How High-Protein Diets Help PCOS Weight Loss

Struggling to lose weight with PCOS? High-protein diets can help. PCOS affects up to 20% of women and often leads to insulin resistance, making weight loss challenging. Here's how increasing your protein intake can address these issues:

• Boosts Metabolism: Protein burns 15–30% more calories during digestion compared to carbs (5–10%) and fats (0–3%).
• Improves Insulin Sensitivity: Helps stabilize blood sugar and reduces insulin spikes.
• Curbs Appetite: Protein keeps you full longer, reducing cravings.
• Supports Hormonal Balance: Aids in lowering testosterone and improving menstrual cycles.

Studies show that consuming 30% of daily calories from protein can lead to fat loss, better insulin sensitivity, and reduced PCOS symptoms. Aim for 100–150 grams of protein daily, spread across meals, to maximize these benefits. Whether through lean meats, fish, dairy, or plant-based options like lentils and tofu, high-protein diets can make PCOS weight loss more achievable.

Read on for practical tips, meal ideas, and affordable protein sources tailored for PCOS management.

PCOS Protein Guidelines; how much and what types.

How PCOS and Insulin Resistance Make Weight Loss Harder

To understand why weight loss can feel like an uphill battle for those with PCOS, it’s essential to look at the intricate link between this condition and insulin resistance. PCOS disrupts how your body processes insulin, setting off a chain reaction of metabolic issues that hinder weight loss efforts.

Insulin resistance - a condition affecting 50% to 75% of people with PCOS - occurs when cells stop responding effectively to insulin. This forces the pancreas to produce more insulin just to manage blood sugar levels. The excess insulin and glucose linger in the bloodstream, creating an environment that encourages fat storage.

But that’s not all. Elevated insulin levels also boost the production of androgens, such as testosterone, which can lead to fat accumulation around the midsection.

"PCOS itself might make a person gain weight more easily than others. And the more weight they gain, the more additional symptoms they'll have." – Yolanda Thigpen, MD, Ob/Gyn

This abdominal fat isn’t just about appearance - it’s metabolically active and can worsen insulin resistance while increasing the risk of heart disease and other health issues. On top of that, weight gain often triggers more PCOS symptoms, such as irregular periods and acne, creating a vicious cycle where the condition feeds into itself.

The statistics are alarming. Between 33% and 83% of people with PCOS are overweight or obese, and more than half will develop diabetes by the age of 40. Women with PCOS are also 2.26 times more likely to develop obstructive sleep apnea compared to those without the condition, regardless of their weight or age.

So, how can you break this cycle? High-protein diets offer one effective strategy. Protein digests slowly and promotes the release of glucagon, helping to stabilize blood sugar and prevent the spikes that encourage fat storage.

Research backs this up. A 2012 study from Iran found that women with PCOS who consumed 30% of their calories from protein not only lost weight but also saw reductions in testosterone levels. Similarly, a meta-analysis confirmed that high-protein diets lower fasting insulin levels and improve insulin sensitivity in women with PCOS compared to balanced diets. These benefits may stem from several mechanisms, including increased muscle mass, which helps regulate blood sugar and insulin, and improved insulin clearance from the bloodstream.

The good news? You don’t need to lose a ton of weight to see results. Dropping just 10% of your body weight can help regulate menstrual cycles and ease some PCOS symptoms. High-protein diets make this goal more achievable by aligning with your body’s unique metabolic needs.

For those navigating PCOS-related weight challenges, Oana Health’s telehealth services offer tailored, prescription-based treatments that complement dietary changes.

"If you are diagnosed with polycystic ovary syndrome, it doesn't mean that you are destined to have poor health. There is a lot you can do to take charge, minimize symptoms and keep yourself healthy." – Amanda Stathos, M.S., R.D., L.D.N., Clinical Dietitian at Johns Hopkins' Sibley Memorial Hospital

Daily Protein Needs for Women with PCOS

Getting enough protein is a game-changer for managing PCOS symptoms and supporting weight loss. For women with PCOS, protein can help keep blood sugar steady, curb those pesky carb cravings, and maintain muscle mass.

Research backs this up - one study found that consuming 30% of calories from protein improved both weight loss and hormone levels. A good goal for women with PCOS is at least 100 grams of protein daily. This works out to roughly 25–35 grams per meal, ensuring a steady supply throughout the day. Hitting these numbers can directly address the metabolic challenges tied to PCOS. Here’s how to calculate your protein needs and spread it out effectively.

