Bison is becoming more available, and some people use it as a substitute for beef. One 3 oz 85 g of bison contains around People should avoid processed pork products such as bacon because they are higher in saturated fat and sodium.

One 4 oz g serving of pork contains around Turkey packs a powerful punch of protein. Cooked turkey breast can provide about Halibut is a type of white fish. It is an excellent source of lean protein, with around Below are some examples of high protein foods that are suitable for people following a vegetarian diet.

Eggs are an excellent source of protein, nutrients, and healthful fats, with 1 large egg containing about 6. 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. Not every vegetarian diet includes eggs. A lacto-ovo-vegetarian diet includes eggs and dairy.

Plain, low-fat Greek yogurt packs as much as Flavored Greek yogurts often contain a lot of added sugar, so be sure to read the nutrition label. 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.

Cottage cheese is a dairy product that has an abundance of protein. It also offers a healthful serving of calcium and other nutrients. A 4 oz g serving of cottage cheese contains around A 1 cup g serving of milk contains 8 g of protein.

Nut butters, including peanut butter and almond butter, are another quick and easy way to add protein to the diet. Use 1—2 tablespoons of nut butter on whole grain toast, in a smoothie, or as a dip for apple slices and fresh veggie sticks for a protein boost.

Whey protein powder is a supplement that is popular among bodybuilders and athletes aiming to increase muscle mass and strength.

This powder is made from proteins found in the liquid part of milk, which are left over during cheese production. It is essential for people to read the nutrition labels because whey proteins are often full of added sugar and sweeteners.

The nutrition labels can also provide information about how much protein is in that particular whey protein powder. more about the benefits of protein powder. Below are some examples of high protein foods that are suitable for people following a vegan diet.

Black beans can be an inexpensive source of protein. A person can prepare black beans in a variety of ways, making them a very versatile ingredient when preparing meals. One cup g of black beans contains around Lima beans can add variety to types of salad, stir fry, and rice bowls. A 1-cup g serving of canned lima beans provides about Broccoli is higher in protein than many other vegetables.

It is not a high protein food on its own, but a person might choose it over other vegetables if they are prioritizing protein intake.

One cup 91 g of chopped raw broccoli has around 2. This vegetable is also low in calories, with around Like broccoli, cauliflower offers a lot of protein compared to its low calorie count. One cup g of chopped cauliflower has 27 calories and 2. Also known as napa cabbage, Chinese cabbage is a vegetable that is full of antioxidants.

While it is not as high in protein as some other sources, 1 cup g of cooked napa cabbage adds 1. Oats offer about They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety of healthful foods, such as fruits and nuts.

People should read the label carefully for instant and prepared oatmeal, as they often contain high amounts of added sugars or sweeteners. Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about A person can usually find tempeh in the refrigerated produce section at the grocery store, often right next to the tofu.

Spirulina is a bacteria that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form. One cup g of spirulina contains around A person can add powdered spirulina to smoothies, salads, soups, and baked goods.

Spirulina is also available in tablet form as a dietary supplement. People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9. They are fairly easy to find in most grocery stores but can be expensive.

Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer protein, as well as additional nutrients and fiber. One cup 54 g of sun-dried tomatoes contains about 7.

Guava is a small tropical fruit with a sweet flavor. Guava is one of the most protein-rich fruits available, with about 4. It also offers additional nutrients, such as vitamin C.

Artichokes are high in fiber and offer a good amount of protein. A half-cup of cooked artichoke hearts 84 g provides about 2. This vegetable is very versatile and is suitable for use in a variety of recipes. Fresh artichokes and canned artichoke hearts are available in most grocery stores.

Peas are high in protein, fiber, and other nutrients. Frozen peas are inexpensive, easy to find, and suitable in a lot of recipes. Cooked green peas offer about 4. Chickpeas are high in protein and fiber, and full of nutrients that support heart and bone health.

Some studies have suggested that chickpeas may have a protective effect against certain cancers , such as breast cancer and colon cancer. Quinoa is one of the only complete sources of vegetarian protein. One cup g of quinoa contains around 8. It contains all nine essential amino acids , making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of protein from animal sources.

Nuts are an excellent source of healthy fats. They make a calorie-dense, protein-rich snack that can help you stay full for longer. A 1-oz serving, which is around 23 whole kernels or Lentils pack a hefty dose of plant protein and fiber.

They are very affordable and may promote heart health. One cup g of cooked lentils contains around Pumpkin seeds are full of protein and minerals, such as magnesium and selenium.

One cup 46 g of pumpkin seeds contains around In addition to just snacking on pumpkin seeds, this versatile ingredient makes an excellent topping for yogurt and oatmeal. A person can also add pumpkin seeds to granola, smoothies, and soups. In a trial of people, men who ate either lean or fatty fish as part of a weight-loss diet lost an average of 2.

