If you are trying to lose weight and keep it off, incorporating high-protein foods into your diet is essential.
Are you trying to lose weight but feeling overwhelmed by all the differing opinions? You know protein is vital for helping manage your hunger, build muscle and ultimately reach your goals – but how do you incorporate more of it into your meals? Let’s look at 50 high-protein food for weight loss – including delicious recipe ideas – that make reaching those goals easy and tasty.
Increasing your protein intake means you will feel fuller – for longer!
Therefore, if you’re struggling with achieving an ideal weight for your specific body type and lifestyle, experimenting with different combinations of large amounts of high-protein foods could be worth pursuing.
Protein and Calorie Table
|High Protein Food||Amount of Protein||Calories|
|Rolled Oats||13g per 1 cup||266.4 calories|
|Tempeh||34g per 1 cup||319 calories|
|Hemp Seeds||3.16 grams per tablespoon||166 calories|
|Skinless Chicken Breast||21 grams of protein per 100 grams||114 calories|
|Peanut Butter||24 grams of protein per 6 tablespoons||564 calories|
|Greek Yogurt (non-fat)||13 grams of protein per 1 cup||80 calories|
|Cottage Cheese (full-fat)||12 grams of protein per 1/2 cup||100 calories|
|Eggs||13 grams of protein per egg||155 calories|
|Quinoa||8.14 grams of protein per cup||222 calories|
|Green Peas||13 grams of protein per cup||194 calories|
|Tuna||28 grams of protein per 100 grams||132 calories|
|Wheat Germ||31 grams of protein per 100 grams||366 calories|
|Red Meat||20 to 25 grams of protein per 100 grams||145 to 165 calories|
|Tofu||21.8 grams of protein per 1/2 cup||181 calories|
|Brussel Sprouts||3.4 grams of protein per 100 grams||43 calories|
|Asparagus||2.2 grams per 1/2 cup||20 calories|
|Avocados||3 grams of protein per 1 whole avocado||240 calories|
|Grass Fed Beef||19.4 grams per 100 grams||198 calories|
|Lentils||18 grams of protein per 1 cup, cooked||230 calories|
|Salmon||17 grams of protein per 100 grams from wild salmon, 22 to 25 grams of protein per 100 grams of farmed salmon||182 calories of wild salmon, 206 calories of farmed salmon|
|Black Beans||8.9 grams per 100 grams||132 calories|
|Bone Broth||5 grams per 1 cup||31 calories|
|Kefir||3.59 grams per 100 grams||52 calories|
|Cauliflower||1.9 grams of protein||25 calories|
|Mushrooms||2.2 grams of protein per 1 cup||15 calories|
|Kale||0.73 grams of protein per 100 grams||8.75 calories|
|Cabbage||1.27grams of protein||23 calories|
|Parsley||2.97 grams of protein per 100 grams||36 calories|
|Broccoli||2.8 grams of protein per 100 grams||34 calories|
|Tomatoes||0.8 grams of protein per 100 grams||19 calories|
|Pumpkin Seeds||12 grams of protein per 1 cup||285 calories|
|Lean Pork||29.03 grams of protein per 100 grams||210 calories|
|Almonds||21.15 grams of protein per 100 grams||579 calories|
|Peanuts||24 grams of protein per 100 grams||587 calories|
|Turkey Breast||30 grams of protein per 100 grams||147 calories|
|Prawns||23 grams of protein per 100 grams||119 calories|
|Lamb||25 grams of protein per 100 grams||294 calories|
|Edamame||12 grams of protein per 100 grams||121 calories|
|Crab||15 grams of protein per 85 grams||74 calories|
|Garbanzo beans (chickpeas)||14.5 grams of protein per 1 cup||269 calories|
|Milk||8 grams of protein for whole milk and skim milk||149 calories for whole milk and 84 calories for skim milk|
|Collard greens||3 grams of protein for 1 cup||32 calories|
|Walnuts||15.5 grams of protein per 100 grams||650 calories|
|Chia seeds||2 grams of protein per 1 tablespoon||58 calories|
|Pomegranates||4.7 grams of protein per 1 whole pomegranate||234 calories|
|Zucchini (medium)||1.2 grams of protein per medium serving||30 calories|
|Mackerel||21 grams of protein per 88 grams (1 fillet)||231 calories|
Rolled Oats: Not only are rolled oats a great source of high-protein – containing approximately 13g per cup—but they’re also packed with complex carbohydrates and dietary fibre that provide long-lasting energy without spiking blood sugar levels. Oatmeal is incredibly versatile so you can use it in many dishes, such as savory porridge or delicious overnight oats.
