup with mixed vegetables is a comforting and filling option that’s also low in calories, making it ideal for weight loss.

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

Salmon with Steamed Vegetables

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A Dinner That Satisfies and Burns Fat

Salmon is high in protein and healthy omega-3 fats, which not only curb hunger but also boost metabolism. Pairing salmon with steamed vegetables creates a balanced, low-calorie meal that keeps you full without weighing you down.

Turkey and Veggie Stir-Fry

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A Quick and Satisfying Dinner Option

Lean turkey is a great source of protein, and when stir-fried with colorful veggies, it becomes a nutrient-dense meal that’s filling and low in carbs. This high-protein, high-fiber dish satisfies hunger and supports muscle maintenance, which is essential for fat loss.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Cottage Cheese with Fresh Fruit

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A Light Snack or Dessert Alternative

Cottage cheese is packed with protein and pairs well with fresh fruit for a naturally sweet snack or dessert. This combination provides both protein and fiber, making it a satisfying option that curbs late-night cravings without adding extra calories. By incorporating these high-protein meals into your diet, you’ll feel fuller for longer and be less likely to snack on unhealthy foods. These meals are designed to provide lasting satisfaction, helping you stay on track with your belly fat loss goals without the constant struggle with hunger. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
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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.

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

If you’re constantly feeling hungry while trying to lose weight, you’re not alone. High-protein meals are a game-changer when it comes to curbing hunger and staying satisfied throughout the day. Protein has a unique ability to keep you full, reduce cravings, and stabilize blood sugar, all of which make it easier to stick to your weight loss plan without feeling deprived. From hearty breakfasts to satisfying dinners, these high-protein meals will help keep hunger at bay and support your belly fat loss goals. Here’s how to curb hunger with meals designed to fill you up without adding inches to your waistline.


Protein-Packed Omelet for Breakfast

Ham,Egg,Omelette,Eggs,Fresh,Herbs,Salad,breakfastShutterstock

Start the Day Feeling Satisfied

A protein-packed omelet made with eggs, spinach, and a sprinkle of cheese is a filling way to kick-start your day. Eggs provide high-quality protein that curbs hunger, while spinach adds fiber and nutrients. This meal keeps blood sugar stable and prevents mid-morning cravings.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Greek Yogurt Parfait with Berries and Nuts

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

Perfect for a Satiating Snack

Greek yogurt is rich in protein, and when paired with berries and a handful of nuts, it creates a well-rounded snack. The combination of protein, fiber, and healthy fats helps you feel full longer, making it easier to avoid unhealthy snacking between meals.

Grilled Chicken Salad with Quinoa

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

A Light but Filling Lunch

Grilled chicken provides lean protein, while quinoa is both high in protein and fiber. This combination creates a hearty, nutrient-dense salad that keeps you full and energized for hours, helping you avoid the afternoon slump and late-day cravings.

Lentil and Vegetable Soup

Lentil soup with vegetables in bowl on wooden table. Top viewShutterstock

Hearty and High in Plant Protein

Lentils are a fantastic source of plant-based protein and fiber, both of which contribute to fullness. A bowl of lentil soup with mixed vegetables is a comforting and filling option that’s also low in calories, making it ideal for weight loss.

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

Salmon with Steamed Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

A Dinner That Satisfies and Burns Fat

Salmon is high in protein and healthy omega-3 fats, which not only curb hunger but also boost metabolism. Pairing salmon with steamed vegetables creates a balanced, low-calorie meal that keeps you full without weighing you down.

Turkey and Veggie Stir-Fry

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

A Quick and Satisfying Dinner Option

Lean turkey is a great source of protein, and when stir-fried with colorful veggies, it becomes a nutrient-dense meal that’s filling and low in carbs. This high-protein, high-fiber dish satisfies hunger and supports muscle maintenance, which is essential for fat loss.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Cottage Cheese with Fresh Fruit

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

A Light Snack or Dessert Alternative

Cottage cheese is packed with protein and pairs well with fresh fruit for a naturally sweet snack or dessert. This combination provides both protein and fiber, making it a satisfying option that curbs late-night cravings without adding extra calories. By incorporating these high-protein meals into your diet, you’ll feel fuller for longer and be less likely to snack on unhealthy foods. These meals are designed to provide lasting satisfaction, helping you stay on track with your belly fat loss goals without the constant struggle with hunger. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

If you've ever tried to lose belly fat, you know it’s one of the trickiest areas to target. But here’s the good news: protein might be the secret weapon you’re missing. Unlike carbs or fats, protein does more than just fuel your body—it actively works to torch calories, curb hunger, and keep your metabolism in high gear. Imagine burning more calories simply by digesting a delicious meal! By adding more protein to your diet, you’re not just eating to survive; you’re setting your body up to become a fat-burning machine. Here’s how protein can help you slim down your waistline and keep those stubborn pounds off for good.


