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I am a 43 year old 170 lb. vegetarian who eats fish, and I lost 70 lbs. over the course of a year. I have maintained this weight for about 3 months, but have yet to lose about 3 to 4 % body fat. I want to add about 10 lbs. of muscle while cutting my body fat percentage.

I am wondering if I should incorporate chicken and eggs into my diet to get a greater amount of protein or would egg protein shakes be sufficient?


If you’ve evaluated your protein and have actually determined that you need more, then quantity is the issue, not the source.  Snack size cans of tuna are perfect for adding about 10 grams of protein, the amount needed to build a pound of muscle in a week.  You could also get that amount from a half-cup of shelled edamame or 2 tablespoons of soynut butter.  Make sure that you max out on fish, beans and nuts.

If you are open to poultry breast meat and egg whites, then YES they are great sources of nearly pure protein. – Debbie J., MS, RD

Check out some of our other articles right here at LIVING HEALTHY for more tips on reducing body fat percentage.

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to or simply ask it in the COMMENTS section below.

To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!

Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.



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