Step 1: Why Protein Matters

Protein is the macronutrient that provides you with the most filling, allowing you to eat fewer calories while maintaining your lean mass as you lose weight. Additionally, it supplies the essential amino acids for muscle growth and repair. A practical target for many active adults is 1.6–2.2 g protein per kg body weight per day; adjust based on your coach or clinician’s advice.  To maintain constant energy, combine protein with vegetables high in fiber and smart carbs.

Step 2: High-Protein Foods 

 Animal-based: chicken breast, turkey, lean beef, eggs/egg whites, shrimp, fish (salmon, tuna, cod), Greek yogurt, cottage cheese, whey, or casein protein.

Plant-based: tofu, tempeh, edamame, seitan, lentils, chickpeas, black beans, pea protein, hemp hearts, pumpkin seeds, quinoa, high-protein soy or lentil pasta.

Lemon, garlic, vinegar, mustard, fresh herbs, chili flakes, low-fat cheese, and salsa are a few “mix-ins” that can add flavor without adding a lot of calories.

Step 3: How to Create Easier Recipes With More Protein

• Plate rule: 1 palm of protein (30–40 g), 2 fists of non-starchy veg, 1 cupped hand of whole-food carbs (optional for weight loss), 1 thumb of healthy fat.
• Batch cook: roast a tray of chicken or tofu; cook a pot of quinoa or lentils; chop vegetables for 3–4 days.
• Fast flavors include citrus and herb, chili and garlic, yogurt and spices, and soy, ginger, and sesame.

Step 4: Six Low-Calorie, High-Protein Recipes for Losing Weight

1) Cottage Cheese & Egg-White Veggie Bake

Why it works: high protein, very low calorie—great breakfast or snack.
Ingredients: ¾ cup low-fat cottage cheese, ½ cup egg whites, 1 cup mixed veggies (spinach, peppers, mushrooms), pinch of salt, black pepper, chili flakes.
Method: Whisk, pour into a greased mug/ramekin, bake 12–15 min at 200°C or microwave 2–3 min until set.
Approx per serving: ~220 kcal, 35 g protein, 10 g carbs, 4 g fat.

2) Lemon-Herb Chicken & Broccoli Sheet Pan

Ingredients: 150 g chicken breast (cubed), 2 cups broccoli, 1 tsp olive oil, lemon zest/juice, garlic, oregano, salt/pepper.
Method: Toss and roast at 220°C for 15–18 min. Finish with extra lemon.
Approx: ~300 kcal, 40 g protein, 14 g carbs, 9 g fat.

3) Tuna & White Bean No-Cook Salad

Ingredients: 1 can tuna in water (drained), ½ cup cannellini beans (rinsed), 1½ cups arugula, cherry tomatoes, 1 tsp olive oil, 1 tbsp lemon juice, Dijon, parsley.
Method: Mix everything; season to taste.
Approx: ~310 kcal, 34 g protein, 22 g carbs, 9 g fat.

4) Spicy Tofu Veggie Stir-Fry (Vegan)

Ingredients: 180 g firm tofu (pressed, cubed), 2 cups mixed veg (broccoli, snap peas, carrots), 1 tbsp soy sauce, 1 tsp rice vinegar, garlic, ginger, chili flakes; ½ tsp cornstarch + 2 tbsp water.
Method: Sear tofu in a nonstick pan, add veg, splash of water, then sauce; simmer 1–2 min to thicken.
Approx: ~330 kcal, 30 g protein, 22 g carbs, 13 g fat.

5) Greek Yogurt Berry Power Bowl

Ingredients: 200 g non-fat Greek yogurt, ½ cup mixed berries, 1 tbsp chia or hemp hearts, cinnamon, vanilla, zero-cal sweetener or honey to taste (optional).
Method: Stir and serve cold.
Approx: ~240 kcal, 27 g protein, 24 g carbs, 4 g fat.

6) Garlic-Parmesan Shrimp Zoodles (Low-Carb)

Ingredients: 180 g shrimp, 2 medium zucchini (spiralized), 1 tsp olive oil, garlic, chili flakes, 1½ tbsp grated Parmesan, lemon.
Method: Sauté shrimp with garlic 2–3 min; remove. Flash-cook zoodles 1–2 min, toss back shrimp, add Parmesan and lemon.
Approx: ~290 kcal, 36 g protein, 10 g carbs, 10 g fat.

Step 5: Quick, High-Protein Meals for Gaining Muscle

To shift from weight loss to muscle gain, keep the protein base but add smart carbs and a bit more healthy fat.

• Lemon-herb chicken on top of 1/4 cup cooked brown rice, black beans, salsa, and avocado make up the Chicken Burrito Bowl.
• Salmon & Quinoa Plate: yogurt-dill sauce, 1/4 cup quinoa, 1 cup roasted vegetables, and baked salmon.
• Vegetarian Lentil Bolognese Pasta features a quick tomato-lentil sauce, high-protein lentil pasta, and Parmesan.

Step 6: Swaps with low carbs and high protein

• Replace pasta with zoodles or shirataki; swap tortillas for lettuce wraps.
• Use egg whites + whole eggs for volume with fewer calories.
• In sauces and dips, substitute cottage cheese or Greek yogurt for mayonnaise or cream.
• Turkey slices, edamame, tuna pouches, skyr, and protein smoothies with water or ice are good snacks.

Step 7: High-Protein Options for Vegans, Plant-Based, and Vegetarians

• Vegan high-protein recipes: tofu stir-fries, tempeh tacos, edamame salads, seitan fajitas, chickpea “tuna” salad.
• Vegetarian high-protein recipes: egg-white omelets, Greek-yogurt bowls, cottage cheese toasts, paneer tikka (grilled, low oil).
• Plant-based pairing: combine legumes + grains (e.g., lentils + quinoa) to round out amino acids; consider pea or soy protein powders for smoothies when needed.

Step 8: Easy Meal-Prep Plan

• Protein batch (40 min): roast chicken breasts and press/bake tofu simultaneously.
• Veg batch (25 min): sheet-pan broccoli/peppers; spiralize zucchini.
• Carb batch (20 min, optional): cook quinoa or brown rice; chill.
• Assemble (35 min): portion into 6–8 boxes with a squeeze of lemon and little sauce cups (yogurt-herb, soy-ginger, salsa). Label: “WL” for weight loss boxes (more veg, fewer carbs) and “MG” for muscle gain (add rice/quinoa or extra beans).