How to Calculate Your Protein Requirements

A straightforward way to figure out your protein needs is to aim for 0.7–1 gram of protein per pound of body weight. For example, if you weigh 150 pounds, you’d need about 105–150 grams of protein daily. Your exact needs depend on factors like:

• Activity Level: If you work out regularly or have a physically demanding job, aim for the higher end of the range to support muscle recovery.
• Weight Loss Goals: If you’re trying to lose weight, focusing on 1–1.5 grams of protein per pound of fat-free mass can help preserve muscle during a calorie deficit.
• Insulin Resistance Severity: If you have more severe insulin resistance, increasing protein intake can help slow sugar release into your bloodstream.

When and How to Spread Protein Throughout the Day

Distributing protein evenly across meals can help stabilize energy levels and keep blood sugar under control. Aim for at least 20 grams of protein per meal, with an ideal range of 30–35 grams, and include snacks that provide around 15 grams of protein. Once you know your daily target, plan meals and snacks to maintain this balance.

"First and most important, I want at least 20g of protein per meal".

Eating every 3–5 hours is another helpful strategy. It supports muscle protein synthesis and keeps blood sugar levels stable - critical for women managing PCOS. Starting your day with protein is especially beneficial. One study showed that women with PCOS who ate their largest meal at breakfast saw a 54% drop in insulin resistance and a 50% decrease in free testosterone levels compared to those who ate their largest meal at dinner.

"Eating foods at breakfast that are high in protein and fiber can also help to balance your blood sugar, keep you full for longer, and improve insulin sensitivity".

Here are some practical meal ideas to hit your protein goals:

• Breakfast: Blood Sugar Friendly Smoothie (24g protein) or Breakfast Hash (24g protein)
• Lunch: Open-face sandwich (27g protein) or protein-packed salad (40g protein)
• Dinner: Salmon (34g protein) or butternut squash pasta with added protein (20g protein)
• Snacks: Chia seed pudding (26g protein) or bell pepper with hummus (5g protein)

Protein-rich meals not only provide energy for your day but also support mental focus and physical activity. During your menstrual cycle, you might find that eating more protein helps stabilize your mood and reduces fatigue or anxiety.

If you’re currently eating fewer than three meals a day, try adding an extra meal to maintain steady energy. Pay attention to low-energy moments or mood changes - they might be signs that tweaking your meal frequency or protein timing could help.

Best High-Protein Foods for PCOS

Selecting the right protein sources can play a big role in managing PCOS symptoms and supporting weight loss. The focus should be on nutrient-packed, minimally processed options that help stabilize blood sugar levels and provide essential amino acids. Incorporating both animal-based and plant-based proteins can enhance variety and support overall health.

Animal-Based Protein Sources

Animal proteins are considered "complete" because they contain all the essential amino acids your body needs to build and maintain muscle. This is especially important for women with PCOS, as muscle plays a role in improving metabolic health and managing weight.

Fish is an excellent choice for women with PCOS. Oily fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help reduce inflammation and support cholesterol levels. White fish like cod and tilapia are also great options. Canned tuna, being convenient and high in protein, is another practical addition to your diet.

Poultry, such as chicken and turkey, provides lean protein that helps regulate blood sugar levels without contributing to inflammation. These options are versatile and easy to include in meals throughout the day.

Eggs are another powerhouse protein source. Known for their versatility, they not only help improve insulin sensitivity but also support overall metabolic health.

"Ensuring you're consuming the recommended amount of protein daily is key to reducing PCOS belly or achieving any weight loss goal." - Tallene

Dairy products like cottage cheese and Greek yogurt are valuable additions. Cottage cheese is particularly high in protein, while Greek yogurt offers a balance of protein and probiotics. Research even suggests that consuming three servings of full-fat dairy daily could boost fertility by up to 70%.

For a unique option, try bone broth. Made from bones and connective tissues, it contains glycine, an amino acid that promotes relaxation and can help with stress management - a common issue for women with PCOS.

Plant-Based Protein Sources

Plant-based proteins provide additional benefits, including higher fiber content and antioxidants, which are essential for managing PCOS symptoms. These options also tend to have less saturated fat and cholesterol compared to animal proteins.