However, at least in this study, women lost the same amount of weight regardless of their seafood intake:. In a small study, people who ate a large portion of spinach at lunch felt significantly full, which researchers attributed in part to the increased fiber in the meal:.

Muscle, hormones, enzymes, and other structures in your body are made up of 20 amino acids, the building blocks of protein.

Every day, old proteins are broken down. These nine amino acids must come from protein in your diet. Animal products contain all nine essential amino acids, but most plants are low in one or more of them:.

In trials, people have reported less hunger and greater fullness after meals containing eggs compared to meals without eggs:. The American Journal of Clinical Nutrition The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg DIABEGG study-a 3-mo randomized controlled trial [moderate evidence].

Your liver makes most of the cholesterol found in your blood, while dietary cholesterol contributes much less:. In most people, eating more eggs prompts the body to produce less cholesterol, resulting in stable levels in the blood:. The Journal of Nutrition Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women [randomized trial; moderate evidence].

Whey protein contains small amounts of B vitamins, calcium, and other minerals. Nutrients Soy products ameliorate obesity-related anthropometric indicators in overweight or obese Asian and non-menopausal women: a meta-analysis of randomized controlled trials [strong evidence].

Amino acids are the building blocks of protein. International Journal for Vitamin and Nutrition Research Protein turnover, ureagenesis and gluconeogenesis [overview article; ungraded]. This is based on the clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel.

You can learn more about our panel here [weak evidence]. We recognize many people successfully lose weight and reduce cravings by eating a high-fat keto diet.

If this has been your experience, you may not need to change. But if you are not meeting all your weight loss and health goals, reducing your fat intake may be an important part of getting back on track. Obesity Reviews Impact of low-carbohydrate diet on body composition: meta-analysis of randomized controlled studies [strong evidence].

Obesity Reviews The effect of dietary approaches to stop hypertension DASH diet on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials [strong evidence]. In a study conducted in an inpatient hospital ward, 20 people ate a non-calorie-restricted ultra-processed diet and non-calorie-restricted minimally processed diet for two weeks each, in random order.

The participants ate an average of calories more per day on the ultra-processed diet — entirely from carbohydrates and fats — and gained 2 pounds 0. A series of 39 experimental trials showed that this occurs in overweight, obese, and lean people alike:. PLoS One Which foods may be addictive?

Values may differ slightly from those found in other nutrition databases and on food labels. Advances in Nutrition Effects of total red meat intake on glycemic control and inflammatory biomarkers: a meta-analysis of randomized controlled trials [strong evidence].

American Journal of Clinical Nutrition Protein-enriched diet, with the use of lean red meat, combined with progressive resistance training enhances lean tissue mass and muscle strength and reduces circulating IL-6 concentrations in elderly women: a cluster randomized controlled trial [moderate evidence].

In fact, frequent egg consumption may reduce cardiovascular risk by improving the ratio of HDL to triglycerides or HDL to LDL cholesterol:. Current Opinion in Clinical Nutrition and Metabolic Care Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations [overview article; ungraded].

The American Journal of Clinical Nutrition Appetite control and biomarkers of satiety with vegetarian soy and meat-based high protein diets for weight loss in obese men: a randomized crossover trial [randomized trial; moderate evidence].

Metabolism A fish-based diet intervention improves endothelial function in postmenopausal women with type 2 diabetes mellitus: a randomized crossover trial [randomized trial; moderate evidence]. Nutrients A comparison of a pulse-based diet and the Therapeutic Lifestyle Changes diet in combination with exercise and health counselling on the cardio-metabolic risk profile in women with polycystic ovary syndrome: a randomized controlled trial [moderate evidence].

A gram serving of oysters medium, depending on type contains only grams of protein. Low carb for beginners All guides Foods Visual guides Side effects Meal plans.

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The best high protein foods for weight loss By Franziska Spritzler, RD, CDE , medical review by Dr. Bret Scher, MD Evidence based. Why high protein? Video Foods to eat What to drink What to limit What to avoid Recipes Top 8 protein foods.

Facebook Tweet Pin LinkedIn. The top 8 high protein foods Meat: chicken, beef, pork, lamb, bison, game Eggs: whole eggs, egg whites Soy: tofu, black soybeans, edamame, tempeh Fish: white fish halibut, sole, snapper, etc and fatty fish salmon, sardines, herring, etc.

Legumes: lupini beans, lentils, black beans, pinto beans Greek yogurt: nonfat, low-fat, or full-fat Shellfish: shrimp, crab, clams, lobster, mussels, scallops Protein powder: whey, egg, or plant based pea, pumpkin seed, etc. More high protein guides. How much protein should you eat? Learn how much protein to aim for each day in this guide.

Foods to eat You can generally eat as much as you want of the foods on this list. Meat and poultry Meat and poultry — such as beef, pork, chicken, and turkey — are excellent food choices as part of an overall healthy weight loss diet.

