Beef can be a source of lean protein — just be more strategic with the cuts you pick. According to the USDA , 3 oz of lean beef has about calories, It also has 2. Vitamin B12 is naturally found in animal products including beef, according to the NIH. Beans and legumes are lean plant-based proteins that are naturally cholesterol-free and also high in fiber , folate, and phytates, which are a plant-based antioxidant that may help reduce the risk of heart disease, high blood pressure, and certain types of cancer, says Nieves.

Per the USDA , a ½ cup of chickpeas contains about adults eat this source of lean protein daily. Legumes have been shown to reduce the risk of type 2 diabetes, lower high blood pressure, and help control weight, likely due to the dietary fiber, notes the article.

RELATED: Eating More Plant Protein Could Help You Live Longer. A cup of low-fat 1 percent milk has about calories, 8.

If you can tolerate dairy, low-fat milk is another source of lean protein. It also contains calcium for healthy bones and teeth, but you should consider low-fat versions — which are still rich in nutrients — for a lean source, says Windle.

Per the USDA , one 7-oz container has about calories, This can improve gut function, which may help ease symptoms of irritable bowel syndrome , yeast infections, eczema, and constipation, notes the Cleveland Clinic.

RELATED: A Guide for Eating Dairy When You Have Diabetes. Also, eating fish has been associated with a lower risk of diabetes. Salmon is a particularly good lean protein food choice in the seafood aisle, as a 3-oz serving has calories, A 3-oz serving of tuna has 1 g of omega-3 fatty acids, says the Cleveland Clinic.

And Kleiner says that tuna is among the highest protein sources among fish. Per the USDA , g of canned light tuna in water, with the solids drained, has 90 calories, 19 g of protein, 0.

Certain types of tuna tend to be high in mercury, though, and contain more mercury than other types of fish, per data provided by the Food and Drug Administration. In excess, mercury can lead to mercury poisoning. For women, each portion of canned tuna should be 6 oz; for men, 8 oz. RELATED: Eat the Right Fish for Your Heart Health.

Tofu is a soybean product and a staple in many vegan and vegetarian diets. Each ½-cup serving of tofu has calories, According to a research article , soy, which tofu is made from, contains isoflavones, which are antioxidants that might offer some protection against heart disease, stroke, diabetes, and cancer.

Cottage cheese is often used in lasagna and spread out on crackers. According to the USDA , a half-cup of cottage cheese has about No worries, pork can be another lean protein choice — just make sure you choose the right cut. A 4-oz pork loin has about calories, It also contains mg of potassium 8.

According to the USDA, one large whole egg has One large egg white , on the other hand, has about 17 calories, 3. Eggs are naturally high in cholesterol, so there are concerns about this breakfast staple increasing the risk of heart disease.

However, results from studies evaluating the link between eggs and heart disease have been inconsistent, says the Mayo Clinic. But although eggs may have an undeserved negative reputation, in addition to being a source of lean protein, they contain carotenoid antioxidants lutein and zeaxanthin , which might help prevent macular degeneration, explains Nieves.

A study found evidence suggesting that consuming two to four eggs per week could reduce the risk of age-related macular degeneration. According to the American Optometric Association , these carotenoids protect the eyes from high-energy light waves and promote healthy cells in the eyes.

RELATED: How to Eat Eggs for Every Meal. Per the USDA , 4 oz of raw chicken liver has calories, It also includes 10 mg of iron 55 percent of the DV , 3, mcg of vitamin A percent of the DV , and 3 mg of zinc 27 percent of the DV.

Vitamin A is good for eyesight, notes the NIH. Another good source of lean protein is edamame, which are young soybeans — a classic Japanese snack. In one study , women who were recently diagnosed with breast cancer were assigned to eat either soy protein or a placebo that resembled soy protein for two to three weeks.

After the study, the women had surgery to remove the cancer. When researchers reexamined their breast tissue, the women in the soy protein group had genetic changes that could cause cancer to regrow, suggesting that soy may stimulate breast cancer in some women.

The American Cancer Society notes the latter potential benefit. More research is needed to say one way or the other. Are you looking for a rice substitute that provides lean protein? If so, a g serving of quinoa about ¼ cup has calories, 5 g of protein, no saturated fat, and 2. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

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Canned tuna is a helpful pantry staple to keep on hand. It is shelf-stable and relatively affordable compared to many other animal protein sources. Bison meat is another excellent source of protein. Bison is lean meat, offering less fat per serving than beef.

