15 High Protein Foods for Weight-Loss
Updated: Jul 14
If you find yourself feeling hungry throughout the day, constantly snacking, you might not be getting enough protein. Proteins are essential for feeling full! Remember that weight loss occurs when we’re in a caloric deficit which just means we burn more calories than we consume.
Eating foods that are high in protein and low in calories can help us stay full without eating too much. High protein foods are also harder to overeat than simple carbohydrates like baked goods for example. Without further ado, here’s a list of 15 high protein foods for weight loss!
15 High Protein Foods for Weight Loss
1. Greek yogurt
A cup of plain non-fat Greek yogurt contains 22 grams of protein and just 120 calories.
A cup of vanilla non-fat Greek yogurt contains 20 grams of protein and 170 calories.
A large egg has 6 grams of protein and 72 calories.
Eggs are a healthy source of protein and good fat. There’s nothing wrong with egg yolks and you don’t need to eat only egg whites to be healthy.
3. Cottage cheese
A ½ cup of non-fat cottage cheese contains 14 grams of protein and 80 calories.
Cottage cheese and pineapple is one of my favorite snacks! The sweet and salty combination is oh-so-tasty and super filling too!
4. Turkey breast
4 ounces of roasted turkey breast contains 26 grams of protein and 130 calories.
If you have trouble picturing what 4 ounces of turkey looks like, remember that a normal serving of meat is about the size of a deck of cards.
5. Chicken breast
3 ounces of cooked boneless skinless chicken breast contains 26 grams of protein and just 128 calories.
Chicken is America’s favorite meat for a reason! It’s delicious and packs a mean protein punch!
6. Lean ground beef
4 ounces of cooked 95% lean ground beef contains 21 grams of protein and 130 calories.
Don’t let the media fool you, lean red meat is not going to kill you. There’s nothing wrong with enjoying lean red meat. It's high in protein, iron, b vitamins, and potassium.
4 ounces of firm tofu contains 11.5 grams of protein and just 100 calories.
If you’re vegetarian tofu is a great source of protein and also contains healthy fats and fiber!
1 ounce of almonds has 6 grams of protein and 170 calories.
Almonds are a great snack, but 1 ounce is a small handful so keep that in mind when portioning them out.
9. Light tuna
3 ounces of light tuna in water (about 1 pouch) has 22 grams of protein and just 100 calories making it one of the best foods on this list if you like fish!
10. Hemp seeds
3 tablespoons of Hemp Hearts (hulled hemp seeds) contains 10 grams of protein and 170 calories.
Hemp seeds are great in smoothies, or on top of oatmeal and salads. Hemp seeds are also loaded with healthy omega-3 fatty acids that help reduce inflammation.
11. Peanut butter
3 tablespoons of peanut butter powder contains 8 grams of protein and just 70 calories.
2 tablespoons of regular peanut butter contains 8 grams of protein and 190 calories.
4 ounces of tempeh contains 22 grams of protein and 230 calories.
Tempeh is fermented soy. It’s kind of like tofu but is higher in protein and is a little more savory. It also contains lots of healthy fiber and probiotics for a healthy gut.
13. Beef jerky
1 ounce of beef jerky contains 9 grams of protein and 116 calories.
Surprisingly, beef jerky can be high in sugar so just keep that in mind when buying it.
14. Dave’s Killer Bread
A slice of Dave’s Killer Bread has 5 grams of protein and 110 calories.
I usually have this bread toasted in the morning with a fried egg and butter. It’s so tasty! This is not a sponsored post; I just love this bread. It’s also high in fiber and whole grains.
15. Swiss cheese
1 ounce of Swiss cheese contains 7.7 grams of protein and just 110 calories.
If you’re not a fan of Swiss cheese, provolone has 7.3 grams of protein for every 100 calories.
This is great news for all the cheese lovers out there!
I hope you enjoyed this list of high protein foods that are also low in calories!
Below is an info-graphic summarizing all the information you've read.
Right click the image and click save. You can even print it out and hang it on your fridge as a daily reminder to eat more protein!
By: Jennifer Gunter