Protein Boosts Your Calorie Burn

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The Thermic Effect of Food

When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.

Protein Keeps You Full Longer

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Say Goodbye to Cravings

Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Preserves Muscle, Burns Fat

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Building Lean Muscle for Fat Loss

When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.

Reduces Cravings and Late-Night Snacking

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Balancing Blood Sugar Levels

Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.

Protein-Rich Foods Are Nutrient-Dense

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More Nutrients, Fewer Empty Calories

High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.

Improves Fat-Burning While at Rest

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Preserving Lean Body Mass

Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!

Easy to Incorporate into Every Meal

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Practical Ways to Add Protein

From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Supports Mental and Physical Stamina

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Power Through Your Day with Protein

Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Autumn Bates autumnelle_nutrition
Copyright autumnelle_nutrition/Instagram
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 find yourself suddenly raiding the pantry for cookies or chips without really knowing why? You're not alone. Those intense cravings for sugary, processed foods often strike when our blood sugar takes a sudden dip, triggering what feels like an urgent need for a quick sugar fix.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, sees this pattern frequently with her clients. According to Autumn, these cravings create a vicious cycle - you eat sugary foods to fix low blood sugar, which then causes more cravings later.

The good news? There's a simple solution: high-protein snacks that stabilize your blood sugar and support fat metabolism. Here are 8 delicious options that will keep those unhealthy binges at bay and help you feel satisfied longer.

1. Bone Broth Soup

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

For a warming snack option that supports both metabolism and gut health, Autumn suggests bone broth, which is rich in collagen that helps boost satiety. "Bone broth is really rich in collagen and collagen helps to boost our satiety," notes Autumn. This protein-rich liquid provides essential amino acids while being easy on digestion, making it perfect for between meals when cravings strike.

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

2. Tempeh Bacon Lettuce Wraps

Vegan tempeh bacon wrap

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For plant-based eaters looking to maximize protein quality, Autumn recommends tempeh over tofu. "Tempeh is made from fermented soybeans and if you are plant-based I do recommend using tempeh over tofu because the fermentation helps to break down the anti-nutrients," she explains. Create a quick wrap using lettuce leaves filled with tempeh bacon, avocado, red onion, and tomato for a satisfying combination of protein, healthy fats, and fresh vegetables.

3. Beef Jerky with Nuts

Beef Jerky on wooden board

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Need something shelf-stable that supports metabolism throughout the day? Autumn recommends beef jerky paired with pistachios and almonds. "Beef jerky is so packed with protein—one ounce has 11 grams of protein which is pretty mind-blowing—and it is so shelf stable so you can just keep it in your bag if you are in a pinch," she says. The combination of protein and healthy fats provides steady energy without blood sugar spikes.

4. Watermelon with Grilled Halloumi

Grilled halloumi cheese and watermelon skewers

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This unexpected pairing makes for a metabolism-boosting snack that comes together in just minutes. "Halloumi is a grillable cheese so it's a great vegetarian alternative to meat," Autumn shares. "My mouth is literally watering thinking about it right now." Simply grill halloumi for about a minute per side, then cube and serve with watermelon pieces. For an extra flavor boost, add fresh mint. The protein from the cheese balances the natural sugars in the watermelon.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

5. Mini Caprese Salad

Close-up of caprese salad with mini mozzarella balls, red cherry tomatoes and fresh green basil served in a white bowl, studio shot

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"This is so simple and refreshing but it also feels really fancy," says Autumn about this metabolism-friendly snack. Combine small mozzarella balls with cherry tomatoes and fresh basil, then drizzle with balsamic vinegar and olive oil. The protein from the mozzarella makes this elegant option surprisingly filling, while the fresh ingredients provide nutrients that support your body's natural fat-burning processes.

