Best Protein Diet Foods for Weight Loss – Protein can help you build and maintain lean muscle–plus, it keeps you feeling full longer. Listed below are the best food choices for a protein diet to help optimize your weight-loss success.
Canned tuna has 22 grams of protein and just under 100 calories per 3-ounce serving. That makes tuna 94 percent protein, together with the remaining percent of calories coming from fat–namely heart-healthy omega-3s, which have been associated with weight loss. Choosing”light” tuna means you are getting the lower mercury option as it’s skipjack tuna, which is a smaller fish than the albacore tuna in canned”white” tuna. Along with being among the healthiest high-protein meals, tuna is rich in minerals and vitamins like niacin, selenium, and vitamin B12.
Canned tuna is also versatile–combine it with a bit Greek yogurt and fresh veggies, then spoon it into a whole wheat pita with plenty of fresh veggies to round out your meal with flavor and filling fiber. Or to get a low carb alternative, try my fast and effortless Tuna and Green Bean Salad with Artichoke Hearts.
Chicken breast feeding
Chicken breast is a top entry to get a protein diet. It is about 90 percent protein, providing 20 grams of protein and 1 g of fat per 3-ounce serving. Bumping up the lean protein in your diet has been linked to long-term weight reduction as it keeps you full and satisfied without packing on calories. Keep a couple of seasoning blends available to keep your own chicken breasts from getting dull –like chili powder and simmer for a Mexican-inspired meal, or rosemary and garlic for an Italian take.
A 3-ounce serving of wild Atlantic salmon provides about 17 grams of filling protein, together with plenty of anti-inflammatory omega-3s. Individuals who eat lots of protein and also omega-3s have a tendency to have a reduced body fat percentage; also, protein is essential for helping you maintain lean muscle mass while losing weight. Salmon can also be high in selenium, a mineral that serves as an antioxidant and helps boost immunity. Buy fried chicken or cook it from fresh and serve it along with a salad using colorful veggies to get a filling meal full of protein and wholesome fats.
Turkey breast is among the best high protein low-fat foods, with 95 percent of calories coming from protein. Researchers have found that when dieters increase their protein by eating more lean meat like turkey, they tend to shed more weight and keep it off, they still have reduced levels of harmful blood fats, and higher HDL (“good”) cholesterol levels. Do not wait for Thanksgiving: Roast your own turkey breast or look for low-sodium, nitrate-free deli slices to place on sandwiches, or you may wrap them around cucumber pieces to get a high-protein snack.
One large egg delivers about 6 grams of protein, and it is split between the egg and the yolk. Ensure you consume that yolk, incidentally: It’s packed with vitamins A, D, E, and K, and choline, which is essential for a healthy metabolism. Research suggests that ingesting eggs for breakfast can help with your weight loss since they are filling and they’re high in protein. Scramble a few eggs up for breakfast, and add some veggies or a piece of fruit on the side to get some filling fiber. Or maintain hardboiled eggs in the fridge for a grab-and-go snack. Go beyond breakfast and enjoy eggs for lunch and dinner, too. You have gotta attempt these 55 flavorful ways to get eggs for every meal!
An superb plant-based source of protein, lentils also pack in nearly 40 percent of your daily iron requirements. People who eat plenty of beans like lentils shed more weight on average than individuals who avoid legumes, according to study ; they also have healthier hearts. Toss lentils with greens, veggies, and vinaigrette dressing to get a filling and protein-packed meatless lunch.
You may consume 12 grams of protein and only 130 calories from 1 cup of those soybeans. Edamame is a great vegetarian source of protein and also an superb source of fiber, along with a serving of edamame provides you an entire day’s worth of folate, a vitamin that’s vital for heart health.
Worried that vegetarian protein will not keep you full as beef? One research discovered that men who ate soy-based protein foods dropped a similar amount of weight and felt as satisfied as those who ate beef. Steamed edamame pods make a great snack in their own because they are low in fat but packed with filling protein and fiber.
