I always keep these 7 protein-rich foods in my kitchen. They make it easy to follow my “4/5” rule, which helped me lose 35 pounds.

Baked Feta Chicken Pasta with Chickpeas and Roasted Vegetables is a staple high-protein dinner for Rachel Hosie.Rachel Hosie

• A high-protein diet helped me lose 35 pounds and stay in shape for six years.

• I use my ‘4/5’ rule to reach my protein goal without tracking.

• Staples like chicken, Greek yogurt and chickpeas make following the rule easy.

Eating a high-protein diet helped me lose 35 pounds six years ago, halved my body fat percentageand keep the weight off.

I loosely tracked my calorie and protein intake while losing weight, which taught me a lot about nutrition and the portion sizes that are appropriate for my body and activity level. But I knew I didn’t want to do it forever, because I prefer to eat more intuitively.

So I developed a simple strategy for eating enough protein, which I call the ‘4/5″ rule. Of the three meals and two snacks I eat most days, I try to make sure four have a good amount of protein and don’t worry about the fifth. This means I’m generally getting 20 to 30 grams of protein per meal, which is in line with expert recommendations for someone my body weight.

Dietitian Nichola Ludlam-Raine told Business Insider that the 4/5 rule is a “simple but effective strategy.”

Egg white is important for overall health, but it is especially helpful for weight loss. It allows the body to retain muscle while losing fat calorie deficit and keeps you feeling full, making it easier to stay in that calorie deficit.

While the idea that healthy eating is complex perpetuates the multibillion-dollar diet industry, dietitians say it shouldn’t be that way. Most agree that a balanced diet includes protein, carbohydrates, healthy fats, lots of them fiberand whatever you want in moderation.

Here are some of the high in protein foods I always buy to make following the 4/5 rule easy.

1. Greek yogurt

Good Greek yogurt (“Greek-style“is not the same) is a brilliant source of protein. If you are trying to limit an energy deficit, the fat-free version is great as it is very low in calories.

The Icelandic dairy product skyr tastes the same, also contains a lot of protein and is naturally fat-free.

I add yogurt overnight oats and smoothies, spooned on top of chili or curries, or enjoy with berries, honey and granola.

Greek yogurt with granola or fruit is a delicious quick breakfast or snack.Rachel Hosie

2. Eggs

Eggs are a great source of protein and are also rich in nutrients. I like mine scrambled or fried on top of avocado on sourdough toast or in a cheesy vegetable omelet.

If you’re looking for an extra protein boost for a few calories, you can mix in some extra egg whites.

3. Chicken

Chicken is packed with protein and can be prepared in different ways depending on your taste and recipe choice.

I often buy breasts because they are lean, and I prefer the texture to wings, legs and thighs.

Some of my favorite ways to cook chicken are oven-baked breasts stuffed with mozzarella, pesto, and basil; poached and shredded breasts added to pasta dishes or curry; and diced fried chicken in a stir-fry.

4. Ground beef

Ground beef is so easy to prepare and add to dishes, and it provides both iron and protein.

If you want to keep your calories low, opt for lower fat beef (I often buy beef with 5% fat) or you can substitute ground turkey or chicken (but make sure you don’t overcook it to make a difference). rubbery texture).

I mainly use ground beef in Bolognese and chili con carne.

Chili con carne with beans and vegetables.Rachel Hosie

5. Chickpeas

I’m a big fan of “flexitarianFood: I cook meals that contain some meat, but also contain plant-based protein from chickpeas, beans or lentils. It’s a great way to keep costs low and your fiber intake high.

Spiced roasted chickpeas are also a deliciously nutritious snack.

6. Babybel cheeses

I love Babybel cheeses and actually prefer the light version: each cheese is about 50 calories and contains six grams of protein. I always have them on hand in the fridge as a snack when I’m craving something savory, but want something with more protein than a bag of chips.

7. Protein powder and bars

While I try to get most of my protein from whole egg whites, unprocessed foodsAs nutritionists recommend, I find protein powders and bars helpful on days when I need a boost.

I add protein powders to smoothies and oatmeal and take protein bars with me when I’m on the go.

Read the original article Business insider