A Simple Guide to Eating for Better Health
Weight Loss High Protein Food
When it comes to losing weight, one of the most important things to focus on is what you eat. While many people think of cutting calories as the key to weight loss, eating the right kinds of foods is just as important. High-protein foods, in particular, can play a big role in helping you shed pounds, build muscle, and feel full for longer periods.
Protein is an essential nutrient that your body needs for growth, repair, and overall health. It helps build and repair tissues, boosts your immune system, and supports various bodily functions. But protein can also help you manage your weight by increasing feelings of fullness and reducing hunger cravings.
Here are Weight Loss High Protein Foods
Chicken Breast
Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 100 g skinless chicken breast provides around of protein.
Chicken is versatile and can be used in many dishes, from salads to stir-fries to grilled chicken wraps. It’s a great option if you’re looking to add more protein to your meals without increasing fat intake.
Eggs
Eggs are an excellent source of protein, nutrients, and healthful fats, with 1 large egg containing about 6.3 g of proteinTrusted Source. They are also incredibly versatile.
A person can prepare eggs in multiple ways such as boiled, scrambled, or poached. A person can incorporate eggs into various dishes such as types of stir fry, soup, and sandwiches for a boost of protein.
Greek Yogurt
Greek yogurt is thicker and higher in protein compared to regular yogurt. Plain, low-fat Greek yogurt packs as much as 19.9 g of proteinTrusted Source in a 7 oz (200 g) serving. For a delicious Greek yogurt breakfast or snack with no added sugars, opt for plain Greek yogurt and top with your favorite fruits, nuts, and seeds.
Greek yogurt is great on its own or can be used as a base for smoothies, parfaits, or even salad dressings.
Tuna
Tuna is another high-protein food that’s perfect for weight loss. It’s low in calories and fat but high in protein. Tuna is an excellent and widely available source of protein. It is also a great source of heart healthy unsaturated fatty acids.
Canned tuna is a helpful pantry staple to keep on hand. It is shelf-stable and relatively affordable compared to many other animal protein sources.
Tofu
Tofu is a great plant-based source of protein, making it an excellent option for vegetarians or vegans. A 4-ounce serving of tofu contains around 10 grams of protein. It’s low in calories and fat, and it absorbs the flavors of whatever it’s cooked with, making it very versatile.
Tofu can be grilled, stir-fried, added to soups, or blended into smoothies. It’s a fantastic substitute for meat in many dishes, and it’s a great way to incorporate more plant-based protein into your diet.
Lentils
Lentils are among the richest sources of plant-based protein, making them an excellent choice if you follow a vegetarian or vegan diet. Plus, they’re loaded with other nutrients, too, including fiber, folate, magnesium, potassium, iron, copper, and manganese
Lentils are great in soups, stews, or salads. You can also make lentil-based veggie burgers or add them to rice or grain bowls for a filling, protein-rich meal.
Cottage Cheese
Cottage cheese is another excellent high-protein food that can support weight loss. A half-cup serving of low-fat cottage cheese contains around 12-15 grams of protein. It’s also a good source of calcium and can be very satisfying due to its high protein content.
You can enjoy cottage cheese on its own, mix it with fruit, or add it to savory dishes like salads or baked potatoes. It’s a simple and versatile food that can be included in many different meals.
Chia Seeds
Chia seeds are tiny but packed with nutrients, including protein. A 2-tablespoon serving contains around 4 grams of protein, along with fiber, healthy fats, and antioxidants. Chia seeds can help you feel full and satisfied for longer, which is helpful when trying to lose weight.
You can add chia seeds to smoothies, yogurt, and oatmeal, or make chia pudding by soaking them in milk or a plant-based alternative overnight.