6. Quick Protein Smoothie

Chocolate Protein Shake Smoothie with Whey Protein Powder and Red Dumbbells. Sports Drink​The Smoothie Has 32 Grams of Protein and 22 Grams of FatShutterstock

When you need something fast that will keep hunger at bay for hours, Autumn's go-to is a simple protein smoothie. Her favorite combines whole milk, vanilla protein powder, peanut butter, and cacao nibs for a drink that tastes like "a banana-y chocolate chip milkshake" while delivering metabolism-boosting protein and fiber. "Cacao nibs are actually also very high in fiber too," she adds, making this a complete package for fat-burning support.

7. Sardines

Freshly grilled sardines on a silver plate

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Don't overlook this powerhouse option for fat loss. "You either love them or hate them," Autumn admits about sardines, "but either way it's something that you can keep in your pantry and just always have on you for a really fast and easy source of protein plus an incredible source of anti-inflammatory omega-3 fats." These tiny fish provide complete protein along with fats that actually help your body burn stored fat more efficiently.

8. Chickpea and Kidney Bean Salad

Homemade Three Bean Salad in a Bowl, side view.

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This plant-based protein option combines metabolism-boosting ingredients in one delicious package. "It's one of those sleeper recipes that everybody forgets about until you make it and then you're like, wow, why don't I make this every single day?" Autumn shares. The combination of chickpeas, kidney beans, sunflower seeds, hemp seeds, and avocado with apple cider vinegar creates a fiber-rich, protein-packed option that keeps you feeling full while supporting your body's fat-burning systems.

Looking for even more ways to boost your protein intake and support your metabolism? Here are additional protein-rich snacks that Autumn recommends for stopping unhealthy binges.

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

Skyr with Protein Powder and Berries

Icelandic Provisions Skyr Low Fat Plain Yogurt, Manassas, VA, USA, September 28, 2023

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Looking for something with more protein than Greek yogurt? Try skyr, suggests Autumn. This Icelandic yogurt packs an impressive protein punch. To make it tastier without adding sugar, mix in a scoop of vanilla protein powder and top with fresh berries. You'll get that sweet hit you're craving along with the protein needed to keep blood sugar stable.

Cucumber and Carrots with Tzatziki

Tzatziki sauce with ingredients cucumber, garlic, dill, lemon, mint. Healthy food backgroundShutterstock

For a savory protein-rich option, Autumn recommends sliced vegetables with tzatziki dip. You can make a simple version with Greek yogurt, lemon juice, olive oil, mint, and a pinch of salt. The protein from the Greek yogurt helps curb cravings while the fresh vegetables provide satisfying crunch and nutrients.

Roasted Spiced Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

When you need a crunchy, savory snack, Autumn suggests roasted chickpeas. While not the highest in protein compared to animal sources, they're one of the better plant-based options. Roast them with olive oil and seasonings like paprika, cayenne, and salt for a satisfying crunch that delivers both protein and fiber.

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake​Protein Mug CakeShutterstock

Craving something sweet? Autumn recommends a protein mug cake that satisfies your sweet tooth while making you feel full. Her pumpkin spice version packs 26 grams of protein per serving, which helps prevent the cycle of wanting more and more treats. It gives you the feeling of having dessert without the blood sugar crash afterward.

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

Ricotta with Lemon Zest and Flax Crackers

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This simple snack combines creamy protein with crunchy, fiber-rich crackers. Autumn notes that while ricotta isn't as high in protein as cottage cheese, it makes a nice occasional change. Brighten it up with lemon zest and black pepper, then serve with flax crackers for a low-glycemic option that helps keep blood sugar steady.

Egg Bites

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"These have gotten so popular that you can find them pretty much at any grocery store," Autumn points out. Convenient and portable, egg bites deliver impressive protein - Starbucks' version contains 19 grams per serving. They're perfect for busy days when you need something grab-and-go that won't send your blood sugar on a rollercoaster.

Peaches and Cottage Cheese

Fresh cottage cheese with fruit for breakfast. Studio Photo

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When peaches are in season, Autumn loves pairing them with protein-rich cottage cheese. The sweetness of ripe peaches complements the savory cottage cheese perfectly, creating a balanced snack that provides protein along with vitamins and minerals. This combination helps satisfy cravings while keeping you full longer.

Brie Cheese with Apples

Camembert cheese. Fresh Brie cheese and a slice on a wooden board with nuts, honey and apples. Italian, French cheese. Selective focus

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"This is one of my all-time favorites," says Autumn about this classic pairing. Simply spread brie on thinly sliced apple, or for a special treat, bake the brie until melty and use apple slices for dipping. The protein and fat from the cheese combined with the fiber in apples creates a satisfying snack that helps manage blood sugar.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Salami with Manchego Cheese

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For a zero-prep protein option, Autumn suggests combining salami with manchego cheese. This pairing provides both protein and high-quality fats that boost satiety and help keep cravings at bay. The savory, rich flavors make this simple snack feel indulgent without any added sugars.

