Eating Enough Protein Each Day

Why Protein Matters So Much Right Now

Protein helps you feel satisfied after meals, supports steady energy, and — most importantly while you're losing weight — helps protect your lean muscle. Without enough protein, more of the weight you lose can come from muscle instead of fat.

Key takeaway: Protein isn't just “a nice to have.” It's one of the most important things you can do to make sure your weight loss stays healthy and sustainable.

Making It Easier With a Smaller Appetite

• Eat your protein first, before other foods on your plate — that way you get enough even if you fill up quickly.
• Choose protein-forward snacks (Greek yogurt, cottage cheese, a hard-boiled egg, a protein shake) instead of low-protein snacks.
• Spread protein across the day rather than saving it all for one meal — it's easier to fit in smaller amounts more often.
• Ask your care team for a personalized daily protein target based on your body and goals.

Good Protein Sources

• Lean meats, poultry, fish, and eggs.
• Greek yogurt, cottage cheese, and milk.
• Beans, lentils, tofu, and edamame.
• Protein powders or ready-to-drink shakes, if food alone feels like too much some days.

Signs You May Not Be Getting Enough

• Feeling unusually weak or fatigued.
• Noticeable hair thinning.
• Losing weight very quickly without much change in how you look or feel stronger.
• If you notice any of these, message your care team — we can help you adjust.
• team, and message us with any questions.

This information is for general education only and is not a substitute for medical advice. Always follow the guidance of your Contour Health care team, and message us with any questions.