Just recently, I was asked “what are high protein foods for weight loss,” and truthfully, I wasn't sure at the time. Now that I've done some research on the subject, I'd like to share with you what I learned. There are many foods that are protein-rich, yet low in fat and calories. Including more protein in your regular diet can help satisfy hunger, maintain lean muscle mass, and increase metabolism.
What are High Protein Foods for Weight Loss?
During my research, I found so many foods that are high in protein, some I knew about and some I'd never even heard of. The more common foods that are easy to include in everyday diets and high in protein consist of dairy products, poultry, seafood, beans, peas, lentils, and lean beef.
What is protein?
I guess it's important to first explain what protein actually is. Protein is found in muscle, bone, skin, hair, and throughout the body's tissue. It also makes up the enzymes that boost chemical reactions and the hemoglobin that carries oxygen in the blood. Protein makes you what you are and keeps you that way. It is made from the building blocks called amino acids. Amino acids are not stored in the body, they are derived from the foods we eat. There are nine essential amino acids consisting of;
How Much Protein Does Your Body Need?
According to the National Academy of Medicine, it is recommended that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day. Narrowing it down to simpler terms, for every 20 pounds of body weight we need 7 grams of protein. For example, a person who weighs 140 pounds would need about 50 grams of protein each day. A person weighing 200 pounds would need 70 grams of protein each day.
Fat-Free Dairy Products
Low-fat or Fat-free dairy products are good sources of protein and are lower-calorie alternatives. Dairy products contain nutrients essential to our bodies, including calcium & vitamin D; two common nutrients and best know for promoting strong bones and teeth. Dairy foods provide high-quality protein, containing all nine essential amino acids recommended for the body to maintain healthy cells, organs, muscles, and systems.
Some foods to include:
- Skim or 1% low-fat milk
- Fat-free greek yogurt (17 gr. protein in 6 oz. serving)
- Cottage-Cheese (Fat-free cottage is lower in calcium, but higher in protein)
- Reduced-fat cheese
- Kefir (a fermented dairy beverage, great for adding to smoothies for extra protein)
- Soy Milk (7 gr. protein per 8 oz. serving)
Poultry & Seafood
Skinless chicken & turkey breast, varieties of fish such as flounder, tilapia, cod, halibut, and canned tuna or salmon, are high-protein foods. All of these contain essential nutrients that our body's needs such as iron, vitamin B-12, and zinc. Throughout my research, I've found some helpful information about many of these protein-rich foods that are easy to include in everyday diets. Read on and I will share more about these foods and their nutritional values.
In a 3-ounce serving of skinless chicken breast, there are 27 grams of protein, zero carbs, and only 3 grams of fat. It is a good source of B vitamins and selenium. A serving of chicken breast (the size of your palm), depending on how it's prepared, contains about 102 calories. It's also a good leftover, so I like to cook extra and use it in my salads and wraps during the week. If you are boiling or baking your chicken, save the broth in the refrigerator for another day. Once the broth is chilled, you can easily skim off the hardened fat and use the juices in soups and gravy. I learned this little trick a while back. It's amazing how much fat hardens on top of the broth; broth I used to eat as it was, with all its fat!
There are many sources of lean protein, but it's important to have a healthy balance when trying to lose weight. When you need something besides chicken, fish, lean beef, or dairy products, eat some turkey. Turkey contains all essential amino acids. It is lean meat, protein-rich, and can easily be substituted in the place of other meats. It's important to realize that different parts of the turkey contain different calorie values. Turkey is free of carbs as with chicken. Roasted turkey breast is the best part of the turkey to eat. It has fewer calories; in a 3-ounce serving, there are about 160 calories, 24 grams of protein, and 6 grams of fat. Choosing other parts of the turkey can greatly increase those values. Turkey legs, wings, and thighs are usually not as dry, but that's because they have more fat in them which increases the calories.
Egg whites are high-protein, fat-free, and cholesterol-free. One large egg white contains 3.6 grams of protein and only 17 calories. Eating the yolk is not recommended when trying to manage weight because it adds about 55 calories and 5 grams of fat. For a one-cup serving of egg whites, you will get 26 grams of protein and about 115 calories. *Scramble up some egg whites with spinach and cottage cheese and enjoy a protein-rich and nutritious breakfast. I was really impressed with how good that mixture was, that I decided to make it into an omelet. I have listed the recipe further down the page if you would like to give it a try. I'd like to know your thoughts about it.