Tempeh: This unique high-protein Indonesian food is made from fermented soybeans and contains 34g of protein per 1 cup serving. It’s also an excellent source of vitamins B6 and B3, magnesium, iron, phosphorus, and manganese for overall health support. Plus, it has a nutty flavour when fried in oil that adds some deliciousness to any meal.
Hemp Seeds: These tiny but mighty seeds are full of nutrition—one tablespoon contains 3.16 protein and essential fatty acids like omega-3s and omega-6s for improved brain functioning and heart health support.
Skinless Chicken Breast: Skinless chicken breast makes an excellent lean high-protein option as a 100 g portion contains around 21g of protein with less fat than other cuts of meat like thighs or drumsticks. You can easily prepare this dish by baking it with herbs or adding it to salads or stir-fries!
Peanut Butter: Peanut butter may not be the first thing that comes to mind when you think about healthy eating. However, this creamy spread contains 24 g of protein per six tablespoons – making them an ideal choice if you’re craving something sweet while watching your figure!
Greek Yogurt (non-fat): Nonfat varieties are lower in calories than their full-fat counterparts. Greek yogurt packs a powerful punch regarding nutritional content – one cup serving provides 13 g of protein plus calcium for strong bones and teeth. However, both provide beneficial probiotics for optimal gut health!
Cottage Cheese (full-fat): This type of cheese provides 12 g per ½ cup serving to make them an ideal snack option when trying to stay on track with your weight loss goals – make sure not to overindulge since it does contain saturated fats, which should be consumed in moderation!
Eggs: Egg whites are often heralded as the perfect post-workout snack due to their high-protein content – 1 egg white has around 4g while whole eggs contain 13 g each – plus they’re packed with essential vitamins such as vitamins A and D, which support healthy vision and bone strength respectively.
Quinoa: This ancient grain provides 8.14 g of protein per cooked cup, making them an excellent choice if you want something hearty yet nutrient-dense at meal times – they also contain all nine essential amino acids, which makes them a complete source of plant-based proteins too!
Green Peas: Don’t underestimate these little green vegetable orbs – just one cup contains 13 grams of proteins plus plenty of fibre for improved digestion and health – making them an essential addition to any diet. You can enjoy peas boiled or mashed up as a side dish or even pureed into soups for a heartier meal alternative.
Tuna: Recent studies have shown that tuna is an excellent source of lean protein with minimal fat content. It contains omega-3 fatty acids and plenty of vitamins like B12 and selenium, making it a great addition to any weight loss diet plan. Its low-calorie count makes it a popular choice among those looking to shed extra pounds quickly.
Wheat Germ: A fantastic source of plant-based protein, wheat germ also provides other essential vitamins, such as vitamin E and folate, which have been known to boost metabolism. It’s loaded with dietary fiber too, which helps keep you full for longer periods, so you eat less throughout the day.
Red Meat: Though health experts often vilify it due to its saturated fat content, red meat does have some benefits when trying to slim down – especially if you opt for leaner cuts such as sirloin or chuck roast. Red meat is packed with protein (which helps build muscle) and zinc and iron – two important minerals needed for optimal metabolic functions and overall health.
Tofu: Another great vegetarian option on this list is tofu – a soy product made from curdled soymilk that boasts an impressive amount of plant-based protein per serving size. Furthermore, tofu contains all nine essential amino acids making it a complete protein that can easily be integrated into any vegan or vegetarian diet plan designed for weight loss.
Brussel Sprouts: Despite their bad rap in pop culture, these cruciferous vegetables are excellent sources of dietary fiber and potassium, which have been known to provide energy boosts throughout the day while keeping hunger at bay between meals. Additionally, Brussels Sprouts offer a good dose of proteins in each serving – perfect for vegetarians looking to get enough without relying on animal products alone.
Asparagus: One surprising food that offers plenty of dietary proteins? Asparagus! This vegetable provides around three grams per cup, making it an excellent source of vitamins like C and K and one that will keep you feeling full between meals– aiding in your overall weight loss efforts.
Avocados: Not only are they delicious, but they are also chock full of healthy fats and proteins! One medium avocado contains four grams worth, making them great additions to salads or snacks when cravings strike mid-day. Plus, their creamy texture makes them extremely satisfying as well.
Grass-Fed Beef: Unlike traditional beef products, which tend to be higher in unhealthy fat content, grass-fed beef is much lower in calories yet still packs quite the punch when it comes to proteins per serving size – offering up about 19.4 g per 100 g.
Lentils: A fantastic legume option perfect for vegetarians. Lentils boast plenty of dietary proteins while low in fat content, all with minimal caloric intake per serving size! Plus, they’re incredibly versatile, so adding them into meals or snacks won’t be difficult at all – providing even more dietary options when trying to limit calories during mealtime routines explicitly designed towards weight loss goals.
