18 Delicious High-Protein Foods That'll Help You Lose Weight
Get lean staying full.
YOU’VE HEARD IT before: weight loss is 80 percent nutrition, 20 percent exercise.
So, naturally, the first step in every weight loss journey is rethinking what you’re taking in. And, a lot of people associate a diet that’s filled with protein as a weight-loss friendly approach to eating. But why?
“Weight loss comes down to energy balance—meaning you have to consistently burn more calories than you eat. High-protein foods help out with both sides of the energy balance equation,” says Kim Yawitz, a registered dietitian and gym owner in St. Louis, MO.
Ahead, all you need to know about protein in its regards to weight loss, and some of the best foods to get it from.
Why Is Protein Intake Important for Weight Loss?
“Protein has a few unique properties that make it especially helpful for weight loss,” says Yawtiz. Protein is more filling than carbohydrates and fat, making it easier to get and stay in a calorie deficit, which is required if you want to lose weight. “There’s also some evidence that the body has to work harder to digest and absorb protein—meaning you could burn a few extra calories just by eating protein instead of fat and carbs,” says Yawitz.
Another reason that protein matters on the weight loss front is that this micronutrient helps protect against muscle loss in a calorie deficit, which is key on a weight loss diet, says Yawitz. “Aesthetically speaking, muscle gives you that sculpted look, which is why many people go on a diet in the first place. But even if you don’t care as much about your physique, you still want to maintain as much muscle as possible on a diet,” she says.
Key Things to Know About Protein
As Yawitz highlights, protein has less than half the calories than fat by weight, which means you can eat more while consuming fewer calories. That’s a win if you’re looking to slim down, friends. “Some studies have found that protein alone may not be enough to prevent muscle loss on a weight-loss diet,” she says. “Your best bet is to pair a high-protein diet with regular resistance training."
If you need some inspiration on the resistance training arena, check out A Beginner's Guide to Resistance Training and 20 Best Resistance Band Exercises for Every Muscle Group. It’s important to note that muscle loss accelerates when we get older. So older folks, in particular, should ensure they’re getting enough protein. “Muscle burns more calories than fat (allowing you to lose weight while eating more food). Muscle loss can also cause a lot of health problems as you age, so it makes sense to preserve as much of it as possible while trying to lose weight,” says Yawtiz.
To preserve muscle mass, Yawitz typically recommends starting with 0.8 to 1 gram of protein per pound of body weight per day on a weight loss diet. For instance, if you weigh 150 pounds, that amounts to 120 grams to 150 grams per day. “Keep in mind that eating too many calories overall will make you gain weight, even if those calories come from high-quality proteins,” says Yawitz. “You may need to reduce your carb and fat intake, especially if you’re eating a lot more protein than normal.”
Another thing that’s important to keep in mind as you increase your protein intake is to drink more water. “In one small study, athletes on high-protein diets were more likely to be dehydrated than those who ate less protein. In this study, the athletes didn’t feel especially thirsty even when their urine showed markers of dehydration,” she says, noting that drinking water throughout the day can help you feel and function your best even if you don’t feel parched, plus “it may even help with your weight loss efforts.”
Tilapia
“I stock my freezer with tilapia, which provides 30 grams of protein per four-ounce serving, and is also low in calories,” says Yawitz. Whether you opt for tuna, tilapia, sardines, anchovies, or something else, “fish is very filling, making it a great choice when you’re cutting calories,” says Yawitz.
Salmon
“This is one of my favorite proteins because it not only boasts 19 grams of high-quality protein per 3 ounces cooked, it also boasts EPA and DHA omega-3s,” says Amy Gorin, R.D.N., an inclusive plant-based dietitian in Stamford, CT. “These healthy fats help keep you fuller for longer (in addition to helping with heart health),” she says.
"I love to make my own salmon bacon,” says Gorin. Check out Gorin’s recipe for homemade salmon bacon here.
Mackerel
Here’s another fish worth singling out when it comes to being high in protein and a good option for those trying to lose weight. “Mackerel is low in mercury and packs a ton of protein; it has 33 grams per filet,” says Kylie Ivanir M.S., R.D. “Protein increases cholecystokinin (CKK), a hormone related to satiation,” she says.
Pistachios
These are one of Gorin’s favorite plant-based foods to load up on “because they are a complete protein, meaning they contain all nine essential amino acids that your body is unable to make on its own.” She also likes that pistachios are one of the highest protein nuts, “with a quarter-cup serving providing six grams of protein,” adding that since pistachios contain a trifecta of “protein, fiber, and better-for-you fats, they help keep you fuller for longer which can help with weight management.”
Cottage cheese
“Just ½ cup of low-fat cottage cheese contains 14 grams of belly-filling protein,” says Yawitz. “You can stick to a ½ cup if you need a small snack, or top a double portion with fruits or raw veggies for an easy meal.”
Egg whites
There’s good reason egg whites have a good reputation as a protein-rich food that helps with weight management. “By opting to eat egg whites rather than both the white and the yolk you cut down on a significant amount of calories without losing much protein,” says Trista K. Best, M.P.H., R.D., at Balance One Supplements.