Flounder & Tilapia
Both flounder and tilapia are lean white fish, as much as 20-25 grams of protein and 85-130 calories in a 3.5-ounce serving. They are good sources for omega-3 fatty acids making them heart-healthy and diet-friendly. These types of fish are best grilled or baked and are a great way to incorporate essential nutrients into your diet.
Codfish is packed with protein, low in calories, and has little fat. 3 ounces of cod contains 20 grams of protein and 90 calories. This is a delicious fish, a great source of B-vitamins, omega-3 fatty acids, and contains selenium, magnesium, phosphorus, and potassium.
Another great source of complete protein is halibut. One serving of halibut, about half of a fillet, gives you 42 grams of protein and 223 calories. It is also an excellent source of omega-3 fatty acids, B vitamins, and other minerals including selenium and magnesium.
Tuna is very low in calories and fat, which makes it an almost pure-protein food. It is great right out of the can, added to a salad, or included in casseroles. In a 3-ounce serving of tuna, you get 20 grams of protein with only 92 calories. It's also a good source of B-vitamins, plus minerals like magnesium, phosphorus, and potassium.
Salmon is another great fish and one of my favorites. In a 3-ounce serving, you can get as much as 23 grams of protein and about 200 calories. It contains 7 grams of fat, mostly in the form of unsaturated fatty acids such as omega-3 fatty acids. Salmon is considered a great source for protein, vitamins, and minerals; containing niacin, B-vitamins, vitamin D, selenium, magnesium, phosphorous, and potassium.
Shrimp are high in protein and low in calories, carbs, and fat. In a 3-ounce serving of shrimp, there are 17 grams of protein and only 90 calories. This is a nutrient-dense food that is rich in vitamin D, niacin, and vitamin B-12. They also contain iron, phosphorus, copper, and selenium. There are many ways to include shrimp while dieting. Boil them and eat them cold with cocktail sauce or have them on a salad, in a stir-fry, or gumbo.
Beans, Peas & Lentils
Black beans, Lima beans, White Beans, and other legumes are a great source of dietary fiber, protein, and potassium. They are low-fat, high in protein, and considered as nutrient-dense foods. I've listed several of these foods along with some nutritional benefits below. This list can help you get started with your next grocery list.
Legumes include lentils, split peas, chickpeas (also known as garbanzo beans), kidney, pinto, black and white beans. Studies have shown that legumes do not provide enough essential amino acids or protein components that your body needs to get from a regular diet, but great when combined with grains or a source of animal protein. meals with complete protein can meet your amino acid requirements. Some examples of “Complete Protein” include; black beans with eggs or brown rice, whole-wheat pita with hummus or garbanzo bean dip, split-pea soup with barley. Throw in some grilled red peppers, onions, tomatoes or corn for added nutrition and easy to include in meals and snacks throughout the day.
People commonly include black beans in salads, on nachos, and served with Mexican dishes. They are an inexpensive source of protein and delicious to eat in a variety of ways. I love eating Morning Star Farms veggie burgers; “Spicy Black Bean”. They have black beans, corn, and tomatoes in them and in one patty there is 10 grams of protein, 4 grams of fiber, 13 grams of carbs, and only 110 calories. 14% of the daily recommended amount of “complete protein”. I've included a delicious recipe further down the page that I really enjoy for, “Spicy Black Bean Burger Quesadillas.”
Lima beans are loaded with protein; 21 grams of protein in one serving of 100 grams. They can be eaten hot or cold and great when added to a salad. Lima Beans are sometimes called butter beans. If you're looking for a good source of cholesterol-lowering fiber, Lima beans are the perfect vegetable! The high-fiber content in these beans prevents blood sugar levels from rising too rapidly after a meal, making them a great choice for individuals with diabetes, insulin resistance, or hypoglycemia. Enjoy a nearly fat-free high quality “Complete Protein,” when combining Lima beans with whole grains such as rice.
Chickpeas or Garbanzo Beans
Chickpeas, also known as garbanzo beans are considered one of the best foods that suppress the appetite. They are a great source of fiber and protein along with tons of other health benefits that will help keep you full for longer. In just one cup of cooked chickpeas, there are 13 grams of fiber and 15 grams of protein!
