Protein Swaps for Weight Loss

By Lizzie Streit, MS, RDN, LD 

You’ve heard it here before — getting enough protein is an important aspect of losing weight and staying healthy. However, not all proteins are created equal. 

Alongside that muscle-building protein, some foods have too much of certain nutrients or additives that should be limited. To help you make informed choices when it comes to protein, this article describes what to pick and how to make healthy swaps. 

Benefits of Protein 

Protein has many functions in the body, including building muscles, bones, and skin, supporting the immune system, and regulating hormones. Getting enough protein is important to maintain these roles. Current recommendations suggest eating 0.8 to 1.2 grams of protein per kilogram of body weight each day depending on age and health status. As a percentage of total calories, protein should comprise 10 to 35% of daily energy. 

A diet with adequate protein is also important for maintaining a healthy weight. Protein-rich foods typically increase satiety and help preserve muscle mass that burns energy at rest. Some studies suggest that eating more protein may be associated with decreased energy intake and weight loss, but the link is still unclear.  

Protein Swaps 

From deli meats to farmers market chickens and extra firm tofu, protein comes in all shapes and sizes. With such a wide range, there are some proteins that are better choices than others. In general, it’s best to choose lean types of protein, such as fish, poultry, lean cuts of beef and pork, beans, and eggs, like the options in HFLM’s 1200 calorie meal plan. 

But what about the plethora of foods that fall outside of these categories? Items like protein powders and hot dogs come to mind. 

Here’s the scoop on those kinds of foods, why they’re not the best choice, and what to choose instead: 

  • Hot dogs and brats: These tend to contain high amounts of sodium, a nutrient that may contribute to high blood pressure in excess. Try chicken or turkey sausage for a lighter option. 

  • Protein powders: Many (but not all!) brands contain added sweeteners, fillers, and impurities. If you struggle with meeting your protein needs from foods only and/or like to incorporate protein powders, look for one that’s been third party tested and has minimal ingredients, such as Naked brand. 

  • Swordfish: Fish is often touted as an excellent source of protein and healthy fats, but some options should be limited. Swordfish is high in mercury, a heavy metal that can be toxic and negatively impact brain functioning in high amounts. Choose salmon, cod, shrimp, or herring instead. 

  • Deli meats: Highly processed and cured meats found at the deli counter are loaded with sodium and also contain preservatives like nitrates that may be carcinogenic. Instead of a deli meat sandwich every day, swap in some chicken or turkey that you bake at home. Or, opt for canned light tuna. 

  • Nut butters: Nut butters provide protein and healthy fats and are a great way to incorporate more vegetarian options in your diet. However, some varieties contain added oils, sugars, and preservatives. Choose brands that have only one or two ingredients — just the nuts and salt if it’s a salted version. 

  • Pork belly: Although it provides protein, pork belly is a very fatty cut. It’s high in saturated fat that’s been linked to heart disease when consumed in excess. Leaner cuts to choose instead include pork tenderloin and ground pork. 

Note from Healthy For Life Meals: We pride ourselves on using healthy protein sources in our menus! Check out our different plans to see the variety of proteins we offer, including vegetarian and meat options. Get $10 off your first order with discount code: TryHFLM.

Stef Keegan