How to Increase Your Protein Without Increasing Fat?

Jan 29, 2025

One of the most common struggles when food logging is trying to increase protein without also increasing fat. Many high-protein foods—like beef, cheese, and nuts—come with a hefty dose of fat, which can throw off your macros if you’re aiming for a leaner balance.

But why does it even matter? Keeping fat intake at around 30% of total calories helps maintain proper hormone function, supports brain health, and keeps you feeling satisfied. However, going too high in fat—especially at the expense of protein—can reduce muscle-building potential and slow down progress if weight loss or lean muscle gain is the goal. If fat creeps too high, you might find yourself struggling to stay in a calorie deficit or not getting enough protein to support muscle recovery.

So how can you boost protein without overdoing fat? Here’s how:

1. Choose Lean Protein Sources

Opt for leaner cuts of meat:

Skinless chicken breast
White fish like cod, tilapia, and haddock
99% lean ground turkey or ground chicken

2. Incorporate Plant-Based, Low-Fat Proteins

Many plant-based protein sources are naturally lower in fat, such as:

Lentils and black beans (also high in fiber)
Edamame and tofu
Tempeh (a bit higher in fat but still balanced)

3. Be Smart with Dairy Choices**

Dairy can be a fantastic source of protein, but fat content varies widely. Instead of full-fat options, try:

Fat-free or low-fat cottage cheese
Fat-free Greek yogurt (high in protein, low in fat)
Skim or 1% milk instead of whole milk

**Non-fat dairy got a bad rap at one time because healthy fats are important in your diet. However, if you're already consuming plenty of healthy fats and struggle to keep your fat percentage around 30%, opting for non-fat dairy is totally fine.

4. Watch Out for “Hidden” Fat in Protein-Rich Foods

Some foods seem like great protein options but also pack in more fat than expected. For example:

Nuts and nut butters: Great for protein, but high in fat
Cheese: Opt for reduced-fat or use sparingly
Fatty cuts of beef or pork: Choose leaner options like sirloin or pork tenderloin
Protein Bars: Might be SUPER high protein, but also might be very HIGH fat (and high calorie!)

5. Add Egg Whites to Your Meals

Egg whites are an easy, fat-free protein boost. Mix them into:

Oatmeal for extra protein at breakfast
Stir-fries or scrambles for added volume and protein
Just eating egg whites on their own are a GREAT high protein (no fat) option!

6. Consider Protein-Rich Snacks

Instead of high-fat protein snacks, try:

Turkey or chicken breast slices (just keep it to a minimum if these are processed deli meat)
Roasted chickpeas
Edamame
Low-fat string cheese
Plain Greek yogurt with berries

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By making these small tweaks, you can keep your fat percentage in check while still meeting your protein needs—allowing for better muscle recovery, energy balance, and overall health.