Bison is becoming more available, and some people use it as a substitute for beef. One 3 oz 85 g of bison contains around People should avoid processed pork products such as bacon because they are higher in saturated fat and sodium. One 4 oz g serving of pork contains around Turkey packs a powerful punch of protein.

Cooked turkey breast can provide about Halibut is a type of white fish. It is an excellent source of lean protein, with around Below are some examples of high protein foods that are suitable for people following a vegetarian diet.

Eggs are an excellent source of protein, nutrients, and healthful fats, with 1 large egg containing about 6. They are also incredibly versatile. A person can prepare eggs in multiple ways such as boiled, scrambled, or poached. A person can incorporate eggs into various dishes such as types of stir fry, soup, and sandwiches for a boost of protein.

Not every vegetarian diet includes eggs. A lacto-ovo-vegetarian diet includes eggs and dairy. Plain, low-fat Greek yogurt packs as much as Flavored Greek yogurts often contain a lot of added sugar, so be sure to read the nutrition label.

For a delicious Greek yogurt breakfast or snack with no added sugars, opt for plain Greek yogurt and top with your favorite fruits, nuts, and seeds. Cottage cheese is a dairy product that has an abundance of protein. It also offers a healthful serving of calcium and other nutrients. A 4 oz g serving of cottage cheese contains around A 1 cup g serving of milk contains 8 g of protein.

Nut butters, including peanut butter and almond butter, are another quick and easy way to add protein to the diet.

Use 1—2 tablespoons of nut butter on whole grain toast, in a smoothie, or as a dip for apple slices and fresh veggie sticks for a protein boost. Whey protein powder is a supplement that is popular among bodybuilders and athletes aiming to increase muscle mass and strength.

This powder is made from proteins found in the liquid part of milk, which are left over during cheese production. It is essential for people to read the nutrition labels because whey proteins are often full of added sugar and sweeteners.

The nutrition labels can also provide information about how much protein is in that particular whey protein powder. more about the benefits of protein powder. Below are some examples of high protein foods that are suitable for people following a vegan diet.

Black beans can be an inexpensive source of protein. A person can prepare black beans in a variety of ways, making them a very versatile ingredient when preparing meals.

One cup g of black beans contains around Lima beans can add variety to types of salad, stir fry, and rice bowls. A 1-cup g serving of canned lima beans provides about Broccoli is higher in protein than many other vegetables.

It is not a high protein food on its own, but a person might choose it over other vegetables if they are prioritizing protein intake. One cup 91 g of chopped raw broccoli has around 2. This vegetable is also low in calories, with around Like broccoli, cauliflower offers a lot of protein compared to its low calorie count.

One cup g of chopped cauliflower has 27 calories and 2. Also known as napa cabbage, Chinese cabbage is a vegetable that is full of antioxidants. While it is not as high in protein as some other sources, 1 cup g of cooked napa cabbage adds 1. Oats offer about They are also a source of complex carbohydrates.

Raw oats are easy to prepare as oatmeal and people can flavor them with a variety of healthful foods, such as fruits and nuts.

People should read the label carefully for instant and prepared oatmeal, as they often contain high amounts of added sugars or sweeteners. Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about A person can usually find tempeh in the refrigerated produce section at the grocery store, often right next to the tofu.

Spirulina is a bacteria that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form. One cup g of spirulina contains around Blend peanut butter powder in a smoothie for a creamy, nutty taste, or sprinkle it on top of yogurt with fruit and granola for a layered parfait.

Seitan is a plant-based food made from cooked wheat gluten the protein in wheat. It has a savory flavor and a chewy texture and can be used in various dishes. Simmer seitan in broth and spices for deep flavor and add it to stews, curries, or noodle bowls.

Bake or broil marinated seitan for a meaty texture, perfect for fajitas, kebabs, or burgers. Egg protein, found in egg whites and yolk, has been shown to protect skeletal muscle health and reduce calorie intake in the next meal.

Fat, vitamins, and minerals are concentrated in the egg yolks. It's best to eat the entire egg to get all these essential nutrients.

Although eggs contain fat and cholesterol, eating them in moderation is not associated with heart disease. Whisk eggs with spinach or other chopped veggies to make an omelet or top a salad with chopped hard-boiled eggs. A component of both the Mediterranean and MIND Mediterranean-DASH Intervention for Neurodegenerative Delay diets, chicken is a healthy source of animal-based protein, said Kirkpatrick.

