My First Protein-Only Day: What I Learned

Over the past few months, I’ve had several clients using protein-only days as part of their weight loss strategy. They can be a simple and effective tool, but as with anything I recommend, I like to try it myself too. Understanding what my clients experience helps me give practical, real-world advice.

What is a Protein-Only Day?

Also known as a PSMF (Protein Sparing Modified Fast) or high-protein reset day, this approach focuses on lean protein foods while keeping fats and carbs low.

It can help to:

• Boost protein intake

• Keep you fuller for longer

• Reduce calories without hunger or energy dips

• Support muscle maintenance while encouraging fat loss

This concept isn’t new, protein-sparing modified fasts have been used for decades in clinical nutrition and weight management. Research shows they can promote fat loss and preserve lean muscle when done correctly and under guidance. Most people might include one or two days a week, depending on goals and lifestyle.

What I Ate

Here’s what my day looked like:

• Breakfast: Smoothie with 2 scoops protein powder, 1 cup blueberries, ⅓ cup unsweetened Greek yoghurt, psyllium husk

• Lunch: 180g cooked chicken breast

• Dinner: 180g cooked chicken breast

• Drinks: 1 tea, 1 coffee, and plenty of water with electrolytes

I planned ahead, cooked my chicken the night before and chose a busy day so I wasn’t thinking about food.

How It Went

I actually really enjoyed it. I had great energy, focus, and no hunger, and it ended up being a super productive workday (helped by the quiet house after school holidays!).

I also went for a walk after lunch, which helped break up the day and reset my focus for the afternoon.

Final Thoughts

Trying it myself confirmed why it’s such a useful strategy, it’s simple, filling, and gives a real sense of control. The key is to plan ahead, stay hydrated, and use it occasionally as part of a balanced routine.

If you’d like to learn how a protein-only day could fit into your own plan, I can help you do it safely and effectively as part of a sustainable approach to nutrition. Email me: angela@angelaevans.co.nz