12/09/2026
20g of protein can look very different depending on what you choose.
You could get roughly the same amount of protein from Greek yoghurt, eggs, chicken, tofu, cottage cheese or even peanut butter, but the calories can vary a lot.
That doesn’t make one food “good” and another “bad”.
It just means the best choice depends on your goal.
If fat loss is your focus, choosing protein sources that give you more protein for fewer calories can make it much easier to stay within your calorie target while still feeling full.
A few things to keep in mind:
✅ Prioritise protein across the day
✅ Choose leaner options more often if calories matter
✅ Keep variety in your diet
✅ Use higher-calorie options when they fit your intake and preferences
The goal isn’t perfection.
It’s understanding your options and making choices that support what you’re trying to achieve.
Save this one for the next time you’re planning your meals.
