Protein-rich whole foods Prioritise these protein sources in your diet: Lean meats : Chicken breast (31g protein per 100g), turkey (29g per 100g), lean beef (26g per 100g) Fish and seafood : Salmon (25g per 100g), tuna (30g per 100g), prawns (24g per 100g) Eggs : 6-7g protein per medium egg Dairy : Greek yoghurt (10g per 100g), parmesan (30g per 100g), and cottage cheese (12g per 100g) Plant proteins : Tofu (10-15g per 100g), lentils (9g per 100g), chickpeas (7g per 100g), quinoa (4g per 100g) Tips to increase protein intake To maximise protein intake while dealing with Mounjaros hunger-lowering effects: Include protein in every meal and snack Consider eating protein-rich foods first in your meal Spread protein intake throughout the day rather than consuming it all at once Prepare smaller, more frequent protein-rich meals if large meals are difficult to tolerate Try softer protein sources like yoghurt, eggs, or fish if digestive symptoms are present The Second Nature balanced plate To ensure youre getting adequate protein alongside other essential nutrients, follow the Second Nature balanced plate model: 1/4 of your plate as protein sources 1/4 as complex carbohydrates 1/2 as non-starchy vegetables A serving of fat the size of your thumb This approach helps ensure youre not just getting protein, but also the energy, fibre, vitamins, and minerals needed for overall health during weight loss
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