20 High protein foods for weight loss

Protein is the building block for organs, muscles, and skin as well as hormones. Your body requires protein to repair and maintain tissues. It is also essential for children’s growth.

Research has shown that protein consumption can reduce your weight and abdominal fat as well as increase muscle mass and strength (1TrustedSource,2TrustedSource).

A diet that is high in protein may also help lower blood pressure, fight diabetes, and more (3Trusted Source).

The Reference Daily Allowance (RDI) for protein in women is 46 grams and for men 56 grams.


But many fitness and health professionals believe that it is more than this to be successful.

20 High protein foods for weight loss

1. Black beans

Black beans can be a cheap source of protein. Black beans can be prepared in many ways making them an excellent ingredient for preparing meals.

2. Lima beans

Some Lima beans offer about 21 gramsTrusted Source (g) of protein per 100 g serving.

3. Corn

Yellow corn has about 15.6 trusted sources of protein per cup. Additionally, corn also contains a good amount of fiber and minerals, including calcium.

4. Salmon

Salmon is considered a fatty fish, meaning it is full of omega-3 essential fatty acids. Salmon is an excellent source of protein, which can make it easier to eat healthy meals. Salmon isn’t as economical as other protein options.

5. Potatoes

Potatoes are a starchy carb with good nutrients. One medium potato with the skin on contains just over 4 trusted sources of protein. Extras on potatoes can raise the calorie count so be cautious.

6. Broccoli

One cup of raw broccoli provides almost 2.6 trusted sources of protein. It also contains various nutrients like Raw broccoli has almost 2.6gTrusted Sources of protein in one cup. It also contains a variety of nutrients, including folate and potassium. This powerful veggie is only 31 calories per serving.

7. Cauliflower

Cauliflower contains a lot of proteins, but very few calories. One cup of chopped cauliflower has 27 calories and 2 trusted sources of protein.

8. Chinese cabbage

Also known as bok choy, this vegetable gets much of its calories from protein and is full of antioxidants.

9. Eggs


Eggs are rich in proteins, nutrients, as well as good fats. Many studies have shown that eggs help to curb overeating and make people feel fuller. For example, one study trusted Source 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.

10. Beef

Beef contains high levels of protein per serving. There are many different kinds of beef that you can choose from to lose weight. People following a moderate carbohydrate diet should eat lean beef whereas a person on a low-carb diet may eat fattier beef.

11. Breast of chicken

Chicken breast is a great source of protein. Chicken breast contains the most calories when it is not accompanied by the skin. A 136 g skinless chicken breast provides around 26 trusted sources of protein.

12. Oats

Oats offer about 17 trusted sources of protein per 100g. Oats also contain complex carbohydrates. They can be prepared as an oatmeal substitute and are also easy to flavor with fruits and nuts. Prepared oatmeals should be avoided because they are often high in sugar.

13. Tuna

Tuna is a good source of protein and is widely available. Tuna also has low-calorie counts. Tuna is a healthy, lean fish that contains minimal fat. Tuna is great for salads, sandwiches, or snacking. You should be cautious with dressings like mayonnaise as they can increase unwanted calories.

14. Tempeh

Tempeh is made of soybeans, similar to tofu. However, it has a higher protein count than tofu, offering about 17 trusted Sources per half-cup. Tempeh can be difficult to find but is available in some grocery stores’ refrigerated vegetarian section.

15. Spirulina

Spirulina bacteria can be found in both salt and fresh water. You can get a lot of nutrients and proteins by using a small amount.

16. Legumes

Legumes are rich in both fiber and protein. Legumes are a good option for weight loss because they can be very filling. Some people may have trouble digesting legumes, however.

17. Hemp seeds

You can substitute croutons with hemp seeds by adding them to salads. Hemp seeds offer about 9.5 trusted sources of protein per tablespoon. These seeds are easily found in most grocery stores, but they can be costly.

18. Sun-dried tomatoes

Sun-dried tomatoes

Sun-dried tomatoes can be a wonderful addition to many dishes. They are also readily available. They provide a good source of proteins and additional nutrients as well.

19. Guava

Guava, tropical fruit is not always available. Guava is one fruit that is high in proteins. It also offers additional nutrients, such as vitamin C.

20. Artichokes

Artichokes have high fiber content and a lot of proteins. Artichokes are versatile and can be used in many different recipes. Artichokes are easy to find in grocery stores.

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