Chia Pudding with Protein Powder

Chocolate chia pudding with blueberry, almonds and mint on top in a glass jar on a white wooden background. Healthy food. Copy space

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Plain chia pudding lacks complete protein, which is why Autumn recommends adding protein powder to make it more filling. For faster prep, she suggests warming your milk or plant milk before adding the chia seeds, which helps them plump up quicker. "The warmed up milk helps the chia seeds to puff up a lot faster," she explains. This makes a great make-ahead option for busy days.

Jalapeño Cheddar Pork Rinds

Sliced jalapeno pepper in wooden bowl isolated on white background. Green chili pepper

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Pork rinds have made a comeback, and Autumn calls the jalapeño cheddar variety her "all-time favorite." Despite their bad reputation, pork rinds are rich in the amino acid glycine, which is important for skin health. They provide protein with zero carbs, making them a good option when you're trying to avoid sugar cravings.

Tuna Salad with Cucumber

A tasty snack with cucumber and tuna. Party appetizer. Small sandwiches with cucumber and tuna paste.

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Keep canned tuna in your pantry for quick protein in a pinch, suggests Autumn. Mix with avocado oil mayo for a healthier fat profile, then serve with cucumber slices for crunch. This simple combination provides complete protein that helps keep blood sugar stable between meals, preventing the dips that lead to sugar cravings.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Hummus and Carrots

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For an easy option you can find almost anywhere, Autumn recommends hummus with carrots. While chickpea-based hummus isn't the highest protein source, it's one of the better plant-based options and pairs well with portable, no-prep vegetables. This makes it ideal for road trips or busy days when options are limited.

Cheesy Cauliflower Flatbread

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Autumn loves cauliflower-based flatbreads like those from Outer Aisle that contain about 10 grams of complete protein per serving. Top with melted mozzarella for additional protein, or add tomato sauce for a quick pizza experience that satisfies cravings while keeping blood sugar stable.

Avocado and Hard-Boiled Egg Salad

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Combining cubed avocado with hard-boiled eggs creates a protein-rich snack with healthy fats. Autumn suggests customizing with add-ins like red onion, paprika, Dijon mustard, or a bit of mayo, but notes it's delicious even in its simplest form. This combination provides lasting energy and helps prevent hunger-driven cravings.

Cottage Cheese with Black Pepper

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Sometimes the simplest options are the best. Autumn shares that her mom's all-time favorite lunch is simply cottage cheese with freshly ground black pepper. This savory take on cottage cheese delivers complete protein without added sugars, making it perfect for stabilizing blood sugar and preventing cravings.

Bell Pepper with Ricotta and Pumpkin Seeds

Woman food blogger preparing stuffed colorful bell peppers with ricotta cheese for Halloween party. Peppers carved like Jack-o-lantern scary face. Halloween food idea.

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For a snack with varied textures, Autumn suggests dipping bell pepper slices in ricotta cheese topped with toasted pumpkin seeds. This combination provides protein along with magnesium from the pumpkin seeds, creating a satisfying crunch-and-creaminess that helps keep hunger and cravings at bay.

RELATED:20 Superfoods for People Over 50

Salmon Wrap

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For a substantial protein hit, Autumn recommends using cauliflower-based wraps filled with canned salmon, cucumber, red onion, and lettuce. This quick assembly delivers omega-3 fats along with protein, creating a satisfying mini-meal that can help break the cycle of sugar cravings by keeping you full longer.

Wasabi Deviled Eggs

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Add a spicy twist to traditional deviled eggs with wasabi, suggests Autumn. This protein-packed snack delivers complete protein with healthy fats, helping to keep you satisfied between meals. The spicy kick adds interest to this classic protein option, making it more satisfying as a snack.

Kefir with Berries

Kefir grains in wooden spoon in front of cups of Kefir Yogurt Parfaits. Kefir is one of the top health foods available providing powerful probiotics.

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Fermented milk product kefir provides about 8 grams of protein per cup, Autumn explains, plus beneficial probiotics. Choose unsweetened varieties and pair with low-sugar berries like raspberries for a blood-sugar-friendly option that supports gut health while helping to prevent sugar cravings.

