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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Best High-Protein Foods for Weight Loss 

Nutritionist Autumn Bates reveals her top picks.

FACT CHECKED BY Alek Korab
Autumn Bates
FACT CHECKED BY Alek Korab

Do you need to amp up your protein intake, but aren’t sure which to incorporate into your diet? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In one of her viral videos she discusses the 10 best high protein foods for weight loss. “Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal,” she says, maintaining they will “help you tap the fat burning and achieve your weight loss goals.”


Eggs

The first protein pick of Autumn’s is the “humble egg,” she says, noting that one egg has 6 grams of protein. “Eggs are really great per weight loss goal because it contains both protein and fat. So I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit more,” she says. She adds that there are studies that have found that “when you eat eggs for breakfast versus some other types of breakfast foods like cereal, that the eggs help people feel more full for longer.”

Salmon

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

The second protein she likes is salmon. “Three ounces of cooked salmon has about 22 grams of protein, but it also is rich in Omega-3 fatty acids that are an anti-inflammatory,” she says. She adds that it is “really rich in selenium and selenium is required for phase two liver detox. So not only do you get a lot of protein with just a bit of salmon, you also get a lot of selenium and anti-inflammatory Omega-3 fats.”

Whey Protein

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Next up, whey protein powder. “For a long time whey protein was really just seen as the protein for athletes, but there are a lot of other health benefits to whey protein other than just being a really high protein,” she explains. It is also “really high in an amino acid called cystine,” which “is also required for that phase two liver detox.”

Beef

Filet mignon. Grade A grass fed angus beef steak. Tenderloin, filet mignon, New York strip, bone in rib-eye grilled medium rare on outdoor grill. Classic American steakhouse entree favorite.Shutterstock

Next is beef. Her favorite is ground beef, “because it is so versatile and it tends to be really budget friendly. And three ounces of cooked beef has around 22 grams of protein and it's so easy to use,” she says. She opts for the 85/15, which has “just a little bit more fat and helps to boost satiety from both protein and fat” and uses it in tacos, zucchini bolognese, and zucchini lasagna.

Poultry

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

“Now the next is chicken and really any type of poultry, but chicken is probably one most people are using, maybe the other one being a bit of turkey as well,” says Autumn. “Any cut can work because chicken tends to be more lean. It is going to be a little bit higher in protein and a little bit lower in fat. So because of that, if you really struggle with satiety, you might want to cook your chicken in a little bit extra, a butter olive oil or pair it with avocado so you can make up for that slightly lower fat and make sure that you're satisfied and prevent cravings." She notes that three ounces of cooked chicken breast offers 27-28 grams of protein. “So it is pretty packed with protein.”

Full Fat Greek Yogurt

Greek yogurt in a potShutterstock

Next up is full fat Greek yogurt. “I know what you're thinking: Full fat. Isn't that not good for you? But there's actually been a lot of research lately, specifically on full fat dairy products and how it can be preventative against obesity. And what the researchers are saying is that it's likely because of both the fat as well of the protein that's in Greek yogurt or other full fat dairy products. So both of those combined help you to feel really satiated,” says Autumn. “So it can help to prevent cravings for foods that might work against your goals.” She uses it in smoothies, makes smoothie bowls, and stirs it into chia pudding. “Just one cup of Greek yogurt will give you about 20 grams of protein.”

Fermented Soy Products

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

“One of the best options for plant-based proteins are going to be fermented soy products,” Autumn claims. “Now I specifically recommend fermented soy products if you're going to use soy as a protein source because it helps to break down some of the antinutrients of soy.” From “a plant-based perspective, the highest quality protein source” is tempeh. “And you can use this in a lot of similar ways that you would ground meat. Like you can chop it up and make ground Tempe tacos added into stir fry. Really, there's a lot of easy ways to use tempeh.”

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

Next up, pork. “I actually don't talk a lot about pork on my channel mostly because I didn't grow up eating it. So I'm not used to eating it that often. But it actually is a good high quality protein source,” Autumn says. “So a common cut for pork is going to be like pork tenderloin and about three ounces cooked is going to have roughly 24 grams of complete protein.”

