[{"data":1,"prerenderedAt":267},["ShallowReactive",2],{"blog-en-protein-sources":3},{"_path":4,"_dir":5,"_draft":6,"_partial":6,"_locale":7,"title":8,"description":9,"slug":10,"date":11,"cover":12,"category":13,"tags":14,"translationSlug":20,"body":21,"_type":261,"_id":262,"_source":263,"_file":264,"_stem":265,"_extension":266},"\u002Fen\u002Fblog\u002F2026-08-11-protein-sources","blog",false,"","How much protein you need and where to get it: 6 affordable sources","How much protein you need per day in a deficit and which foods make it easiest to hit. The target by body weight, 6 affordable sources with grams of protein per serving, and how to spread protein across meals to reach your goal effortlessly.","protein-sources","2026-08-11","\u002Fblog\u002Fimages\u002Fprotein-sources\u002Fcover.jpg","guides",[15,16,17,18,19],"protein","macros","deficit","nutrition","food","istochniki-belka",{"type":22,"children":23,"toc":248},"root",[24,32,39,44,80,86,98,116,121,127,132,138,143,149,154,160,165,171,176,182,187,193,205,210,216,221,243],{"type":25,"tag":26,"props":27,"children":28},"element","p",{},[29],{"type":30,"value":31},"text","Protein is the most underrated macro in a deficit. People usually count calories and leave protein \"to chance\" — a mistake: it's protein that fills you up best, helps preserve muscle, and even slightly raises the energy spent on digestion. Let's break down how much you need and which foods make hitting that target easiest.",{"type":25,"tag":33,"props":34,"children":36},"h2",{"id":35},"why-protein-matters-so-much-in-a-deficit",[37],{"type":30,"value":38},"Why protein matters so much in a deficit",{"type":25,"tag":26,"props":40,"children":41},{},[42],{"type":30,"value":43},"Three reasons to look at protein first:",{"type":25,"tag":45,"props":46,"children":47},"ul",{},[48,60,70],{"type":25,"tag":49,"props":50,"children":51},"li",{},[52,58],{"type":25,"tag":53,"props":54,"children":55},"strong",{},[56],{"type":30,"value":57},"Satiety.",{"type":30,"value":59}," Protein-rich food keeps you full longer than carbs or fat. Hit your protein and you'll crave snacks less — living in a deficit gets easier.",{"type":25,"tag":49,"props":61,"children":62},{},[63,68],{"type":25,"tag":53,"props":64,"children":65},{},[66],{"type":30,"value":67},"Muscle preservation.",{"type":30,"value":69}," When there's a calorie deficit, the body is happy to take energy from muscle too. Enough protein is the signal \"leave the muscle alone\", so weight comes off as fat rather than \"a bit of everything\".",{"type":25,"tag":49,"props":71,"children":72},{},[73,78],{"type":25,"tag":53,"props":74,"children":75},{},[76],{"type":30,"value":77},"Thermic effect.",{"type":30,"value":79}," The body spends more energy digesting protein than fats or carbs. A small but pleasant bonus.",{"type":25,"tag":33,"props":81,"children":83},{"id":82},"how-much-you-need",[84],{"type":30,"value":85},"How much you need",{"type":25,"tag":26,"props":87,"children":88},{},[89,91,96],{"type":30,"value":90},"A working guideline is ",{"type":25,"tag":53,"props":92,"children":93},{},[94],{"type":30,"value":95},"1.6 g of protein per kg of body weight",{"type":30,"value":97}," per day. When losing weight you can stay closer to the upper end, 1.8-2 g\u002Fkg, to preserve muscle more reliably. In numbers:",{"type":25,"tag":45,"props":99,"children":100},{},[101,106,111],{"type":25,"tag":49,"props":102,"children":103},{},[104],{"type":30,"value":105},"60 kg → ~95-110 g of protein a day",{"type":25,"tag":49,"props":107,"children":108},{},[109],{"type":30,"value":110},"70 kg → ~110-125 g",{"type":25,"tag":49,"props":112,"children":113},{},[114],{"type":30,"value":115},"80 kg → ~130-145 g",{"type":25,"tag":26,"props":117,"children":118},{},[119],{"type":30,"value":120},"It sounds like a lot, but spread across meals it adds up comfortably. Here's what from.",{"type":25,"tag":33,"props":122,"children":124},{"id":123},"_1-chicken-breast-23-g-protein-100-g",[125],{"type":30,"value":126},"1. Chicken breast — ~23 g protein \u002F 100 g",{"type":25,"tag":26,"props":128,"children":129},{},[130],{"type":30,"value":131},"A classic for a reason: lots of protein, little fat. A 150 g serving is ~35 g of protein, almost a third of the daily target. Turkey and lean beef play in the same league.",{"type":25,"tag":33,"props":133,"children":135},{"id":134},"_2-cottage-cheese-5-17-g-100-g",[136],{"type":30,"value":137},"2. Cottage cheese 5% — ~17 g \u002F 100 g",{"type":25,"tag":26,"props":139,"children":140},{},[141],{"type":30,"value":142},"A 200 g pack is ~34 g of protein, like a portion of meat. Great for dinner or a snack: casein-type protein keeps you full