Chicken also provides a good amount of certain B vitamins and minerals like selenium and phosphorus. Choose lean cuts of chicken, such as skinless chicken breast or tenderloin, and trim visible fat.

Bake or grill chicken for a healthy protein boost, then add them to a grain and veggie salad, stir-fries, or wraps for a balanced meal. Turkey provides protein and nutrients and is especially high in tryptophan , an amino acid that helps your body make chemicals that tell your brain it's time to sleep, noted Herrington.

Turkey deli slices can be added to salads, wraps, and sandwiches. Roast whole turkey breasts in the oven or slow-cook with spices and herbs, then serve with vegetables or sweet potato.

Fresh turkey is usually higher in protein compared to deli sliced turkey and light meat is leaner than dark meat. Certain cuts of pork are lean, making them excellent sources of protein without excessive fat.

These cuts include pork tenderloin and pork loin. Besides protein, pork provides a good amount of certain B vitamins, selenium , and zinc. Avoid frying pork and choose healthier cooking methods like baking, grilling, or poaching to retain leanness.

Bake a lean pork tenderloin with Brussels sprouts and potatoes for a complete meal. Combine leftover pork with black beans, corn , shredded lettuce, cilantro , lime juice, and avocado for a flavorful and satisfying salad.

Certain cuts of beef are a lean protein source, like round steak and top loin, noted Valdez. Beef also offers valuable nutrients like iron , zinc, and B vitamins. Avoid deep frying beef and opt for healthier ways to cook like grilling, baking, and sautéing.

Round steak can be added to a pasta dish or served with roasted vegetables and potatoes. Eye of round steak is especially great for stews, soup, or other dishes requiring cubed steak, said Valdez. Perfect for tuna salad and tuna rolls, tuna provides B-complex vitamins, vitamin A , vitamin D, iron, selenium, phosphorous, and essential fats, said Valdez.

Canned light tuna packed in water, skipjack, and yellowfin tuna are low in fat and deliver over 20 g of protein. Besides tuna sandwiches and salads, toss tuna with chopped tomatoes , cucumbers , and olives , on leafy greens for a refreshing salad.

Salmon provides protein, heart-healthy omega-3 fat , and various nutrients. However, some varieties are leaner compared to others, noted Herrington. For example, farmed Atlantic and king salmon contain about twice the fat as sockeye and wild salmon.

Salmon can be grilled, broiled, baked, or air-fried. Dress it up with simple flavors like lemon, salt, and pepper, or get creative with spices. Flake it on salads, pair it with rice, or add it on top of whole-grain and avocado toast. While salmon and tuna are known for their high omega-3 content, other fish still provide omega-3 , protein, and nutrients.

Lean varieties include white-colored fish like haddock, pollock, and tilapia. Make fish tacos with grilled or air-fried fish, shredded cabbage, red onion , avocado, pico de gallo, sliced radishes, and cilantro.

Shrimp is a good source of protein and nutrients like vitamin B12 , phosphorus, and choline. It's low in fat and the majority of it is healthy omega Pre-cooked shrimp, chilled, with a light cocktail sauce, is a simple way to enjoy shrimp, said Herrington.

Stir-fry shrimp with veggies, soy sauce , rice vinegar, and grated ginger and serve over rice or toss with pasta and spring vegetables for a comforting meal.

The world of pasta has expanded far beyond traditional wheat-based options. Today's varieties include high-protein options made from plant proteins like edamame, lentils, and chickpeas.

High-protein pastas come in different varieties, each with a unique taste and texture, so experiment to find the one that suits you. Blend chopped tomatoes or roasted veggies with garlic , herbs like basil or oregano, and a squeeze of lemon juice for an easy flavorful sauce to go with your pasta.

High-protein bread is an effortless way to add extra protein to your diet, especially when you're in a hurry or don't feel like cooking. You can enjoy it in a simple sandwich or as toast. These breads increase their protein content by adding protein-rich ingredients like seeds and legumes.

Look out for brands that offer 5 g or more protein per slice. Protein pancake mixes can be easily incorporated into your morning routine. All you have to do is add water to the mix. Pair your protein-powered pancakes with nutritious toppings like nuts, fruits, or yogurt.

Whey protein, pea protein, or soy protein are commonly added to high-protein cereals, boosting the protein levels. They can vary widely in their ingredients and nutritional makeup but look for those bearing protein on the label. Compare nutrition facts labels and opt for those with more fiber and fewer added sugars.

