Looking to shed a few pounds?

Make sure you include these protein-rich foods in your diet!

If you’re looking to lose weight, protein-rich foods are your best friends. This is because protein contains 4 calories per gram, making it the most filling and satisfying macronutrient. Research has also shown that people on low-protein diets (around 50g of protein or less) lose less weight than those on high-protein diets (more than 100g of protein per day). So make sure you include these protein-rich foods in your diet!

Top 7 Protein Rich Foods

Protein is an essential part of any weight loss plan because it makes you feel fuller for longer and keeps blood sugar levels steady, meaning you’re less likely to reach for those high-calorie snack foods. Add any of these 7 protein-rich foods to your daily menu for optimal weight loss!


In addition to being tasty, eggs are full of protein (6 grams per large egg) and essential nutrients like vitamin D. Research has shown that eating eggs for breakfast can make us feel fuller longer than other breakfast foods. Eggs also come in handy when trying to lose weight: they’re one of the cheapest ways of getting high-quality protein into our diets—including muscle-building amino acids—and they’re easy on our wallets and waistlines.

Lean Meats

People who eat higher amounts of animal proteins tend to have lower body fat levels than people who don’t. Plant-based proteins, such as beans and lentils, are good sources of protein that won’t impact your waistline as much. But if you want meat in your meal plan, aim for lean varieties: for example, top round steak has less than 10 grams of fat per three-ounce serving and is also a good source of iron.

Nut Butters

Peanut butter is one of my favorite sources of protein and healthy fats, making it an ideal snack for curbing hunger. It’s also high in Vitamin E and Magnesium, two essential nutrients for weight loss. There are several ways to prepare peanut butter:

  • Spreading it on toast or whole wheat crackers
  • Mixing it with celery stalks or apple slices
  • Mixing it into mashed banana for a tasty treat

Either way, peanut butter makes an excellent addition to any weight loss diet plan.

Beans and Legumes

Beans are an excellent addition to any weight loss diet. Low in calories, fat and cholesterol, beans also deliver fiber that helps digestion. Beans like pinto beans, black beans and kidney beans are exceptionally high in protein. One cup of cooked kidney beans has 18 percent of our daily recommended value of iron—that’s important for making red blood cells and other components of a healthy cardiovascular system.

Milk and Dairy Products

A 1/2 cup of cottage cheese is packed with nearly 20 grams of protein and only 1 gram of net carbs, making it one of our favorite high-protein snacks. Be aware that some processed cheeses may contain extra carbohydrates. When buying dairy products, stick to low- or no-fat options to keep carbs down and belly flab from piling on. Plain Greek yogurt is another excellent source, with more than 20 grams per 6 oz. Container, as are most proteins.

Low-Fat Greek Yogurt

It’s no secret that Greek yogurt is a top source of protein, but did you know that it can also help aid weight loss? One reason for Greek yogurt’s fat-burning power is its high content of probiotics. A study from Pennsylvania State University found that yoghurt made with probiotics improved blood sugar control and reduced visceral fat in people who are obese. Another reason for Greek yogurt’s ability to jumpstart weight loss is that it takes more energy for your body to digest and absorb.

Nuts, Seeds, and Oils

All nuts, seeds, and oils are packed with healthy fats to keep you feeling full. Nuts contain omega 3s and many other nutrients. Oils are suitable for cooking; add them to salads or vegetable dishes for an added boost of flavor and heart health benefits. Seeds give us fiber, folate, and minerals like iron. Include each of these nutrient-dense fats into your regular eating routine!

I’m curious, what’s your go to protein-rich food? Let me know in the comment section below ❤️



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Karin Adoni
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