The Best Way to Use Protein To Build Muscle or Lose Fat (7 Tips)

by Cori Lefkowith | Oct 15, 2023 | Blog, Diet

“I just can’t eat more protein!”

“It’s impossible to hit my recommended protein intake!”

If you’re starting to adjust your diet to lose fat and build muscle, often your first focus should be on increasing your protein intake.

But it’s a hard thing to do.

It can feel impossible to get more protein and be a struggle because we are used to eating the portions we’ve ALWAYS eaten.

We’ve created meals the same way probably for a long time.

So we default into doing the same things.

And usually those meals are lower in protein than we now need!

That’s why I wanted to share 7 tips to help you boost your protein intake so you can lose fat and gain muscle at the same time!

The first and most important piece of advice I always give to any client starting out is…

Tip #1: Don’t freak. Tweak.

It can feel like we have to completely overhaul our diet when we’re starting out.

Like it is impossible to add another 20 grams to the day.

But often little adjustments to what we’re currently doing really pays off.

So before you start searching for supplements or some crazy meal plan or cut out all of the foods you love, go back to a previous day you’ve logged and see where you can make little adjustments.

And if you haven’t yet logged, logged a day you may do or what you usually eat and then TWEAK IT!

Is there a meal without protein you could add protein to?

Your normal snack of crackers could you swap in jerky instead for that salty treat?

Or is there a meal with protein where you could bump the serving by an ounce?

Adding ounces to our current protein sources can add up and not require us to really change what we’re doing!

Even look for swaps to meals you love that could bump protein, like using lentils over rice in dishes.

Or greek yogurt over sour cream in a dip.

Consider even different cuts of the same type of protein to adjust your macros, swapping in chicken breast for chicken thigh.

But the more you can just make small adjustments, the easier those changes will be.

Don’t first jump to completely changing up the meals you love to eat.

Think small swaps and adjustments.

Tip #2: Use those plant-based sources.

I’m a meat eater personally but I also believe in getting the amino acids you need from a diversity of sources.

This diversity also improves our micronutrient intake.

And not only do I love my plant-based clients, but I also know that some of us don’t just want to be chowing down on a bazillion ounces of chicken or whatever at every meal.

So consider ways you can bump your protein intake through non-animal sources.

Consider adding tofu or tempeh or seitan into any dish even alongside your animal product.

Sprinkle hemp hearts on top of your salads.

Add chia seeds to your smoothies.

Try out buckwheat noodles in your pasta dish.

Pack in more broccoli and peas to your stir fry.

But realize the value of a diversity of vegetables and plant-based sources that can help you make meals tasty while boosting your protein intake!

Tip #3: Swap protein for creamer.

Supplements should always be supplemental.

But they can also be a quick and easy way to help us stay consistent, create a sustainable lifestyle and build meals we enjoy, especially when on the go.

One way I like to use protein powders is even as a replacement for coffee creamer.

Coffee creamers can pack a calorie punch.

And by swapping in protein powder for your creamer, not only can you boost your protein intake easily, you can keep in that delicious morning drink you enjoy.

Plus, you aren’t feeling like you’re just having to power through more protein at another meal.

I love adding in protein powder with coffee as a pre-workout snack.

Get in those amino acids your body will need to repair and even a little caffeine boost to power your workout!

Just be careful if you decide to mix hot coffee and protein powder as it can clump. It works better with ice or combining the protein powder first with a cool liquid you then mix in.

Tip #4: Add egg whites.

Ok I’ll know you didn’t watch a second further if you comment, “EAT THE WHOLE EGG.”

I’m not demonizing yolks here. They are delicious and can be beneficial.

Love whole eggs.

BUT if you are adjusting your macros and even trying to cut calories for body recomp while finding a balance, you may benefit from swapping in some egg whites at times for whole eggs.

In your morning omelet, you may use an egg plus egg whites instead of two full eggs to bump protein without adding as much fat or calories.

You may also add in egg whites to other dishes to easily increase your protein intake.

You can bake egg whites into oatmeal or add them to a fried rice.

Egg white muffins can be great on the go and you can easily make a microwave mug variation adding in any veggies or even other proteins you want!

And if you want a fast snack salty snack, a roasted nut mix is a great option.

Bake nuts that have been tossed in frothed egg whites and seasoning for a protein boost!

Tip #5: Hide It!

If you’re thinking, “These are great BUT I don’t want to have to eat another ounce of chicken.

I don’t want to even have to add another ounce of plant-based protein to have to chew!

I’m sick of protein!”

