How Protein-Rich Foods Support Healthy Weight Management

Why Protein Matters

1. Promotes Fullness
   Protein takes longer to digest than carbohydrates, which can help you feel satisfied after meals and reduce snacking between meals.
2. Supports Muscle Health
   Eating adequate protein while staying active helps maintain muscle mass. Muscle tissue uses more energy than fat tissue, which can support overall energy balance.
3. May Help Stabilize Blood Sugar
   Combining protein with carbohydrates can slow the release of glucose into the bloodstream, helping prevent sudden energy spikes and dips.

Protein-Rich Foods to Include

Lean Meats

• Chicken, turkey, lean beef
• High in protein with lower saturated fat when skinless or trimmed

Fish and Seafood

• Salmon, tuna, shrimp
• Provide protein and beneficial omega-3 fatty acids

Eggs

• A versatile, nutrient-dense option for any meal
• Provide complete protein and essential vitamins

Plant-Based Options

• Beans, lentils, chickpeas, tofu, tempeh
• Excellent sources of protein and fiber

Dairy and Alternatives

• Greek yogurt, cottage cheese, milk, soy milk
• High in protein and calcium for bone health

Easy Ways to Include Protein in Your Meals

• Breakfast: Scrambled eggs with spinach, or Greek yogurt with berries
• Lunch: Grilled chicken salad or lentil soup with vegetables
• Dinner: Baked salmon with quinoa and steamed broccoli
• Snacks: Almonds, boiled eggs, or hummus with carrot sticks