Cottage Cheese

cottage cheese in a wooden bowlShutterstock

One of her “absolute favorite proteins” is cottage cheese. “It's really rich in protein. Just about one cup will have anywhere between 24 to 28 grams of protein. That's a lot with just one cup,” she says, adding that it's a full fat dairy product that offers a lot of the same perks as Greek yogurt. “Just make sure that you check the ingredients and that you're not getting something that has any added sugar,” she says.

Anchovies and Sardines

Grilled sardineShutterstock

Last one on her list is anchovies and sardines. She notes that they are “really rich in Omega-3 fats,” and that there is research finding that fish oil “can actually help to reduce abdominal fats,” she says. “So not only do you get protein, which is really important for body recomposition, you also get the beneficial Omega-3 fats or the fish oil.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Copyright Doctor Mike Diamonds/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever felt like you're doing everything right with your diet and training but still not seeing the results you want? You're not alone. Dr. Mike Diamonds has been there, too, and he's cracked the code to getting lean—especially when starting at higher body fat percentages.

As a medical doctor with a background in biochemistry and microbiology, Dr. Diamonds transformed his own body before becoming a pro bodybuilder. "I built my physique exactly the same way I've done for my clients over the last decade," says Dr. Diamonds. His scientific approach has helped thousands achieve their fitness goals, and now he's sharing his most underrated protein sources that can easily add 100 grams of protein to your daily intake.

Ready to discover game-changing protein options that no one is talking about? These foods will revolutionize your diet plan and help you build muscle while losing fat.

The Golden Formula for Getting Lean

The science is clear, according to Dr. Diamonds: "To build muscle and lose fat, you need to eat a high protein diet, 30 to 50 grams per meal, multiplied by caloric deficit plus weightlifting." The problem? Most people aren't consuming enough protein throughout the day.

Instead of focusing on the usual suspects like chicken breast, steak, protein powder, and Greek yogurt, Dr. Diamonds is revealing 10 underrated protein sources that can transform your results.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

1. Reduced Carb Wraps: The Diet Game-Changer

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

"I promise you, I would not be in the shape that I am right now without this meal, because it made my diet feel like not a diet," reveals Dr. Diamonds about his favorite reduced-carb wraps.

With 7.6 grams of protein and only 10.7 grams of carbs per wrap (compared to regular wraps with just 3 grams of protein and 23 grams of carbs), these wraps provide incredible nutrition stats. Dr. Diamonds personally gets 30.4 grams of protein daily from these wraps alone.

The versatility is what makes them truly special—add any protein source and you can easily reach 60+ grams of protein in a single meal.

2. Shellfish: Compact Protein Powerhouses

Frozen, boiled shrimp. Texture King prawns background. Seafood on the counter. Fish market. Close-up shot of seafood. Photo of shrimp in a supermarket. Wholesale of seafood. High quality photoShutterstock

"When you want to pick a snack, there should be at least 10 grams of protein per 100 calories," Dr. Diamonds advises. Shrimp over-delivers with 11 grams of protein per 100 calories.

You only need about 3.5 ounces (100 grams) of shrimp to hit 25 grams of protein, making it perfect for those who struggle to eat large volumes of food. Dr. Diamonds often orders shellfish at restaurants to stay within his macros while feeling satisfied.

Beyond protein, these shellfish contain healthy fats, zinc, vitamin B12, and iron, making them nutritional powerhouses.

3. Biltong: The Ultimate Protein Snack

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

"In America, you guys call it jerky, in South Africa, we call it biltong," explains Dr. Diamonds about his favorite protein snack. "I like calling jerky the timid version of biltong."

This South African dried meat provides an incredible 20 grams of protein per 100 calories—double Dr. Diamonds' recommended protein-to-calorie ratio. Just 43 grams (1.5 ounces) delivers 20 grams of protein.

Dr. Diamonds suggests replacing typical desk snacks like nuts with biltong for a protein boost, and serving it when friends come over instead of calorie-dense dips.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

4. Lentils: Plant-Based Protein Champion

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Though Dr. Diamonds admits lentils are his "least favorite option" on the list, he included them for plant-based eaters. Lentils provide 8 grams of protein per 100 calories.

