Why Protein Matters More Than Ever 

One of the most common challenges people face when trying to lose weight is constant hunger, low energy, and frustration with diets that don’t last. This is where protein-focused nutrition, including high-quality plant protein, becomes a powerful tool. 

When protein intake is adequate, people tend to feel fuller longer, preserve muscle mass, and experience fewer cravings. When paired with fiber-rich plant foods, protein supports digestion, blood sugar balance, and long-term metabolic health—without the feeling of restriction. 

As a health coach, my focus is not perfection. It’s building a way of eating that supports your body, fits your lifestyle, and produces steady results you can maintain. 

How High-Protein Plant Foods Support Weight Loss 

1. Improved Satiety and Appetite Control

 Protein slows digestion and helps stabilize blood sugar. This reduces hunger between meals and lowers the urge to snack mindlessly—one of the biggest barriers to fat loss. 

2. Muscle Preservation While Losing Weight

 When calories drop but protein is too low, the body can lose muscle along with fat. Adequate protein helps protect lean mass, which keeps metabolism higher and improves body composition over time. 

3. Nutrient Density Without Excess Calories

Many plant-based protein sources provide fiber, antioxidants, and micronutrients alongside protein—supporting gut health, inflammation control, and overall vitality. 

High-Protein Plant Foods to Include Regularly 

Here are several plant-based protein options I often recommend in coaching plans because they are filling, versatile, and practical:
 • Lentils, beans, and chickpeas – Excellent for soups, salads, and bowls
 • Tofu, tempeh, and edamame – Complete protein sources with strong versatility
 • Quinoa – A complete plant protein that pairs well with vegetables
 • Seitan – Very high protein and low fat for those who tolerate gluten
 • Chia, hemp, and pumpkin seeds – Easy protein and fiber boosts
 • Nuts (in controlled portions) – Support satiety and healthy fats
 • Plant-based protein powders – Helpful for busy schedules or post-workout support 

The goal is not to eliminate animal protein unless you choose to—but to expand your protein toolbox so meals stay interesting, satisfying, and nutrient-dense. 

Coaching Strategy: How to Use Protein Effectively 

Aim to include a clear protein source at each meal. For many people, this alone reduces cravings and late-night eating. 

Step 2: Combine Protein With Fiber 

Protein plus fiber is one of the most powerful combinations for appetite control. Think beans with vegetables, seeds on salads, or quinoa with greens. 

Step 3: Focus on Consistency, Not Extremes 

Weight loss works best when nutrition feels sustainable. You don’t need to be perfect—just consistent enough to let your body respond. 

Step 4: Adjust Based on Real Life 

A good plan adapts. Coaching allows us to adjust portions, timing, and food choices based on your energy, training, stress, and schedule. 

Why Health Coaching Makes the Difference 

Information alone rarely leads to lasting change. Coaching provides:

 • Clear structure without rigidity
 • Accountability without shame
 • Education without overwhelm
 • A long-term strategy instead of quick fixes 

My role is to help you understand your body, build confidence with food, and create habits that last—not just follow a temporary plan. 

Ready to Get Started? 

If you want support building a protein-focused, sustainable nutrition approach that fits your life, I’d be happy to help.

Health Coaching with Dr. Cary Yurkiw
 Phone: 778-215-9310
 Linktree: https://linktr.ee/drcaryyurkiw 

Book a free consult, explore coaching options, or access resources directly through my Linktree.