Legumes, such as lentils, chickpeas, and black beans, are excellent plant-based proteins. They’re also rich in fiber, which slows carbohydrate digestion and helps prevent blood sugar spikes.

Soy products like tofu, tempeh, and edamame are particularly beneficial for women with PCOS. Studies show that organic soy can help reduce androgen levels and improve metabolic markers. However, it’s best to avoid highly processed soy products.

"Organic whole soy has been shown to improve fertility in PCOS women. But it must be organically produced and not highly processed." - Dr. Felice Gersh, MD

Quinoa is a standout among plant proteins because it provides a complete amino acid profile, making it a valuable option for plant-based eaters.

Nuts and seeds, such as almonds, chia seeds, and pumpkin seeds, are packed with protein, minerals, and anti-inflammatory properties. They’re also convenient for snacking between meals.

To ensure a balanced amino acid profile, include a variety of plant proteins like lentils, tofu, and quinoa in your meals. Pair iron-rich plant foods with vitamin C to enhance absorption, and consider supplements like Vitamin B12 and Vitamin D, as deficiencies are common in women with PCOS.

"The most important part is to include protein at every meal and snack, pairing it with carbs and/or a healthy fat!"

Since insulin resistance affects up to 85% of women with PCOS, choosing the right protein sources is crucial for managing blood sugar levels. Whether you prefer animal-based, plant-based, or a combination of both, focus on whole, unprocessed options that align with a high-protein diet strategy.

How to Plan High-Protein Meals

Creating high-protein meals for PCOS doesn’t have to feel overwhelming. With a few simple templates and affordable ingredients, you can craft meals that not only satisfy your appetite but also help manage blood sugar levels and support weight loss. These strategies are designed to address the insulin resistance and hormonal imbalances often linked to PCOS, making meal planning both practical and effective.

Building Balanced High-Protein Meals

A well-balanced, PCOS-friendly meal is built on a straightforward formula. Aim for 25 to 30 grams of protein per meal and 8 to 10 grams per snack to stabilize blood sugar and keep hunger at bay. Using the MyPlate method as a guide, divide your plate like this:

• Half the plate: Non-starchy fruits and vegetables
• One-quarter: Lean protein
• One-quarter: Whole grains or starchy vegetables

A popular approach, sometimes called "Building a PCOS Plate", suggests including these four components:

• Protein: At least 20 grams per meal (e.g., 3 to 4 ounces of chicken, meat, or fish).
• Vegetables: Fill half your plate with non-starchy options like broccoli, leafy greens, or Brussels sprouts.
• Whole grains or starchy vegetables: Use one-quarter of the plate for items like potatoes, beans, quinoa, or brown rice.
• Healthy fats: Add sources like avocado or olive oil for added flavor and nutrition.

Incorporating a variety of fruits, vegetables, legumes, and whole grains throughout the day can help you meet the recommended 30 grams of fiber daily.

Here are some meal ideas that fit this approach:

• Quinoa, Tomato, Corn, and Black Bean Salad with Grilled Chicken: A colorful dish packed with protein, fiber, and antioxidants.
• Sheet Pan Salmon, Sweet Potato, and Brussels Sprouts: A quick meal featuring omega-3s and anti-inflammatory benefits.
• For breakfast, try a Greek Yogurt Parfait with Berries, Chia Seeds, and Flax Seeds, offering a mix of protein, healthy fats, and fiber to start the day.

Next, let’s look at how to incorporate affordable protein sources into your meal planning.

Quick and Affordable Protein Ideas

Eating high-protein meals on a budget is easier than you might think. By shopping smart and planning ahead, you can enjoy nutritious, protein-rich meals without overspending. Here are some cost-effective protein options to consider:

• Eggs: At $2–$4 per dozen, each egg delivers 6 grams of protein. They’re versatile and can be used in everything from breakfast scrambles to pasta dishes.
• Canned fish: A 5-ounce can of tuna costs about $1 and provides 22 grams of protein. Similarly, a 6-ounce can of salmon costs $3.60 and offers 17 grams of protein.
• Legumes: A 15-ounce can of black beans costs roughly $1 and contains 7.6 grams of protein per half-cup serving. Bulk lentils, priced at $1.50 per pound, offer 9 grams of protein per half-cup.
• Greek yogurt: With more than double the protein of regular yogurt, a 24-ounce container costs $5 and provides 9 grams of protein per 100 grams. It’s great as a marinade or a base for dressings.
• Protein powder: At $0.40 per serving, it delivers 20 grams of protein and can be mixed into smoothies or oatmeal for an easy boost.

