Didn’t achieve your dream bikini body by summer? There’s never a bad time to get your weight loss journey into gear! As a new season approaches, many people are looking for effective ways to achieve a flatter stomach and feel more confident. A key component of this goal is incorporating high-protein foods into every meal. Protein not only helps build and repair muscle but also keeps you full and satisfied, aiding in weight loss. To help you on this journey, we spoke with Lainey Younkin, a registered dietitian and founder of Lainey Younkin Nutrition; Jeanette Kimszal, RDN, NLC; Dr. Matt Chalmers, health and wellness expert, author, and nutrition speaker; Trista Best, a registered dietitian at Balance One Supplements; and Catherine Gervacio, nutritionist.
These experts have shared their top high-protein food recommendations that are both delicious and beneficial for weight loss. From the creamy richness of Greek yogurt to the plant-based goodness of tofu, these foods are easy to incorporate into your daily meals. Read on to discover six high-protein foods that doctors and dietitians want you to add to your plate for a flatter stomach by fall.
1. Greek Yogurt
One protein source that Younkin recommends for weight loss is Greek yogurt. "Greek yogurt is a tasty, no-prep high protein food, especially for breakfast," she explains. "People tend to think of eggs as high in protein, but one egg only has six grams of protein, compared to 3/4 cup of yogurt, which has 15 grams of protein per serving." And, you can add fruit, nuts, or seeds on top for an even healthier meal that supports weight loss!
2. Edamame
Eating edamame is another fantastic way to get more protein and fiber into your diet. These green soybeans are not only high in protein, at 17 grams per cup, but also in fiber at 8 grams per cup. Not to mention they're delicious! You can eat edamame as a salty snack, appetizer, side, or mixed into your favorite stir fry.
"Edamame is a high-protein, plant-based option that can be enjoyed fresh or roasted. You can eat it plain as a snack or add to a stir fry," Younkin notes. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal. Protein and fiber together help suppress hunger hormones, keep you full, and aid weight loss."
3. Lean Meat
Lean proteins are especially good for anyone who wants to lose visceral fat, because they're low in fat. Including lean meats like salmon and chicken in your diet can significantly reduce the number of calories from saturated fats you intake for fats weight loss.
"Chicken and salmon are great high-protein options for dinner. One 3-ounce serving of chicken has 25 grams of protein with very little fat and no carbohydrates," Younkin says. "A 4-ounce portion of salmon has 23 grams of protein and also comes with heart-healthy omega-3 fats that help reduce inflammation." For added health benefits, she says, you can "add half a plate of non-starchy vegetables, like broccoli, and a whole grain like farro." Noted!
4. Cottage Cheese
Cottage cheese is a highly underrated protein source. It's probably not the first thing that pops into your head when you think of the best protein options, but it can seriously be a game changer, especially when it comes to breakfast. Best tells us that "a half-cup serving of cottage cheese can provide around 13 grams of protein," while remaining "relatively low in calories" at just 80 calories per serving. "[Cottage cheese is] a good option for people who are watching their calorie intake," she praises.
Plus, cottage cheese can add a great amount of nutrients to your meal. "Cottage cheese is a good source of several important nutrients, including calcium, phosphorus, selenium, and vitamin B12," Best says. "These nutrients play important roles in bone health, immune function, and overall health." Sign us up! You can even add healthy fruits to the mix for a tasty, nutritious meal.
5. Eggs
When it comes to a high-protein, weight loss-friendly breakfast, it doesn't get much better than classic eggs. You can eat them with toast, whip up a veggie-packed omelets, or cook them any other way your heart desires. Regardless of how you enjoy this breakfast staple (although some ways are healthier than others), experts say they're a great addition to your diet.
"Protein found in eggs can increase the thermal effect of food and may speed up the metabolism," Kimszal says, pointing out that one egg alone contains a whopping 6 grams of protein.
Chalmers even goes as far to call eggs "the best high-protein breakfast for fat loss," so you definitely don't want to underestimate their power. "Whether your goal is to increase muscle mass, which also increases metabolism, or just burn fat, eggs should be a major part of your diet," he says.
6. Tofu
Here's one plant-based protein you shouldn't miss out on. Not only is tofu highly versatile (it easily absorbs flavor!) and delicious, but it can also do wonders for your body. This is a great choice for anyone looking to cut back on their meat intake and go a veggie-centric route. It's especially effective at building muscle and aiding weight loss, thanks to its high protein content and low saturated fat levels.
"Tofu contains the essential amino acids to gain muscle mass, and it has a low amount of saturated fat to help shrink belly fat," Gervacio notes. "It contains about 10 grams of protein for a 100-gram serving. It only has approximately 83 calories. Tofu can be prepared in many ways. It can be stir-fried with leafy greens, cooked into scrambled tofu (instead of egg) for a vegan breakfast, or added to salads." Perfect!