Lean Red Meat
Lean red meat or beef is certainly very rich in protein, but choosing the right red meat is important for weight loss. If you are lucky enough to find grass-fed beef, I would certainly recommend it. It's leaner and lower in fat and calories when comparing to grain-fed beef. Grass-fed beef also has more nutritional value because it is rich in “good fat,” specifically omega-3 fatty acids, which are heart-healthy and supports brain function. I've found a list of USDA Select or “Choice” grades of lean beef, that may help you when choosing your beef.
- Flank Steak
- Cubed T-bone steak
- Rib, chuck, or rump roast
- Sirloin Tip Steak
- Top Round Steak
- Eye of Round Steak
- Bottom Round Steak
- Filet Mignon Steak
Ways to Add Extra Protein Daily
Breakfast burrito in whole grain Wellness Wrap, with scrambled egg whites, black beans, whole grain rice & salsa Vegetable Omelets with cottage cheese If you want meat; Substitute ground chicken or turkey in place of bacon or pork sausage
Green leaf salad with Romaine lettuce and Baby Spinach; add tuna, Lima beans, chickpeas & feta cheese with Raspberry Vinaigrette Dressing Whole Grain & Flax Seed Extreme Wellness Wrap with Slices of roasted chicken breast, ham, baby spinach, peppers, mushrooms, and Monterrey Jack cheese Tuna fish on whole wheat bread with creamed avocado Left over baked chicken makes a great chicken salad; check-out my recipe HERE. Black Bean Burger Quesadillas; Recipe further down the page (one of my favorites!)
Feeling Creamy Berry Yogurt; Fat-Free Plain Greek Yogurt, blueberries, Lite brown sugar, & cinnamon. Lean Beef Jerky; Click this link for “Devara's Kicken Hot Spicy Beef Jerky” 1% Cottage Cheese with tomatoes or pears
Bake or roast a whole chicken, saving the broth for later use; removing the skin before eating (Leftovers are GREAT in salads and wraps). Bake or grill halibut fish; Foil Packs make fish delicious, flaky & juicy. Serve with some whole grain rice or pasta and steamed vegetables. Vegetable soup using leftover chicken broth skimming the fat off first; add your favorite protein-rich beans, red meat, and whole-grain rice or pasta.
Protein-Rich Low Fat Recipes
Have you heard of Spicy Black Bean Quesadillas, by Morning Star Farms? I wish I could claim this recipe as my own, but it's not.
Spicy Black Bean Quesadillas
Servings = 2
29 grams Protein / 530 Calories / 51.5 g Carbs / 27 g Fat
- 1 – Morning Star Farms Spicy Black Bean Burger (9 g Protein / 110 Calories / 13 g Carbs / 4.5 g fat)
- 2 – (7- or 8-inch) Trader Joe's Reduced Carb Whole Wheat Tortillas (4 g Protein / 45 Calories / 10 g Carbs / 1.5 g fat)
- Olive Oil Non-stick cooking spray
- ½ cup shredded Colby Jack cheese or Monterrey Jack Cheese (divided) (12 g Protein / 220 Calories / 2 g Carbs / 16 g fat)
- 2/3 cup frozen whole kernel corn (thawed) ( 3 g Protein / 100 Calories / 21 g Carbs / 1 g fat)
- 2 TBSP Pico de Gallo (0 Protein / 15 Calories / 3 Carbs / 0 g fat)
- 2 TBSP guacamole (1 gr Protein / 40 Calories / 2.5 gr Carbs / 4 g fat)
Prepare Spicy Black Bean Burger patty according to package directions and crumble. Coat one side of each tortilla with cooking spray and place on a cutting board with the coated side down. Sprinkle with ¼ cup of cheese over half of each tortilla. Top cheese with a crumbled burger, corn, and Pico de Gallo (I add homemade salsa to mine as well). Fold tortillas in half, pressing gently. In a medium-size skillet, cook quesadillas over medium-low heat for 2 to 4 minutes or until light brown, turning once. Remove from skillet and cut each quesadilla into 3 wedges or triangles. Spoon small amounts of guacamole onto each one. Serve with shredded lettuce & salsa (optional) Eat and Enjoy!