For a simple dinner idea, try a Sheet-Pan Chicken Fajita Bowl. Sara Haas, RDN, LDN, suggests combining sliced bell peppers, onions, kale, and black beans for a dish that packs 43 grams of protein per serving. Prepping spices and chopping vegetables ahead of time can make this meal even easier to pull together.

Smart shopping can help stretch your budget further. For instance, chicken thighs and drumsticks are often cheaper and more flavorful than chicken breasts. Ground turkey, offering 23 grams of protein per 3-ounce serving, is another affordable option at $3 to $7 per pound. For snacks, keep protein-rich items like mixed nuts, string cheese, protein bars, or dry roasted edamame on hand. Seeds such as hemp or pumpkin are also excellent choices - a one-ounce serving of pumpkin seeds provides 8 grams of protein and costs about $3 per pound.

Here’s a quick reference table for some budget-friendly protein options:

With these tools and tips, you’re well-equipped to plan high-protein meals that are both affordable and satisfying. These strategies will also help you tackle common challenges in maintaining a high-protein diet.

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Common High-Protein Diet Challenges and Solutions

High-protein diets can be incredibly effective for managing PCOS and supporting weight loss, but they come with their own set of hurdles. From repetitive meals to budget concerns, staying on track might feel tricky at times. Luckily, there are plenty of practical ways to keep your diet exciting, affordable, and packed with flavor.

Avoiding Meal Boredom

One of the biggest challenges of a high-protein diet is keeping your meals interesting. The good news? A little creativity with ingredients and cooking techniques can go a long way.

"There is not one perfect meal for PCOS and I encourage you to mix it up. Try new foods and recipes to keep things interesting. Eating healthy does not have to be boring!" – Amy Plano

Switch up your protein sources and experiment with spices and seasonings. For example, Claire Pettitt of CP Nutrition suggests using anti-inflammatory spices like turmeric and cinnamon to enhance both the flavor and health benefits of your meals. Imagine sprinkling turmeric and black pepper on chicken before baking or adding a dash of cinnamon to a Greek yogurt parfait - small tweaks like these can make a big difference.

Cooking methods also play a huge role in meal variety. Baking, steaming, or boiling proteins can create entirely different flavor profiles. Amber Fischer Nutrition recommends adding acidity with vinegar or lemon juice in marinades and incorporating fresh herbs during cooking for an extra burst of flavor.

Take chicken, for example. A single chicken breast can become multiple unique meals: marinate it in lemon and rosemary for a Mediterranean vibe, coat it with turmeric and paprika for a warming spice blend, or steam it with ginger and soy sauce for an Asian-inspired twist. Each approach delivers the same nutritional benefits but keeps your palate engaged.

Pairing proteins with seasonal fruits and vegetables is another great way to keep things fresh. Seasonal produce not only enhances flavor but also adds variety to your meals, making it easier to stick to your diet without feeling like you’re eating the same thing every day.

Eating High-Protein on a Budget

Eating high-protein doesn’t have to mean breaking the bank. With smart shopping and planning, you can enjoy a protein-rich diet that’s both affordable and effective for PCOS management.

Start by focusing on budget-friendly protein sources that pack a nutritional punch. Rotisserie chickens, for example, are a great value at around $5–$6 each at stores like Costco, Sam’s Club, Walmart, or BJ’s. A single chicken can provide enough protein for several meals throughout the week.

Meggie Connelly, MS, RD, LDN, points out that chicken thighs or quarters are often cheaper and tastier than chicken breasts, saving you $2–$3 per pound. Buying in bulk - whether it’s grains, proteins, or snacks - can also significantly reduce costs. If you don’t have a warehouse store membership, consider sharing one with a friend or family member.

Planning meals around weekly sales and seasonal discounts is another smart move. Compare unit prices instead of package prices to get the best deals, and stick to a shopping list to avoid impulse buys. For instance, if chicken is on sale one week, center your meal prep around it. The same strategy works for other rotating protein sources.

