Top Lean Protein Foods You Should Eat

Protein is a macronutrient that forms the building blocks of the human body. It is necessary for the growth and repair of all tissues, along with many other functions including forming hormones and enzymes.

Going on a high-protein diet may help you tame your hunger, which could help you lose weight.

You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.

Remember, calories still count. You’ll want to make good choices when you pick your protein.

If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.

The following are some of the best high protein foods that a person can consume to help them lose weight.

1. Eggs

One medium egg has around 6g of protein in an easily digestible form. A healthy omelette is a good way to start the day and is a good recovery snack too.

[Read: 7 High-Protein Breakfasts to Power Your Morning]

2. Almonds

Almonds are a popular type of tree nut.

They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.

Protein content: 6 grams and 164 calories per ounce (28 grams)

3. Beans, Peas and Lentils

Dry beans, peas and lentils, also called pulses, are a subgroup of legumes. They average 8 grams of protein per 1/2-cup (100-gram) cooked serving and are also low in fat and high in fiber

4. Chicken breast

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, most of its calories come from protein.

One roasted chicken breast without skin contains 53 grams protein and only 284 calories


5. Tuna

This fatty fish serves up more than heart-healthy omega-3 fatty acids. A 3-ounce serving of raw tuna has 20 grams of protein, and one can of cooked tuna has a whopping 33 grams of protein. Either way, this tasty fish should be top of mind for restaurant ordering or pantry stocking.

6. Oats

Oats are among the healthiest grains available.

They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.

One cup of oats has 11 grams and 307 calories

7. Hemp seeds

People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.5 g of protein per tablespoon. They are fairly easy to find in most grocery stores but can be expensive.

[Read: 6 Ways to Lose Weight Without Counting Calories]

8. Tofu

Tofu is an especially viable protein option if you avoid animal foods. A 3-ounce serving has 9 grams of protein and 90 calories, along with fiber, iron, and calcium if it’s fortified.

Tofu comes in different textures, which you can choose based on how you plan to use it. For example, use firm or extra-firm tofu in place of meat that you’d bake, grill or sauté, but soft or silken tofu in creamy soups or desserts.

9. Lean Beef

Lean cuts of beef are those with less than 10 grams of total fat and 4.5 grams or less of saturated fat per 3.5-ounce (100-gram) cooked serving.

Beef is suitable for people on a low carb diet.

10. Cottage Cheese

Cottage cheese doesn’t get nearly enough love. At roughly 12 g of protein and 100 calories per ½ cup, it’s a satisfying midday snack and a great source of calcium.

[Read: 15 High Protein Vegetables You Need To Eat]

11. Turkey

Turkey packs a powerful punch of protein. Boneless turkey can provide about 13 g of protein per 100 g.

12. Greek yogurt

Plain, low-fat Greek yogurt packs as much as 19 g of protein in a 200g pot. People looking to lose weight should limit or avoid Greek yogurt that contains added sugar. People should opt for the plain versions instead and jazz it up with some fruit or seeds.

[Read: 7 Speedy And Effective Workouts To Get In Shape For Busy People]

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