By Kim Tanaka, RD · October 10, 2026
When you eat less, your body can break down muscle along with fat. Enough protein helps protect it.
Spread protein through the day: eggs or yogurt at breakfast, lean meat, fish, beans or tofu at lunch and dinner.
Protein also keeps you full longer, which makes a smaller plate easier to stick with.
Your needs depend on your size, age and activity. A dietitian can give you a target that fits you.