What makes lentils valuable despite the higher carb content is their impressive nutrient profile. "They're loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese," notes Dr. Diamonds, who particularly enjoys them in soup form.

5. Edamame: The Complete Protein Snack

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

"It's impossible for restaurants when you order edamame to add unnecessary oils and sauces—you just need salt to give it flavor," says Dr. Diamonds about this convenient protein option.

Half a cup provides 17 grams of protein, and as Dr. Diamonds points out, edamame is a complete protein containing all nine essential amino acids our bodies cannot produce.

Rich in fiber, edamame helps control blood sugar and supports digestive health. Dr. Diamonds highlights its versatility: "You can eat it on its own, add it to salads, stir-fries, or in your wraps."

6. Egg Whites: The Lean Protein Source

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

While whole eggs are nutritional powerhouses, Dr. Diamonds explains why egg whites deserve special attention when trying to get lean: "Four whole eggs contain 28 grams of protein, 2 carbs and 21 grams of fat, which is a total of 312 calories. But if you had eight egg whites, that gives you the same amount of protein, but minus all the carbs and no fats and only 137 calories."

The versatility of egg whites makes them indispensable—scrambled, on toast, in omelets, or even in high-protein French toast. "You have to have it," insists Dr. Diamonds.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

7. Smoked Ham and Deli Meats: Convenient Protein

Sliced pork ham for sandwiches over boardShutterstock

"When I'm dieting and I just need a quick protein source, when I just need to grab something in the fridge, I'll take a pack of these," Dr. Diamonds shares about his go-to convenience protein.

Delivering 16.4 grams of protein per 100 calories, smoked ham and deli meats like chicken and turkey breast are protein-packed options you can take anywhere. Dr. Diamonds recommends adding them to English muffins, toast, burgers, or scrambled eggs.

8. Protein Ice Cream: The Healthy Indulgence

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

"You have to have protein ice cream in your diet as part of that 20% of flexible foods," advises Dr. Diamonds. "It feels like a cheat code. It feels like you're cheating, but it's even better than a protein bar."

Dr. Diamonds recommends brands like Yasso, Halo Top, Arctic Zero, and Skinny Calm for store-bought options. For homemade versions, he suggests using a Ninja Creamy to transform protein shakes into delicious frozen treats.

"Just because of this, they can stay lean year round," Dr. Diamonds says about his clients who incorporate protein ice cream into their diets.

9. Protein Milk: The Daily Staple Upgrade

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

"We have milk with almost everything," Dr. Diamonds points out, making protein-enhanced milk an easy way to boost your daily intake. Brands like Fairlife and Barbell offer high-protein milk varieties.

This simple swap works for coffee, shakes, cereal, and any recipe calling for milk. Dr. Diamonds notes that protein milk helped his mother meet her protein needs while recovering from dental surgery.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

10. Canned Tuna: The Forgotten Protein Superfood

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Dr. Diamonds calls canned tuna "the ugly stepchild" of protein sources, but emphasizes its incredible value: "In just eight ounces of canned tuna in water, you can hit 50 grams of protein."

The versatility is impressive—tuna pasta, tuna with rice, tuna with egg whites on toast, or simply eaten from the can. "Canned tuna is so underrated, and I should probably add it more into my foods," admits Dr. Diamonds.

For improved flavor, he suggests mixing it with fat-free mayo and adding it to rice or various snacks.

Conclusion: Protein Is Your Secret Weapon

Weightlifter clapping hands and preparing for workout at a gym. Focus on dustShutterstock

Adding these 10 underrated protein sources to your diet can dramatically increase your daily protein intake without feeling like you're on a restrictive diet. Dr. Diamonds emphasizes that consistent protein consumption, combined with a caloric deficit and weightlifting, is the formula for success when trying to get lean.

Whether you're starting at 30% body fat or just looking to shed those last few pounds, these protein options will help fuel your transformation. Try incorporating just a few of these foods into your weekly meal plan and watch as your body begins to change.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Looking to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.


