The Complete Guide to Protein for Weight Loss

If there is one dietary change that makes the biggest difference to weight loss, it is eating more protein. Not cutting carbs. Not going low fat. Just eating more protein.

Here is why — and exactly how to do it.

Protein works on multiple levels simultaneously:

It keeps you fuller for longer. Protein suppresses ghrelin (the hunger hormone) and boosts peptide YY (the fullness hormone) more effectively than carbohydrates or fat. Studies show high-protein diets reduce overall calorie intake by 300–450 calories per day — automatically, without consciously trying.

It has a high thermic effect. Your body burns 20–30% of protein calories just digesting it. Compare that to 5–10% for carbs and 0–3% for fat. Eating more protein literally speeds up your metabolism slightly.

It preserves muscle during weight loss. When you are in a calorie deficit, your body can break down muscle for energy. Adequate protein prevents this, ensuring the weight you lose is fat, not muscle.

For weight loss, aim for 1.6–2.2g of protein per kilogram of body weight per day (or 0.7–1g per pound).

For a 70kg (154 lb) person, that is roughly 112–154g of protein daily.

This is significantly more than the standard recommended daily allowance, which is set for basic health — not for fat loss or body composition.

• Chicken breast — 31g protein per 100g, very lean
• Eggs — 6g per egg, highly bioavailable
• Greek yogurt — 10g per 100g, great for snacks
• Salmon — 25g per 100g, plus omega-3 fats
• Cottage cheese — 11g per 100g, slow-digesting casein
• Turkey breast — 29g per 100g

• Lentils — 9g per 100g cooked
• Chickpeas — 8g per 100g cooked
• Edamame — 11g per 100g
• Tofu — 8g per 100g
• Tempeh — 19g per 100g

The easiest strategy is to anchor every meal around a protein source and build the rest of the plate around it.

Breakfast: 3 scrambled eggs + Greek yogurt = ~35g protein
Lunch: 150g chicken breast salad = ~45g protein
Dinner: 150g salmon + lentils = ~50g protein
Snack: Cottage cheese + berries = ~15g protein
Total: ~145g protein

For general weight loss, total daily protein matters far more than timing. However, spreading your intake across 3–4 meals (rather than eating most of it at dinner) does help with muscle protein synthesis and satiety throughout the day.

If you exercise, consuming 20–40g of protein within a couple of hours of your workout is beneficial for muscle recovery.

Protein shakes are a convenient way to top up your intake, but they are not necessary. Whole food sources are preferable because they come with additional nutrients and are more satiating.

If you struggle to hit your target through food alone, a whey or plant-based protein shake can bridge the gap.

Protein is the most important lever you can pull for sustainable weight loss. Aim for 1.6–2.2g per kg of body weight, anchor every meal around a protein source, and watch your hunger — and your waistline — change.

Browse our high-protein recipes to make hitting your daily target delicious and effortless.