This story has been updated since it was originally published on 07/01/2023 to include more items.
Protein is one of the three primary macronutrients needed in any well-balanced diet, especially if you’re trying to lose weight. While carbs and fat each have their own functions within your weight loss eating plan, protein is particularly useful for increasing satiety, reducing overeating, and boosting your metabolism for healthy fat burn. Thankfully, you can get your protein from a variety of sources. But there are some protein sources that are naturally more nutritious than others and will allow you to reach your weight loss goals easier.
To learn more about high-protein foods for weight loss, 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. They said that as you work to improve your lifestyle, promote better health, and lose weight, Greek yogurt, lean meats, eggs, edamame, black beans, cottage cheese, and tofu are a few top protein sources that you can integrate into your diet. Find out more below!
1. Greek Yogurt
Protein, Younkin says, is one of the best nutrients for weight loss for a couple of reasons. First, protein is digested slowly. This keeps you full longer so you won't end up overeating later on. And, when you pair protein with carbohydrates, she says that it can slow the rise of blood sugar. That way, you can stay energized longer for your workouts. Protein also helps boost metabolism because it strengthens muscles and the body ends up burning twice as many calories digesting protein compared to carbs and fat.
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. Lean Meats
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!
3. 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."
4. 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. Noted!
5. Black beans
Black beans are another fantastic plant-based protein that go well in a range of delicious meals. According to Best, this powerful superfood can "pack a ton of nutrients into any meal, which is helpful when you are working to get adequate protein on a plant-based diet and also to reduce your grocery budget."
She goes on to say that "the fiber content of these beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even helps to reduce cholesterol and body weight," making them a must-have in your pantry, along with these other weight loss-friendly pantry items.
6. 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.
7. Tofu
Here's another 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!
The Bottom Line
As for how much protein you should be consuming every day, Younkin suggests, "Aim to eat at least 20-30 grams of protein per meal and pair with high-fiber carbohydrates like fruits, vegetables, and whole grains, as well as some fat like avocado, nuts, or olive oil." A meal rich in protein, fiber, and fat is essential for balancing "your blood sugar, keeps you full, and helps you not only lose weight but also keep it off."
At the end of the day, losing weight at a healthy rate is ultimately about maintaining a balanced, nutritious diet full of whole foods and limiting your intake of processed ingredients as much as possible; it's important to remember that no single food will be a miracle worker. However, eating high-protein options like Greek yogurt, lean meats, and edamame, is always a great idea for your overall health!