Is red meat healthy? Read our full red meat guide to find out why those concerns may not be warranted. Seafood Trout, tuna, shrimp, and crab are rich in potassium, magnesium, and iodine, among other nutrients. Non-starchy vegetables Vegetables are among the best foods to include in a healthy weight loss diet.

Eggs Eggs are a great weight loss food because they help you stay full for several hours after eating. Learn more about eggs Do you want to learn more about eggs, including why the claims that they cause health problems are based on weak science?

Read our full guide on the health benefits of eggs. How to eat eggs. Dairy products According to some studies, high protein dairy foods may provide weight loss benefits. Low carb alcohol — the best and the worst drinks.

Keto sweeteners — the best and the worst. High protein weight loss recipes. Keto chicken and mushroom casserole. Low carb "Gumbalaya". Low carb vegan Buddha bowl. Low carb beef enchiladas. Keto tuna and avocado salad.

Low carb Vietnamese pho. Keto chicken à la queen. Keto Italian chicken with basil and olives. Keto Tex-Mex casserole. Grilled pork skewers with ribbon zoodles. Keto roast chicken with broccoli and garlic butter. Popular Diet Doctor egg-based recipes:.

Scrambled eggs with basil and butter. Crustless keto broccoli and bacon quiche. Popular Diet Doctor soy-based recipes:.

Vegan tofu scramble. Low-carb vegan tempeh burger with portobello bun. Crispy marinated tofu. Fish Like meat and poultry, fish is an excellent source of protein. Popular Diet Doctor fish-based recipes:.

Keto salmon with pesto and spinach. Low-carb fish taco bowl. Keto mackerel and egg plate. Legumes Beans and other legumes can be good protein options for vegetarians and vegans. Greek yogurt When choosing yogurt, go for Greek. Popular Diet Doctor recipes featuring Greek yogurt:. Low-carb granola with yogurt and raspberries.

Fried fish with yogurt and walnut dip. Shellfish Various types of shellfish are popular because of their delicate flavor and texture. Popular Diet Doctor shellfish recipes:. Spicy shrimp salad. Grilled lobster tail with tarragon butter. Keto zucchini crab melts.

Protein powder At Diet Doctor, we recommend consuming mainly minimally processed foods. Here are three Diet Doctor recipes featuring protein powder:. Keto falafels. Low-carb vegan kebab wraps with garlic sauce. Low-carb vegan vanilla protein shake. Summary Knowing which foods are highest in protein can help you meet your protein needs.

As you can see, there are many high protein options. Choose the kinds you like, be sure to eat one or more protein serving at every meal, and try to mix it up a bit for variety.

So, take a look at your nutrition labels. Multiply the grams of protein by four and then divide by total calories to calculate the percent of protein density. Without a doubt, animal protein sources meat, fish, eggs, and dairy are going to provide the most grams of protein per calorie.

Plants just can't compare to meat when it comes to protein density. Of course, this is not to say that nut butters and whole grains are bad.

When looking at the protein content of your nutrition choices, you can follow the rule of tens. The type of protein you eat also matters, and good nutrition is about more than hitting your daily macro goals.

You should also be considering the essential nutrients that the food may or may not provide, along with less desirable components like saturated fat, trans fat, and added sugar. Each type of protein can vary widely in the nutrients and potential health benefits it provides.

Meat and poultry can contain some saturated fat, but they also provide iron, zinc, and B vitamins. Related: How to Count Macros: A Step-by-Step Guide. Fish and seafood contain healthy omega-3 fats, and can also increase your intake of zinc, iodine, vitamin D, and magnesium, while plant-based protein can include fiber, vitamin A, vitamin C, potassium, and more.

Including a variety of protein options is your best bet for getting the most well-rounded nutrition. Ultimately, the best protein sources provide high amounts of protein and beneficial nutrients per calorie.

These options are your best bet to hit your daily protein macro goals and achieve higher protein intake regularly. However, there are still some serious benefits to other proteins that provide a mixed-macro ratio.

While they may not be the most protein-dense overall, they can still contribute to greater nutritional and health benefits. Not to mention, your overall diet is not designed to be pure protein, and finding macro-balanced foods and meals that match your nutritional needs is an efficient way to get better balance overall.

This is especially true for vegans and plant-based eaters who rely on plant-based proteins that tend to also be a source of fat or carbohydrates. Related: 6 Ways to Stay Nourished as a Vegan Plus 3 Things to Not Worry About.

Certain foods are so rich in protein content that they come pretty close to being considered pure protein in our diet. This mainly includes white fish, shellfish, and some game meats. The options below are packed with protein — with little to no carbohydrates or fat — making them great options to boost your protein for the day without adding extra calories or unwanted carbs.

Lean proteins are essentially protein options that are lower in fat. This matters because fat is calorically dense 9 calories per gram and can add a significant amount of calories to your food choices if you aren't paying attention.

