{"id":37375,"date":"2026-04-27T10:25:56","date_gmt":"2026-04-27T14:25:56","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=37375"},"modified":"2026-04-27T10:25:56","modified_gmt":"2026-04-27T14:25:56","slug":"increase-your-protein-not-calories","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/increase-your-protein-not-calories\/","title":{"rendered":"5 Low-Calorie Ways To Increase Your Protein"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Protein has easily earned its reputation as the \u201cit\u201d macronutrient for weight loss. Getting enough not only helps tamp down hunger, but it also steadies your blood sugar so you can avoid major spikes and drops, says registered dietitian Julia Stevens, M.P.H., R.D.N., C.P.T., owner of<\/span> <span style=\"font-weight: 400;\">Active Nutrition<\/span><span style=\"font-weight: 400;\">. \u201cIt can also help fight the loss of lean body mass while in a calorie deficit,\u201d she explains. That\u2019s a major bonus if you want to stay toned while you slim down (which is definitely a good idea, by the way).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But with all the talk about eating more <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a> these days, you might get the impression that its calories don&#8217;t count. That\u2019s not quite the case. \u201cIn a time when fitness and wellness gurus talk constantly about protein, it&#8217;s necessary to understand that protein calories still contribute to overall calories,\u201d says Amy Goldsmith, R.D.N., L.D.N., owner of<\/span> <span style=\"font-weight: 400;\">Kindred Nutrition &amp; Kinetics<\/span><span style=\"font-weight: 400;\">. \u201cWhen anyone eats a surplus of any macronutrient calorie, it is stored as fat, so overeating in protein not only contributes to overall calories, but can also increase body fat.<\/span><span style=\"font-weight: 400;\">\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how do you work the math of adding more protein without overdoing it on calories? Check out these five dietitian-backed tips.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>:<em><span style=\"font-weight: 400;\"> Julia Stevens, M.P.H., R.D.N., C.P.T., is a registered dietitian and the owner of<a href=\"https:\/\/www.allfoodisgoodfood.com\/\" target=\"_blank\" rel=\"noopener\"> Active Nutrition<\/a>. Amy Goldsmith, R.D.N., L.D.N., is a registered dietitian and the owner of<a href=\"http:\/\/kindrednutrition.com\/\" target=\"_blank\" rel=\"noopener\"> Kindred Nutrition &amp; Kinetics<\/a>.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>1. Focus on Lean Proteins<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">When choosing high-protein foods, keep tabs on other nutrients that are \u201ccoming along for the ride,\u201d suggests Stevens. Looking at you, fat! \u201cSome options, like red meat and cheese, are a great option for protein at a meal or snack, but their higher fat content can make it harder to balance calories.\u201d While you can always choose lean red meats, like top sirloin or venison, red meat tends to be higher in fat than poultry. (And, for reference, fat contains nine calories per gram, while protein and carbs contain four calories per gram.)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than choosing proteins bound up with a lot of fat, try leaner choices as the foundation of your meals and snacks. \u201c[This] can be as simple as choosing more fish and chicken at meals, using low- or no-fat dairy like yogurt, cottage cheese, or fat-free ultra-filtered milk,\u201d Stevens says. If you\u2019d like to keep full-fat dairy in your diet for its health benefits (like potentially <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7231591\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">lowering the risk<\/span><\/a><span style=\"font-weight: 400;\"> of cardiovascular disease and diabetes), consider alternating low- and non-fat dairy with full-fat.<\/span><\/p>\n<h2><strong>2. Sneak in Low-Calorie Protein Boosters<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Wanna move the calorie needle even lower? You\u2019ve got options. Some foods provide concentrated protein with almost no additional calories from fat or carbs. Goldsmith suggests adding protein boosters like egg white powder (six grams of protein and 26 calories<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/173427\/nutrients\"> <span style=\"font-weight: 400;\">per tablespoon<\/span><\/a><span style=\"font-weight: 400;\">) or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/beef-gelatin-16-oz-powder\/vtp1012\" target=\"_blank\" rel=\"noopener\">gelatin powder<\/a> (six grams of protein and 23 calories<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/169599\/nutrients\"> <span style=\"font-weight: 400;\">per tablespoon<\/span><\/a><span style=\"font-weight: 400;\">) to bowls or smoothies. Or try bone broth (10 grams of protein and 80 calories<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/1954906\/nutrients\"> <span style=\"font-weight: 400;\">per cup<\/span><\/a><span style=\"font-weight: 400;\">) as the base of meals instead of water. (You can even cook rice in it!) While you might not want to eat these foods on their own\u2014though sipping bone broth <\/span><i><span style=\"font-weight: 400;\">is<\/span><\/i><span style=\"font-weight: 400;\"> lovely\u2014they seamlessly sneak low-calorie protein into mixed and blended dishes.<\/span><\/p>\n<h2><strong>3. Tweak Your Smoothie Recipe<\/strong><b>\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">We all know a protein smoothie can be a great mini-meal\u2014or occasionally even a whole meal on the go! But watch what you pop into the blender. If you\u2019re not mindful, a smoothie\u2019s ingredients can quickly add up to hundreds and hundreds of calories. (Components like nut butter, yogurt, and oats are sneaky contributors here.)