Salmon: Salmon should be included within any diet plan meant specifically towards shedding some unwanted pounds quickly yet safely. This fish offers ample healthy fats and many beneficial omega-3s – making it an ideal choice for high-protein foods without sacrificing flavour.
Black Beans: With 8.9 grams per 100 grams serving, black beans are a great source of plant-based protein low in calories and fat but packed with vitamins, minerals, and fiber. Black beans offer several other health benefits as well; they’re a good source of iron and magnesium, contain antioxidants that can reduce inflammation, and are high in folate, which plays a vital role in healthy cell reproduction.
Bone Broth: High in amino acids like glycine and proline that support joint health, bone broth is a great way to get some extra protein into your diet without relying on animal sources. It also contains collagen for healthy skin and hair and glucosamine for joint health—all while providing 5 grams per 1 cup.
Kefir: This probiotic-rich fermented dairy drink is teeming with beneficial bacteria that play an essential role in gut health and digestion—and it’s also high-protein! Each serving is 3.59 per 100 grams, along with vitamins B12, C, and D, calcium, phosphorous, zinc, and magnesium.
Cauliflower: This cruciferous vegetable is surprisingly high-protein. Just 100 g contains 1.9 grams of protein, fibre, and numerous vitamins and minerals like vitamin K and manganese. Plus, it has a mild flavor that makes it easy to add to dishes like stir fry or mashed potatoes for an extra boost.
Mushrooms: These fungi are not only low calorie but also surprisingly rich in proteins—2.2 grams of protein per 1 cup! And since mushrooms are relatively low in carbs but still provide essential nutrients like selenium (which helps regulate thyroid hormones), they make the perfect addition to any weight loss meal plan.
Kale: 0.73 grams of protein per 100 grams, kale is another great option for getting enough plant-based proteins without too many calories or carbs–not to mention its dark green hue means it’s jam-packed with antioxidants like vitamin A and C as well as fiber which all help aid digestion.
Cabbage: This versatile veggie is praised by nutritionists far and wide due to its impressive nutrient content. Each 100 g serving has 1.27 g of protein, various vitamins (like vitamin K), and minerals such as iron and potassium.
Parsley: Another leafy green powerhouse packed full of vitamins A through E plus plenty of fiber too–it provides 2.97 g of protein per 100 g serving plus other compounds such as apigenin which have been shown to protect against cancer development.
Broccoli: Containing 2.8 grams of protein per 100 grams, broccoli truly earns its label as a superfood. Not only does it provide ample amounts of vitamin A & K plus minerals such as calcium & phosphorus. Still, studies suggest eating more could even promote longevity thanks to its anti-inflammatory properties.
Tomatoes: Tomatoes contain 0.8 grams of protein per 100 grams plus lycopene which may help protect against certain cancers. Their versatility makes them great for topping salads or adding flavor and nutrition whenever you need it most–plus, they taste delicious too.
Pumpkin Seeds: Packed with protein, pumpkin seeds provide the perfect snack for keeping your appetite satisfied between meals. They are an excellent source of plant-based protein and rich in zinc and magnesium, which help regulate blood sugar levels and energy production.
Lean Pork: Often overlooked as a healthy option, lean pork provides a great source of protein while still being low in fat and calories. It’s easy to prepare and can be included in various dishes like stir fries or salads.
Almonds: Almonds may be small, but they pack quite the punch regarding nutrition! Loaded with essential amino acids, almonds contain 21.15 grams of protein per 100 grams and make a great snack option when you reach for unhealthy treats during the day.
Peanuts: Another nut that’s high in protein content is peanuts! Peanuts contain 24 grams of protein per 100 grams – making them one of the highest sources of plant-based proteins – and healthy fats that help keep us full for extended periods, so we’re less likely to overeat later on in the day.
Turkey Breast: Turkey breast is one of the best lean proteins – low in saturated fats and cholesterol yet high in important nutrients like B vitamins, selenium, niacin, and zinc – plus 30 grams of protein per 100 grams! Whether you prefer it cooked up as part of a main dish or cold sliced on a sandwich or salad, turkey breast makes an excellent addition to any weight loss diet plan.
Prawns: Low-calorie yet surprisingly filling thanks to their abundant amounts of polyunsaturated fatty acids (PUFAs), prawns are another great seafood option packed with 23 grams of protein per 100 grams.
Lamb: Boasting almost 25 grams of protein per 100 grams, cooked lamb has some serious muscle-building power! A great source of heart-healthy monounsaturated fatty acids (MUFAs), this red meat also contains more than enough vitamin B12 – an essential vitamin needed for proper brain functioning – and iron and potassium for strong bones and muscles alike.