When looking at animal proteins in specific, opting for lean is also a way to cut out more saturated fat from your diet, with the exception of fatty fish that provides a valuable source of omega-3 fatty acids. Increased intakes of saturated fat may contribute to increased risk factors for heart disease.

Related: Eat THIS Food Every Day to Avoid the World's No. Some of the best sources of lean proteins include low-fat and fat-free dairy, skinless poultry, grass-fed meat, game meat, and a few low-carb, plant-based foods.

Even though they aren't as protein-dense or often as low in calories, nutritionally speaking, higher-fat proteins can be just as good for you as low-fat protein options. It all depends on your personal nutrition needs and dietary goals. Because fat is more calorically-dense, you can get more calories in a smaller portion size.

This is why a little healthy fat — like plant-based fat from nuts and seeds — can be a great addition to help add calories when trying to gain muscle.

But this also doesn't mean that eating high-fat foods will make you fat! Some fatty foods can be satiating, keeping your appetite in check when trying to cut calories.

Fat can also slow the absorption of protein and carbs, which may be beneficial if you are looking for long-lasting energy. Additionally, fatty proteins from fish and plant-based sources are associated with heart health benefits, and support good nutrition overall.

Quality proteins that are higher in fat and lower in carbs include nuts, seeds, nut butters, fatty fish, full-fat dairy, and some meat alternatives. While many nuts and seeds may seem like they have a higher carbohydrate content at first glance, their net carbs are actually low when you consider their high-fiber content.

Proteins that provide a source of carbohydrates include most plant-based protein sources and some dairy, like milk. The best of these options are also rich in fiber, reducing total net carb counts and providing potential health advantages, such as supporting heart health and proper digestion.

These choices tend to work great for pre- and post-workout nutrition, as they provide a good balance of fuel and muscle support. Protein supplements and protein powders are an easy way to get an extra protein boost.

If you're using protein powder for muscle-building purposes after a workout, research suggests that 20 grams or more of just about any complete protein is sufficient.

Whey, soy, and casein are often all popular choices. Casein , unlike whey, is a long-acting protein, meaning that it is absorbed more slowly over time.

Some research suggests that casein may be effective in promoting muscle growth when taken before bed. But these should be utilized as supplements, not as a replacement for a healthy meal plan. Beyond lowering your calories, what else can a diet composed of high-protein foods coupled with low-fat fare do for your health?

As it turns out, quite a bit. and Tammy Lakatos Shames, R. So long as you include ample vegetables, some fruit, a modest amount of fiber-filled, wholesome carbohydrates, and some good-for-you-fat with a high-protein, low-fat diet, it can be a sustainable, healthy diet that can help you to stay lean and protect against chronic disease.

As with all diets, there are various considerations people should keep in mind when adopting a high-protein, low-fat diet.

A healthy high-protein diet is more than just focusing on getting lean protein, says Lakatos and Shames. Here are a few of the best high-protein, low-fat foods. Snapper is a leaner fish, making it a good low-fat, high-protein option. Add in some non-fat milk for an even more protein-packed smoothie, along with your favorite fruit and some greens, like kale or spinach, she says.

Edamame provides 17 grams of protein per cup, making it a great option for those looking to increase their protein intake.

You can buy edamame pre-shelled in the refrigerator aisle, making it super convenient to toss into salads, pasta, and more. Egg whites are also a good source of selenium, which your body needs to function properly.

continues, adding that this mock meat contains iron which is important for individuals that limit their meat consumption. This fish has 20 grams of protein and less than 1 gram of fat per 3 oz. Its firmer texture makes it versatile too. You can bake, sear, grill, or roast it.

Shellfish can also be a low-fat, high-protein option. Shrimp, for instance, has 20 grams of protein per 3 oz. cooked and only 0. It saves a ton of time and fresh shrimp cooks quickly since you skip the defrost wait time.

No surprises here. Chicken breast offers 27 grams of protein per 3 oz. cooked and only 3 grams of fat. Sick of eating grilled? It tastes great smoked too. Price calls whey protein powder a great source of bioavailable, easily digestible protein. A six-ounce serving contains 17 grams of protein.

Use Greek yogurt as a swap for sour cream and mayonnaise, or as a base for salad dressings and dips. While Lakatos and Shames note that tofu is a fantastic way to get plant protein, they say you can step it up by choosing sprouted tofu.

protein powder. A half cup contains 13 grams of protein for 1 gram of fat and 90 calories. If you hate the taste of the stuff, try slathering some on toast and top with whatever vegetables you want. You have yourself an easy lunchtime sandwich.

The canned stuff, packed in water, has 20 grams of protein and 3 grams of fat in a three-ounce serving. Try it in place of grilled chicken breast or salmon in your favorite salad recipe. Its made from soybeans, like tofu. But unlike tofu, tempeh is fermented, giving it a pleasant funkiness and firmer texture.

