How To Add More Protein for Weight Loss.

If you're struggling to lose weight or stay full, chances are you’re not eating enough protein.

Most people in the U.S. get only about 15% of their daily calories from protein — but optimal fat loss and hormone balance require closer to 30%. Without enough protein, the body stores fat more easily, loses muscle, and stays stuck in craving mode.

Coco Pierrel, The Healthy Weight Loss Coach, makes protein the foundation of every Eat Shed Glow™ Balanced Meal because it helps balance hormones, lower cortisol, and naturally crowd out the carbs that stall progress.

How Much Protein Do You Need?

Here’s a quick way to estimate:
0.8 x your ideal weight (in pounds) = daily grams of protein

Example: If your goal weight is 140 lbs → aim for about 110 grams of protein per day.

Signs You’re Not Getting Enough Protein

• Constant hunger or grazing

• Sugar cravings, especially at night

• Feeling “soft” or losing muscle tone

• Low energy, brain fog, or mood dips

• Weight gain or no progress despite clean eating

Coco’s Easy Protein Tips (No Counting Needed)

You don’t need to track or weigh. Just build your meals and snacks around these habits:

• Use Your Palm as a Reference

  Each meal should include 1 to 1.5 palm-sized portions of protein. That’s roughly:

  • 25–30g per meal for women (about 6–8 oz of meat, poultry, or seafood)

  • 35–50g per meal for men (about 8–10 oz of meat, poultry, or seafood)

  • For shakes: 25–30g of protein powder per serving for women, 30–50g for men

• Boost Your Breakfast

  Most people under-eat protein in the morning. Try:

  • Adding egg whites to your usual 2 eggs

  • Using 1.5 servings of protein powder in your shake

  • Swapping toast for a side of cottage cheese, 2 slices of smoked salmon or nitrate-free bacon

  • Sprinkling 2–3 Tbsp of hemp seeds on your meal

• Prep for the Week

  Cook 2–3 proteins in advance so you're never caught without a solid option. Ideas:

  • Shredded chicken

  • Turkey or beef meatballs

  • Hard-boiled eggs

  • Roasted salmon

• Snack Smarter

  Reach for real protein when hunger hits. Go for:

  • Tuna or egg salad in lettuce cups

  • Nitrate-free turkey and avocado roll-ups

  • Leftover grilled chicken

  • Grass-fed beef sticks like The New Primal Classic Beef Sticks

  • Low-sugar protein bars like IQBar or Bulletproof

Favor Quality Protein Sources

• Organic Pasture-raised eggs

• Wild-caught fish (salmon, halibut, cod) and seafood (wild shrimps)

• Grass-fed meats (lean cuts and burger, bison meat)

• Clean protein powders: Equip, Truvani, So Lean & So Clean

Limit Inflammatory Protein Sources

Inflammatory protein can block weight loss, as your body will prioritize fighting inflammation over burning fat. Limit:

• Processed deli meats

• Soy protein isolates (common in vegan meats and frozen meals)

• Restaurant protein (eating out daily can be inflammatory)

• Protein bars with gums, fillers, or artificial sweeteners

Start With One Simple Question: Where’s my protein?

This shift alone can stabilize your appetite, reduce cravings, and turn your meals into fat-burning fuel.

Coco teaches this approach inside her Eat Shed Glow™ program — helping clients lose weight without restriction or obsession.

Ready to feel the shift?
Book a free 15-minute consult to learn how Eat Shed Glow™ can support your goals.