How To Hit Your Protein Target - In A Calorie Deficit For Weight Loss

How To Hit Your Protein Target - In A Calorie Deficit For Weight Loss

How can I hit my protein goal?

Firstly, let's talk about lean protein sources. This is what you need to be focusing on. They are a great way to get to your goal whilst not consuming too many calories.

Here's just a few brief examples of lean protein sources that will be effective for hitting your goals:

  • Skinless chicken and turkey breast - great as a snack or within a meal
  • Lean beef
  • White fish
  • Prawns
  • Low fat/fat free cottage cheese
  • Low fat Greek yoghurt
  • Skimmed milk
  • Beans, peas and lentils
  • Egg whites

What to eat to hit your protein goal:


But how can you incorporate the above examples into a bigger meal or snack?

Let's take a look:

  • You can side your meat with veggies and potatoes.
  • For Greek yoghurt, try adding some seeds and fruit to also benefit your fibre goal.
  • Lentils, beans and peas can be added to soups, stir fry's or even chilli's.
  • Cottage cheese goes great with potatoes or salads.

Now, whilst lean protein sources are useful, you don't have to avoid the less lean sources such as:

  • Eggs
  • Chicken leg/thigh
  • Cheese
  • Tofu
  • Salmon and mackerel
  • Nuts and seeds


'But Richie, I'm vegan...'

Don't worry, it might be a little tougher but there are plenty of vegan options you can opt for:

  • Soy & Soya milk
  • Nuts
  • Dark green veg
  • Tofu
  • Peas
  • Beans
  • Seeds
  • Whole meal pasta
  • Lentils
  • Oats


Can I use protein powder and bars?

To put it simply - yes you can.

However, you should always aim to hit your protein via real food first. Protein powders come in handy when you feel as though you are falling short.

Real foods contain additional nutrients that are great for your body, keeping you fuller for longer. Therefore, we only suggest protein powders, bars or supplements as a final simple solution.

If you are looking for a good protein powder, then I must say our Fat Cow Protein is a great choice. We have ChocolateBananaVanillaStrawberry and Vegan Millionaire Shortbread



  • Hitting your protein isn't as difficult as you think.
  • Protein helps keep you fuller for longer which decreases the changes of a seshy feast.
  • Experiment with different food and find out what works for you - give it time.
  • You can absolutely hit you protein as a vegan, despite having fewer options.
  • Prioritise real food first - only then use protein powders/bars as your standby solution.


Next steps...

All you need to do now is sign up to the Life Plan, get to the shop and start tracking 100%. I hope these tips have helped you in some way and you can start nailing your protein.

Looking for fibre examples next? Check out this blog here.

Remember, we're running a special offer on our protein, waving 5% off. Use code: "GAINZ" at checkout. 

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