It's great in stir-fry, but also delicious seared and stacked onto a sandwich. A four-ounce serving has 21 grams of protein for 2 grams of fat. It's a lean red meat you might overlook. A three-ounce serving of roasted bison meat contains a hefty 24 grams of protein for only 2 grams of fat.

Seek out a bison steak. Grill it up. Tenderloin is often the leanest cut in most animals, and the same holds true with the pig.

Bake or broil marinated seitan for a meaty texture, perfect for fajitas, kebabs, or burgers. Egg protein, found in egg whites and yolk, has been shown to protect skeletal muscle health and reduce calorie intake in the next meal. Fat, vitamins, and minerals are concentrated in the egg yolks.

It's best to eat the entire egg to get all these essential nutrients. Although eggs contain fat and cholesterol, eating them in moderation is not associated with heart disease. Whisk eggs with spinach or other chopped veggies to make an omelet or top a salad with chopped hard-boiled eggs. A component of both the Mediterranean and MIND Mediterranean-DASH Intervention for Neurodegenerative Delay diets, chicken is a healthy source of animal-based protein, said Kirkpatrick.

Chicken also provides a good amount of certain B vitamins and minerals like selenium and phosphorus. Choose lean cuts of chicken, such as skinless chicken breast or tenderloin, and trim visible fat.

Bake or grill chicken for a healthy protein boost, then add them to a grain and veggie salad, stir-fries, or wraps for a balanced meal. Turkey provides protein and nutrients and is especially high in tryptophan , an amino acid that helps your body make chemicals that tell your brain it's time to sleep, noted Herrington.

Turkey deli slices can be added to salads, wraps, and sandwiches. Roast whole turkey breasts in the oven or slow-cook with spices and herbs, then serve with vegetables or sweet potato. Fresh turkey is usually higher in protein compared to deli sliced turkey and light meat is leaner than dark meat.

Certain cuts of pork are lean, making them excellent sources of protein without excessive fat. These cuts include pork tenderloin and pork loin. Besides protein, pork provides a good amount of certain B vitamins, selenium , and zinc. Avoid frying pork and choose healthier cooking methods like baking, grilling, or poaching to retain leanness.

Bake a lean pork tenderloin with Brussels sprouts and potatoes for a complete meal. Combine leftover pork with black beans, corn , shredded lettuce, cilantro , lime juice, and avocado for a flavorful and satisfying salad.

Certain cuts of beef are a lean protein source, like round steak and top loin, noted Valdez. Beef also offers valuable nutrients like iron , zinc, and B vitamins. Avoid deep frying beef and opt for healthier ways to cook like grilling, baking, and sautéing. Round steak can be added to a pasta dish or served with roasted vegetables and potatoes.

Eye of round steak is especially great for stews, soup, or other dishes requiring cubed steak, said Valdez. Perfect for tuna salad and tuna rolls, tuna provides B-complex vitamins, vitamin A , vitamin D, iron, selenium, phosphorous, and essential fats, said Valdez.

Canned light tuna packed in water, skipjack, and yellowfin tuna are low in fat and deliver over 20 g of protein. Besides tuna sandwiches and salads, toss tuna with chopped tomatoes , cucumbers , and olives , on leafy greens for a refreshing salad. Salmon provides protein, heart-healthy omega-3 fat , and various nutrients.

However, some varieties are leaner compared to others, noted Herrington. For example, farmed Atlantic and king salmon contain about twice the fat as sockeye and wild salmon.

Salmon can be grilled, broiled, baked, or air-fried. Dress it up with simple flavors like lemon, salt, and pepper, or get creative with spices. Flake it on salads, pair it with rice, or add it on top of whole-grain and avocado toast.

While salmon and tuna are known for their high omega-3 content, other fish still provide omega-3 , protein, and nutrients. Lean varieties include white-colored fish like haddock, pollock, and tilapia.

Make fish tacos with grilled or air-fried fish, shredded cabbage, red onion , avocado, pico de gallo, sliced radishes, and cilantro. Shrimp is a good source of protein and nutrients like vitamin B12 , phosphorus, and choline. It's low in fat and the majority of it is healthy omega Pre-cooked shrimp, chilled, with a light cocktail sauce, is a simple way to enjoy shrimp, said Herrington.

Stir-fry shrimp with veggies, soy sauce , rice vinegar, and grated ginger and serve over rice or toss with pasta and spring vegetables for a comforting meal. The world of pasta has expanded far beyond traditional wheat-based options. Today's varieties include high-protein options made from plant proteins like edamame, lentils, and chickpeas.

High-protein pastas come in different varieties, each with a unique taste and texture, so experiment to find the one that suits you. Blend chopped tomatoes or roasted veggies with garlic , herbs like basil or oregano, and a squeeze of lemon juice for an easy flavorful sauce to go with your pasta.

