Beginning your weight loss journey! Here’s how to increase protein intake without adding calories

08 Sep 2025, 08:45 by Swati · KalingaTV

Newbies are often confused about the nutritional intake to balance the proteins but at the same time cutting the calories. Whether you are targeting to lose weight or add few inches of muscles, protein is essential.

Maintaining your meal timing and planning the diet, one can increase daily protein intake at the same time aligning with the weight loss goals. Here are some easy foods that will help you add the necessary protein amount to your body.

1. Break-your-fast with protein in the morning

A high-protein breakfast boosts the metabolism, which means that the body will burn more calories while digesting the proteins instead of digesting the carbohydrates or fats.

Vegetarians can opt for tofu or paneer, lentils, beans, sprouts, yogurt, milk and millet-based meals. They are rich in amino acids- the basic constituents of proteins.

Non-vegetarians can go for eggs, lean meats (chicken, turkey, lean cuts of beef and pork), seafood apart from the vegetarian options.

2. Go-high with protein in every meal

Consume a major chunk of protein while reducing the quantity of rice or roti which are carbs mainly. For this your plate can have more of dal, curd, paneer or chicken with less of rice or roti (as per preference). Poha or upma with a scoop of Greek Yogurt serves the purpose.

3. Become a Pro-tein muncher

Swap your regular packaged snacks with boiled eggs or sandwich, roasted chanas and makhanas, cottage cheese cubes, unsweetened Greek yogurt and protein bar with low sugar. These are fulfilling and satiate the desire for snacking as well.

4. Supplement your Protein needs

You may use protein powders like whey, casein or any other plant based composition for that extra need. These can be easily consumed with smoothies, oats and pancake batters for the midtime snacking.

5. Go Protein planning

Plan your diet for the day so as to include a balanced diet. Grabbing something in a hurry without a proper planning will not serve the purpose. You may have to soak the chickpeas overnight or boil the eggs. Eating eggs at the last minute leaves with a quick omelette which doesn’t serve the purpose.

Also Read: Scientists Discover Key Protein CHP1 That Regulates Fat Storage

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