Protein Waffles

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Autumn recommends batch-making protein waffles and freezing them for quick access. "I love pre-making a ton of protein waffles and then you can just keep them in the freezer and pop one in the toaster whenever you want one," she says. This approach makes healthy choices convenient when cravings strike.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

String Cheese with Marinara

Healthy Organic String Cheese For a Snack

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For a simple snack that feels like a treat, Autumn shares her teenage discovery: dipping string cheese in marinara sauce. Use leftover pizza or pasta sauce for a quick protein option that satisfies savory cravings while providing enough protein to help stabilize blood sugar levels.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Greek Yogurt with Cacao and Blueberries

Plate of Greek Yogurt with Cocoa, Dates, and Blueberries. Healthy Breakfast Concept.

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For a chocolate fix without the sugar crash, Autumn suggests stirring cacao powder into Greek yogurt and topping with blueberries. The cacao adds chocolate flavor plus fiber, while the Greek yogurt provides protein. This makes a satisfying breakfast or snack that helps prevent the blood sugar dips that lead to cravings.

Cottage Cheese with Raspberry Compote

Fresh white cottage cheese with sour cream and red raspberry jam on wooden background, close up, top view

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For an elegant-looking but simple high-protein option, Autumn recommends heating frozen raspberries on the stovetop until soft, then pouring over cottage cheese. "It looks so fancy but it's so simple and delicious," she says. The protein from the cottage cheese helps balance the natural sugars in the fruit for better blood sugar stability.


According to Autumn, the key to stopping unhealthy binges and supporting fat loss isn't willpower – it's managing your blood sugar with adequate protein. Keep these options on hand for when cravings strike, and you'll find it easier to break the cycle of sugar cravings for good. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Mayra Wendolyne LowCarbLove Low Carb Love
​Flavoring Without Compromise
Copyright Low Carb Love/YouTube
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.

Finding satisfying snacks that don't sabotage your weight loss journey can feel impossible. For Mayra Wendolyne from Low Carb Love, discovering the right snacking strategy was crucial to her transformation. "I've lost over a hundred pounds and I've been maintaining my weight for over 15 years," Mayra shares in her popular wellness videos. Her approach focuses on protein-rich, low-carb options that keep hunger at bay while nourishing the body. These seven snacks could be your secret weapon for staying on track without feeling deprived.

1. Tuna "Sushi Bowl"

When Mayra needs something substantial between meals, she creates a quick tuna "California roll" in a bowl. "I always think about how this snack is going to nourish my body," she explains in her post. Her simple recipe combines canned tuna with light mayo, sriracha, salt and pepper, served alongside seaweed sheets and gut-friendly kimchi. This protein powerhouse comes in under 200 calories while providing real satisfaction. "This entire plate is less than 200 calories versus having like a little mini protein bar that you're still going to feel hungry," Mayra points out.

2. Clean-Ingredient Chips and Dips

Los Angeles, California, United States - 08-09-2019: A view of several containers of Bitchin' Sauce on display at a local big box grocery store.

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Mayra hasn't given up chips completely—she's just selective about ingredients. "Chips are usually made with horrible oils," she warns, explaining that seed oils like soybean and canola can cause inflammation. She recommends Siete chips made with avocado oil instead. For maximum satiety, Mayra pairs them with healthy-fat dips: "When I eat these together, it actually just makes me feel nice and satiated for about a couple hours because of the fats." Her favorites include almond-based "Bitchin' Sauce" and fresh salsa.

3. Mini Protein-Focused Charcuterie

Charcuterie assortment, olives and gherkins on plate on wooden background

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For an elegant yet filling snack option, Mayra creates mini charcuterie boards centered around protein. "When I do a charcuterie board, I'm thinking protein fats, because that's what's going to keep me full the longest," she explains. Her boards feature beef sticks (8g protein), mixed nuts (6g protein), olives (healthy fats), and occasionally a small piece of chocolate for sweetness. This combination keeps her satisfied for hours while feeling indulgent enough for entertaining. "This is literally everything in life right here, one little board," she enthuses.

4. Stuffed Jalapeño Protein Bites

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Mayra's creative jalapeño snack delivers protein with complex flavors. She removes the seeds and veins (to reduce heat if desired), then stuffs them with chicken or deli meat. "Avocado is always my go-to because they are super healthy and they give a creaminess to any dish," she adds, using it as a healthier alternative to mayo. A drizzle of clean-ingredient sauce like buffalo ranch completes this satisfying bite. "You get the crunch from the jalapeño, you get the protein so you have that substance, and then the creaminess from the avocado," she explains.