Edamame: A beloved Asian delicacy often served steamed or boiled, edamame beans boast 12 grams of protein per 100 grams serving with virtually no fat content whatsoever! As if that wasn’t enough, this soybean offshoot is also loaded with dietary fibre that helps keep hunger cravings at bay all day long!
Crab: Offering substantial amounts of dietary fiber and 15 grams of protein per 85 grams, crabmeat makes an ideal food choice to lose weight without sacrificing flavor. Not only does it boost energy levels, but due to its abundance of omega-3 fatty acids, crabmeat can help reduce inflammation all over the body while promoting cardiovascular health.
Garbanzo Beans (Chickpeas): Last but certainly not least, garbanzo beans (otherwise known as chickpeas) come bursting with 14.5 grams of protein per 1 cup serving and an impressive array of fiber minerals like manganese magnesium, phosphorus, zinc folate, and more, making them one mighty little bean indeed! Whether used in hummus roasted up plain or thrown into salads, these delicious legumes are sure to do wonders for your waistline without sacrificing taste.
Milk: This humble dairy beverage is an excellent source of protein, providing 8 grams per cup. It also contains calcium, which helps build and maintain strong bones – essential if you’re exercising more as part of your weight-loss plan. Plus, milk has been shown to help reduce cravings and hunger between meals.
Collard greens: Leafy greens like collards have long been celebrated for their nutritional value—and now we can add their impressive protein content to the list! Half a cup of cooked collards contains almost 3 grams of protein for 1 cup, plus many other essential vitamins and minerals, including iron, magnesium, and potassium.
Walnuts: These tasty nuts might be small, but they pack a big protein punch—15.5 grams per 100 grams serving! They’re also rich in healthy fats that your body needs to stay energized while dieting. Furthermore, walnuts contain plant compounds that can help boost your metabolism and aid in weight loss.
Chia Seeds: Chia seeds are one of the most popular superfoods on the market due to their impressive nutrient profile—including 2 grams of protein per 1 tablespoon! They’re also an excellent source of omega-3 fatty acids and plant proteins – two nutrient superstars for promoting healthy weight loss strategies.
Pomegranates: These exotic fruits may be hard to find at the grocery store during certain times of the year, but they’re worth seeking! One medium pomegranate provides around 4.7 grams of protein – along with lots of beneficial antioxidants and dietary fiber that support good digestion and help manage weight loss.
Zucchini (medium): Don’t forget about veggies when getting enough high-protein! A medium zucchini has 1.2 grams of protein. Zucchinis are also incredibly versatile. They make a great addition to pasta, stir-fries, or even an alternative “crust” for pizza bases or quiches!
Mackerel: If you love seafood, then mackerel should be on your menu plan for successful weight loss – it contains approximately 21 grams of protein per 88 grams (1 fillet). As a bonus, mackerel is also packed with omega-3 fatty acids, which promote heart health by keeping cholesterol levels in check.
Benefits of eating high-protein foods
A higher protein intake helps build muscle mass and stop hunger cravings in the long run – thus, weight loss. Adding foods with a good amount of protein can boost metabolism, maximize fat loss, and balance out blood sugar levels while managing food intake.
A diet focused on high-protein foods can have favorably impactful benefits regarding body composition, increased enjoyment from meals due to longer-lasting feelings of satiety, and improved overall health markers like cholesterol levels.
Here are other benefits of eating high-protein foods to power your weight loss.
Aids in weight loss
One of the main benefits of eating high-protein foods is that they can help you lose weight. Protein takes longer to digest than other nutrients, so it helps you feel full for longer after eating. Additionally, protein has a higher thermic effect than other nutrients, which means that your body burns more calories digesting protein than it does digest other nutrients.
Another benefit of high-protein foods is that they can help you build muscle. Muscle is made up of protein, so it’s essential to eat enough protein if you want to build muscle mass. Eating high-protein foods can also help you maintain muscle mass as you age, as muscle loss is a natural part of aging.
Eating high-protein foods can also boost your metabolism. Metabolism is the process by which your body converts food into energy. The more protein you eat, the more energy your body has to convert the food into fuel. Additionally, protein helps to build and repair tissues, so eating enough protein is essential for maintaining a healthy metabolism.
Prevents hunger cravings
Another benefit of high-protein foods is that they can help prevent hunger cravings. When trying to lose weight, hunger cravings can be a significant obstacle. However, protein helps to regulate hunger hormones, so eating high-protein foods can help keep hunger at bay and make it easier to stick to your diet.
Lowers blood pressure
High-protein diets have also been shown to lower blood pressure. High blood pressure is a risk factor for heart disease, stroke, and kidney disease, so lowering it can reduce your risk of developing these conditions. High-protein foods can also help lower cholesterol levels, another risk factor for heart disease.
Do you have tips or tricks for incorporating high-protein foods into your diet? What is your favorite healthy high-protein snack?