Then boost your protein intake to start by HIDING IT!

Making a soup?

Try using bone broth instead of your usual vegetable or chicken broth.

Bone broth contains on average 10 grams of protein per serving.

This is about 5 times more than chicken broth and 10 times more than vegetable broth.

Those small changes add up!

Making your morning smoothie?

Half your usual milk or liquid and add in some greek yogurt. Or even consider blending in tofu.

This can be a great way to bump protein and make your smoothie delicious and creamy but without making you feel like you’re having to eat more protein!

Even add in chia seeds or flax seeds or greek yogurt to your normal oatmeal to boost protein and add flavor.

But find little things you can hide in meals you already love that don’t feel like you’re just having to force feed yourself bland chicken!

Tip #6: Don’t forget dairy!

If you can’t consume dairy due to an intolerance or health concern, I’d hope it would be obvious this tip isn’t something you’ll personally want to include.

You may instead focus on the other 6 I’ve shared.

But if you don’t have any issues with dairy and even enjoy it, including things like greek yogurt, cottage cheese and even other cheeses can be a delicious way to bump protein, both in your savory meals and even your desserts!

Greek yogurt can easily be frozen with fruit or chocolate into a bark for a great dessert. Or even made into a parfait.

Cottage cheese can be made into a dip or even added to enchilada bakes or pasta dishes to make them cheesier.

Milk can be added to shakes and smoothies even to bump your protein as well.

So if you enjoy dairy, it can be a great way to diversify how you get in your protein daily!

Actually even parmesan cheese, or what I call protein salt can be a great flavor add and a few extra grams of protein to help you out!

Which brings me to my final protein boosting tip….

Tip #7: Count the grams.

Every gram counts and can slowly chip away at the increase we need.

So often we try to force big changes over looking for the little things that can add up but make the adjustments not feel as overwhelming.

But that’s why reviewing previous food logs and even taking time to learn about the foods we consume is so key.

Because adding something even as simple as parmesan cheese to a dish can not only make the meal more enjoyable and flavorful but also add a protein boost.

While only 2 grams in 2 tsp, that serving of cheese adds a TON of flavor to a dish. And meals we enjoy, we’re going to eat again.

That could also help us slowly increase our protein in a sustainable way.

At 3 grams per tablespoon, nutritional yeast is another great way to add flavor and seasoning while increasing your protein.

It can be sprinkled on your salad, mixed into cottage cheese as a dip or even added to a trail mix or popcorn for extra flavor!

And if you’re plant-based it is a great bonus protein source you could even season your tofu with, adding 3 more grams of protein without having to increase your tofu portion even!

But don’t ignore those little changes that add up!

It is easy to get overwhelmed when we feel like we have to make massive changes to reach our goals.

But don’t freak out! Focus first on those tweaks and then start implementing a few of these tips based on what feels most sustainable to you and your lifestyle.

Small changes meeting ourselves where we are at add up!

And for a great Protein Power Guide, CLICK HERE for a packet with cheat sheets and even a few bonus recipes!

5 Ways To Easily Add Protein Everyday

by Cori Lefkowith | Oct 9, 2022 | Blog, Diet

If you want the best and fastest possible weight loss and fat loss results, you need to focus on two things when it comes to your nutrition…

1. Creating that small calorie deficit
2. Increasing your protein

Often creating that deficit is the easier part of the equation for most of us. We simple cut something out or shrink one of our portions a bit.

Increasing protein on the other hand can feel oddly overwhelming, especially when it requires us to adjust other things as well to create that calorie deficit.

But increasing protein is more key than we realize.

Studies have shown that when it comes to fat loss, this macro really is essential, leading to not only faster results but more muscle mass retention and fewer metabolic adaptation, which also ultimately makes it easier to not only lose fat but keep it off.

How many carbs and how much fat you consume can even vary and fluctuate and still work for weight loss if protein is kept higher. Although you may find that you have macro ratios that work better for you based on a variety of factors from activity level to genetics and age.

But studies have even shown that the macro ratio used for weight loss with higher protein, regardless of where carbs and fats fall, always leads to better fat loss and body recomposition results!

And while we may want to strategically adjust carbs and fats to match our activity levels and lifestyle, if tracking macros and tweaking them all at once is overwhelming, the key is just to start with a protein target.

So if you’re starting to adjust your diet and struggling to increase your protein, think about just small changes of even 10 grams a day.

And here are 5 tips to help you increase your protein without feeling like you’re having to fully overhaul your diet.

Because small changes add up!