Here’s an example of budget-friendly, high-protein meals to inspire you:

Frozen and canned options are also your friends when it comes to saving money and reducing waste. Frozen fruits and veggies retain their nutritional value and last much longer than fresh produce. Similarly, canned beans and vegetables are affordable, protein-rich staples that can be added to countless meals.

"With the right shopping strategies, meal prep tips, and affordable PCOS-friendly recipes, you can eat well, feel good, and save money all at the same time." – Meggie Connelly MS, RD, LDN

Meal prepping is another cost-effective strategy that ensures you always have high-protein, PCOS-friendly options ready to go. By planning ahead and cooking at home, you can avoid last-minute food expenses and stay consistent with your dietary goals.

Research on High-Protein Diets for PCOS

Emerging research highlights the potential of high-protein diets to help women with PCOS, particularly by improving insulin resistance and preserving muscle mass during weight loss. A meta-analysis involving eight trials and 300 women with PCOS found that high-protein diets significantly reduced fasting insulin levels by 2.69 μIU/mL and lowered HOMA-IR scores by 0.41 compared to balanced diets, even when calorie intake was similar. These findings offer clear, data-backed support for the benefits of this dietary approach.

For example, a 2012 Iranian study observed that 60 overweight women with PCOS who followed a diet consisting of 30% protein for 12 weeks experienced weight loss, reduced testosterone levels, and improved insulin sensitivity. A Danish study conducted the same year found that participants on a high-protein diet for six months lost an average of nine pounds of body fat.

Longer-term interventions appear to amplify these benefits. While short-term studies (8 weeks or less) show comparable improvements in insulin sensitivity between high-protein and balanced diets, longer-term studies (12 weeks or more) reveal additional advantages in managing insulin levels with high-protein diets.

One 3-month study compared high-protein diets with conventional calorie-restricted diets. Both groups achieved similar weight loss, but the high-protein group preserved more muscle mass, losing only 1.5 kg of fat-free mass compared to 4.4 kg in the conventional group. This muscle preservation is crucial for maintaining blood glucose control and supporting fat metabolism. Additionally, the high-protein group reduced body fat percentage by 5.3%, compared to 3.2% in the conventional diet group.

High-protein diets also contribute to long-term metabolic health. Studies lasting 6–12 months show that these diets not only support initial weight loss but also help sustain it and prevent weight regain. Even a modest weight loss of 5–10% within just four weeks can lead to noticeable improvements in PCOS symptoms. These findings underscore the value of high-protein diets as a key component in managing PCOS and highlight their potential to complement medical and nutritional strategies effectively.

Combining Diet with PCOS Medical Treatment

High-protein diets have been shown to boost metabolic response, and when combined with targeted medical treatments, they can significantly enhance the management of PCOS. This combination is particularly important since insulin resistance impacts 50%-75% of women with PCOS. Addressing this issue through both dietary changes and medical intervention is key to improving outcomes.

Medical treatments focus on the underlying causes of PCOS symptoms, such as insulin resistance, high androgen levels, and metabolic imbalances. At the same time, high-protein diets complement these treatments by helping stabilize blood sugar levels, preserving muscle mass during weight loss, and increasing feelings of fullness. Together, they create a comprehensive approach that aligns dietary habits with medical care, reinforcing the metabolic benefits previously discussed.

"Health optimization in people with PCOS is sensitive to a lot of things - especially the things we eat and drink, our sleep-wake cycle, and physical activity." - Shruthi Mahalingaiah, MD, MS, Mass General Brigham

Telehealth services have transformed how women access PCOS care. Platforms like Oana Health offer personalized, prescription-based treatments for symptoms like insulin resistance, weight issues, unwanted facial hair, hair thinning, and mental health challenges. These services assess your symptoms, medical history, and treatment goals to create tailored plans. For example, medications like metformin are available for $22/month, spironolactone for $14/month, and GLP-1 medications for $199/month.

A key benefit of telehealth is the ability to monitor progress and make adjustments in real time. You can track symptoms, blood sugar levels, and weight changes, sharing this data with your healthcare provider. This allows for timely modifications to both your diet and medications, ensuring your treatment evolves with your needs.

"By using telehealth, we can make weekly tweaks to a patient's diet, medication, or lifestyle without them having to leave home." - Dr. Lisa Chang, Telehealth Coordinator at Emory Women's Health Center

Combining a high-protein diet with prescribed medications - such as pairing Semaglutide with regular exercise - can amplify results while potentially reducing medication doses and costs. These dietary adjustments work hand in hand with medical therapies to further support hormonal balance and overall health improvements.

