Protein is an essential macronutrient that provides our bodies with many functions, including muscle growth and repair. It also helps us feel satisfied at meals.
Choose lean proteins like skinless chicken breast, fish (look for options lower in methylmercury), turkey, and beans. You can also get protein from dairy and eggs.
Chicken
Whether you’re trying to lose weight or maintain your current weight, lean protein is an essential part of high protein meals for weight loss. High-protein chicken recipes like Feta & Roasted Red Pepper Stuffed Chicken or Baked Lemon-Pepper Chicken have just over 15 grams of protein per serving and provide a satisfying dose of nutrients to keep you full and help you meet your health goals. Pair these proteins with a healthy side salad or roasted vegetables for an easy and nutritious meal.
Another great source of protein is beef. Lean beef is lower in calories and saturated fat than other meats, but still provides a good amount of filling protein. A 3-ounce serving of 85% lean/15% fat ground beef has 22.5 grams of protein.
Beef
Protein-rich meats are a staple in many meals, but they may not be your first choice when trying to lose weight. Opt for lean cuts like chicken breast, turkey, and beef tenderloin to keep the calories low while enjoying protein-rich meat.
Another option is elk, which offers about 21 grams of protein per three-ounce serving. It’s also lower in fat than beef and contains a good amount of vitamins and minerals. If you prefer pork, opt for organic or free-range varieties that are raised without antibiotics and fed a diet of grass.
Cottage cheese is also a high-protein food, providing 10 grams per cup. Just be sure to pick a nonfat or low-fat variety to reduce the overall fat content of your meal.
Beans are also high in protein, with black beans offering the most at 14 g per cup. Add them to salads, soups, or tacos for a healthy and filling meal that also provides fiber, which helps prevent constipation and bloating.
Fish
Protein is a key component to weight loss because it helps build and repair muscle. It’s also more thermogenic than carbs and fat, meaning that you burn more calories digesting it than other foods. In addition, high-protein meals can help you feel full and satisfied throughout the day.
Fish and seafood are great options for high-protein diets since they’re typically low in calories and contain heart-healthy omega-3 fatty acids. Try salmon with roasted vegetables for a light and delicious dinner that’s packed with protein. Or whip up these irresistible warm salmon zoodles with avocado, almonds, and tomatoes for a high-protein meal that’s also vegan friendly.
If fish isn’t your thing, try lean proteins like chicken, bison meat, or lean pork. You can also find plant-based alternatives like quinoa and black beans to add to salads and soups.
Vegetables
Protein foods can help people lose weight and keep it off, according to research. They can decrease hunger hormones and cravings, increase satiety, and boost the number of calories burned per day. People can find natural sources of protein in vegetables, grains, and animal products like eggs, chicken breast, and lean cuts of meat.
Vegetables that provide protein without carbs include artichoke hearts, kale, broccoli, and peas. These are good additions to a plant-based diet that includes chickpeas, beans, and quinoa. They offer a variety of vitamins and minerals as well, so they are an important part of any meal.
Other high protein food options are steamed or boiled spinach, roasted lima beans, and cooked green peas. These are a great addition to soups, salads, and pasta dishes. Other vegetarian proteins include tempeh and spirulina, which are made from soybeans. They also offer a healthy dose of protein along with other nutrients. You can also add them to smoothies and other recipes. They are easy to buy in most grocery stores.
Eggs
Eating more protein may help with weight loss efforts, as this nutrient promotes satiety. This can help reduce overall calorie intake and prevent overeating and snacking between meals, according to a 2020 study from the National Library of Medicine.
A serving of a hard-boiled egg has about 7 grams (g) of protein, and it is easy to add into many recipes. However, a high-protein diet should also include other whole foods such as fruits, vegetables, grains, and healthy fats, which are all rich in important vitamins and minerals.
Conclusion
When deciding on your dietary goals, consult a registered dietitian to help you make a plan tailored to your specific needs and health goals. You should aim to consume 0.36 g of protein per pound of your body weight (0.8 g per kilogram), Harbstreet says. This minimum amount should be a part of your daily food intake, whether you’re trying to lose or maintain weight. You can keep track of your protein intake with apps such as Lasta, which provides personalized meal plans and water, intermittent fasting tracking, and other helpful tools.