Chicken Rotini Parmesan Casserole
Serving Size = 6 28 grams Protein / 321 Calories / 36 grams Carbs / 9 grams Fat/ 9 grams Fiber
- 12 ounce – Cooked Chicken Breast
- 2 TBSP – All-purpose Flour
- 2 TBSP – Butter (try to find unsalted butter)
- 10 ounces – Skim Milk
- 2 TSP – Italian Seasoning
- 2 TSP – Garlic Powder
- 1 TBSP – Parmesan Cheese, grated
- 7 ounce – Rotini Pasta, Whole Wheat
- 2 – Yellow, Orange, or Red Bell Peppers, chopped (I use the mixed snack-size sweet bell peppers that come in a bag – it's cheaper and gives you extra to snack on.)
- 1 – Zucchini or Squash, chopped
- 12 ounces – Broccoli, chopped (fresh or frozen)
- 1/3 Cup – Monterey Jack Cheese, shredded
- Olive Oil Cooking Spray
Preheat of to 350 degrees. Take a large piece of foil and layout on a cookie sheet pan. Spray foil with cooking spray. Cut chicken breast up into bite-size pieces and place on foil and seal up in the foil, similar to a foil pack. Put in the oven until chicken is done. (about 25-30 minutes) While the chicken is baking, fill a large pot 1/2 full of water and place on burner on high heat. Once the water has started to boil, pour in the pasta and turn the heat down to medium. When pasta is almost cooked (tender), add chopped broccoli and zucchini/squash to the water for the remaining time. When pasta is tender, pour into a colander to drain the water. Place contents back into the empty pot and set aside.
Using a small saucepan, melt butter. Once the butter has melted, add two tablespoons of flour using a whisk to blend. (The mixture will become very thick!) Gradually add 10 ounces of milk using the whisk until well mixed and no lumps. Simmer on low heat (so not to scorch the milk), for about 10 minutes. Add Italian seasoning, garlic powder, and parmesan cheese to the white sauce and mix well. Pour the white sauce into the pot of pasta and vegetables and blend. Using a 9 x 13″ pan or casserole dish, spray with cooking spray and pour the mixture into the pan. Top with shredded cheese, cover with foil and bake for 20 minutes or until hot. Eat & Enjoy! 🙂
Healthy Protein-Rich Wraps
24.5 grams Protein / 206 Calories / 25.45 Carbs
1 Whole Wheat & Flax Seed Wellness Wrap (4 gr. protein / 50 calories / 16 gr. carbs) 1-ounce Monterrey Jack Cheese (7 gr. protein / 70 calories / 0 carbs) 2 slices Black Forest Ham (4.2 gr. protein / 30 calories / .5 carbs) 3 slices Oven Roasted Chicken Breast (4 gr. protein / 30 calories / .5 gr. carbs) 2 tsp Spicy Brown Mustard (10 calories) 3-oz Jalapeno peppers (1.15 gr. protein / 26 calories / 5 gr. carbs) 3 or 4 slices of Cucumbers (.12 gr. protein / 3 calories / .45 gr. carbs) 3.5-oz Romaine lettuce (1 gr. protein / 17 calories / 3 gr. carbs) 3.5-oz Baby Spinach (3 gr. protein / 23 calories / 4 gr. carbs)
Place 1 tortilla wrap on foil for take-along or a plate for now. Add all the ingredients, and roll it up like a burrito. Eat & Enjoy!
The Best Homemade Chicken Salad
Serving Size = 3 Calories = 847 (per serving = 282.3) Fat = 31.18 grams (10.39 gr per serving) Carbs = 61.56 grams (20.52 gr per serving) Protein = 91.48 grams (30.49 gr per serving)
Cooked Chicken Breast 9 ounce cooked Chicken Breast, pulled (Cooklite Aero Fryer works great!) 1 Boiled Egg, Chopped 2 TBSP Sweet Pickle Relish 1/2 cup Kraft Mayo Fat Fee 1/2 cup Plain Greek Yogurt 1/3 cup Red Seedless Grapes, sliced (optional) 1 TSP Brown Spicy Mustard 1 TSP Lemon Juice 1/3 cup Chopped Onion, fine (optional) 1/3 cup Walnuts, Chopped Walnuts Italian Seasoning to taste Dash of Cayenne Red Pepper Paprika to taste Garlic Powder to taste Fresh Black Pepper & Sea Salt Xtreme Wellness by OLE, wrap (Optional = 50 additional calories not included in nutrition facts) Garnish with Lettuce, tomato, shredded cheese, and sesame seeds (These extras are not included in nutrition facts)
In a medium-size bowl, combine relish, mustard, lemon juice, seasonings, Greek yogurt, Fat-Free mayonnaise, sliced grapes, and chopped onion. Mix well with a wire whisk. Add chopped egg and blend into the mixture. Hand pull the cooked chicken breast apart into small string-like strands and add to the bowl. Blend and Chill Serve on a bed of lettuce, on a wrap, or as a sandwich. My The Best Homemade Chicken Salad is good any way you want to serve it!
