34 Best High Protein Foods | The Ultimate List of Protein Food for Weight Loss

Why is protein important for weight loss?

So... why should you even consider high protein low fat foods in the first place?

Well, there are PLENTY of reasons to pursue a high protein diet for weight loss or any fitness goal for that matter, and I'll try to explain those reasons here!

1. Protein is satiating (filling)

Essentially, the more protein you eat, the more full you'll feel. This doesn't mean you should go crazy with your intake, but eating a high protein diet can reduce unnecessary snacking and overeating.

2. Protein has a high thermic effect

Get this, eating more protein means you will be boosting your metabolism! Awesome, right?? In simple terms, your body has to work harder to digest the protein you eat than it does for carbs and fats.

Since your body must work harder, it has to expend more energy. Essentially, your body will be burning more calories when it's digesting protein. Therefore, the more protein you eat, the more calories you'll be burning throughout the day.

3. Protein builds muscle

Of course, this only applies if you strength train (I highly recommend that you do!), but the amino acids found in protein are CRUCIAL for muscle gain.

Increasing your muscle mass is actually another way to increase the number of calories you burn throughout the day! This is because muscle tissues burn more calories than fat tissues do.

High protein foods and low-calorie dense foods have a lot of overlap, but they aren't exactly the same thing. For example, low-calorie dense foods don't always have to be high in protein, and high protein foods aren't always low in calorie density.

Here is the definition of low-calorie dense foods so that you can develop a better idea: low-calorie dense foods are those that contain fewer calories but also allow you to feel full.  

If we do a breakdown of macros and calories, we'll see that...

Carbs contain 4 calories per gram.

Fats contain 9 calories per gram.

Proteins contain 4 calories per gram.

Therefore, when wanting to lose weight, it's a good idea to avoid super fatty foods (aka high-calorie dense foods), and lean towards healthy carbs and proteins.

As you probably noticed, fats are WAY higher in calorie density than carbs and proteins are. This is why foods like bacon are generally frowned upon in diet culture.

This isn't to say that you shouldn't eat any fat at all, but you should definitely try to watch your intake. Some other examples of fatty and high-calorie dense foods include butters, oils, nuts, avocados, cheese, and ice cream.

Just know that you can absolutely still eat those things in moderation. Complete restriction is never a good idea. On the contrary, some examples of low-calorie dense foods include vegetables, lean meat and fish, fruits, and egg whites.

Meal Prep Containers

I have these exact microwavable meal prep containers and absolutely love them! They truly make healthy-eating so much easier!

Here's how much protein you should eat

There isn't a one-size-fits-all answer to this question, but there is a good general recommendation to consider.

Of course, it's always good to check with your doctor before making changes to your diet (especially if you have certain health conditions), but most sources say that consuming 0.5 to 1 gram of protein per pound of body weight daily is ideal.

Keep in mind that it's a good idea to consume closer to the higher end (1 gram per pound) if you work out and/or strength train. For example, I am a powerlifter who weighs around 185 pounds, so I aim to eat close to 185 grams of protein daily.

Though, if you aren't used to eating high amounts of protein, you may want to ease your way into it rather than jumping right in.

Below you'll find the same exact list of high-protein foods for weight loss and muscle gain, but you'll also find the approximate amount of protein per serving for each food!

The foods with an * beside them are all high-protein foods vegetarian, and those with two ** are both vegan and vegetarian.

Dry & canned high protein goods:

Refrigerated high protein foods:

Frozen high protein foods:

High-protein foods for weight loss and muscle gain

Here we'll provide 5 protein meal ideas for each breakfast, lunch, and dinner using food items from the list above.

Breakfast

Breakfast... the most important meal of the day!

Again, all meals will include at least one of the foods listed above. We have also attached some amazing recipes to the meals listed below!

Here is an awesome high-protein foods list for weight loss breakfast:

Meal 1: Greek yogurt parfait with scrambled eggs (or egg whites) 

Meal 2: Protein shake and toast topped with powdered peanut butter

Meal 3: Protein cereal with greek yogurt

Meal 4: Cottage cheese and fruit with an over-easy egg

Meal 5:  Protein smoothie with Kodiak pancakes

Feel free to mix and match these breakfast items to your liking.

However, always try to have a carb and protein together for a well-balanced breakfast (or any meal for that matter). 

Lunch

Now onto lunch! As mentioned previously, these are just some general ideas and can be mixed up to fit your personal preferences. 

Meal 1: Quinoa salad topped with chicken breast or tofu

Meal 2: Ground turkey tacos with crackers and hummus

Meal 3: Shrimp stir fry and almonds

Meal 4: Tempeh sandwich with edamame

Meal 5: Tuna salad sandwich with a protein bar

Dinner

We hope you've been liking the high protein meal ideas so far!

To finish this section off, here are some great dinner ideas:

Meal 1: Black bean spaghetti with turkey meatballs or tofu and parmesan cheese

Meal 2: Chicken, broccoli, and rice (or quinoa)

Meal 3: Chickpea pasta topped with shrimp

Meal 4: Homemade high protein pizza or Quest pizza!

Meal 5: Chicken patty with broccoli or edamame 

The takeaway

Eating a protein-filled diet has a plethora of benefits for your weight loss (and muscle gain) journey. 

Protein is filling and can prevent overeating; it has a high thermic effect and can boost your metabolism; AND it contains essential amino acids which are vital for increasing muscle mass. 

Overall, protein is awesome for reaching any health-related goal.