Make Cottage Cheese Your New Go-To Protein Source

"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Transform Your Meals with Eggs and Egg Whites

Fresh chicken eggsShutterstock

Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.

Stock Up on Canned Fish for Quick Protein

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."

Use Greek Yogurt as Your Protein-Rich Kitchen Staple

Eating delicious natural yogurt at white tiled table, closeupShutterstock

According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Make Ground Bison Your Weeknight Protein Solution

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.

Simple Tips for Protein Success

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.

The Science Behind Protein Needs

Teaspoon in the boiled chicken egg body with liquid yolk in the woman hands close-upShutterstock

According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.

Why Protein Matters After 40

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Choosing the Right Protein Sources

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you need to amp up your protein intake, but aren’t sure which to incorporate into your diet? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In one of her viral videos she discusses the 10 best high protein foods for weight loss. “Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal,” she says, maintaining they will “help you tap the fat burning and achieve your weight loss goals.”


Eggs

The first protein pick of Autumn’s is the “humble egg,” she says, noting that one egg has 6 grams of protein. “Eggs are really great per weight loss goal because it contains both protein and fat. So I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit more,” she says. She adds that there are studies that have found that “when you eat eggs for breakfast versus some other types of breakfast foods like cereal, that the eggs help people feel more full for longer.”

Salmon

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

The second protein she likes is salmon. “Three ounces of cooked salmon has about 22 grams of protein, but it also is rich in Omega-3 fatty acids that are an anti-inflammatory,” she says. She adds that it is “really rich in selenium and selenium is required for phase two liver detox. So not only do you get a lot of protein with just a bit of salmon, you also get a lot of selenium and anti-inflammatory Omega-3 fats.”

Whey Protein

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Next up, whey protein powder. “For a long time whey protein was really just seen as the protein for athletes, but there are a lot of other health benefits to whey protein other than just being a really high protein,” she explains. It is also “really high in an amino acid called cystine,” which “is also required for that phase two liver detox.”

Beef

Filet mignon. Grade A grass fed angus beef steak. Tenderloin, filet mignon, New York strip, bone in rib-eye grilled medium rare on outdoor grill. Classic American steakhouse entree favorite.Shutterstock

Next is beef. Her favorite is ground beef, “because it is so versatile and it tends to be really budget friendly. And three ounces of cooked beef has around 22 grams of protein and it's so easy to use,” she says. She opts for the 85/15, which has “just a little bit more fat and helps to boost satiety from both protein and fat” and uses it in tacos, zucchini bolognese, and zucchini lasagna.

Poultry

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

“Now the next is chicken and really any type of poultry, but chicken is probably one most people are using, maybe the other one being a bit of turkey as well,” says Autumn. “Any cut can work because chicken tends to be more lean. It is going to be a little bit higher in protein and a little bit lower in fat. So because of that, if you really struggle with satiety, you might want to cook your chicken in a little bit extra, a butter olive oil or pair it with avocado so you can make up for that slightly lower fat and make sure that you're satisfied and prevent cravings." She notes that three ounces of cooked chicken breast offers 27-28 grams of protein. “So it is pretty packed with protein.”

Full Fat Greek Yogurt

Greek yogurt in a potShutterstock

Next up is full fat Greek yogurt. “I know what you're thinking: Full fat. Isn't that not good for you? But there's actually been a lot of research lately, specifically on full fat dairy products and how it can be preventative against obesity. And what the researchers are saying is that it's likely because of both the fat as well of the protein that's in Greek yogurt or other full fat dairy products. So both of those combined help you to feel really satiated,” says Autumn. “So it can help to prevent cravings for foods that might work against your goals.” She uses it in smoothies, makes smoothie bowls, and stirs it into chia pudding. “Just one cup of Greek yogurt will give you about 20 grams of protein.”

