22/07/2026
Not all protein is created equal during a fat loss phase. High-fat options eat up your calorie budget way too fast.
Here is what I swap out to keep food volume high and calories low:
1️⃣ 80/20 Ground Beef
Too much fat relative to the protein. 5% lean beef is the move when cutting. Same flavor, half the calories.
2️⃣ Full-Fat Yogurt
Same protein as fat-free, double the calories. Switch to 0% yogurt and add your fats deliberately elsewhere.
3️⃣ Chicken Thighs
Don’t even use them. Use chicken breast instead to get pure protein without the extra fat calories.
4️⃣ Whole Eggs Only
Around 6g of protein for 70 calories. Egg whites give you way more protein for fewer calories. Mix whole eggs with whites to save your macros.
5️⃣ Flavored Protein Yogurts
They do not contain that much more protein for all the additional calories. Stick to plain 0% and flavor it yourself.
6️⃣ Protein Bars
Most contain just as many carbs as they do protein, but nobody is advertising that. Low satiety, high calories.
7️⃣ Pork and Lamb
Way too fatty to use on a cut. The only exceptions are pork tenderloin or a lean backstrap.
Swap these out for ultra-lean options to get more food for your calorie buck! 🎯
📌 Save this list for your next grocery trip!
