13 High-Protein Foods for Weight Loss

In addition to helping you build muscle, consuming foods high in protein can also help you lose weight and feel fuller for longer. Even though consuming a lot of protein may be advantageous, maintaining a healthy diet requires eating a variety of foods.

People can lose weight by eating a diet high in protein since it can prevent overeating. When paired with exercise, a high protein diet can aid in the development of lean muscle. Lean muscle aids in increased daily calorie expenditure, which can aid in weight loss.

The foods listed below are some of the best high-protein foods that one can eat to aid in weight loss.

High-Protein Foods for Weight Loss

Which high-protein foods are the greatest for weight loss? foods that are satisfying, high in protein, and offer the most nutrition per calorie.

The worst foods for weight reduction, on the other hand, are highly processed, high in calories, low in nutrients, and very simple to overeat.

If you want to lose weight in a healthy and effective manner, you’ll learn which high-protein foods you should eat, which ones to limit, and which ones to completely avoid in this guide.

High-Protein Foods that Help with weight Loss

1. Salmon

This is one of my favourite proteins since it contains EPA and DHA omega-3 fatty acids in addition to 19 grammes of high-quality protein per 3 ounces of cooked meat.

These beneficial fats support sustained satiety (in addition to helping with heart health).

2. Nuts And Seeds

Consider seeds like chia seeds and pumpkin seeds, as well as protein-rich nuts like almonds and pistachios. Both nuts and seeds can be added to oatmeal, smoothies, or salads to add flavour and bulk to meals. Nuts make a terrific mid-afternoon snack.

Make your own nut butter at home with cashew, peanut, or almonds; as it contains a lot of calories, watch your intake.

3. Potatoes

Despite their image as a starchy carb, potatoes are a good source of protein and other nutrients. Just over 4 g of protein may be found in one medium potato with the skin on.

When cooking potatoes, people should exercise caution because the extras that are frequently added can raise the calorie content.

4. Eggs

Eggs are a fantastic source of protein, vitamins, and good fats. Numerous studies have demonstrated that eggs can increase satiety and prevent overeating.

For instance, a research discovered that women who ate eggs instead of bagels for breakfast felt satisfied for longer and consumed fewer calories throughout the rest of the day.

5. Beef

Per serving, beef has a high protein content. There are several different kinds of beef available for weight loss.

Lean beef should be consumed by those on a moderate carbohydrate diet, while fatty beef may be consumed by those on a low-carb diet.

6. Oats

About 17 g of protein are present in 100g of oats. They provide complex carbs as well. As oatmeal, raw oats are simple to make and can be flavoured with a range of nutritious ingredients, including fruits and nuts.

Oatmeal that has been made should be avoided because it frequently has extra sugar.

7. Greek Yogurt

Greek Yogurt

A 200g pot of plain, low-fat Greek yoghurt has up to 19 g of protein. Greek yoghurt with added sugar should be restricted or avoided by those trying to reduce weight.

Instead, people should choose the unadorned options and dress them up with some fruit or nuts.

8. Quinoa

One of the few full sources of vegetarian protein is quinoa. Quinoa is a fantastic option for vegetarians, vegans, and people who don’t consume a lot of meat because it includes all 11 amino acids required to produce a complete protein.

9. Non-Starchy Vegetables

One of the best foods to include in a wholesome diet for weight loss is vegetables.

Leafy greens and other non-starchy vegetables, such as cauliflower, broccoli, cucumbers, and mushrooms, which normally grow above the ground, are abundant in nutrients but very low in calories and carbohydrates. They are also high in water and fibre, both of which might make you feel satiated.

10. Dairy Products

High-protein dairy foods may aid in weight loss, according to certain research.

Yogurt and cottage cheese are examples of fermented dairy products that are high in nutrients yet low in lactose (milk sugar).

It’s crucial to enjoy your food, even while basic nonfat and low-fat Greek yoghurt and cottage cheese contain higher protein percentages than full-fat kinds. Select the yoghurt and cottage cheese that you prefer.

Protein content in whey protein supplements (shakes and powders) is higher than in other dairy products. Whey protein, however, is a highly processed product that offers little nutrients besides amino acids.

11. Meat and Poultry

Meat and poultry, such as beef, hog, chicken, and turkey, are great options for a diet that is overall healthful and focused on weight loss.

Protein, several vitamins and minerals, including vitamin B12, magnesium, and potassium, are all found in meat and poultry. Carbs? None. Additionally, research indicates that consuming meat and poultry as part of your diet may aid in weight loss.

12. Seafood

Potassium, magnesium, iodine, and other nutrients are abundant in trout, tuna, shrimp, and crab, among other seafood. Salmon and other fatty fish are better sources of vital omega-3 fatty acids, which have been related to health advantages.

But fish and shellfish of all kinds are nutritious powerhouses. At least one study suggests that increasing your seafood intake may help some people lose weight more quickly.

13. Whey Protein Powder

Many bodybuilders and athletes use whey protein powder as a supplement to help increase muscle mass and strength.

This powder can significantly increase a person’s intake of protein and is created from the proteins found in the liquid portion of milk.


It’s critical to get adequate protein each day to maintain good health.

The requirements for protein differ from person to person. However, experts advise that the majority of physically active adults ingest 1.2-2 grammes of protein per kilogramme of body weight (1.54-0.9 grammes per pound) per day.

Thankfully, there are lots of high-protein foods available, including both animal and plant-based options.

To help you fulfil your daily needs, try incorporating a few of the high-protein items on this list into your diet.


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