Fermented Soy Products

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

“One of the best options for plant-based proteins are going to be fermented soy products,” Autumn claims. “Now I specifically recommend fermented soy products if you're going to use soy as a protein source because it helps to break down some of the antinutrients of soy.” From “a plant-based perspective, the highest quality protein source” is tempeh. “And you can use this in a lot of similar ways that you would ground meat. Like you can chop it up and make ground Tempe tacos added into stir fry. Really, there's a lot of easy ways to use tempeh.”

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

Next up, pork. “I actually don't talk a lot about pork on my channel mostly because I didn't grow up eating it. So I'm not used to eating it that often. But it actually is a good high quality protein source,” Autumn says. “So a common cut for pork is going to be like pork tenderloin and about three ounces cooked is going to have roughly 24 grams of complete protein.”

Cottage Cheese

cottage cheese in a wooden bowlShutterstock

One of her “absolute favorite proteins” is cottage cheese. “It's really rich in protein. Just about one cup will have anywhere between 24 to 28 grams of protein. That's a lot with just one cup,” she says, adding that it's a full fat dairy product that offers a lot of the same perks as Greek yogurt. “Just make sure that you check the ingredients and that you're not getting something that has any added sugar,” she says.

Anchovies and Sardines

Grilled sardineShutterstock

Last one on her list is anchovies and sardines. She notes that they are “really rich in Omega-3 fats,” and that there is research finding that fish oil “can actually help to reduce abdominal fats,” she says. “So not only do you get protein, which is really important for body recomposition, you also get the beneficial Omega-3 fats or the fish oil.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?


Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock

Struggling to hit your protein targets without blowing your calorie budget? You're not alone. Whether you're trying to shed those stubborn last few pounds or completely transform your physique, protein intake can make or break your results. Ivana Chapman, a BSc in Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International Karate athlete and Canadian National Natural Bikini Competitor, shares her expert insights on optimizing protein intake for maximum fat loss. With over 60,000 YouTube followers, Ivana has helped thousands achieve their fitness goals through smart nutrition strategies. Read on to discover how to strategically incorporate high-protein foods that will keep you satisfied while torching fat.

Why Lean Protein Matters: Beyond Burgers and Steaks

"A high protein diet doesn't necessarily mean that you'll lose weight," Ivana points out in her video. "If you're getting your protein with greasy burgers or fatty steaks, it's going to be hard to keep your calories down." She explains that to maximize fat loss, you need to prioritize lean protein sources—those lower in fat with more protein per calorie. This approach allows you to maintain muscle while creating the calorie deficit necessary for fat loss.RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Classic Protein Powerhouses: Chicken Breast, Eggs, and Whey

Grilled chicken breasts and vegetablesShutterstock

Most fitness enthusiasts are already familiar with certain protein staples. "My regular protein sources are chicken breast, which has about 35 grams of protein per 150 gram serving, Greek yogurt and cottage cheese, eggs and egg whites of course," says Ivana. She also mentions occasionally using whey protein powder after workouts, which provides 27 grams of protein per scoop with only 110 calories—an efficient protein-to-calorie ratio for those tracking their intake closely.

Greek Yogurt & Cottage Cheese: Choosing the Right Fat Percentage

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When it comes to dairy products, not all options are created equal. "Greek yogurt has more protein than regular yogurt, but you'll also want to look at the percentage of milk fat because that will affect the calories per protein serving," Ivana advises. She compares different fat percentages in Greek yogurt: an 8% fat version provides 8 grams of protein for 270 calories, while a 0% version delivers 17 grams of protein for just 100 calories. Ivana personally prefers 2% versions as a compromise between taste satisfaction and nutrition profile.

Fairlife: The High-Protein Milk Game-Changer

container,Fairlife, milk,grocery, store.food,shopping,supermarketShutterstock

"One protein source that you might not have thought about is high-protein milk," Ivana shares. She recommends Fairlife milk, which is lactose-free and offers 14 grams of protein per cup with just 130 calories. Ivana starts her mornings with a matcha latte made with this milk, sometimes adding extra protein to reach about 25 grams per serving. There are also 1% and 0% versions available for those wanting even more protein per calorie.