5. Clean-Ingredient Popcorn

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For movie nights, Mayra reaches for healthier popcorn options. "I've always been a huge popcorn fan," she admits, choosing Lesser Evil popcorn made with coconut oil rather than inflammatory seed oils. Each bag contains just 50 calories and 5 carbs. "I will at least have two of these for sure," she says honestly, showing that portion control with quality ingredients is her approach to treats. Unlike many snack foods, these options are made without the problematic oils she avoids.

6. Quality Chocolate Treats

Los Angeles, California, United States - 02-01-2023: A view of several packages of Hu Kitchen chocolate bars, on display at a local grocery store.

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Even while maintaining her 100+ pound weight loss, Mayra includes occasional chocolate. She's particular about ingredients, choosing brands like Hu that use minimal, clean components. "Six ingredients to make a whole chocolate bar. That is right up my alley," she shares with enthusiasm. She especially enjoys their chocolate-covered cashews, which provide the sweetness she craves along with some healthy fats and protein from the nuts—making them more satisfying than plain chocolate alone.

7. The Gut Health Connection

Woman, nature fitness or hands on stomach in diet wellness, body healthcare or abs muscle growth in workout training or sunrise exercise. Zoom, sports athlete or person, belly digestion or strong gut​Other Health TipsShutterstock

Mayra emphasizes the importance of gut health in her snacking choices. "70% of our immune system lives in our gut," she explains, making it central to her food selections. She's particularly careful about inflammatory oils that can disrupt gut function. "If you are having issues all over, you know, just with different, whether it's inflammation or bloating, like you really need to focus on your gut." This awareness leads her to include gut-friendly options like kimchi in her snacks and to avoid problematic seed oils in packaged foods. Her careful attention to these details has supported her long-term health beyond just weight management.

8. Texture and Satisfaction Factor

Beyond nutritional content, Mayra considers the sensory experience of her snacks. "I'm like a texture girl as well," she admits when describing her jalapeño snacks. She deliberately combines different textures—crunchy vegetables, creamy avocado, protein-rich meats—to create satisfying experiences. "You get the crunch from the jalapeño, you get the protein so you have that substance, and then the creaminess from the avocado, plus that little sauce on top, just takes it over the top." This attention to texture helps her snacks feel more substantial and satisfying despite their modest calorie counts.

The Protein-Fat Pairing Strategy

Mayra's overarching snacking philosophy ties all these options together. "I always think protein and healthy fats because that's what's going to keep me full the longest," she emphasizes throughout her recommendations. Whether creating a substantial tuna plate or a simple jalapeño bite, she focuses on how foods make her feel rather than just counting calories. "How do I feel when I'm eating? How can I feel satiated?" This mindfulness approach has been key to her sustainable 15-year success at maintaining her weight loss.

10. Sharing Healthy Habits

Rather than keeping her healthy habits to herself, Mayra extends them to her loved ones. "I like to serve the people that I love and the people that I care for healthy, clean foods as well," she shares. This community-minded approach helps reinforce her own choices while positively influencing those around her. "I just feel kind of guilty to be honest with you," she admits about serving unhealthy options to friends and family. By making her snack philosophy a shared experience, she's created a supportive environment for maintaining her impressive weight loss.

11. No Diets, Just Smart Snacking

Mayra's protein-packed snacking strategy proves that weight maintenance doesn't require deprivation. "These are pretty much the snacks that I have made that I have snacked on over the years, all the way up until now, that have helped me not only lose the weight, but also maintain it for the past 15 years," she concludes. By focusing on protein, healthy fats, and clean ingredients, she's created a sustainable approach that could work for anyone seeking better health without sacrificing satisfaction.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ryan Yule Coaching ryanyulecoaching
Copyright ryanyulecoaching/Instagram/Shutterstock
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.

Reaching your protein goals doesn't have to be complicated or boring. Coach Ryan Yule has mastered the art of hitting high-protein targets efficiently. "The key here is to diversify your protein sources," says Ryan. With his practical approach, consuming 150g of protein daily becomes surprisingly manageable. Discover the exact meal combinations that make hitting your protein goals simple and sustainable without endless chicken and protein shakes.