High-protein bread is an effortless way to add extra protein to your diet, especially when you're in a hurry or don't feel like cooking. You can enjoy it in a simple sandwich or as toast.

These breads increase their protein content by adding protein-rich ingredients like seeds and legumes. Look out for brands that offer 5 g or more protein per slice. Protein pancake mixes can be easily incorporated into your morning routine. All you have to do is add water to the mix.

Pair your protein-powered pancakes with nutritious toppings like nuts, fruits, or yogurt. Whey protein, pea protein, or soy protein are commonly added to high-protein cereals, boosting the protein levels.

They can vary widely in their ingredients and nutritional makeup but look for those bearing protein on the label. Compare nutrition facts labels and opt for those with more fiber and fewer added sugars.

Power up your cereal with high-protein milk and add fruit, nuts, or seeds to increase fiber and healthy fat. Whether you prefer plant-based or animal-based protein powder , it's best used as a supplement to a diet rich in whole protein foods like lean meats, eggs, and legumes.

Choose powders with 3 g of fat or less per serving and avoid those with added sugars and artificial sweeteners. Blend protein powder with water or milk and smoothie ingredients for a convenient nutrition boost.

Individual recommendations for macronutrient intake vary widely and depend on factors like age, weight, activity level, and medical conditions. However, research shows that a daily intake of 1. Consult a healthcare provider like a registered dietitian for personalized recommendations.

From lean meat and eggs to legumes and protein-rich breakfast carbs, these foods deliver essential nutrients without weighing you down. Center your meals around protein and make sure to have protein-rich snacks as well, even if it's just a glass of milk or a cup of yogurt. Variety is important for nutrition and keeping your taste buds happy, so mix up your meals with different protein options.

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Am J Clin Nutr. doi: Department of Agriculture FoodData Central. Milk, nonfat, fluid, with vitamin A and vitamin D. National Institutes of Health Office of Dietary Supplements. Zinc Fact Sheet for Consumers. Vitamin B12 Fact Sheet for Consumers.

Phosphorus Fact Sheet for Consumers. National Institute of Health Office of Dietary Supplements. Potassium Fact Sheet for Consumers. Vitamin D Fact Sheet for Consumers. Calcium Fact Sheet for Consumers.

Yogurt, Greek, plain, nonfat. Marsset-Baglieri A, Fromentin G, Nau F, Airinei G, Piedcoq J, Rémond D, Barbillon P, Benamouzig R, Tomé D, Gaudichon C.

The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics. Unsweetened nutritious pea milk, original. Soymilk, light. Tofu, raw, regular, prepared with calcium sulfate.

Edamame, frozen, unprepared. Canned beans various. Vieira NM, Peghinelli VV, Monte MG, Costa NA, Pereira AG, Seki MM, Azevedo PS, Polegato BF, de Paiva SAR, Zornoff LAM, Minicucci MF. Beans comsumption can contribute to the prevention of cardiovascular disease. Clin Nutr ESPEN. Lentils, mature seeds, cooked, boiled, without salt.

Healthy food trends: beans and legumes. Peas, green, cooked, drained with salt. Quinoa, cooked. Peanut butter powder. Seitan wheat protein cubed, seitan. Eggs, Grade A, Large, egg whole.

Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health.

If the goal is to build muscle, you need to consume a caloric surplus, like in this 7 day meal plan for muscle gain. You need to eat a caloric deficit when the goal is fat loss.

Before worrying about anything else, we need to get the energy balance equation in our favor based on our goals. Total daily energy expenditure TDEE is the total amount of calories you use daily. Figuring out this number is a two-step process.

Step one is calculating basal metabolic rate BMR , the daily calories your body requires at rest. Step two is accounting for calories burned through all physical activity. This includes everything, such as walking, HIIT , circuit training , and strength training.

In this example, if this person consistently ate calories, theoretically, he would not gain or lose any weight, because this is his maintenance calories. It's important to note that this is just an equation, so it may vary a bit person-to-person.

For example, those working to build muscle mass may be able to eat more than someone who does not resistance train. Use this number as a starting point, and monitor your weight to get a more accurate sense of your maintenance. And then once you know your TDEE, it is easy to adjust your calories based on your goals.

Monitor and adjust as you go. Remember, you should never fall below 1, calories. Hate doing math? Use Trifecta's TDEE calculator. There are three macronutrients, protein, carbohydrates, and fat, which round out your healthy diet.

Here's how much you need of each. When determining protein intake, what is enough? More specifically, how much protein do you need per serving? The recommended daily allowance for protein is. To thrive, we need a little more. The standard recommendation of 1 gram of protein per pound of bodyweight is pretty accurate.

It is easy to remember and is in the range of what the current research supports 1. You can go up to as much as 2 grams or protein per pound, and if you're trying to lose weight, you may want to err on the higher side of protein recommendations to maintain muscle mass.

