Protein for weight loss, how much you need a day and where to find it on a normal budget

Why it matters now

Protein contributes to the maintenance of muscle mass. When you eat less to lose weight, you want the loss to come mostly from fat, not from muscle. Many people also find that a meal with protein carries them more comfortably to the next one. Muscle is covered further in our article on why muscle matters.

A typical day, counted

• Breakfast. 2 eggs on wholegrain toast, about 15g.
• Lunch. A tuna and bean salad, about 25g.
• Snack. A pot of plain yoghurt, about 8g.
• Dinner. A chicken breast with vegetables and rice, about 30g.

That comes to around 75g without trying very hard. The figures are rounded and vary by brand and portion.

Good value sources

Protein does not need to be expensive. Eggs, tinned fish, frozen chicken, dried lentils, tinned chickpeas, milk and plain yoghurt are among the cheapest. Buying frozen fish fillets in bulk and cooking a pot of lentils on Sunday keeps costs down through the week. If you eat red meat, the NHS suggests cutting down to around 70g a day of red and processed meat if you currently eat more than 90g.

Without meat

Vegetarians and vegans can meet their needs with a mix of beans, lentils, tofu, nuts, seeds and, for vegetarians, eggs and dairy. The NHS guide to the vegetarian diet explains how to combine them. Variety across the day matters more than any single meal.

Spreading it out

Many people eat little protein at breakfast and most of it at dinner. Shifting some to the morning is often the most useful change. A practical habit is to see a protein food at every meal and build the rest of the plate around it. Greek-style yoghurt with oats, eggs, or beans on toast all help. More ideas are in our piece on breakfast that lasts until lunch.

More is not always better

For most healthy adults there is no benefit in going far above their needs. Extra protein still brings kcal. People with kidney disease may be advised to limit protein, so check with your GP first if that applies to you.

This article does not replace advice from your GP or another health professional, particularly if you have a medical condition or take regular medication.

Protein from the first meal

At Bicester Nutrition, coaches trained in nutrition follow members daily, which makes it easier to check that breakfast carries enough protein. Your free assessment is a chance to look at your own day.