10 Proven Ways to Boost Your Protein Intake and Burn Fat –

Why Protein Is Crucial for Fat Loss

If you’re aiming to lose fat, you must increase your protein intake. But first, ask yourself, “Am I getting enough protein?”

Lisa Fields’ article, “Are You Eating Enough Protein?”, dives deep into this topic. Lisa, a respected health and fitness writer, highlights how protein does far more than just build muscle. It’s essential for immune function, oxygen transport, and maintaining lean muscle mass—especially if you’re working out.

The body doesn’t store protein. Protein is made up of amino acids—some of which must come from food. Animal proteins are complete; most plant proteins are not (except tofu). Resistance training paired with adequate protein = best results.

 

How Much Protein Do You Really Need?

The RDA (Recommended Dietary Allowance) is 0.8 grams per kilogram of body weight—but that’s the bare minimum.

If you’re active or trying to lose fat, aim for 1 gram of protein per pound of desired body weight. Example:

Current weight = 200 lbs Goal weight = 170 lbs Protein goal = 170 grams/day

This differs based on your goals, so always do your own research. Apps like MyFitnessPal can help track intake.

 

Timing Your Protein Intake

Recent studies suggest when you consume protein matters:

Spread your intake throughout the day Helps muscle synthesis Improves satiety and body composition

Some prefer protein shakes before workouts; others take them post-workout. Try both and see what works for you.

 

10 Ways to Increase Your Protein Intake

 

1. Buy Protein-Rich Versions of Foods You Love

Swap regular pasta for red lentil or chickpea pasta. Choose high-protein bread, oats, and cereals.

 

2. Double Up on Protein in Recipes

Add an extra egg to pancakes, or mix Greek yogurt into chili. Easy upgrades without cooking extra dishes.

 

3. Sneak Protein Into Meals

Puree white beans into mac and cheese, mix plant-based sausage into pasta sauce, or add nutritional yeast to popcorn.

 

4. Eat More Beans

Black beans offer 13g of protein per serving and are budget-friendly. Add them to bowls, wraps, or soups.

 

5. Include Dairy or Dairy Alternatives

Use milk instead of water in oatmeal. Add powdered milk to peanut butter. Try soy or pea milk for plant-based options.

 

6. Embellish With Nuts and Seeds

Toss them into salads, grain bowls, or stir-fries. They’re dense, so watch portions—but they pack both protein and nutrients.

 

7. Add Protein to Salads

Think grilled chicken, salmon, tofu, beans, cheese, or tuna—not just leafy greens.

 

8. Swap Condiments Smartly

Use Greek yogurt instead of sour cream or mayo. Cottage cheese also works as a creamy base for dips.

 

9. Go for No-Cook Options

Canned tuna, deli meat, yogurt, hummus, and cheese sticks all make great grab-and-go protein options.

 

10. Make It Portable

Jerky, roasted chickpeas, hard-boiled eggs, and protein bars are perfect for snacking without breaking your routine.

 

Plant-Based Protein Powders

I recently tried Dymatize’s complete plant-based protein powder—25g per scoop, which was more than I expected. I used to think I was getting 21g per scoop from Orgain, but that was for two scoops. Lesson: always read the label.

 

Though I’m not fully plant-based, I wanted to try something new. The taste was decent (vanilla), and it’s a good option for those avoiding dairy. 

 

Need Help Figuring Out Your Protein Needs?

Download my eBook: “How Many Calories Should I Eat?”

You’ll get:

A breakdown of your daily calories

How to calculate your macros (protein, carbs, fats)

 

Final Thoughts

Protein isn’t just for bodybuilders. If you’re over 30 and serious about burning fat and maintaining lean muscle, protein is non-negotiable.