Scallops, Shrimp & White Fish: Seafood Protein Treasures

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While tracking her macros, Ivana discovered some surprisingly protein-rich seafood options. "I realized how high scallops are in protein for low calories," she notes, adding that "six oysters is less than 60 calories with about six grams of protein." While fresh seafood isn't always convenient for daily meals, Ivana suggests considering options like shrimp for stir-fries or cocktails (avoiding battered versions), shrimp rings for easy snacking, and lean white fish like cod, haddock, and sole. She cautions about mercury levels in certain fish, recommending limiting chunk light canned tuna to three times weekly and avoiding larger predatory fish entirely.RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Jerky & Meat Sticks: Protein On-The-Go

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

For on-the-go protein, Ivana recommends jerky and meat sticks. "Be careful of the sodium level and try not to rely on these too much because they're highly processed meat," she cautions. However, she notes that there are increasingly more options made from better-quality meat sources. These can be convenient protein boosters when you need something portable.

Tofu & Edamame: Plant-Based Protein Stars

Organic,Raw,Soy,Tofu​16. TofuShutterstock

"One of the best plant-based sources of protein is tofu," Ivana states. With about 12 grams of protein per 100 grams for approximately 120 calories, tofu absorbs the flavors of other ingredients and sauces, making it versatile for stir-fries and other dishes. She particularly enjoys lemongrass-flavored tofu in salads from a local delivery place, demonstrating how protein sources can be incorporated into convenient meal options.

3, 4, or 5 Meals: Spreading Your Protein Throughout the Day

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Regarding protein timing, Ivana believes in consistency. "It's helpful to have protein with every meal. It doesn't matter how many meals you decide to have," she explains. While the minimum for a fat loss or body recomposition diet is typically three meals daily, she recommends thinking about protein first when planning meals. Using her personal example of 140 grams daily (appropriate for someone weighing around 200 pounds), Ivana shows how to distribute this across different meal frequencies: 35 grams per meal for four meals, 47 grams for three meals, or 28 grams for five meals.RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

The 10x Protein Test: Parmesan, Bocconcini & Beyond

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Ivana shares a simple trick to determine if a food is truly high in protein. "Look at the amount of protein in the serving and add a zero to the end. If the calories are equal or less than the amount of protein with the zero, it passes," she explains. For example, if a food has 8 grams of protein, it should have no more than 80 calories to pass this test. She demonstrates with several examples: bocconcini cheese (8g protein/70 calories—pass), high-protein milk (16g protein/120 calories—pass), and parmesan cheese (6g protein/60 calories—pass). This quick calculation helps identify truly protein-dense foods.

Beans, Lentils & Chickpeas: Supplemental Protein Sources

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

Not all protein sources need to be "pure" protein foods. "You can also consider adding supplemental sources of protein," Ivana suggests, referring to foods that contribute meaningful protein along with other nutrients. These include chickpeas, lentils, black beans, green peas, black-eyed peas, edamame, and soybeans. While not as protein-dense as animal sources, they add fiber and can boost total protein intake when combined with main protein sources. For example, Ivana recommends adding black beans to lean turkey nachos for a protein boost.

Salmon & Steak: Balancing Fattier Protein Choices

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Despite her emphasis on lean protein, Ivana doesn't suggest eliminating fat entirely. "Don't misunderstand me with the lean protein idea, it doesn't mean that you can't enjoy some fattier protein choices like steak or salmon," she clarifies. Instead, she recommends having them less frequently, in smaller portions, and balancing them with leaner options to manage total daily calories. She reminds readers that some fat is essential for absorbing fat-soluble vitamins and supporting hormonal health.RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Conclusion

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Focusing on protein-rich foods is one of the most effective strategies for fat loss. By prioritizing lean protein sources, applying the 10x protein test, and distributing protein intake throughout the day, you can manage hunger, preserve muscle, and enhance your body's fat-burning capacity. As Ivana emphasizes, "When you're getting enough protein, it helps you manage your appetite in a calorie deficit, and you also support muscle protein synthesis." Additionally, protein increases the thermic effect of food, boosting your daily energy expenditure and making it easier to maintain a calorie deficit. With these strategies, you'll be well-equipped to transform your body composition and achieve sustainable fat loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.