17 lists of foods high in protein for weight loss

17 lists of foods high in protein for weight loss

17 lists of foods high in protein for weight loss Previously you have not been conscious about your diet. After some time, you notice you are becoming obese. It should not be shocking because it’s all because of the food you were taking. 

Now you want to lose weight. I suggest you take protein-rich food rather than go to the gym and sweat out day and night. By following a proper protein diet, you can lose a good amount of weight. 

Proteins are a crucial part of the diet and necessary for the proper functioning of the body. Proteins are the building blocks of muscles, cartilages, and bones. Thus, a calculated protein intake is really important. Here, we have listed 17 protein-rich foods for weight loss. Keep reading! 

List of foods rich in proteins for weight loss: 

1. Eggs


While talking about protein-rich foods, eggs are the first to come to your mind. Eggs are one of the most nutrient-rich foods, including many proteins and vitamins, healthy fats, and minerals.

Egg white is packed with proteins, while yolk contains extremely important nutrients. Adding an egg to your breakfast daily will keep your hunger levels in check and provide you with good energy. 

2. Chicken breast

Free photos of Chicken breast
chicken breast

Chicken breast is a good choice to get a healthy amount of protein. A single chicken breast contains about 31 g of protein. 

You can use a chicken breast and salads to make it more filling. It is easy to cook and comes in handy. Being protein-rich, it includes a healthy amount of minerals such as Vitamin B and zinc and selenium. 

3. Almonds

Almonds, Nuts, Roasted, Salted

Almonds are nutrient-rich nuts containing vitamin E, manganese, and a good amount of protein. Almonds are plant-based proteins, and one can easily add them to side dishes for a good taste and a sufficient amount of proteins. 

Almonds are beneficial in reducing heart diseases, high cholesterol and high blood pressure. 

4. Greek yoghurt

Scoop yogurt with a spoon stock photo

One of the creamiest ways of getting a good amount of protein is Greek yoghurt. It is a special type of yogurt thick in texture and packed with protein. 

A 7-ounce serving of Greek yoghurt contains about 20 grams of protein. Thus, having a bowl of Greek yoghurt for breakfast will keep your hunger in check and eventually lead to less food intake. 

5. Milk

Free photos of Milk

Milk contains almost all the beneficial nutrients and a healthy amount of protein. It contains calcium, phosphorous, and riboflavin, which are extremely necessary for the body. 

Lactose intolerants can enjoy a variety of lactose-free products easily available in markets.  There is 3.4 g of protein present in a glass of milk. 

6. Lentils

Free photos of Pulses

Lentils are one of the richest sources of proteins. You can go for this option if you are following a vegan diet. 

Lentils include nutrients such as magnesium, potassium, iron, and copper. Thus getting a bowl of lentils will provide you with enough proteins for the day. 

7. Red meat

Flesh, Food, Beef, Steak, Enjoy

Red meat is rich in protein and nutrients. It is a good protein source but needs to keep its intake in check as consuming a lot of red meat can cause more harm than benefit. 

It is good using it once in a while for a good protein intake. 

8. Protein powders

Chocolate Protein Powder stock photo

Protein powders come in handy when you aren’t in the mood to make a proper dish but need some protein intake. You can add them to smoothies, cereals or to anything you want. Different types of protein powders are easily available in the market. Pea protein and whey protein powder are good options you can go for.

9. Quinoa

Quinoa, Grains, Seeds, Edible, Food

Quinoa is a seed that is characterized as a pseudo cereal. It’s highly rich in protein as it contains nine essential amino acids which aren’t generated in the body. Thus, it is often regarded as a complete protein. 

Using it along with porridges or grain bowls could be beneficial. 

10. Fish

Salmon, Herbs, Food, Dish, Fish, Meat

Fish is a brilliant source of protein. Along with proteins, it contains many vitamins and minerals, including vitamin B, selenium and iodine. 

Fish reduces the risk of heart diseases and thus gives you twofold benefits. 

11. Cottage cheese

Food, A Bowl, No One, Wood, Healthy
Cottage cheese

Instead of choosing the normal cheese, go for the cottage cheese. It is protein-rich yet low in fats and calories. 

Cottage cheese is as filling as eggs so you can try it for a fulfilling and satisfying meal for breakfast. 

12. Ezekiel Bread

Bread, Slices, Food, Healthy, Wheat

Ezekiel bread, unlike other bread, is made of organic whole grains and legumes and is rich in proteins, fibers, and various other nutrients.  You can have a delicious turkey sandwich with Ezekiel bread, which will energize you for the rest of the day.

13. Peanut butter

Peanut Butter, Toast, Jam, Breakfast

Peanut and peanut butter are rich in nutrients like protein, magnesium and vitamin E. peanut butter intake will make you feel full due to its high protein content. 

A slice of bread with peanut butter will make you feel fuller than any other snack, which will result in less craving for carbs. 

14. Turkey breast

Roasted Turkey stock photo
turkey breast

Turkey breasts are similar to chicken breasts, but you can use this when going for various options.

It is rich in proteins and includes very low fats and calories. It is also rich in nutrients like zinc, vitamin B12, and B6. 

A turkey sandwich for lunch will do the job. 

15. Pumpkin seeds

Core, Pumpkin Seeds, Nuts, Yellow, Fresh
Pumpkin seeds

Pumpkin seeds are delicious and protein-rich. They are highly nutritious, including minerals like magnesium, phosphorus and zinc. 

They are good plant-based proteins. You can add them to salads and other baked goods.

16. Black beans

black beans ( Urad dal, black gram, vigna mungo ) isolated on white stock photo

Black beans are coast efficient way of getting a good source of protein. It is a good plant-based protein. One cup of black beans contains about 15 grams of protein. 

They are also a brilliant source of fiber, thus worth giving a try. 

17. Oats

Flakes, Oatmeal, Oats, A Handful Of

Oats are healthy grains and are gluten-free. A cup of oats provides about 13 grams of protein. Oats are vitamin-rich and contain a soluble fibre named beta-glucan. 

A bowl of oats for breakfast is perfect for a healthy and nutritious start to the day. 

Final thoughts

Having a protein-rich diet will eventually make you feel full and provide you with enough energy to function properly. Protein-rich diet will make you feel satisfied, and as a result, you will have less food intake resulting in weight loss. Here is a list of protein-rich foods for weight loss. You can choose to fulfill your daily protein intake. 


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