“The calories in eggs goes from around 70 to less than 20 when you cut out the yolk and only lose two grams of protein. This continues to be a protein-rich food that can aid in weight loss by both keeping you full and cutting down on calories," says Best.
Almond butter
“Almond butter, in particular, packs a significant amount of nutrients including monounsaturated fat, vitamin E, fiber and protein. A quality almond butter will have less than two grams of sugar,” Best says. “Protein is also a valuable nutrient when choosing an almond butter. An adequate amount of protein in a serving of almond butter is around six-to-seven grams.”
Whey protein powder
“It’s not always easy to follow a high-protein diet, especially if you’re always on the go. I keep whey protein powder and a shaker bottle on hand for days when I struggle to hit my protein goals,” says Yawitz. “Look for a brand that’s third-party tested, and that has at least 25 grams of protein per scoop and not a lot of added ingredients.” Need a good recommendation? These are the best whey protein powders to buy right now.
Grass-fed beef
Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices, recommends choosing grass-fed beef thanks to its higher amounts of nutrients like omega-3s and antioxidants. “Plus, it packs in substantial protein, which helps us feel fuller longer and may help reduce the overall calorie intake for the day," Burgess says.
Tofu
Yes, tofu is the new king of protein. “Tofu is a favorite plant protein because it’s so versatile. It picks up the flavor of whatever it’s cooked with, and baked tofu is so delicious,” says Gorin. “Plus, tofu is a complete vegan protein that provides protein and fiber—a combination that helps to keep you fuller for longer. Half a cup of firm tofu provides 22 grams of protein.”
Soy foods in general are another group of grub to keep in mind if you’re trying to load up on protein and drop weight. “Soy is a high protein food that is beneficial for a weight loss diet because it also contains fiber,” says Banna. “Fiber is important to help you stay full and avoid overeating.” Along with tofu, try edamame, miso, and tempeh (more on tempeh below).
Tempeh
As Burgess puts it, don't knock it till you try it. At 31 grams of protein per cup, “tempeh has a firm texture and surprisingly nutty taste. It’s made from fermented soy beans, making it a versatile, protein-packed choice for a meatless meal,” she says. Try sautéing tempeh cubes in a veggie stir-fry or grilling as kababs, Burgess suggests.
Pea protein powder
“Pea protein powder contains the magical combination for weight loss of both protein and fiber which keep you satisfied, while maintaining energy levels and keeping blood sugar levels stable,” say Lyssie Lakatos, R.D.N. and Tammy Lakatos Shames, R.D.N., The Nutrition Twins.
“No more energy crashes and blood sugar dips that result in sugar and salt cravings and unwanted calories from unplanned snacks. Plus, pea protein can aid in weight loss even when calories aren’t restricted, and it also has been found to be more effective than whey protein at fighting against hunger.” Check out our guide to pea protein powders here.
Black lentils
“Black lentils pack in 18 grams of protein per cup and the protein aids in weight loss,” says Ivanir. The fiber in black lentils also “slows digestion, keeping us full and reducing cravings throughout the day.”
Beans
“The fiber in beans will keep consumers satisfied long after a meal which can prevent overeating,” says Best. If you can, pair beans with rice: “Beans are also rich in protein and eating them along with rice is the best way to get in all nine essential amino acids. Taking in all essential amino acids is necessary for a healthy life and combining rice and beans provides the right combination of amino acids to achieve this.”
Pumpkin seeds
“Pumpkin seeds are high in protein, containing 12 grams per cup,” says Ivanir. “The protein content will keep blood sugar levels in check, aiding in weight loss,” she continues, elaborating that the seeds are rich in fiber, which feeds beneficial microbes in the gut.
Kefir
New to this probiotic beverage? It’s time to add it to your routine regularly. “Just one glass of kefir contains nine grams of protein! Protein decreases neuropeptide Y (NPY), the ‘I’m craving carbs hormone.’ Carbs derail weight loss efforts by spiking blood sugar,” says Ivanir. Look for brands that have no added sugar, she says.
Chickpea pasta
"Chickpea pasta is an excellent choice when your head says more protein but your heart says more carbs,” Yawitz says.
In one serving, chickpea rotini provides 20 grams of protein, which is about 50 percent more than regular pasta. It also has eight grams of fiber, which helps keep you regular and stay full. “I love coating it in marinara, then topping it with roasted Brussels sprouts, parmesan cheese, and a fried egg,” says Yawtiz.
Chicken breast
“Eating more protein can help you lose weight, but that's not a green light to eat all the ribeyes and bacon you want,” says Yawitz. Some studies have linked higher intakes of red and processed meats to an increased risk of heart disease and cancer.
“You don’t have to give up red and processed meat altogether, but swapping them out for lean poultry a few times a week could keep you healthier in the long run,” she says. A three-ounce portion of skinless boneless chicken breast has 26 grams of protein with just one gram of saturated fat.
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.com.
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