Hearty Spinach & Cottage Cheese Omelet
40.6 grams Protein / 260 Calories / 16 grams Carbs
¾ cup Egg Whites (15 gr. Protein / 75 Calories / 0 gr. Carbs) 3/4 cup of 1% Cottage Cheese (21 gr. Protein / 122 Calories / 4.61 gr. Carbs) 1/4 cup of Raw Onions Chopped (.5 gr. Protein / 15 Calories / 4 gr. Carbs) 3 tbsp Mushrooms (.63 gr. Protein / 9 Calories / 1.56 gr. Carbs) 1/2 cup Spinach – cooked, OR 1 cup Spinach Raw (3 gr. Protein / 23 Calories / 3.8 gr. Carbs) 2 tbsp Salsa (.5 gr. Protein / 16 Calories / 2 gr. Carbs) Olive Oil Cooking Spray
Using a medium size frying pan, spray with olive oil cooking spray and precook spinach, onions, and mushrooms. Remove from pan and pour in 3/4 cup of egg whites. Let the egg cook for about 2 minutes. Add well drained cottage cheese, salsa, cooked onions, spinach, and mushrooms to one side of the egg. (If 3/4 cup cottage cheese is too much, you can serve the extra on the side as seen in the picture above.) Flip over the side of the egg without the ingredients, onto the other half. When it looks a little golden brown on the outside, it should be ready to serve and eat. Enjoy!
Feeling Berry Creamy Yogurt
17.4 grams Protein / 133 Calories / 15 grams Carbs
6-ounce Fat-free Plain Greek Yogurt (17 gr. Protein / 97 calories / 7.5 gr. Carbs) ¼ Cup Blueberries (Fresh or Frozen) (.4 gr. Protein / 21 calories / 4 gr. Carbs) 1 tsp Brown Sugar Lite (0 Protein / 15 calories / 4 gr. Carbs)
In a sealable jar or container, add 1/4 cup of fresh or frozen blueberries, 6 ounces of plain fat-free Greek Yogurt, and 1 teaspoon of “Lite” brown sugar. As optional preferences add cinnamon for added taste and nutrition. When using frozen berries, allow the mixture to sit in the refrigerator for about one hour so that the berries can thaw. I usually make this as my “take-a-long” snack for break time at work. Works ourt perfectly! * Frozen berries are cheaper and last much longer than fresh! Stir the mixture before eating and enjoy!
Summing Things Up
I know I've covered a lot of different foods in this article. To make things easier, I've listed all the foods below. Just copy and paste the list into notepad for your next grocery list of protein-rich foods.
Fat-Free Dairy Products
Skim or 1% low-fat milk Fat-free Greek Yogurt 1% Low-fat Cottage Cheese Low-Fat Cheese Kefir Soy Milk
Poultry & Seafood
Chicken Breast Turkey Egg Whites
Flounder and Tilapia
Cod Halibut Tuna Salmon Shrimp
Legumes; lentils, split peas, chickpeas Black Beans Lima Beans
Flank Steak Tenderloin Cubed T-Bone Steak Rib, Chuck, or Rump Roast Sirloin Tip Top Round Eye of Round Bottom Round Filet Mignon
I hope my research helped with providing information about some foods that are healthy additions to include in a regular diet to help manage weight loss. Eating foods high in protein has many benefits! More protein in diets can help with muscle building, weight loss, and satisfy hunger making you feel full for longer. Protein-rich foods help people manage their weight because it can help reduce overeating and snacking between meals. High-protein foods help build lean muscle mass when combined with exercise. Lean muscle helps to burn more calories throughout the day. Burning more calories than you eat in a day can greatly boost your goals in achieving your ideal weight. I would love to hear your thoughts on this article in the comment box below. If you have questions or suggestions, I'll respond promptly to them. Thanks so much for visiting my page. Please explore while you're here. You may find other helpful articles that you can enjoy. Wishing you the very best of Health, Devara
Wow Devara – this is such an informative post about high protein foods! I actually didn’t realise that fish was so high in protein, even though I eat it a lot – especially salmon. I am 90% vegetarian and the rest of my diet is seafood – I feel as though I get enough protein but I was found to have a low iron count so not getting enough iron-rich foods – now I take a supplement. This is a big issue for vegetarians in general, but protein is also something we really need to think about! I totally agree that diets high in protein contribute to weight loss – it just makes sense, but we also need to keep moving, especially as we age!