5 Tips To Increase Your Protein:

#1: Tweak your current portions.

Often we think dramatic changes over small adjustments.

We feel like we have to create completely different meals. Or we just turn only to supplements.

Or we even focus on trying to find ways to force protein into meals we don’t generally eat a lot at – like making super protein packed snacks or desserts.

But instead of trying to make big changes, think about how you can adjust what you’re currently doing with as small a change as possible.

If you’re eating 3 ounces of a protein at a meal, try just increasing that portion to 4.

That little adjustment can add up!

And it doesn’t even have to be adding an ounce more ground beef to your burrito bowl or chicken to your salad.

It could be another ounce of any other type of protein as well that you add on!

#2: Find quick go-to options out.

Often if we are constantly on the go, it can feel hard to get in protein quickly.

It’s why planning ahead to start can be key and it can be helpful to look at the options you do have out at restaurants or easy to grab and go from a grocery store.

These quick protein-centric meals and snacks can help us stay consistent and bump our daily protein intake so it doesn’t feel like we are trying to play “catch up” at dinner.

Take a look around your grocery store and log in a few options to see how they can impact your day.

Things like jerky, hard boiled eggs, shrimp cocktail, and Greek yogurt are all great go-to options.

You can often even find pre-cooked, very simple chicken that you can even re-heat or eat cold…whether you chow it down on it’s on or add it to a wrap or salad packet you pick up.

There are even great options at many fast food restaurants. While maybe not our ideal because of the food “quality,” they can help us maintain a balance overall and stay on track.

Places like Chick-fil-a with their grilled chicken nuggets are a great option.

And often even restaurants like Chipotle allow you to adjust the portion size to match your needs and goals.

Take some time though, as annoying as it may be, to research a few dining out options close to you. It can help you during those times you’re in a pinch or even don’t feel like cooking!

#3: Think swaps! Use those “complementary proteins.”

So not only do we often just need to swap the cut of meat to adjust for the amount of protein vs fat that we are consuming, but we can make even little swaps to the veggies and other carbs we include that can really boost our protein intake over the course of a day.

Often we don’t know how to cut down on the fat in our diet while bumping protein when it can be as simple as eating a chicken breast over a chicken thigh.

And if we want to include red meat, maybe we just change the cut of steak, or even go with 90% lean ground beef over 85%.

Or maybe you don’t like leaner ground beef or chicken breast. Maybe instead you keep that same cut of meat and swap half the portion for shrimp or a white fish with less fat.

Maybe doing that surf and turf combo is all you need to bump the protein while lowering the fat you’re consuming.

Or maybe in your morning omelet you cut back on the full eggs and include some egg whites.

Or we choose to include low fat or fat free greek yogurt over full fat.

Small changes like that can pay off.

So can potentially adjusting the types of carbs or veggies we use to get more amino acids over the day, including more spinach in our salads or mushrooms in our casseroles or broccoli in our stir fries.

Maybe you focus your carb sources more on quinoa over rice or buckwheat pasta over regular pasta.

Maybe we even swap in plant based sources of protein like tofu or tempeh or seitan instead of adding more meat. Or add in edamame to a seafood poke bowl.

We can even include nutritional yeast in a smoothie, sprinkled on salad or added into a sauce to add a cheesy flavor!

Small little swaps add up and can even help us find meals we enjoy more, make us feel fueled and full as we work toward our weight loss goals!

#4: Don’t fear supplements.

While supplements are supplemental and we want to focus our diet on whole, natural foods, we also have to recognize that we make changes when the PAIN of staying stuck outweighs the PAIN of change.

So even if we want to lose weight and fat, if it feels too overwhelming to get started adjusting our diet, there is a good chance, we will never make the changes we need.

Starting out, to make things easier, you may find you do add in a whey or other protein supplement as a snack to quickly and easily bump your protein 20-30 grams per day.

You can include protein powders in baked goods, oatmeals, smoothies or a simple shake.

It can even be good as something to keep in your purse, desk or backpack to mix quickly with a milk or water when you’re on the go!

You could even stir it into a quick microwaved oatmeal to add a protein boost and even some extra flavor!

#5: Mix and match!

Often we get stuck thinking more of the single protein source we already have in a meal, instead of mixing and matching protein sources to increase our protein without it feeling like we’re just eating pounds of the same thing.

For fried rice with chicken, try adding in egg whites for a little texture and a protein boost.

For a little extra protein in a pasta or enchilada bake, think some cottage cheese or greek yogurt with your ground beef.

