What We’ll Cover:

• Why protein is important during weight loss
• Foods that contain protein
• What a protein-rich day could look like
• Simple ways to increase your protein intake

Why protein is important during weight loss

Protein is one of the main nutrients our bodies need to stay healthy. During weight loss, it is important to include enough protein in your diet. 

When on a weight management journey, some people find they eat less overall. This is especially common for people taking GLP-1 medicines, which can help you to feel fuller and less hungry. 

When you lose weight, you may lose both body fat and muscle. Healthy weight loss is not just about losing weight as quickly as possible. It is about losing body fat while keeping as much muscle as possible.

Protein helps support muscle health during weight loss. This is one reason why including protein regularly throughout the day is important.

Muscle plays an important role in your health. Muscle is important because:

• It helps you to stay strong and active
• Supports balance and mobility
• Can make everyday activities easier
• Helps you maintain your weight loss in the long-term

Losing too much muscle can make weight management more difficult long-term. It may also increase the risk of frailty and falls, particularly in older people. 

Including enough protein and staying active can help support muscle health while working towards your weight loss goals.

Protein-rich foods

You do not need to count your protein every day. This table is a simple guide to help you recognise how much protein different foods can provide. 

Including a source of protein at each meal or snack can be a simple way to support your overall health and diet. Aim to include protein regularly throughout the day rather than having most of it at one meal.

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Table 1: Adapted from British Heart Foundation and British Nutrition Foundation

An example of a protein-rich day 

It can be helpful to spread protein across the day, rather than having most of it in one meal. These examples show how protein can be included across the day. 

Day 1:

• Breakfast: Greek yoghurt, berries and seeds
• Lunch: tuna wholemeal wrap with salad
• Dinner: tofu and chickpea curry with vegetables and brown rice
• Snack: boiled eggs or cottage cheese

Day 2: 

• Breakfast: 2 eggs on brown toast
• Lunch: lentil and bean soup with wholegrain crackers
• Dinner: chicken stir fry and vegetables
• Snack: edamame beans or roasted chickpeas

Simple ways to increase your protein intake

• Build your meals around a protein source, then add vegetables, healthy fats and some carbohydrates
• Keep tinned fish, beans and lentils in the cupboard for easy protein sources on busy days
• Use Greek yoghurt or cottage cheese instead of mayonnaise
• Sprinkle mixed seeds on soups, salads and pastas
• Swap regular pasta with bean or lentil-based pastas 
  

Summary

Protein is an important part of a healthy diet. Including a source of protein at meals and snacks can help you spread your intake across the day. Foods such as fish, eggs, dairy products, beans, lentils and tofu are all good sources.

Small changes, like adding protein to breakfast and keeping easy protein foods at home, can help you build balanced meals and support your weight loss journey.

Mentor’s Tip

Breakfast is a great opportunity to boost your protein intake. Many people find their dinner is naturally higher in protein, so breakfast can be a simple place to start. Try adding Greek yoghurt to overnight oats or smoothies. Other high-protein breakfast ideas include an omelette, eggs, smoked salmon or scrambled tofu on toast.