Once you know how many calories and protein you need to consume, the remaining calories go toward carbohydrates and fat. At this point, it comes down to personal preference. Do you want or need more carbs or fat? If you're looking for some great carb options to support muscle gain, check out this list of best food for muscles.

As far as body composition goes, if calories and protein are controlled, it doesn't matter. If fat intake is too low, you can develop vitamin deficiencies, hormone issues, and other health problems. This meant you do need to incorporate some healthy fats in your diet.

Just make sure the fat you do consume isn't too high in unhealthy saturated fat. Aim for foods with unsaturated fat, including fish, nuts, and vegetable oil. What makes a high-quality protein source? Individual protein sources are evaluated by essential amino acid composition, digestibility, and bioavailability 2.

In a research setting, the most common assessments are biological value, net protein utilization, protein efficiency ratio, and protein digestibility corrected amino acid score.

If that sounds like a foreign language, don't worry. Digging into protein rating scales is beyond the scope of this article. In the big picture, hitting your daily grams of protein is most important.

Beyond that, make sure you get in all essential amino acids, ideally with lean protein sources. All animal protein sources are complete proteins, which means they contain the full spectrum of all nine essential amino acids.

On the other hand, most non-animal and plant protein sources are incomplete, lacking one or two essential amino acids. The good news is that vegan sources can be mixed and matched to hit all essential amino acids. In addition to amino acid composition, it is a good idea to have a general awareness of the macronutrient profile of your protein sources.

Lean protein foods with low carbohydrate and fat totals make hitting your daily calorie and macronutrient targets easier to manage. If you're trying to lose weight, pairing low-fat, high-protein food with one of the best workout splits , or this great cutting workout and diet plan will help get you to your goals.

Note that the calories and macronutrient values for each food are estimates. Although the values are likely very close, even the most advanced databases are not one hundred percent accurate. However, hitting every nutrient to the nearest gram is unrealistic and unnecessary.

The macro information provided is close enough to get the job done. Egg protein is of the highest quality across all protein rating scales. With a complete amino acid profile and easy digestibility, eggs are nature's protein supplement. They happen to be loaded with vitamins and minerals, too.

So, if eggs are so great, why did we specify egg whites? One large egg has 4. All of the fat is in the yolk. By eliminating the yolk, all you are left with is protein. Egg whites are fat-free. However, it isn't that simple. The egg yolk is loaded with vitamins and minerals. Some research suggests that whole eggs outperform egg whites head to head in improving strength and reducing body fat 3.

Mix in a whole egg every two to three egg whites to get the best of both. We love including them in these delicious bulking breakfasts. There is nothing special about protein powder other than providing a convenient way to help you meet your daily protein requirements.

The good news is that protein supplements have come a long way in recent years. You no longer need to plug your nose and choke down a chalky mixture. Most protein supplements today taste great.

In fact, we highly recommend these best protein powders for their good ingredients and exceptional taste. Whey is also an excellent protein source. There are three forms of whey protein - concentrate, isolate, and hydrolysate.

Whey isolate and hydrolysate are processed to reduce fat and lactose content, leaving mainly protein. Out of the three, whey isolate is the best value.

Once you find a delicious tasting one, you may even want to go crazy and make protein coffee. When comparing casein vs. whey , the big difference between casein and whey comes down to amino acid release.

Whey is fast-digesting. Casein is slow digesting and provides amino acids to the body over more extended periods. Casein is a better option when going longer between meals, such as before bed.

Greek yogurt is higher in protein than regular yogurt. It comes in different varieties with a range of macronutrient profiles.

From a macronutrient standpoint, it is best to get low fat Greek yogurt or fat-free. You can also decide between flavored or plain. It's highly versatile, so you can add almost anything to it, which is why it's one of the foods we recommend when following the clean bulk workout and diet plan.

Similar to Greek Yogurt, it comes in a variety of options. To keep fat grams low, opt for low-fat or fat-free. Many people like to eat it with pineapple, but it tastes great with berries, bananas, and peaches. Additionally, it can be used as a substitute in recipes that call for sour cream or ricotta cheese.

If you look up a high protein diet in the dictionary, you will find a picture of a chicken breast. Chicken is the most versatile protein food in the world. There are too many ways to prepare it to count.

This lean meat is high in protein, low in fat, and relatively inexpensive. This is why chicken breast has been a staple in the bodybuilding community since the dawn of time.

It's also an ideal protein source for any body recomposition goals you may have. You can't go wrong with a meal of grilled chicken breast paired with brown rice. You do not have to wait for Thanksgiving to take advantage of the benefits of turkey.

Similarly to chicken, turkey breast is a high protein, low fat, and versatile food. You can use this as a replacement for ground beef in tacos, chili, or pasta sauce. If you're trying to lose back fat through diet and exercise, lean ground turkey will help get you there!

