This one food shift changes everything

Have you noticed that everyone seems to be talking about protein lately? It’s the hot topic in the nutrition world right now—and maybe that’s why I’ve seen videos of cottage cheese being completely sold out in some places! 😅

But trendiness aside, here’s what you really need to know about protein—especially if you're trying to lose weight or improve your health.

When women come to see me for the first time, their food diaries nearly always have the same pattern: not enough protein, too many carbs. Even those already following a low-carb or keto way of eating can fall into a sneaky little trap—especially when the day starts looking a bit “snacky.” It’s easy to end up relying on things like cheese, peanut butter, and keto crackers… but those are all higher in fat than protein.

Turning this around—increasing protein and reducing carbs—is one of the most powerful shifts you can make. Here’s why:

✅ Protein helps you feel full and satisfied
✅ It supports muscle maintenance and fat loss
✅ It gives your metabolism a lovely little boost
✅ It helps control cravings and balance blood sugars

So how much do you need?
A good general guide is around 1.2–1.6 grams of protein per kilo of body weight per day (more if you're very active or over 40). That usually works out to 25–30g of protein per meal, especially if you're eating three meals a day. If you’re having just two meals, you’ll want to increase that even more per meal.

What does that actually look like?
Your best options will always be whole foods—meat, chicken, eggs, seafood. But there are so many other great protein-rich choices available now:

• Protein shakes or powders

• protein bars (my fave are the Quest bars)

• Kalo or Anchor protein yoghurt

• Low carb pasta that is high in protein, eg the Kaizen products

• The ever-versatile cottage cheese

• Tinned tuna (I mix mine with mayo and chopped gherkin and have it ready to go in the fridge - so easy and delish!)

The key is: make it doable and delicious. Protein doesn’t have to be boring! For example, I’ve been loving my new protein puddings lately—one bowl has over 25g of protein and makes the perfect on-the-go meal replacement.

There are always solutions. But you have to make it a priority first.

Because this one shift—upping your protein—can completely transform your energy, metabolism, and weight loss results. I’ve seen it over and over again.

 So if you’ve been feeling stuck or snacky lately, this is your sign to refocus on protein. You’ll feel the difference fast.