Eating high-protein foods has many benefits, including building muscle, losing weight, and feeling fuller after eating. But even if eating lots of proteins can be beneficial, a balanced diet is an essential part of staying healthy, therefore it is good not to introduce proteins at the expense of other foods, but only to increase the protein quota.
A high protein diet can help people lose weight because it can help them avoid overeating. A high-protein diet can also help build lean muscle mass when combined with exercise. Lean muscle helps burn more calories throughout the day, which can also aid in weight loss.
In this article, we will list some of the best protein foods that a person can consume to help them lose weight.
Ketogenic diet: what to eat? The best protein foods for keto and other protein diets
1. Black beans
Black beans are high protein foods great source of low cost protein. They can be prepared in a variety of ways, making them a very versatile ingredient in meal preparation.
2. Lima beans
Some lima beans offer about 21 grams (g) of protein for a 100g serving.
Yellow corn has about 15.6 g of protein per cup. Additionally, it also contains a good amount of fiber and minerals, including calcium.
Salmon is considered an oily fish, which means it's full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied with meals. Salmon may not be as affordable as other protein options.
The potato has a reputation for being a starchy carbohydrate, but it's a good source of nutrients, including protein. One medium potato with its skin contains just over 4 g of protein. People should use caution when preparing potatoes, however, because they often season them with extras that can bump up the calorie count.
One cup of raw broccoli has nearly 2.6 g of protein and contains a variety of nutrients like folate and potassium. This vegetable has only 31 calories per cup.
Cauliflower is one of the best protein foods, plus it has very few calories. One cup of chopped cauliflower has 27 calories and 2 g of protein.
8. Bok choy
Also known as pak choy, this vegetable gets most of its calories from protein and is full of antioxidants.
Eggs are an excellent source of protein, nutrients and healthy fats. A variety of studies have shown that eggs can help people feel more satisfied and stop overeating. For example, one study found that a group of women who ate eggs instead of bagels for breakfast felt fuller for longer and ate fewer calories throughout the day.
Beef offers high amounts of protein per serving. There is a range of different types of beef to choose from for weight loss. People on a low-carb diet should eat lean meat, while a person on a low-carb diet may eat higher-fat beef.
11. Chicken breast
Chicken breast is a lean source of protein. Most of its calories come directly from protein when served without the skin. A 136g skinless chicken breast provides approximately 26g of protein.
Oats offer approximately 17g of protein per 100g and are also a source of complex carbohydrates. Raw oats are as easy to prepare as oatmeal, and people can flavor them with a variety of healthy foods, such as fruits and nuts. Conversely, people should avoid prepared oats because they often contain added sugar.
Tuna is an excellent source of protein that is also low in calories. Tuna is in fact a lean fish with a minimum amount of fat. Add tuna to salads, sandwiches and snacks. Be careful with additional condiments, such as mayonnaise, though, as these can add additional unwanted calories.
Derived from soybeans like tofu, tempeh has a whopping 17 grams of protein per half cup. The only drawback is that it may not be easy to find.
Spirulina is a bacterium that grows in fresh and salt water. It offers a variety of nutrients, and when taken in powder form it also has a certain amount of protein.
Legumes are rich in fiber and protein, so much so that they are rightfully among the best protein foods. This also makes them a good choice as part of a weight loss diet, because they can be quite filling. However, some people may find it difficult to digest legumes.
17. Hemp seeds
Hemp seeds offer approximately 9.5g of protein per tablespoon. They're easy enough to find in most grocery stores, but they can be expensive.
18. Sun Dried Tomatoes
Sun-dried tomatoes are a great addition to many dishes and are widely available. They offer both a good source of protein, as well as additional nutrients and fiber.
Guava is a tropical fruit that may not be available everywhere. Guava is one of the most protein-rich fruits available. It also offers additional nutrients, such as vitamin C.
Artichokes are high in fiber and offer a good amount of protein. The are also very versatile and suitable for use in a variety of recipes. Artichokes are typically easy to find in most grocery stores.
Peas are rich in protein, fiber and other nutrients. Inexpensive, easy to find, and can be used in lots of recipes.
Bison meat is another excellent source of protein. Bison is lean meat, offering less fat per serving than beef. Bison is becoming more available, and some people use it as a substitute for beef.
Lean pork is a good source of protein. Pork roasts and pork tenderloins are good choices for meals. However, people should avoid processed pork products such as bacon and other sausage products.
Turkey fillets can provide about 13 g of protein per 100 g.
Chickpeas are a healthy vegetarian protein that is high in fiber and packed with nutrients that promote heart and bone health. They also ward off cancer.
Quinoa is one of the only complete sources of plant protein. Quinoa contains all 11 amino acids needed to make a complete protein, making it an excellent choice for vegetarians, vegans and those who don't eat a lot of meat.
27. Greek yogurt
Plain, low-fat Greek yogurt contains up to 19g of protein per 200g pot. However, those who want to lose weight must avoid yoghurts with added sugar and opt for simple versions, perhaps to be enriched with fruit or seeds.
28. Cottage cheese
This dairy product has an abundance of protein. It also offers a healthy serving of calcium and other nutrients.
They have a reputation for being high in calories, but with a little portion control, raw or roasted dried almonds can be a high-protein snack.
Cow's milk is an excellent source of protein for people who can tolerate milk consumption. One serving contains 8 g of protein.
Lentils contain a hefty dose of plant protein and fiber. They are very convenient and can help heart health.
32. Pumpkin seeds
Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. People trying to lose weight should stay away from oil-roasted pumpkin seeds, however, and choose roasted seeds instead.
Avocados not only contain protein and heart-healthy unsaturated fats, but also good levels of fiber and nutrients, such as potassium.
Portion control is necessary, however, as avocados are very high in calories.
Pistachios are a low-calorie food that contains a large portion of protein.
In fact, one serving of pistachios contains about 6 g of protein and a large amount of other nutrients, including a high dose of B-6.
35. Chia seeds
This little seed packs more than 5g of protein per serving, along with omega-3s, fiber, and calcium. Vegans often use chia seeds as an egg substitute, and many people enjoy adding them to smoothies or salads for extra health benefits.
36. Nut butter
Nut butters, including peanut butter, are high in calories, but a controlled portion size can add unsaturated fat and a dose of protein to a person's diet. People who want to eat nut butters healthily should stick to those with no added sugar or oils.
This white fish is an excellent source of lean protein with nearly 30g of protein in half a fillet.
Asparagus gets over a quarter of its calories from protein. It's also full of nutrients, including B vitamins, and is low in carbohydrates.
This cruciferous vegetable grows in water, has a surprisingly high protein content, and contains a full day's worth of vitamin K. Adding a little watercress to salads can really maximize its health benefits.
40. Brussels sprouts
Brussels sprouts are full of protein, fiber and vitamins. A one-cup serving contains nearly 3 g of protein.
Spelled is a type of hulled wheat that has a very high protein content. Its popularity has increased and it is often available with specialty flours.
Teff is a herb that is often ground to make flour. This gluten-free food has a fairly high protein content with around 13g of protein per 100g serving.
43. Whey protein powder
Whey protein powder is used by many bodybuilders and athletes as a supplement to help increase muscle mass and strength. This powder is made from the proteins found in the liquid part of milk and can add a substantial amount of protein to a person's diet.
Beware though: It's essential for people to read labels, because whey protein is often full of sugar.