When you’re trying to lose weight, you may think that eating as little as possible is the key. However, it’s crucial to remember that nourishing your body is vital for your overall health—including your weight loss efforts. Protein, in particular, is paramount. This macronutrient plays a key role in helping to build and repair muscles, boost metabolism, and keep you feeling fuller for longer, ultimately reducing cravings and overeating. If you’re looking to lose weight while maintaining lean muscle and burning fat, including more protein-rich foods in your daily diet is essential. Luckily, there are tons of delicious, high-protein foods to add to your plate.
In a recent TikTok, Soraya, also known as @project.s.lifestyle, a weight loss coach who has successfully lost over 25 pounds, shared 10 of her favorite high-protein foods that she includes in her weight loss journey. Whether you’re a meat eater, pescatarian, vegetarian, or vegan, there are plenty of options for everyone. Find all of Soraya’s recommendations below.
1. 93% Lean Ground Turkey
A great substitute for fattier meats, ground turkey is a lean protein option that helps keep your meals satisfying and nutritious. Soraya recommends this as a healthier alternative to ground beef, noting that "four ounces of ground turkey is 160 calories and 23 grams of protein." She suggests using this healthy swap in any pasta recipe that calls for ground beef. Yum!
2. Think Protein Bars
When you're on the go or just need an easy snack, protein bars are a quick and convenient option. Soraya’s personal favorite is the Think protein bar, particularly the brownie flavor, which contains "230 calories and 20 grams of protein." These bars are a great snack choice when you're craving something sweet but still want to stick to your weight loss goals. Sign us up!
3. Salmon
You can't go wrong with some delicious salmon. Packed with protein and healthy fats, this fatty fish is a versatile option for any diet. Soraya recommends pairing it with rice, vegetables, or mashed potatoes for a well-rounded meal. "Four ounces of salmon is 180 calories and 23 grams of protein," making it an excellent choice for a nutritious, filling meal. Not to mention a tasty one!
4. Banza Chickpea Pasta
Love pasta? It doesn't have to be unhealthy! Not only are there plenty of nutritious pasta recipes out there, but you can also swap traditional pasta made from refined carbs with this protein-packed alternative: Banza chickpea pasta. This pasta is higher in protein than regular noodles and is also plant-based. "Two ounces of this pasta is 190 calories and 11 grams of protein," making it an easy way to add more protein to your meals.
5. Tuna
Tuna is another protein-packed option that Soraya loves for its versatility and ease. "Four ounces of tuna is 120 calories and 26 grams of protein," she praises. She particularly enjoys making a tuna melt sandwich, which is both delicious and satisfying for when you're craving something hearty and healthy.
6. Quest Protein Chips
If you love to snack, don't worry. While processed foods are typically a nightmare for your health, Quest Protein Chips offer a fantastic alternative. For snack lovers who still want to keep their protein intake high, Soraya recommends Quest protein chips. These chips come in several yummy flavors and offer a satisfying crunch. "One bag is only 140 calories and 20 grams of protein," making it a guilt-free snack option.
7. Chicken Breast
Chicken breast is a classic high-protein food that can be incorporated into practically any meal. Soraya loves to chop it up and add it to pasta dishes, in particular. She notes that "Four ounces of chicken breast is 136 calories and 25 grams of protein," making it an excellent lean protein source for muscle repair and fat loss.
8. Oikos Pro Greek Yogurt
When breakfast or snack time rolls around, there's no option quite like protein-packed Greek yogurt. And when it comes to especially high-protein options, Soraya’s favorite is Oikos Pro Greek yogurt. "One serving has 140 calories and 20 grams of protein," she says, making it a great way to support your protein goals while enjoying a creamy treat.
9. Egg Whites
While egg whites may not be the most flavorful on their own, Soraya suggests mixing them with whole eggs to boost the protein content. According to her, "one cup of egg whites is 126 calories and 26 grams of protein," making it a perfect option for a protein-packed breakfast or post-workout meal.
10. Edamame Beans
Edamame beans are a great snack option that is high in protein and rich in fiber. Soraya emphasizes how surprising it is that "five ounces of these things is 189 calories and 15 grams of protein." These beans are an excellent plant-based protein source. Consider enjoying them as a snack or adding them to salads and bowls. Your body will thank you!