Women who integrate high-protein diets with medical treatments often experience quicker and longer-lasting results. Even modest weight loss - around 5% - can lead to better insulin sensitivity, lower testosterone levels, and restored menstrual cycles when supported by medical care. This multi-faceted approach tackles PCOS from several angles, increasing the likelihood of achieving sustainable improvements in weight management and overall well-being.

Collaborating with specialists who understand both the nutritional and medical aspects of PCOS ensures your treatment plan is cohesive and well-coordinated. Many telehealth platforms provide access to multidisciplinary teams, including dietitians, mental health professionals, and medical experts, to ensure every aspect of your care works together effectively.

Conclusion: Why High-Protein Diets Work for PCOS Weight Loss

High-protein diets provide a science-supported method for tackling PCOS-related weight challenges by addressing key metabolic hurdles. Studies show that protein has a higher thermic effect compared to carbohydrates and fats, burning 15–30% more calories during digestion, while carbs burn 5–10% and fats only 0–3%. This can translate into burning up to 100 extra calories daily, giving your metabolism a helpful boost.

In a 2012 Danish study, women with PCOS who followed a high-protein diet for six months lost an average of 9 pounds of body fat. Protein-rich diets are particularly effective for managing PCOS because they help curb appetite, stabilize blood sugar, and enhance insulin response. Even a modest 5% weight loss has been shown to improve insulin sensitivity, lower testosterone levels, and restore menstrual cycles.

For the best results, combine a high-protein diet with professional medical care. While dietary changes lay a strong foundation, pairing them with tailored treatments can enhance progress. For instance, Oana Health offers personalized PCOS treatments, including prescription-based options designed to address insulin resistance and other symptoms.

Sustainable weight loss depends on a plan tailored to your unique needs. Focus on lean protein sources, spread your intake throughout the day, and collaborate with healthcare providers who specialize in metabolic conditions. Aligning your diet with your treatment goals is key to effectively managing PCOS and achieving long-term weight loss success.

FAQs

How does a high-protein diet help manage insulin resistance in women with PCOS?

The Role of a High-Protein Diet in Managing PCOS

For women dealing with PCOS, a high-protein diet can play a major role in tackling insulin resistance. Protein works wonders by stabilizing blood sugar levels, curbing cravings, and helping you feel satisfied for longer periods. This can make it easier to avoid overeating, which is crucial for improving insulin sensitivity and promoting healthy weight loss - two essential aspects of managing PCOS symptoms.

What’s more, meals rich in protein can help lower insulin levels after eating, which may gradually reduce insulin resistance. By adding more lean protein sources like chicken, fish, eggs, tofu, and legumes to your diet, you’re taking a meaningful step toward managing PCOS and its associated challenges.

What are some easy ways to include more protein in my meals when I have a busy schedule?

Incorporating more protein into your meals, even when life gets busy, can be straightforward with a few smart tips:

• Kick off your morning with protein: Opt for quick, protein-rich breakfasts like scrambled eggs, Greek yogurt, or a protein smoothie. These options will help keep you satisfied and fueled for the day ahead.
• Carry protein-packed snacks: Keep easy-to-grab options like nuts, string cheese, hard-boiled eggs, or protein bars within reach. Perfect for busy days when you need something quick.
• Choose ready-to-use protein sources: Pre-cooked chicken, canned tuna, or tofu are great additions to salads, wraps, or stir-fries. They make meal prep much simpler without sacrificing nutrition.

With a little planning and some convenient choices, fitting protein into your diet doesn’t have to be a hassle.

What are the best protein sources for women with PCOS to support weight loss?

For women managing PCOS, adding high-quality protein sources to meals can play a key role in supporting weight loss and stabilizing blood sugar levels. Here are some excellent protein choices to consider:

• Lean meats like chicken and turkey
• Fish such as salmon and tuna, packed with omega-3 fatty acids
• Low-fat dairy products, like Greek yogurt
• Plant-based proteins, including lentils, chickpeas, black beans, and tofu

These proteins do more than just fuel your muscles - they also help curb hunger and keep you feeling full longer, which can make sticking to a balanced diet much easier. Pairing them with fiber-rich veggies or whole grains can boost the benefits even further!

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