Power up your cereal with high-protein milk and add fruit, nuts, or seeds to increase fiber and healthy fat. Whether you prefer plant-based or animal-based protein powder , it's best used as a supplement to a diet rich in whole protein foods like lean meats, eggs, and legumes.

Choose powders with 3 g of fat or less per serving and avoid those with added sugars and artificial sweeteners. Blend protein powder with water or milk and smoothie ingredients for a convenient nutrition boost. Individual recommendations for macronutrient intake vary widely and depend on factors like age, weight, activity level, and medical conditions.

However, research shows that a daily intake of 1. Consult a healthcare provider like a registered dietitian for personalized recommendations.

From lean meat and eggs to legumes and protein-rich breakfast carbs, these foods deliver essential nutrients without weighing you down. Center your meals around protein and make sure to have protein-rich snacks as well, even if it's just a glass of milk or a cup of yogurt.

Variety is important for nutrition and keeping your taste buds happy, so mix up your meals with different protein options.

Here is your list of high protein weight loss foods. Meat and poultry provide protein and many vitamins and minerals, including vitamin B12, magnesium, and potassium. And science suggests that including meat and poultry in your diet may help you lose weight.

Eat any parts that you like, including the skin and innards. Eating the whole animal is less wasteful and may be better for the environment. And while eating the skin on a chicken breast will slightly decrease its protein percentage compared to a skinless breast, you may enjoy your meal much more.

Visual guide to high protein meat and poultry. Trout, tuna, shrimp, and crab are rich in potassium, magnesium, and iodine, among other nutrients. Fatty fish, such as salmon, provide higher amounts of essential omega-3 fatty acids — which have been linked to health benefits — than other fish.

However, all kinds of fish and shellfish are nutrient powerhouses. Eating more seafood may slightly boost weight loss in some people, according to at least one study. Visual guide to high protein seafood. Leafy greens and other non-starchy vegetables that typically grow above the ground — such as cauliflower, broccoli, cucumber, and mushrooms — are high in nutrients yet very low in calories and carbohydrates.

Grill or pan-fry your veggies in olive oil, butter, or ghee. Visual guide to high protein vegetables. Eggs are a great weight loss food because they help you stay full for several hours after eating. One large egg provides just over 6 grams of protein and 1 gram of carbs. Although the egg white contains most of the protein, the golden yolk is richer in essential vitamins like vitamin A, iron, and selenium.

To get the best taste and most complete nutrition, choose whole eggs. On the other hand, egg whites are a great choice if you want to add more protein with few calories.

Visual guide to high protein eggs. According to some studies, high protein dairy foods may provide weight loss benefits. So choose the type of yogurt and cottage cheese you like best.

Whey protein supplements powders and shakes have more protein than other dairy products. What about cheese? Visual guide to high protein dairy. Legumes — beans, lentils, peas, seeds, and soy — are a good source of protein and provide other essential nutrients.

Yes, most are higher in carbs than the other foods on this list. Plus, as an excellent source of plant-based protein, legumes are perfect for vegetarian and vegan weight-loss diets. One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories.

However, they are a good option for getting more protein with fewer carbs. Visual guide to plant-based high protein foods. Drink beverages with minimal calories — preferably zero — if you want to lose weight. Depending on what you like and the way you eat, you can enjoy them in small quantities on a frequent or even daily basis.

When protein intake is low — due to being diluted by large amounts of fat, carbs, or both — people are driven to eat more in order to meet their protein needs. Our high protein recipes are marked with a blue outline around the colored carb circle so you can easily spot them.

Check out our simple, tasty, and filling high protein recipes for weight loss: Keto chicken and mushroom casserole Low carb "Gumbalaya" Low carb vegan Buddha bowl Keto Latino chicken with zucchini rice Low carb beef enchiladas Keto tuna and avocado salad Low carb Vietnamese pho Keto chicken à la queen Pork loin roast with blue cheese sprouts Keto Italian chicken with basil and olives.

Although protein is found in a wide variety of animal and plant foods, the amounts can differ quite a bit. Here are the top 8 high protein foods to choose from, along with a few ways to include them in your diet. Meat is tasty, filling, and an excellent protein source. Contrary to criticisms that have been made about red meat beef, pork and lamb , eating it on a regular basis may potentially be beneficial for weight loss, blood sugar control, and insulin resistance.

Here are the amounts of protein per grams 3. Cooking an extra portion of grilled or roasted meat for dinner and using the leftovers for lunch the next day can save time while helping you meet your protein requirements.