What Your Body Actually Needs

According to Elizabeth Shaw, MS, RDN, CP, standard protein recommendations start at 0.8 grams per kilogram of body weight. "This amount covers the basic needs of a healthy person to prevent muscle loss," she explains. For a 165-pound person, that's only about 60 grams daily.

However, Shaw notes that these basic recommendations don't account for exercise or specific goals like building muscle. "Most regular exercisers need more protein," she states, suggesting 1.4 to 2 grams per kilogram for those who exercise 5-6 days weekly with strength training.

"Someone weighing roughly 235 pounds who works out three to five days a week at a moderate intensity may need about 150 grams of protein," Ryan points out. "Depending on your body weight and personal health goals, your protein needs may be higher, even closer to that 150 gram mark."

Power-Packed Breakfast

A close up of soft boiled eggsShutterstock

The first meal sets the tone for your entire day. "Start your day with a protein-packed breakfast," Ryan advises. "Three eggs, whether scrambled or boiled, give you 18 grams of protein." He suggests pairing them with vegetables like spinach or tomatoes for added nutrition and flavor.

"Add a serving of Greek yogurt which gives you 15 grams of protein," Ryan continues. This simple breakfast combination already provides 33 grams of protein, getting you well on your way to your daily goal—without complicated recipes or prep.

Turkey-Powered Lunch

Slices turkey on wooden board

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Your midday meal offers a massive protein opportunity. "For lunch, you might want to enjoy a turkey sandwich," says Ryan. He recommends using about 100 grams of turkey meat in your sandwich for 30 grams of protein.

"The other 100 grams of turkey you could add to a side salad for an additional 30 grams of protein," Ryan suggests. This lunch approach alone delivers 60 grams of protein, putting you at 93 grams by mid-day—over halfway to your goal with two simple, delicious meals.

Salmon Dinner Solution

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Your evening meal pushes you over the finish line. "As for dinner, a 150 gram salmon fillet with steamed broccoli and quinoa will give you around 50 grams of protein," Ryan explains. The combination of quality fish protein with plant-based quinoa delivers both complete protein and essential healthy fats.

This satisfying dinner brings your daily total to approximately 143 grams, nearly hitting the 150-gram target before even considering snacks or supplements—proving that high protein doesn't mean endless chicken breast.

Protein-Boosting Snacks

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Strategic snacking easily pushes you beyond your protein target. "Throughout the day if you're snacking on almonds, about 100 grams will give you 21 grams of protein," Ryan notes. Nuts deliver not just protein but brain-healthy fats that keep you satisfied between meals.

"You could add an additional Greek yogurt serving in your day for a total of 36 grams from yogurt alone," he adds. These convenient additions can effortlessly take you past 150 grams while satisfying hunger and cravings throughout the day.

Dessert Without Guilt

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Protein doesn't mean sacrificing treats. "As for dessert, satisfy your sweet tooth with a protein shake," Ryan suggests. "A scoop of protein powder can provide around 20 to 25 grams of protein."

Ryan recommends blending your protein powder "with a banana and some almond milk to take you up to 30 grams of protein." This creates a dessert-like shake that contributes significantly to your daily protein goal while crushing sweet cravings—making your nutrition plan sustainable long-term.

The Simplified Approach

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

For those wanting maximum efficiency, Ryan offers an even more straightforward strategy. "Here's how to easily consume 150 grams of protein in one day," he says. His streamlined plan includes:

  • 250g low-fat Greek yogurt (26g protein)
  • Two cans of tuna (34g protein)
  • 250g chicken breast (58g protein)
  • Two eggs (14g protein)
  • 30g whey protein powder (24g protein)

"Overall, this gives you 156 grams of protein," Ryan explains. "This simple breakdown shows you just how easy it can be to hit your protein targets without overcomplicating things." This approach minimizes cooking time while maximizing results.

Eat More, Weigh Less

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Maximize fullness while hitting protein targets. "When you're on a low calorie diet, it's important that you choose foods that give you much bigger portions," Ryan advises. He highlights the dramatic calorie differences between foods that take up the same space on your plate.

"A big bowl of spinach only has 14 calories," Ryan notes, while showing how the same volume of other foods can contain hundreds of calories. Volume-rich, protein-dense foods allow you to eat more food while consuming fewer calories—keeping hunger at bay while supporting your fitness goals.