Even swap the type of pasta you’re using. There are some great edamame, chickpea or even buckwheat options that could give you a boost.

For a stir fry, think shrimp and chicken. Or add in edamame. Diversify those protein sources in your dishes to make things tasty while helping you achieve results.

Don’t be afraid to mix and match protein sources and even try and include more than one in meals! It can be a great way to reduce your fat or carbs while increasing your protein to create the calorie intake you need.

SUMMARY:

Small changes really add up. Think about how you can use these 5 tips to make small changes to your daily meals and even weekly averages.

You can then choose even just one small swap to start with.

Planning ahead and even experimenting with how these things can make an impact can help you when you are pressed for time and on the go.

So list out some ways you can use these 5 tips in your daily life to see results!

Ready to dial in your macros and see the results you deserve?

Learn more about my Metabolic Shred!

Ladies…Protein WON’T Make You Bulky!

by Cori Lefkowith | Oct 15, 2018 | Blog, Diet

So one of my male clients told me a few of his female co-workers wanted to start losing some weight. He told them they should eat more protein.

And they said back to him, “But we don’t want to get bulky!”

WHAAAAAAAT!?!

I was a bit stunned when he told me this.

They thought that by eating protein, since they so often saw MEN consuming protein powders and higher protein to gain muscle, that eating too much protein would make them BULKY!

BULKY…It’s a word so many women fear.

It’s a word that holds many women back from even starting to weight train. And now I find out it is a word that holds women back from even eating the protein that they should!

Let me set the record straight…

PROTEIN WILL MAKE YOU BULKY.

FALSE!!

Protein absolutely, positively will NOT make you bulky, ladies. NOT AT ALL!

What protein WILL DO is:

Help you look lean and toned like you want
Help you feel energized to power through your workouts
Help you LOSE WEIGHT WITHOUT FEELING HUNGRY
Did I say look strong, sexy and LEAN!?!

Protein is the KEY…Literally the KEY to getting the results you want.

So a bit more about WHY protein so key for us LADIES and WHY it won’t make you bulky….

It’s the building blocks of muscle. Not only will you preserve your lean muscle mass while potentially dieting in a calorie deficit BUT you can also build lean muscle to help you look more toned! AND as we get older, especially us ladies, it can be harder and harder to retain and even GAIN muscle. A diet high in protein helps! Plus, when we are injured, we often think we need less protein, BUT a diet higher in protein can help us prevent muscle loss while we are out and restricted from training.
Keeps you feeling fuller for longer. Protein keeps you satisfied so that you don’t end up feeling like you are starving even if you’re trying to lose weight.
It makes weight loss EASIER! The thermogenic effect of protein makes it EASIER to lose weight and drop body fat on a protein rich diet EVEN if you “overeat.” A study 2014 study showed that even on a hypercaloric diet, people didn’t gain weight due to the high protein. Plus, because it preserves lean muscle mass, you will tend to burn more calories even at rest and your metabolism will stay healthy.
Improves recovery and muscle repair. You will provide your muscles with the building blocks they need to repair. AND the increase in protein can also help your tendons and connective tissues repair. Greater protein synthesis accelerates tissue repair and strengthens connective tissues to reduce your risk for injury.
Can improve bone density and prevent osteoporosis. It is actually a common misconception that high protein is bad for your bones and this “myth” is based on a misunderstanding of bone metabolism. Actually the amino acids in protein are used to build bone AND because protein increases muscles mass, there is an increase in bone strength! (1)
And studies of protein rich diets have even shown to improve brain functioning, quality of sleep AND even lower blood pressure!

And speaking to those ladies going through menopause and post-menopause struggling to keep the weight off…PROTEIN IS KEY TO RETAIN THAT LEAN MUSCLE MASS and keep our skin, hair and nails healthy and strong! It is the building blocks!

During and post-menopause, protein can help keep our hormones in check and help us avoid that dreaded weight gain! It can help improve our body composition as well as our overall body functioning.

In menopause your hormone levels change and even specific hormones decrease, so if you don’t get enough protein, you’re going to have a harder time maintaining hormonal balance, which is what can affect muscle retention and cause weight gain. It can also affect our digestive system, thyroid and bone health!

So really ladies I should be asking, “Why WOULDN’T you eat more protein!?!”

If you’ve been struggling to get the results you want, track your food and you’ll notice that you probably are low on protein!

Protein doesn’t lead to bulk. It leads to that strong, lean muscle that helps us move better, feel better and even LOOK BETTER!

Ready to take control of your diet and get the lean, strong body you’ve always wanted?

