If you’re someone who thinks they’re eating healthy but still not seeing the weight loss or fat loss results they’re working for, there’s a good chance one major thing is missing from your diet: enough protein.
As an online nutrition coach and personal trainer, I see this all the time. You’re consistent in the gym. You’re cutting back on junk food. You’re choosing healthier options. But without enough high-quality protein, your body can’t burn fat efficiently, maintain muscle, or keep your metabolism firing at full speed.
Let’s break down why protein matters for weight loss—and give you some easy, delicious high-protein snacks and meals like these High Protein Cottage Cheese Blueberry Muffins to help you finally start seeing results.
Increasing your protein intake can help with fat loss
Protein is a game-changer for weight loss and fat loss—and here’s why:
Boosts metabolism: Your body burns more calories digesting protein than carbs or fat.
Preserves muscle: When you’re in a calorie deficit, protein helps maintain lean muscle while your body burns fat.
Keeps you full: High-protein meals reduce cravings and help you stay satisfied longer.
Balances blood sugar: Stable energy = fewer crashes and less snacking.
Supports fat-burning hormones: Protein helps regulate hormones that control hunger and metabolism.
If you’re not eating enough protein, you’re making fat loss harder than it needs to be.
To actually see results with weight loss and fat loss, you need to be intentional with your protein—not just assume you’re getting “enough.”
How Much Protein Do You Need to Lose Fat?
A solid starting point is to aim for 0.8 to 1 gram of protein per pound of body weight per day. So if you weigh 150 lbs, you should be eating between 120–150 grams of protein daily to support fat loss while preserving lean muscle.
This may sound like a lot at first, but when you break it down across 3 meals and 2 snacks, it becomes much more manageable. For example, 30–40g at each meal and 15–25g in snacks can get you there easily.
Most people think they’re eating high-protein, but once they track even for a few days, they realize they’re falling way short. And that’s often the reason they’re not seeing the results they want—despite eating “healthy” and working out regularly.
If you’re serious about changing your body composition, building a strong metabolism, and keeping hunger in check, hitting your protein target consistently is a must.
Most of our clients come to us and say they have been trying to lose weight and diet, but don’t see the results they desire. Having a customized plan that is right for your body is where having the right Coach comes in. For more support in this, check out our online Comprehensive Lifestyle Program, or take a bigger commitment and go for our 12 Week Body Transformation Program.
You don’t need to spend hours in the kitchen or eat bland food to hit your protein goals. Here are some high-protein snacks that taste great and require minimal prep:
1. Greek Yogurt + Berries + Honey
20–25g protein per serving
Choose plain, nonfat Greek yogurt and add your own toppings for a balanced snack. (Pro tip: for even more protein, add some protein powder)
2. Cottage Cheese + Pineapple or Cherry Tomatoes
15–20g protein per cup
Sweet or savory options, depending on your mood
3. Protein Shakes or Smoothies
20–30g protein
Mix your favorite protein powder with almond milk, frozen berries, spinach, and a tablespoon of nut butter
4. Tuna Packets + Whole Grain Crackers
15–20g protein
A great grab-and-go option with healthy fats and carbs
5. Boiled Eggs + Jerky Sticks
6g protein per egg + 8–12g from jerky
A savory, satisfying combo with healthy fats
6. Edamame with Sea Salt
17g protein per cup
Plant-based, high in fiber, and easy to prepare
7. Low-Fat String Cheese + Turkey Slices
Around 15g protein
Simple, portable, and tasty
For more snack and meal ideas, grab our Recipe E-Book for just $15!
Another favourite snack : high protein cottage cheese blueberry muffins
– Cottage Cheese, 1% – 225 gram
– Blueberries – 150 gram
– All Purpose Flour, Whole Wheat – 1 cup
– Whole Egg – 2 unit
– Syrup, Sugar Free – 0.25 cup
– All Natural Pure Vanilla Extract – 1 teaspoon
– Baking Powder – 1 teaspoon
– ISO Advanced – 15 gram
– Cashew Milk – 0.25 cup
Instructions:
Preheat oven to 350°F (175°C) and line a muffin tin with paper liners. Mix cottage cheese, honey, eggs, and vanilla extract. Add flour and baking powder, mixing until just combined. Fold in blueberries. Divide batter among muffin cups and bake for 20-25 minutes.
These freeze beautifully so double the batch and save half for another week when you’re busy and short on time for meal prep.
Get support with your nutrition and eating habits
Our Comprehensive Lifestyle Coaching Program is the perfect way to get started as it gives you a customized nutrition meal plan, as well as a training program for the gym or at home, or both! You’ll get weekly check ins and constant support from your 1:1 online Coach! See BravusFitness.com for more information.