8 High Protein, Low-Calorie Foods for Healthy Weight Loss
When it comes to weight loss, protein is your best friend. It keeps you full, helps maintain muscle mass, and can even give your metabolism a slight boost. Pair that with low-calorie foods, and you’ve got a winning combination for shedding pounds while staying healthy and energized. Here are eight high-protein, low-calorie foods to add to your weight loss plan.
1. Greek Yogurt (Non-Fat or Low-Fat)
Why It’s Great:
Greek yogurt is packed with protein and probiotics that support digestion and gut health. Plus, it’s creamy, versatile, and satisfying.
Nutrition (1 cup):
Calories: ~100
Protein: ~20g
How to Enjoy:
Add fresh berries and a drizzle of honey for a healthy snack.
Use it as a base for smoothies or a substitute for sour cream.
2. Egg Whites
Why It’s Great:
Egg whites are a pure protein source with virtually no fat or carbs. They’re low-calorie and perfect for building meals with staying power.
Nutrition (4 large egg whites):
Calories: ~68
Protein: ~14g
How to Enjoy:
Make a fluffy egg white omelet with spinach and tomatoes.
Mix with oats for protein pancakes.
3. Chicken Breast (Skinless)
Why It’s Great:
Lean chicken breast is one of the most popular high-protein foods for a reason. It’s versatile, delicious, and keeps you full without adding extra calories.
Nutrition (3 oz cooked):
Calories: ~120
Protein: ~26g
How to Enjoy:
Grill or bake it with your favorite spices.
Use it in salads, wraps, or stir-fries.
4. Cottage Cheese (Low-Fat)
Why It’s Great:
Cottage cheese is not only high in protein but also contains casein, a slow-digesting protein that keeps you full longer.
Nutrition (1/2 cup):
Calories: ~90
Protein: ~12g
How to Enjoy:
Top with sliced peaches or pineapple for a refreshing snack.
Use it as a creamy base for dips or pasta sauces.
5. Tuna (Canned in Water)
Why It’s Great:
Tuna is a convenient, high-protein option that’s also rich in omega-3 fatty acids. It’s perfect for quick meals on the go.
Nutrition (3 oz):
Calories: ~70
Protein: ~16g
How to Enjoy:
Mix with Greek yogurt or mustard for a low-calorie tuna salad.
Add to whole-grain crackers or a bed of greens.
6. Lentils
Why It’s Great:
Lentils are an excellent plant-based protein source, loaded with fiber to keep you satisfied for hours.
Nutrition (1/2 cup cooked):
Calories: ~115
Protein: ~9g
How to Enjoy:
Add to soups, stews, or salads.
Cook with curry spices for a flavorful side dish.
7. Turkey Breast (Lean)
Why It’s Great:
Lean turkey breast is a low-calorie, high-protein meat that’s easy to prepare and delicious in many dishes.
Nutrition (3 oz cooked):
Calories: ~120
Protein: ~26g
How to Enjoy:
Grill or roast with rosemary and garlic.
Use it as a lean protein option in wraps or sandwiches.
8. Edamame
Why It’s Great:
Edamame (soybeans) are not only a great plant-based protein source but also rich in fiber and antioxidants.
Nutrition (1 cup cooked):
Calories: ~120
Protein: ~17g
How to Enjoy:
Steam and sprinkle with sea salt for a quick snack.
Add to salads or stir-fries for extra protein.
Quick Tips for Including These Foods in Your Diet:
Meal Prep: Cook a batch of chicken, lentils, or turkey at the start of the week for quick meals.
Snacking: Keep items like cottage cheese, Greek yogurt, or edamame handy for a high-protein, low-calorie snack.
Variety: Rotate these foods to keep your meals exciting and nutritionally balanced.
By incorporating these eight foods into your diet, you’ll have a solid foundation for reaching your weight loss goals while staying full and satisfied. Happy eating!
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