I’m so happy to know that you found my article informative. I struggle with low iron myself, but I’m not vegetarian. After doing research for this article about protein and how much we need, I’ve gone on at High protein, low fat diet; increasing the amount of whole grains that I eat has helped me more than anything. I feel better and I’m less constipated now.
Thanks for sharing your thoughts about protein, low iron, and fish. The three are very closely related and much needed in our diets.
Take care and I look forward to hearing from you again soon.
Best of Health,
Your post is so informative and the imagery breaks it up beautifully. A must read i believe
I hope you achieve in your area and thanks for the read. it was very enjoyable.
Thanks for visiting. I’m glad you enjoyed my article. Please explore my site and let me know if you have any questions, suggestions, or concerns. I’ll respond to them promptly.
Looking forward to hearing back from you,
This is an extremely insightful article and i am going to come back to it and share those recipes with my mom. Thanks for sharing the list of foods, that really helps when i go the next time to shop. As i love berries and yogurt i am going to first checkout Feeling Berry Creamy Yogurt recipe.
It’s good to hear from you. I’m sure you and your family will enjoy the recipes once trying them. The yogurt was a pleasant surprise. I had some plain Fat-Free Greek yogurt in the refrigerator that I used in my smoothies. It needed to be used up soon, so I through this mixture together for mine and my boyfriend’s work snack one day.
We were both very surprised at how good it was! I added an extra teaspoon of brown sugar and cinnamon to it as well! Delicious! I thought the name I came up with, “Feeling Berry Creamy Yogurt” fit this mix perfectly.
I look forward to hearing your thoughts on it if you give it a try. It’s so easy to make and inexpensive!
Best of Health,
You hit upon one of my favorites, MorningStar Farms Spicy Black Bean burgers. These are a staple of mine.
And now I have a whole new way to eat them! This is not the first recipe I’ve come across. I stumbled on one using these burgers just last week and thought it was a pretty novel idea. I mean, I was just slapping them on a whole wheat bun with some ketchup. That seems boring now, lol.
While I didn’t save that first recipe (I didn’t find it particularly appealing), I really like this one you found.
Thanks for sharing!
I haven’t seen any other recipes for using the Morningstar Farms Spicy Black Bean burgers, but will have to look. I really love this recipe in particular. They have other’s that are called the same thing, but the steps are different and more difficult. The recipe and directions I included in this article are very easy to follow.
I hope you enjoy it as much as I do. I would love to hear your thoughts about it, after you have tried it.
Best of health,
Wow so much information in here. I love all the recipes and the photo’s .As a vegan I am a bit more limited but have soy, and plenty of beans in my diet. I feel full of energy and rarely get sick so I guess all is ok.
Look forward to your next post!
I so glad you enjoyed my article, recipes, and pictures. Most of my pictures are my very own and most are straight from my kitchen. I should learn more about what a vegan diet consist of, because I know how popular it is today. Sounds like you are doing great with your health on your vegan diet. Thanks for visiting my site again.
I look forward to hearing back from you soon.
Best of health,
Hi again! I meant to ask do you believe you can get enough protein on a plant based diet? I’d be interested to hear your thoughts.
Hello again Deb,
No problem, I’ll try to help.
The answer to your question is “YES” You can get enough protein from plant based foods.
I’m not sure how much you weigh, but for every 20 pounds of body weight we need 7 grams of protein. So if you weight 130 lbs. you would need 45.5 grams; 140 lbs. 50 grams; and so forth.
I have found some excellent protein-rich foods that are vegan-friendly and can get you the protein you need in a day. I’m sure you would know how to be creative with this list so that you could mix it up and include some of all of it throughout the day. These add up to 55.5 grams of protein total!! Probably more than you need.