Popular Diet Doctor meat-based recipes: Keto Tex-Mex casserole Grilled pork skewers with ribbon zoodles Keto roast chicken with broccoli and garlic butter. Whether used in omelets, quiches, baked goods, or served alone, eggs provide high-quality protein at an affordable price.

Although often viewed as a breakfast staple, eggs are a smart protein choice anytime. Keeping a supply of hard-boiled eggs in the fridge sets you up with a great grab-and-go protein option for busy days. We realize that soy is a controversial topic.

In our food policy on soy , we discuss why the benefits may outweigh the risks of soy, especially for vegetarians and vegans. Several protein-rich soy products are low enough in net carbs to fit low-carb or keto lifestyles:. Buy a bag of frozen edamame beans and sprinkle some shelled ones into soups and salads, or steam them as a vegetable side dish.

Fried firm tofu can make a great, crispy, high protein alternative to salad croutons. Like meat and poultry, fish is an excellent source of protein. In addition, oily or fatty types are rich in essential omega-3 fatty acids, which may have some beneficial effects on health.

Good news: all kinds of fish are rich in high-quality protein and other nutrients. Here are the amounts of protein in grams 3. However, smoked, frozen, and canned fish are also great options that have longer shelf lives, take less time to prepare, and are less expensive than fresh.

Beans and other legumes can be good protein options for vegetarians and vegans. When choosing yogurt, go for Greek. In one study, a higher-protein yogurt snack reduced hunger and increased fullness more than a lower-protein yogurt snack.

However, make sure to read nutrition labels, as protein and carb counts vary from brand to brand. Try Greek yogurt as a sour cream substitute, topped with chopped nuts, or simply enjoy its creamy goodness alone.

Various types of shellfish are popular because of their delicate flavor and texture. Most are rich in high-quality protein and other essential nutrients. One notable exception is oysters, which are relatively low in protein compared to other kinds of shellfish.

While fresh shellfish is always a treat, canned varieties can be handy to keep in the pantry for a quick boost of protein. At Diet Doctor, we recommend consuming mainly minimally processed foods. So you may be surprised to see protein powder on this list.

So while we will always recommend that you choose fewer processed foods, we feel that occasionally using protein powder might make sense for some people. Plant-based protein powders include pea, pumpkin seed, and various grain and legume mixtures.

Most provide about 20 grams of protein per serving, and many are low in carbs. For more information and suggestions, see our vegan essential nutrient needs guide. Guide Our guide helps you understand what a high protein diet is and why it might help you lose weight and improve your health.

Guide Which high protein foods should you eat to lose weight? Foods that are minimally processed, filling, protein-rich, and provide maximal nutrition and satiety per calorie. Guide Have questions about high protein diets and high protein foods? We have answers! This guide is written by Franziska Spritzler, RD , Dr.

Bret Scher, MD and was last updated on November 1, It was medically reviewed by Dr. Bret Scher, MD on September 23, The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this.

Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic. All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry.

We're fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever. Read more about our policies and work with evidence-based guides , nutritional controversies , our editorial team , and our medical review board.

Should you find any inaccuracy in this guide, please email andreas dietdoctor. In a day randomized crossover study, people were allowed to eat as much as they wanted on a high-protein, normal-protein, and a low-protein diet. During the high protein portion of the trial, they consumed calories less than they did during the normal-protein and low-protein portion of the trial:.

The American Journal of Clinical Nutrition Protein leverage affects energy intake of high protein diets in humans [randomized trial; moderate evidence].

A systematic review of randomized controlled trials found that higher-protein diets tend to promote weight loss, due in part to reducing hunger and increasing satiety:. Although it may not be the same for everyone, clinical experience suggests that most people have a difficult time consistently overeating foods with a high protein percentage.

In a week weight-loss trial funded by the Beef industry, overweight women were assigned to either eat four or more lean beef servings per week or to restrict all red meats.

Despite similar weight loss of 8. Nutrients Hunger, food cravings, and diet satisfaction are related to changes in body weight during a 6-month behavioral weight loss intervention: The Beef WISE study [randomized trial; moderate evidence].

Some studies suggest that omega-3 fats may provide health benefits, or at least improve certain markers of heart health:. Metabolism A fish-based diet intervention improves endothelial function in postmenopausal women with type 2 diabetes mellitus: a randomized crossover trial [moderate evidence].

British Journal of Nutrition Dietary inclusion of salmon, herring and pompano as oily fish reduces CVD risk markers in dyslipidemic middle-aged and elderly Chinese women [randomized trial; moderate evidence].