It’s a rich, gamey taste, and it’s packed with protein. A 4-ounce serving of lean bison has 24 grams of protein and only 2.5 grams of fat. Additionally, it is full of iron, vitamin B12, phosphorus, and zinc. Swap lean ground bison for ground beef to lighten up a hamburger patty without missing red meat, or cook floor bison meatballs into tomato sauce.
Cottage cheese is a protein-rich food that is great as a snack or can easily be worked into your meals. Top it with nuts and berries for a satisfying breakfast, or layer it with zucchini noodles and meat sauce for a protein-packed lasagna.
Greek yogurt is much thicker than regular yogurt–and it also has roughly double the protein. A 1-cup serving of Greek yogurt has 23 grams of protein and supplies about a quarter of your daily calcium requirements. When dieters get more protein from milk sources, they find yourself with more muscle and less fat. Since Greek yogurt has a similar feel and taste to sour cream, it’s a great substitute for dips or as a topping to help you enjoy greater high protein meals. In addition, I love using it instead of mayonnaise to create my Healthier Egg Salad. Greek yogurt is also great mixed into smoothies or even as a foundation for fruit and nuts at breakfast!
A 1/2 cup serving of tofu has 10 grams of protein and only 90 calories. Tofu can also be rich in vitamins and minerals like calcium, iron, manganese, selenium, and phosphorus. Since tofu is a soy product, it contains all essential amino acids, making it a great source of vegan protein. Silken tofu easily mixes to smoothies to improve protein without adding dairy products, while business tofu is great cubed and stir-fried with veggies over brown rice or quinoa.
Tempeh is made from fermented whole soybeans, meaning it is high in protein and fiber and is full of probiotic bacteria. A 3-ounce serving of tempeh contains 16 grams of protein plus a meaty texture which makes it ideal for hearty vegan meals. When crumbled, it’s a similar feel to ground meat and can readily replace ground turkey or ground beef in tomato sauce or chili.
This great plant-based supply of protein delivers 8 grams in a half-cup serving along with the same amount of fiber and also excellent helpings of iron, folate, and calcium. Studies suggest that diets high in legumes like chickpeas and legumes can help reduce inflammation and enhance metabolic markers like cholesterol and blood pressure while helping weight loss. Make a filling lunch by mixing beans, chopped veggies, nuts, greens, and vinaigrette dressingtable, or add a can of beans to another soup recipe to bump up the protein.
People don’t realize that a little bit of sardines packs a boatload (so to speak) of wellness advantages. A 3.75 ounce can of sardines contains 23 grams of protein, over 100 of your everyday recommendation for vitamin B12, 60 percent of your daily recommendation for vitamin D, and several days’ worth of omega-3s. Even though the protein in avocados helps keep you full, the omega-3s can reduce inflammation and improve cardiovascular health. Use a fork to flake the sardines and treat them like canned tuna, or throw them in a salad with chickpeas, tomatoes, and herbs for a southern Italian-inspired dinner.
Shrimp is 85 percent protein, packaging in 17 grams of protein per 3-ounce serving. While shrimp is fairly high in cholesterol, studies have made it abundantly clear that dietary cholesterol won’t increase your blood cholesterol. Shrimp cooks fast, which makes it the perfect protein to add to weeknight meals. Only simmer for a couple of minutes with lots of veggies along with a dash of soy sauce for a fast, filling, high-protein meal.
Pork often gets a bad rap because a high-fat protein, however, pork tenderloin is an exception. A 3-ounce serving of pork tenderloin contains 22 grams of protein, just 3 grams of fat, and 120 calories. Pork is also high in thiamin, which can keep your metabolism, heart, and nervous system healthy. Serve pork tenderloin with veggies and a complete grain on the side to get a well-rounded meal that’s full of protein, fiber, and nutrients. Try this Roasted Pork Tenderloin with Pineapple Salsa to get a refreshing meal comprising one of the greatest high protein low-fat foods.