Join my Macro Hacks Challenge!

Why Protein Is Key – Even For Veggie Lovers!

by Cori Lefkowith | Apr 17, 2018 | Blog, Diet, Recipes

Can you be Vegetarian BUT still eat a diet rich in protein?

The answer…

YES!

When we think about dieting and “eating well,” we think about whole natural foods. We even think about cutting calories if weight loss is our goal.

But so often we do these two things and still don’t get the results we want!

And it’s because MACROS MATTER!

Protein is essential but often the macro we focus on least.

But a lack of protein may be the reason we’ve felt hungry on other diets and have not gotten the results we’ve wanted.

Why is protein so important?:

It’s the building blocks of muscle. Not only will you preserve your lean muscle mass while potentially dieting in a calorie deficit BUT you can also build lean muscle to help you look more toned! AND as we get older, especially us ladies, it can be harder and harder to retain and even GAIN muscle. A diet high in protein helps! Plus, when we are injured, we often think we need less protein, BUT a diet higher in protein can help us prevent muscle loss while we are out and restricted from training.
Keeps you feeling fuller for longer. Protein keeps you satisfied so that you don’t end up feeling like you are starving even if you’re trying to lose weight.
It makes weight loss EASIER! The thermogenic effect of protein makes it EASIER to lose weight and drop body fat on a protein rich diet EVEN if you “overeat.” Plus, because it preserves lean muscle mass, you will tend to burn more calories even at rest and your metabolism will stay healthy.
Improves recovery and muscle repair. You will provide your muscles with the building blocks they need to repair. AND the increase in protein can also help your tendons and connective tissues repair. Greater protein synthesis accelerates tissue repair and strengthens connective tissues to reduce your risk for injury.
Can improve bone density and prevent osteoporosis. It is actually a common misconception that high protein is bad for your bones and this “myth” is based on a misunderstanding of bone metabolism. Actually the amino acids in protein are used to build bone AND because protein increases muscles mass, there is an increase in bone strength!
And studies of protein rich diets have even shown to improve brain functioning, quality of sleep AND even lower blood pressure!

Ok…so you’re now convinced you need more protein.

But how do you get it in if you’re a veggie lover?

That is why I wanted to share this delicious Vegetarian-friendly dish!

Cauliflower And Mushroom Casserole

SERVINGS: 3

INGREDIENTS:
1/2 tbsp Olive Oil
2 tbsp Fresh Parsley
4 tbsp Grated Parmesan Cheese
1/4 cup Fat-Free Greek Yogurt
4 tbsp Light Cheddar Cheese
3 tbsp Egg Whites
1/2 tsp Black Pepper
1/4 tsp Salt
1/2 tbsp Sea Salt
3/4 tbsp Olive Oil
1 clove Garlic, minced
1/2 Large Onion
1 1/2 pounds Cauliflower
1/2 pound Fresh Button Mushrooms

DIRECTIONS:

Preheat the oven to 425F and place a rack in the middle. Rub a small-medium baking dish with a bit of olive oil and set aside.

Spread cauliflower florets in an even layer on a rimmed baking sheet. Drizzle olive oil over the florets and sprinkle with sea salt and pepper. Roast in the oven 30 minutes or until the cauliflower is lightly caramelized, turning once.

As the cauliflower cooks, in a medium skillet over medium-high heat, saute the mushrooms in 1/2 tbsp olive oil sprinkled with a couple of pinches of salt.

Stir every minute or so until the mushrooms have released their liquid and have browned a bit. Add the onions and cook another 4-5 minutes until translucent. Stir in the garlic and cook for another minute and remove from the heat. When the cauliflower is ready, add to the skillet and stir until combined.

In a medium bowl combine eggs, cheddar cheese and yogurt.

Add cauliflower-mushroom mixture. Stir until well combined and turn out into your prepared baking dish. Sprinkle with parmesan cheese and cover with foil.

Lower the oven temperature to 350F. Bake in the oven for 30 minutes. Remove the foil and bake for 10 minutes, until golden around the edges. Sprinkle with parsley before serving.

ENJOY!

MACRO BREAKDOWN:
Calories: 267
Protein: 22 grams
Carbs: 12 grams
Fats: 15 grams

Ready to eat according to your goals and learn how to get even more out of your vegetarian diet? Want to learn how to increase your protein using COMPLEMENTARY proteins even?

–> Join my Macro Academy!

The Best Way to Use Protein To Build Muscle or Lose Fat (7 Tips)

5 Ways To Easily Add Protein Everyday