<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/whatsgood.vitaminshoppe.com\/more-protein\/\" target=\"_blank\" rel=\"noopener\"><b>Signs You Need More Protein, Plus Easy Ways to Pack More Into Your Day<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Also worth noting: While bottled smoothies or blends from the local cafe can be delicious, they\u2019re often loaded with more calories than you might expect. \u201cMany of the \u2018easier\u2019 or more portable protein choices [\u2026] like drinks are significant enough in calories that it can be hard to maintain a calorie deficit,\u201d says Goldsmith. And since drinking your meals is<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/proceedings-of-the-nutrition-society\/article\/why-liquid-energy-results-in-overconsumption\/CF1F368BDC27A8871DC82040656FCE90\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">less satiating<\/span><\/a><span style=\"font-weight: 400;\"> than eating them, you might not feel as satisfied after a smoothie as after a meal you\u2019ve chewed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get around the high-calorie smoothie pitfall, pick your protein wisely and measure ingredients carefully to keep portions in check. \u201cStart with a protein base like non-fat Greek yogurt or a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a> that\u2019s low in added sugar, carbs, and fat,\u201d recommends Victoria Whittington, R.D.N., founder of<\/span><a href=\"https:\/\/www.yourdietitianvictoria.com\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Your Dietitian Victoria<\/span><\/a><span style=\"font-weight: 400;\">. From there, round things out with a minimum of lower-cal add-ins, such as leafy greens, berries, or an unsweetened nut milk. Also, stick to standard serving sizes (or less) of higher-calorie ingredients, such as two tablespoons of peanut butter, three-quarters of a cup of yogurt, or half a cup of dry oats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re purchasing a smoothie out somewhere, be sure to check nutrition facts labels for total calorie count.<\/span><\/p>\n<h2><strong>4. Use Your Plate as a Visual<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cA simple way to increase protein while keeping calories in check is to adjust portions using a balanced plate approach,\u201d says Whittington. As you dish up your meals, let your plate be a visual guide. Whittington recommends aiming for a plate full of half non-starchy vegetables, one-quarter protein, and one-quarter carbohydrates. \u201cThis naturally creates satisfying and balanced meals without needing to track or overhaul what you\u2019re eating.\u201d<\/span><\/p>\n<h2><strong>5. Power Up With Plants<\/strong><b><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Don\u2019t discount the power of plants to pack your plate with protein (and not a lot of calories). Goldsmith points to a wide variety of optimal vegetarian options, such as <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/173785\/nutrients\" target=\"_blank\" rel=\"noopener\">tofu<\/a> (nine grams of protein and 80 calories in<\/span> <span style=\"font-weight: 400;\">three ounces<\/span><span style=\"font-weight: 400;\">), <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168411\/nutrients\" target=\"_blank\" rel=\"noopener\">edamame<\/a> (nine grams of protein and 95 calories in<\/span> <span style=\"font-weight: 400;\">half a cup<\/span><span style=\"font-weight: 400;\">), and <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2012995\/nutrients\" target=\"_blank\" rel=\"noopener\">seitan<\/a> (21 grams of protein and 120 calories in <\/span><span style=\"font-weight: 400;\">a third of<\/span> <span style=\"font-weight: 400;\">a cup<\/span><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/whatsgood.vitaminshoppe.com\/how-to-choose-plant-based-protein\/\" target=\"_blank\" rel=\"noopener\"><b>How to Choose the Right Plant-Based Protein for You<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to go fully plant-based to keep calories in check\u2014but, for weight loss, you may want to lean in a more veggie-forward direction. A<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2025.1677496\/full\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">2025 study<\/span><\/a><span style=\"font-weight: 400;\"> examined the effects of four common plant-based eating patterns (<\/span><span style=\"font-weight: 400;\">vegan, lacto-ovo-vegetarian, Mediterranean, and the EAT-Lancet Planetary Health Diet).<\/span><span style=\"font-weight: 400;\"> All four resulted in lower body weight, waist circumference, fat mass, and calorie intake in 90 subjects over 12 weeks, compared to a control diet based on World Health Organization recommendations.<\/span><\/p>\n<h2><b>The Bottom Line<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Focusing on protein is a worthy effort for weight loss. But pumping up your protein without regard to calories could do more harm than good. \u201cThe common thought is to \u2018just eat more protein,\u2019 but doing that without considering the calories is a common reason some people get stuck on their weight-loss journey,\u201d says Stevens. \u201cRemember, protein is important, but it must still be balanced!\u201d Let the tips and tweaks above keep you mindful about adding protein in the context of total calories.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protein has easily earned its reputation as the \u201cit\u201d macronutrient for weight loss. Getting enough not only helps tamp down hunger, but it also steadies your blood sugar so you can avoid major spikes and drops, says registered dietitian Julia Stevens, M.P.H., R.D.N., C.P.T., owner of Active Nutrition. \u201cIt can also help fight the loss<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/increase-your-protein-not-calories\/\">Read More <span class=\"screen-reader-text\">5 Low-Calorie Ways To Increase Your Protein<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":37379,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[7,9,10],"tags":[],"class_list":["post-37375","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Low-Calorie Ways To Increase Your Protein | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Want to up your protein intake but not your calories? 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