You can't go wrong with white fish. Tilapia, haddock, cod, snapper, grouper, and flounder are all high in protein and low in fat. A research review noted that consuming a lot of lean fish was able to improve insulin sensitivity in adults 4.

This is an interesting finding because macronutrient profiles were similar in each group. There might be an underlying benefit to lean fish consumption beyond low-fat content. Each type of white fish has a slightly different flavor, so if you don't like one, try another. Also, seafood can be cooked in many different ways.

You just have to play around with it until you find a dish you like. Add some white fish into your metabolic confusion plan , and you'll be well on your way to whatever weight loss goals you have.

If you have ever had to budget your weekly grocery bill while balancing a healthy lifestyle, you are undoubtedly familiar with tuna fish. This healthy protein is a great value and is convenient. However, since tuna is high in mercury, only consume it once or twice a week. Make sure you get tuna in water, not oil.

Most appetizer menus are void of high protein and low-fat food options. In fact, most appetizers are the opposite: low protein and high fat. However, shrimp is one exception. Shrimp is a nutritional powerhouse.

It's a high-protein, low-fat food loaded with vitamins and minerals. If you are worried about the high cholesterol content, don't be. The current research does not support the notion that dietary cholesterol increases the risk of heart disease in healthy individuals 5.

Now pair your shrimp dishes with these tips for speeding up your metabolism , and imagine the possibilities! Overall, beef is a fantastic protein source. It is high in protein and loaded with vitamins and minerals. However, most cuts of beef are high fat.

Love lean red meat and preparing to enter a bulk? Give the Vertical Diet a shot! Heavy on lean beef and rice, it's also touted as being a gut-friendly plan. Generally, bison is a leaner alternative to beef. We specified bison here, but other wild game meat would apply, including venison and elk.

Although it is still not widely accessible, as more people become aware of the health benefits of wild game meats, the demand has grown in recent years.

There was a time when vegan protein powder options were limited to soy-based products. However, in recent years, the vegan supplement space has exploded. Now you have tons of options. These are great pea protein powder options for those looking for a vegan option. Beans are a fantastic food.

A good protein source, high in fiber, and nearly fat-free. Black, pinto, lima, and kidney are all good. Add some beans to your burrito, chili, or rice bowl, and enjoy. Trust us, you'll want to keep the protein coming if muscle hypertrophy is your end goal. Lentils are high in protein and fiber and loaded with vitamins and minerals.

They make an excellent protein source for vegans and meat eaters alike. Since they contain a decent dose of carbohydrates, be mindful when combining them with other carbohydrate sources in a meal. Per serving: 35g Protein, 35g Low GI Carbs, 13g fat [ calories].

Some meal replacement shakes are great options for high-protein, low-fat foods. Instant Knockout Complete is a great example, with a whopping 35g of protein from high-quality sources, resulting in a complete amino acid profile. By being a complete meal replacement, Instant Knockout Complete provides you with everything you need for a balanced and healthy diet.

This includes all 27 essential vitamins and minerals alongside a complete macronutrient profile, including slow-release carbs to keep you at your best for as long as possible.

Instant Knockout Complete was designed by working with professional MMA coaches and fighters to provide a convenient way to lose weight without losing strength to help the athletes reach their weigh-in goals while remaining as competitive as possible.

We recommend replacing one or two meals daily with Instant Knockout Complete to help you simultaneously reach your weight loss and gym goals. You can buy Instant Knockout Complete on their website. The best thing about high protein low-fat foods is that everyone benefits from eating them.

However, people with a high daily protein count who are keeping their fat grams low benefit the most. The one downside to eating a lot of protein is the calories can add up fast if you are not careful. You don't want to hit the gym hard tackling your 7-day split only to not see any new definition because you're overeating.

Many high-protein foods also contain a lot of fat. By focusing on the 16 foods listed above, you won't have to worry about that. For most people, the amount of protein at the end of the day is most important for lean muscle.

Ensure you consistently hit your daily protein requirements before worrying about anything else. Next up in importance is protein distribution throughout the day. Try to evenly divide your protein throughout three to five meals.

For example, if your goal is grams of protein per day, you could have four meals consisting of 50 grams of protein. Lastly, protein intake around workouts. Although not as critical as daily protein or meal distribution, workout nutrition can still make a difference. Aim to have a protein-rich meal within a few hours pre and post-workout.

As far as when to take a protein shake goes, post-workout and protein before bed are both great times. Although protein intake is only one aspect of a well-constructed diet, it's the most challenging part for many people. You now have a list of the 16 best high-protein and low-fat protein foods to prioritize in your diet.

Keep in mind that this is not an exhaustive list, but these options will certainly get you started in your nutrition quest, whether that's to make high protein lunches or meal prep for weight loss. Please do not feel you need to restrict yourself to only the protein sources listed below.

Use the list as a reference, not a prescription. February 13, Read More. February 12, At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey.

Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!