for a long time. The fat-free version tastes a touch drier but is close on protein.",{"type":25,"tag":33,"props":144,"children":146},{"id":145},"_3-eggs-6-7-g-each",[147],{"type":30,"value":148},"3. Eggs — ~6-7 g \u002F each",{"type":25,"tag":26,"props":150,"children":151},{},[152],{"type":30,"value":153},"Cheap, convenient, and with a complete amino acid profile. Two eggs are ~13 g of protein. An excellent protein base for breakfast that's easy to build on.",{"type":25,"tag":33,"props":155,"children":157},{"id":156},"_4-fish-cod-pollock-tuna-18-20-g-100-g",[158],{"type":30,"value":159},"4. Fish (cod, pollock, tuna) — ~18-20 g \u002F 100 g",{"type":25,"tag":26,"props":161,"children":162},{},[163],{"type":30,"value":164},"Protein with minimal calories and fat, especially in white fish. Canned tuna in brine is a fast way to top up your target with no cooking.",{"type":25,"tag":33,"props":166,"children":168},{"id":167},"_5-greek-yogurt-9-10-g-100-g",[169],{"type":30,"value":170},"5. Greek yogurt — ~9-10 g \u002F 100 g",{"type":25,"tag":26,"props":172,"children":173},{},[174],{"type":30,"value":175},"A handy snack and a sour-cream swap in dressings. Unsweetened is better: \"fruit\" versions have the same protein but more sugar and calories.",{"type":25,"tag":33,"props":177,"children":179},{"id":178},"_6-legumes-lentils-chickpeas-beans-8-9-g-100-g-cooked",[180],{"type":30,"value":181},"6. Legumes (lentils, chickpeas, beans) — ~8-9 g \u002F 100 g cooked",{"type":25,"tag":26,"props":183,"children":184},{},[185],{"type":30,"value":186},"The main plant source: protein plus fiber, which also aids satiety. For a vegan diet it's the foundation; in a mixed one it nicely stretches meat and fish.",{"type":25,"tag":33,"props":188,"children":190},{"id":189},"how-to-reach-your-target-in-a-day",[191],{"type":30,"value":192},"How to reach your target in a day",{"type":25,"tag":26,"props":194,"children":195},{},[196,198,203],{"type":30,"value":197},"The trick isn't one super-food but distribution: put ",{"type":25,"tag":53,"props":199,"children":200},{},[201],{"type":30,"value":202},"20-30 g of protein in each meal",{"type":30,"value":204},". For example: 2 eggs in the morning (13 g) + chicken breast at lunch (35 g) + Greek yogurt as a snack (15 g) + cottage cheese at dinner (34 g) = ~97 g almost effortlessly. Add fish or another yogurt and the target for 70 kg is covered.",{"type":25,"tag":26,"props":206,"children":207},{},[208],{"type":30,"value":209},"What definitely doesn't count as \"protein food\": sausages (more fat than protein), protein bars (often sugar with some added protein), and nuts (those are about fat). Look at the grams of protein per 100 g, not the marketing — a detailed per-food breakdown is coming on Thursday.",{"type":25,"tag":33,"props":211,"children":213},{"id":212},"takeaway",[214],{"type":30,"value":215},"Takeaway",{"type":25,"tag":26,"props":217,"children":218},{},[219],{"type":30,"value":220},"Protein deserves to be planned like calories. Aim for 1.6 g per kg of body weight, and the easiest way to get it is from simple foods: chicken, cottage cheese, eggs, fish, yogurt and legumes. The key is not to chase one perfect source but to put a bit of protein into every meal.",{"type":25,"tag":26,"props":222,"children":223},{},[224,226,233,235,241],{"type":30,"value":225},"In ",{"type":25,"tag":227,"props":228,"children":230},"a",{"href":229},"\u002F",[231],{"type":30,"value":232},"NutriApp",{"type":30,"value":234}," you can see how much protein you've had today and how much is left to your target — handy for not \"missing\" the goal. And we collected ready high-protein snack ideas in ",{"type":25,"tag":227,"props":236,"children":238},{"href":237},"\u002Fen\u002Fblog\u002F5-high-protein-snacks-under-200-kcal",[239],{"type":30,"value":240},"a separate roundup under 200 kcal",{"type":30,"value":242},".",{"type":25,"tag":26,"props":244,"children":245},{},[246],{"type":30,"value":247},"So what's your main protein source — chicken, cottage cheese or fish? Share it in the VK discussion.",{"title":7,"searchDepth":249,"depth":249,"links":250},2,[251,252,253,254,255,256,257,258,259,260],{"id":35,"depth":249,"text":38},{"id":82,"depth":249,"text":85},{"id":123,"depth":249,"text":126},{"id":134,"depth":249,"text":137},{"id":145,"depth":249,"text":148},{"id":156,"depth":249,"text":159},{"id":167,"depth":249,"text":170},{"id":178,"depth":249,"text":181},{"id":189,"depth":249,"text":192},{"id":212,"depth":249,"text":215},"markdown","content:en:blog:2026-08-11-protein-sources.md","content","en\u002Fblog\u002F2026-08-11-protein-sources.md","en\u002Fblog\u002F2026-08-11-protein-sources","md",1788439138143]