#1 Tofu – 1/2 cup = 10 grams protein
#2 Lentils – 1/2 cup = 9 grams protein
#3 Soy Milk – 1 cup = 8 grams protein
#4 Tempeh – 1 oz. = 7 grams protein and great source for fiber & iron (made from soybeans)
#5 Almond Butter – 2 Tbsp = 6.5 grams protein
#6 Bulgar – 1 cup = 5.5 grams of protein (hearty cereal grain)
#7 Peas – 1 cup = 5 grams protein and high in fiber
#8 Brown Rice – 1 cup = 4.5 grams protein and a great source for fiber & iron
I hope this helps! Please let me know if I can help in any other ways. I do have something in mind that might interest you if you are trying to manage your weight while being on a vegan diet. Check-out my Keto Diet supplements that really work review. I’m interested in your thoughts…
Best of health,
Very detailed and thanks so much. I try and keep to fresh healthy food where possible and avoid supplements. Most of the foods you suggest are my regulars so I guess I am doing OK. The only supplement I take is Turmeric as it helps the aches and pains from running.
You’re welcome. I’m glad to help when I can. It really does sound like you have adjusted to a healthy lifestyle that works well for you. I actually take Turmeric Plus supplement by Vita Balance. It is all natural, made in the US, and FDA approved. It contains 1200 mg of Turmeric root extract, 100 mg Turmeric Curcuminoids, and 10 mg BioPerine. I’ve written a review about it here on my site if you would like to check it out (click the link above). It might be worth comparing.
Thanks again for visiting!
Best of health,
Wow, wonderful article Devara! Lot of useful information. Just looking at these pictures makes me hungry! 🙂 Since I’m not familiar with cooking at all, I will have my wife read this article as soon as possible 🙂
I see that you putt a lot of effort in this article, and you provided us with useful directions.
Thank you for this article, I’m going to bookmark it!
Keep up with good work Devara!
Thanks for your feedback. I’m so happy to know you found my article informative. Maybe you and your wife can spend some quality time together in the kitchen by trying some of these recipes.
I would love to know what ya’ll decide to try and how you like it.
I appreciate you bookmarking my page. Means a lot! Stop by again soon for more of my great articles.
I look forward to hearing from you again soon.
Best of health,
I love what you said about how much protein is necessary. Back during my old bodybuilding days I used to think I had to take in over 300 grams per day, and there were times I took in up to 600 grams per day. This was between 2011-2015, but my intake decreased in 2014 and 2015.
I want to tell people I’ve achieved the same if not better results since I decided to slash my protein intake to around the number you’ve recommended; about .8 grams per kilo of bodyweight, but I’ve taken in as much as 1.4 grams per kilo as well, somewhere between 60-105 grams per day.
I’ve always stated the myth of our bodies needing between 1.5 and 2.0 grams of protein per pound of bodyweight per day stems from supplement manufacturers trying to sell us (mainly) low-quality protein powder. I fell for the ruse for years and I’m glad I’m no longer stressing myself out trying to hit those numbers daily.
I’m so glad you returned for another visit!
Wow! I can’t believe you used to take in so much protein! Wouldn’t too much protein cause you to gain weight? I’ve always seemed to burn the protein I take in on daily basis with my busy lifestyle, but I can’t imagine 300-600 grams of protein in one day! I only weigh 130 lbs., but still even half of that would be way too much!
I’m glad you figured it out that it wasn’t necessary to have so much protein in your diet to accomplish your goals. That was a lot!
My goal here is to share what I learn and research. I’m glad to know this article can be helpful to other’s who may have made the same mistakes as you did. Supplement manufacturers were making a killing off of you! LOL Thanks for your feedback.
When you were into body building, did you ever hear about Max Gains or Forskolin Supplements? I feel like both of these are great supplement product lines depending on the needs of the person, and would like to know your thoughts about them based on your knowledge or experience.
I look forward to hearing back from you soon.
Best of health,
Too much protein definitely can, yes, and I think it’s something few of us growing up in the “bro-science world,” as they call it, realize, and many of them never do since they’re so ingrained.
Supplement companies at the time were likely making a few-hundred a month off me, and probably close to a few-thousand a year, if not in the five-figures.
I think I have heard of Max Gains, but Forskolin doesn’t ring a bell. I’ll take a look and see what they have there!
That’s a lot of money to be spending on protein you really didn’t need. I hate that for you, but at least now you know.
