20 High-Protein Foods to Help Lose Weight

When you take on the journey of losing weight, you want to be able to find foods that are going to be satisfying. If you are unsatisfied while trying to lose weight, you will likely not succeed. However, sticking to these high-protein foods to lose weight will set you up for success. High protein foods are recommended for weight loss because they increase satiety and decrease fat in the body (1). Here is our list of 20 high-protein foods to help lose weight.

Nonfat Greek yogurt\

This is an excellent treat for those who have a sweet tooth. We blend frozen berries and bananas to make a healthy, high-protein snack.

1 cup of Nonfat Greek yogurt has 200 calories and 22 grams of Protein

Whey protein powder

We like to use whey protein powder because it is low in calories, high in protein, and easily digestible to the body. Perfect for after an intense workout to rebuild your muscle.

Whey protein is also a great dessert when craving a chocolate milkshake. Mix 1 scoop of protein, 1 cup of water or non-sweetened almond milk, ice cubes, and blend. Amazing! Whey protein may be one of the most convenient items on our 20 high-protein foods to help lose weight list.

1/3 cup of Whey Protein has 126 calories and 22 grams of Protein

Egg whites

There is a debate about eating egg whites and whole eggs. While we believe in eating whole eggs, having just the whites is still beneficial.

We think if you are dieting, you can compromise by having 1 whole egg mixed with just egg whites.

You still get the nutrients from the eggs, but the reduced calories of the egg whites.

1 cup of egg whites has 126 calories and 27 grams of protein.

Boneless skinless chicken breast

The dieters’ protein choice. Honestly, most of the clients I have worked with hate boneless chicken breast because it is extremely bland and can get dry easily. We recommend a much better method to cook chicken without gaining calories or losing flavor.

Mix in your favorite salsa by using a crockpot or slow cooking, and cook on low for 5-8 hours. When done, you will have the most flavorful, juicy chicken you’ve ever had without adding a ton of calories.

My mouth is watering just writing about it!

1 cup of Boneless skinless chicken breast has 148 calories and 31 grams of protein.

Black beans

Black Beans are a wonderful choice for vegans who want to lose weight or build muscle. Even if you are not vegan, black beans are a great carbohydrate source packed with protein. They taste great too!

1 cup of Black beans has 227 calories and 15 grams of protein.

Lentils

Like black beans, lentils are also great for vegans or vegetarians. We like to use them in our soups or Indian-style dishes.

1 cup of Lentils has 230 calories and 17 grams of protein

London Broil

London Broil is a great choice if you are craving a steak but don’t want the added calories or a ribeye. However, due to its low-fat content, London Broil can become very dry and tough when cooked.

We think Marinating the London Broil in Balsamic Vinegar, garlic, and Worcestershire Sauce is a great way to tenderize the meat and keep it flavorful and moist without adding a ton of calories.

1 cup of London Broil has 398 calories and 39 grams of protein.

Ground turkey

Ground turkey is a great alternative to beef because it is high in protein and much lower in calories. We swap out turkey burgers for regular beef burgers frequently. We also use ground turkey in our chilis.

1 cup of Ground turkey has 296 calories and 34 grams of protein.

Bison

Bison is another great alternative to beef because it is high in protein and has less fat and calories. It does have a bit of a “gamey” flavor, but I enjoy it. It is a bit more expensive than beef, but the quality of the meat is generally higher.

1 cup of Bison has 192 calories and 38 grams of protein.

Split peas

We generally only use split peas when making a split pea soup, but don’t overlook the high protein and low-calorie benefits of split peas.

They are considered legumes and very similar to beans or lentils.

Another great vegan or vegetarian choice!

1 cup of Split peas has 230 calories and 16 grams of protein.

Skim milk

If you are not lactose intolerant, skim milk is a great low-calorie food packed with protein. We like to use skim milk on our oatmeal or in a chocolate protein smoothie from time to time.

1 cup of Skim Milk has 86 calories and 8 grams of protein.

Salmon

Salmon is one of the best choices to keep calories low and protein high if you like to eat fish. We like to grill it in a pan with a little lemon and olive oil and serve it with a side of quinoa. Salmon is also high in omega-three fatty acids, which we’ve discussed in other articles the benefits of getting in your diet.

1 cup of Salmon has 242 calories and 35 grams of protein.

Quinoa

Quinoa is not a grain like rice, but it is a seed. This seed is packed with protein, low in calories, and tastes amazing. My wife has been eating it every day for the past few weeks and has already dropped two pants sizes!

Quinoa is not only a great vegan choice but also a great gluten-free option!

1 cup of Quinoa has 222 calories and 8 grams of protein

Canned tuna

The bodybuilders’ choice! I can’t imagine eating it straight out of a can, but they did it and had amazing lean bodies. You don’t have to be a massive bodybuilder to enjoy the fat-loss benefits of eating canned tuna.

Ensure to get light tuna mixed in water, as the other kinds are mixed with oils that pack a massive calorie bomb.

We like to make mix tuna with some light mayo and mustard to make a healthy tuna salad sandwich! Yummy!

1 cup of Canned tuna has 179 calories and 39 grams of protein.

Non-Fat Cottage cheese

I hated cottage cheese as a kid, but I now love it. It is a great snack and mixes well with fruit. Another great way to use cottage cheese is as a low-calorie replacement for ricotta cheese.

1 cup of Cottage Cheese has 123 calories and 25 grams of protein.

Peanuts

Lean pork

Sometimes my wife and I just get sick of eating chicken and beef. We tend to forget about lean pork chops as a protein alternative. Not only is lean pork high in protein and low in calories, but it is also relatively inexpensive compared to chicken and beef (depending on where you live)

1 cup of Cottage Cheese has 218 calories and 37 grams of protein.

Sprouted Bread

Sprouted Bread is an alternative to highly processed traditional wheat flour bread. I like it because it has a bit of a nutty flavor and has fiber. This helps keep you fuller longer, which can help you lose weight.

2 slices of sprouted bread have 160 calories and 8 grams of protein.

Mozzarella Cheese

Who doesn’t love string cheese?! I remember this was my mother’s going to snack for us growing up. And for a good reason. It was packed with protein for us growing boys but still low in fat and calories. If you are going to have cheese, Mozzarella is one of the better options for trying to lose weight. Just like anything, stick to moderation.

1 cup of Mozzarella Cheese has 314 calories and 29 grams of protein.

Almonds

Like peanuts, Almonds are a great choice for snackers. Make sure you limit your daily amount because the fat calories can add up. Not what we want when trying to lose weight!

¼ cup of Almonds has 206 calories and 7.5 grams of protein.