In a trial of people, men who ate either lean or fatty fish as part of a weight-loss diet lost an average of 2. However, at least in this study, women lost the same amount of weight regardless of their seafood intake:. In a small study, people who ate a large portion of spinach at lunch felt significantly full, which researchers attributed in part to the increased fiber in the meal:.

Muscle, hormones, enzymes, and other structures in your body are made up of 20 amino acids, the building blocks of protein. Every day, old proteins are broken down. These nine amino acids must come from protein in your diet.

Animal products contain all nine essential amino acids, but most plants are low in one or more of them:. In trials, people have reported less hunger and greater fullness after meals containing eggs compared to meals without eggs:. The American Journal of Clinical Nutrition The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg DIABEGG study-a 3-mo randomized controlled trial [moderate evidence].

Your liver makes most of the cholesterol found in your blood, while dietary cholesterol contributes much less:. In most people, eating more eggs prompts the body to produce less cholesterol, resulting in stable levels in the blood:.

The Journal of Nutrition Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women [randomized trial; moderate evidence].

Whey protein contains small amounts of B vitamins, calcium, and other minerals. Nutrients Soy products ameliorate obesity-related anthropometric indicators in overweight or obese Asian and non-menopausal women: a meta-analysis of randomized controlled trials [strong evidence].

Amino acids are the building blocks of protein. International Journal for Vitamin and Nutrition Research Protein turnover, ureagenesis and gluconeogenesis [overview article; ungraded]. This is based on the clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel.

You can learn more about our panel here [weak evidence]. We recognize many people successfully lose weight and reduce cravings by eating a high-fat keto diet. If this has been your experience, you may not need to change.

A 4 ounces piece of cod has 25 grams of protein and less than calories. Shrimp is also a low-calorie source of protein, with 24 grams of protein and only calories in a 4-ounce serving. Plus, its quick-cook property and recipe versatility makes it a wonderful meal prep staple - saving you time on cooking!

Both whole eggs and egg whites are a great nutrient-dense choice - one whole egg has 7 grams of protein for only 70 calories. Choosing only egg whites will get you fewer calories and pure protein. However, whole eggs are a source of many additional vitamins and minerals that can benefit health.

Consider eating a mixture of the two. Try hard-boiled eggs as a snack, scramble an egg into your dti-fry, or top a veggie and rice bowl with a fried egg. Greek yogurt is a high-protein, low-calorie food with 11 grams of protein and only 70 calories in a 4-ounce serving.

It can be eaten as a snack, a hearty breakfast, or used as an ingredient or topping in a lot of dishes. Try Greek yogurt in place of sour cream or heavy cream in your meal prep recipes.

It is also a good source of probiotics, which are beneficial for gut health. A 4-ounce portion of cottage cheese has 14 grams of protein and only 80 calories, making it a wonderful snack or breakfast addition. Try cottage cheese paired with fruit or fresh veggies for even more nutritional benefits.

Cheese can get a bit of a bad rap in the healthy eating space, but there are lots of types of cheese to choose from and many naturally low-fat varieties can be a good option to consider - like part-skim mozzarella or goat cheese.

A 4-ounce serving of low-fat cheese has a whopping 28 grams of protein and roughly calories. Edamame or soy is a plant-based protein staple. Mostly because it is considered a complete plant protein, containing all the necessary essential amino acids in the right balance.

You can get 16 grams of protein and only calories in a 4-ounce scoop. Tofu is made from moderately processed soybeans and works as an easy meat substitute in just about anything. A 4-ounce piece of tofu is less than 90 calories and contains about 9 grams of protein. Try grilled tofu on a sandwich, crumbled tofu in a stir fry, or roasted tofu on top of a fresh salad.

Tempeh is another great low-calorie meat alternative made from wheat flour and water to provide a unique meat-like texture. It is typically eaten shredded or sliced.

Each 4-ounce serving of seitan is only calories and has 24 grams of protein. All legumes are nutrient-dense, but lentils in particular pack a lot of protein.

A 4-ounce serving of cooked lentils has 10 grams of protein for calories. Lentils are also a good source of fiber, iron, and folate. Ultimately, no single food is going to make or break your health goals. Your nutrition is impacted by what you eat and the lifestyle you lead.

However, adding more of these low-calorie high protein foods into your diet can certainly help you reach and maintain a healthy weight while providing your body with the nutrients it needs. Use this list as the protein building blocks for your meal plan by choosing at least one of these items per meal and making it the center of your dish.