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41 Trusted High Protein Foods List for Weight Loss

Eating a high-protein diet has many benefits, including building muscle, losing weight, and feeling full after a meal. While eating a lot of protein can help, eating a healthy diet is an important part of staying healthy. Eating a protein-rich diet can help people lose weight because it can help them avoid overeating. A high-protein diet can help build lean muscle when combined with exercise. Clean muscles help to burn more calories throughout the day, which in turn can help to lose weight. The following are some of the best protein foods a person can eat to help them lose weight.

High Protein Foods List for Weight Loss

Black beans

Black beans are often an inexpensive source of protein. Black beans can be prepared in a variety of ways, making them a versatile ingredient in food preparation.

Lima beans

Some Lima beans provide 21 grams (g) of protein per 100 g each.


Yellow corn contains about 15.6 g of protein per cup. In addition, corn also contains the right amount of fiber and minerals, including calcium.


Salmon is considered a fatty fish, which means it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied with food. Salmon may not be as budget-friendly as other protein options.


Potatoes have a reputation for being starchy carbs but are good sources of nutrients, including protein. One medium-sized potato with skin contains more than 4 g of protein. People should exercise caution when preparing potatoes as the extra often added to human potatoes can increase the calorie count.


One cup of raw broccoli contains 2.6 g of protein and contains various nutrients such as folate and potassium. This energy veggie has only 31 calories per cup.


Cauliflower contains a lot of protein with very few calories. One cup of chopped cauliflower contains 27 calories and 2 g of protein.

Chinese cabbage

Also known as bok choy, these vegetables are high in protein and are high antioxidants.


Eggs are an excellent source of protein, nutrients, and healthy fats. Various studies have shown that eggs can help people feel more satisfied and prevent them from overheating. For example, one study found that a group of women who ate eggs instead of bagels for breakfast felt full longer and consumed fewer calories throughout the day.


The bee provides a lot of protein at a time. There is a range of different breeds of beef to choose from for weight loss. People who follow a balanced carbohydrate diet should eat lean beef and a person with a low carb diet can eat fatty beef.

Chicken breast

Chicken breast is a small source of protein. Most of its calories come directly from protein when given outside the skin. 136 g of skinless chicken breast provides about 26 g of protein.


Oats provide about 17 g of protein per 100g each. They are also a source of complex carbohydrates. Raw oats are as easy to prepare as oatmeal and can be flavored with a variety of healthy foods, such as fruits and nuts. People should avoid oatmeals that are prepared because they usually contain extra sugar.


Tuna is an excellent and widely available source of protein which also has a low-calorie count. Tuna is a low-fat fish. Add tuna to salads, sandwiches, and snacks. Beware of extra dressing, such as mayonnaise, as this can add extra, unwanted calories.


Tempeh is a popular source of protein for vegetarians and vegetarians. Tempeh comes from beans, like tofu. However, it has a higher amount of protein than tofu, giving about 17 g per half-cup. Tempeh may not be readily available, but some grocery stores carry it in the vegetable section.


Spirulina is a bacterium that grows in fresh and saltwater. It provides nutrients and a variety of proteins from a small amount of its powdered form.


Both legumes are high in fiber and protein. This makes them a good choice as part of a weight-loss diet because they can be very filling. Some people may have trouble digesting legumes, however.

Hemp seeds

People can use hemp seeds in salads instead of croutons. Hemp seeds provide about 9.5 g of protein per tablespoon. It is very easy to find in most grocery stores but it can be expensive.

Sun-dried tomatoes

Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They provide both a good source of protein, as well as extra nutrients and fiber.


Guava is a hot fruit that can be found everywhere. Guava is one of the most protein-rich fruits. It also provides extra nutrients, such as vitamin C.


Artichokes are high in fiber and provide a good balance of protein. Artichokes do a lot of different things
and are suitable for use in a variety of recipes. Artichokes are commonly found in many grocery stores.


Peas are high in protein, fiber, and other nutrients. Peas are cheap, readily available, and can be used in many recipes.


Buffalo meat is another excellent source of protein. The buffalo is lean meat, offering less fat per meal than beef. Buffalo is now widely available, and some people use it instead of beef.


Lean pork is a good source of protein. Roasted pork and tenderloin are good food choices. People should avoid processed pork products such as bacon.


Turkey packs a powerful punch of protein. An empty turkey can provide about 13 g of protein per 100 g each.

Chicken chicks

Chickpeas are a healthy vegetable protein high in fiber, and full of nutrients that support heart and bone health. They also avoid cancer.


Quinoa is one of the only complete sources of vegetable protein. Quinoa contains all 11 amino acids needed to make a complete protein, making it an excellent choice for vegetarians, vegetarians, and vegetarians alike.

Greek yogurt

Plain, low-fat Greek yogurt with up to 19 g of protein in a 200g pot. People who want to lose weight should reduce or avoid Greek yogurt which contains extra sugar. People should choose plain versions instead and jazz with fruit or seeds.

Cottage cheese

This dairy product contains a lot of protein. It also provides healthy calcium and other nutrients.


Peanuts have a reputation for being high-calorie but with little control of the allotment, grilled or raw almonds can make a full, rich protein.


Cow’s milk is an excellent source of protein for people who can tolerate drinking milk. One ounce of milk contains 8 g of protein.


The lenses pack a large amount of plant protein and fiber. They are very expensive and can promote heart health.

Pumpkin seeds

Pumpkin seeds are rich in protein and minerals, such as magnesium and selenium. People who want to lose weight should stay away from roasted pumpkin seeds and opt for dried roasted seeds, instead.


Avocados contain healthy fats, as well as protein.
Avocados not only contain protein and heart-free sugar, but they also contain good levels of fiber and nutrients, such as potassium.

Partial control is necessary, however, because avocados are very high in calories.


Low-calorie pistachios are high in protein.

One ounce of pistachios contains about 6 g of protein and a wealth of other nutrients including a high dose of B-6.

Chia seeds

These small seeds pack more than 5 g of protein per ounce, as well as omega-3s, fiber, and calcium. Vegetables often use chia seeds instead of eggs, and many people enjoy adding them to smoothies or salads for added health benefits.

Peanut butter

Peanut butter, including peanut butter, contains a lot of calories, but a partially controlled serving can add unsweetened fats and protein to the diet. People who want to eat peanut butter should stick to those without sugar or extra oil.


This white fish is an excellent source of lean protein and about 30 g of protein in half of the fillet.


Asparagus gets more than a quarter of its calories from protein. It is also rich in nutrients, including B vitamins, and is low in carbohydrates.


These cruciferous vegetables grow in water, have an amazing high protein content, and contain a full daily amount of vitamin K. Adding some watercress to salads can greatly increase its health benefits.


Brussels sprouts are full of protein, fiber, and vitamins. Consumption of one cup contains about 3 g of protein.


Teff is the grass that is often ground to make flour. These gluten-free foods have a high protein content of about 13 g of protein per 100 g each.


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