Max Gains product line is more for very involved body builders, from what I can tell. If you only do the average workout for staying toned, I think Forskolin supplement would be best. Forskolin has good reviews and looked like a lot of people are using it now. I haven’t tried either of them, so my information is based off of research only.
Thanks so much for all of your feedback. I look forward to hearing back from you soon.
Best of health,
I’m so glad I found your site. There are so many mixed messages out there about losing weight. I don’t know which way to go, some say to eat fat some say it’s bad. You have some very good advice here and some great looking recipes also. I’m going to bookmark for later reference. Thanks so much for sharing.
Thanks for visiting and bookmarking my post. The recipes I have given here in this article are really good tasting and simple to make. My boyfriend and I really enjoy all of them, but recently made the Chicken Rotini Parmesan Casserole and is now one of our favorites.
I’m glad I was able to help with my researched list of high protein low fat foods. Please let me know what you think of the recipes if you try any of them. I would love to know your thoughts on them.
Best of health,
This is a very informative article. I love the recipes. I’m allergic to sea food and this has a variety that I can feel my meals easily. I have been using the Mission wraps because they are high in fiber, I will try them on the chicken salad wrap.
Thnak you! Very helpful.
It is great getting feedback of this sort! Thank you for letting me know that you found this article informative. My goal within my site is to make it easier for people to find more about foods that can help support weight loss.
I’ve had the Mission wraps that you are referring to. Great choice for high fiber wraps, although Xtreme Wellness wraps are high in fiber (11 grams!), very low in fat, carbs, and calories. It may be something you would want to try some day.
I appreciate your visit and look forward to hearing back from you soon.
Best of health,
Great to see some research into high protein, low fat foods which is what I was searching for but what blew me away was some of the recipes. I’m completely distracted by you beef jerky recipe and really like the look of the Rotini Parmesan Casserole. One question on that if I may, what sort of cheese is Monterey Jack? That’s not something I’ve seen where I live so can you suggest a more general alternative? I guess that’s two questions lol. Any way thanks for your article and thanks in advance for your answer.
So nice to have you stop by. Thanks for the feedback. I’m glad you enjoyed my article on high protein low fat foods.
To answer your questions; Monterey Jack cheese is similar to Colby and Cheddar cheese. It is commonly used in Mexican and Spanish dishes.
I’m not sure where you are from so I wouldn’t know what cheeses are available to you, but here are a few you can try to find that are also high in protein and lower in fat content, otherwise, you could just use grated or freshly shredded Parmesan cheese on top as well. It is a low calorie cheese and in just 2 Tbsp you get 3.8 grams of protein, 2.8 grams fat, .3 grams carbs, and only 42 calories. Here is a list of other options:
I hope this helps. Thanks for visiting. I look forward to hearing back from you soon.
Best of health,
I love your article on different type of high protein food for weight loss. Most of the food group you have covered here is what I enjoy to eat. Such as a great selection of wonderful choices. Can you please advice me on what would be the best way for me to cut down or completely stop eating sugary stuff on my diet? Although I follow the healthy diet route, including many of the good food you mentioned here, I very much struggle to stop consuming sugar. I know excessive sugar is harmful to me and it does contribute towards me gaining weight. I usually like to snack on a bit of chocolate or biscuit after a meal but I know I shouldn’t indulge too much on it yet I can’t help it. Any tips will be of great help. Thank you for sharing.
Thanks for your feedback. I’ll do my best to answer your question concerning sugar cravings. I generally crave sugar myself, but mostly after a workout. This is mostly due from depletion of the glycogen stored in my body. The brain tells my body that it needs sugar to replenish the glycogen.
Other reasons you may crave sugar could be from meal skipping, lack of nourishment, boredom, etc. I’m not sure of your lifestyle, so it’s hard for me to say.
Do you drink diet soda’s or use artificial sweeteners of any sort? Studies have shown that artificial sweeteners can trick the mind into thinking you ate something that is extremely sweet. This will cause your brain to crave more foods and beverages that are sweet.
Eating more fiber and lean protein along with drinking plenty of water can also help reduce cravings. I recently wrote an article, “40 Best Foods that Suppress the Appetite“. The foods list I provide there may also help you control cravings for sweets.
Please let me know if this helps, or if I can help in any other way.
I look forward to hearing back from you soon.
Best of health,