The Hidden Saboteurs

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Don't let small mistakes derail big results. "If you're not losing weight on lower calories, those small untracked items could be why," Ryan cautions. He reveals how easily forgotten items like lattes (142 calories), three chocolate digestive biscuits (210 calories), or small handfuls of chocolate (128 calories) add up quickly."When you do not add these calories to your tracking app, they still count in your body," Ryan emphasizes. This awareness principle applies equally to protein tracking—accurately counting every gram ensures you consistently hit your 150-gram target for maximum results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Rae Bright Live Yourself Young
​4. Master The Goblet Squat
Copyright Live Yourself Young/YouTube
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.

Many women avoid weight training, fearing they'll become too muscular or believing it's too late to start. Rae Bright of @LiveYourselfYoung proves these concerns are unfounded. At 53, Rae started competing in bodybuilding competitions and even outperformed her husband in certain exercises. Now she is 58, and her journey from being too intimidated to enter a gym to becoming stronger than many younger people offers insights for women looking to transform their health and strength after 50.

The Surprising Strength Women Over 50 Can Build

Think you can't build significant strength after 50? Think again. "I am healthier, stronger and more confident in my 50s than I was in my 20s," Rae says in her video. She even proudly notes the one body part where she's stronger than her husband: calves. Weight training offers women over 50 vital benefits, including stronger bones, reduced heart disease risk, improved metabolism, enhanced fat loss, stress relief, and mood improvement. The science confirms that resistance training helps slow the aging process at a cellular level.

Choose Your Training Space Wisely

Finding the right environment makes all the difference in consistency. "Getting motivated is the first challenge to start your weight training journey," Rae explains. She recommends deciding whether you prefer training at home, joining a gym, or combining both approaches. Rae herself began at home in her 40s because she felt too intimidated by gym environments. Even in a small space, effective workouts are possible—as she demonstrates with footage of her son and daughter-in-law training in a tiny room.

Start With These Simple Equipment Essentials

Don't let equipment concerns prevent you from beginning. "All that strength training is, is using resistance to create work for your muscles," Rae explains. She recommends starting with bodyweight exercises before introducing basic tools like resistance bands and light dumbbells. Focus first on mastering proper form and technique before increasing weights. This gradual approach helps prevent injury while building a strong foundation for impressive strength gains later.

Find The Right Support System

Having proper guidance dramatically increases your chances of success. "In my experience, whatever you decide, home or gym, you need some support, you need some guidance," says Rae. She credits her husband Andrew with helping build her confidence when she finally committed to gym training at 50. For those without a knowledgeable training partner, she recommends investing in a personal trainer initially to learn proper form and technique. Use your trainer as "an educational tool so that you learn from them."

Follow This Simple Weekly Training Schedule

Consistency matters more than marathon sessions. "The NHS recommends that every adult fits in a minimum of two strength training sessions a week, hitting all the major muscle groups," Rae shares. She cites research suggesting older adults can build significant muscle mass with just two 40-minute sessions weekly. Rae's current routine includes alternating upper and lower body days with appropriate rest periods—a schedule that helped her become strong enough to compete in bodybuilding at 54. Remember that proper recovery becomes increasingly important after 50.

Track Every Lift To Maximize Progress

Recording your workouts provides concrete evidence of improvement. "This is a really good motivational tool when you look back and see how far you've come," says Rae. She emphasizes that tracking helps with progressive overload—the gradual increase in challenge necessary for continued strength gains. Keep a simple log of exercises, weights, repetitions, and how you felt during each session. This habit helps identify which exercises are contributing most to your progress.

Master Proper Breathing For Pelvic Protection

Breathing technique becomes crucial as women age, particularly for pelvic floor health. "One thing I do differently now than before my surgery is focus on my breathing when I lift," Rae explains, referring to her recovery from pelvic organ prolapse surgery. She recommends inhaling during the lowering phase of movements and exhaling while lifting. This natural breathing pattern helps protect your pelvic floor while maximizing strength. For specific health concerns, she suggests beginning with seated exercises to maintain proper form with less pressure.

Make Strength A Lifelong Priority

Consistency creates lasting transformation. "I want to encourage other women in their 50s to not only start weight training, but to keep going for life," urges Rae. She emphasizes that building strength becomes increasingly essential for maintaining independence and quality of life as we age. Even with just two sessions weekly, women over 50 can develop impressive strength that enhances everyday activities and prevents age-related decline. As Rae proves by outlifting her husband in certain exercises, age is no barrier to becoming remarkably strong.