A Fitness Expert Reveals 10 Hidden Protein Foods You Need to Burn Fat

Are you sick of your regular, go-to protein sources? Cori Lefkowith is the founder of Redefining Strength and is devoted to helping people get in shape no matter their age. In a new video, she shares some of the most "underrated" protein sources — not the "obvious protein foods, the chicken, beef, pork, fish, shellfish, seitan, tempeh, eggs, Greek yogurt protein powders," she says. "Instead, I wanna highlight all the foods we often don't think about that are higher in protein and can be great ways to increase our intake while making meals delicious and helping us avoid that protein fatigue we can sometimes suffer from," she says.

Fairlife

"Fairlife milk is a higher protein milk option and lactose-free. If you're about to write off these dairy options that can add 13 grams of protein to your day, it can make delicious smoothies and protein shakes overnight, oatmeals, and even sauces for pasta dishes. It can even be swapped into baked goods to add a protein bump to your favorite dessert to make it more macro-friendly," she says.

Cheese

Cheeses are another great way to add flavor and protein, "although you do have to be conscious that many cheeses really pack a fat punch," she says. However, she recommends finding "lower fat variations and options if you need to hit your macros." She recommends options like Parmesan cheese, Swiss cheese, and fat-free feta cheese. "Honestly, things like Parmesan cheese are basically protein salt. It adds a ton of flavor without a huge impact on your macros. And for snacks, things like Baby Bell cheese can be amazing to grab and go. They can even make a great snack plate with all-natural sliced deli meat, veggies, and even a Greek yogurt dip."

Nutritional Yeast

"A third food that can boost protein easily while adding flavor and honestly is very similar to Parmesan cheese as it's more of a salt or seasoning, but great if you're plant-based," she says about nutritional yeast. "You can sprinkle this on almost anything you want to add a cheesy flavor to and bump your protein by five to 10 grams sprinkled on popcorn. Mix it into Greek yogurt, season your tofu or chicken with it. Those grams can add up and help us prevent our meals from feeling bland or boring," she says.

Non-Traditional Pasta

The fourth she recommends to boost your protein intake is non-traditional kinds of pasta, "things like chickpea pasta, buckwheat pasta, even brands of mac and cheese," she says. "Too often, we feel that we have to eliminate all carbs from our diet to increase our protein intake, and this ultimately stops us from ever truly making lasting changes because we feel restricted and like we can't enjoy the meals we love. Instead of cutting out pasta, swap your traditional pasta for these higher protein variations, and many even pack in more vitamins and minerals to help." She adds that they are great for plant-based diets as "they're chock full of amino acids and vegetables. You can have your pasta and hit your protein intake, too."

Egg Whites

Her fifth item is egg whites. "I love whole eggs, and the yolk has nutritional value. I'm not saying to cut that out, but having just egg whites to add into things can often provide the protein boost we need with no added fat," she says. "Egg whites are really easy to hide in dishes without changing the flavor, but adding protein. They can be good in stir-fries or fried rice. They can be added to an omelet with even a full egg to buy protein. They can also be used to bake your favorite dessert or a breakfast oatmeal bake, lowering the fat of the baked good while keeping protein up. If you're a sweet-treat person like me, even using them for a lower-calorie rank cookie could help you stay on track and consistent while getting your fix. They can also be used for savory dishes to make it a crepe-like vehicle to roll veggies and hummus in or even to use as a sandwich wrap."

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Edamame

The sixth food, fresh or frozen, is edamame. "Whether you need a quick snack on the go and eat them with just salt or add them to a salad or stir fry," she suggests. "Edamame is a great protein boost. One serving or about 85 grams gets you nine grams of protein and adds a great taste and texture to meals," she continues. "They're easy to combine with our protein sources as well to help you boost protein intake without getting bored."

Deli Meat

While sliced deli meats "have gotten a bad wrap," she points out that not all of them are highly processed. "There are natural turkey and chicken slices, great smoked salmon options, and I'd even recommend adding cooked cocktail shrimp to this list as an option. But there are lots of natural pre-cooked and sliced proteins that can be easy to eat on their own as snacks or added to sandwiches and salads. You can add them to omelets or egg cups too to make use of those egg whites as well. They save on meal prep time and are truly portable. Plus, they're very easy to use for family meal prep lunches."

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Jerky

"Another very portable protein snack that I think is a must-have, especially if you travel a ton for work or you're constantly shuttling kids from activity to activity, is grocery list item number eight, jerky," she says. "No refrigeration and you can leave it in your purse or a desk drawer. Jerky is easy to always have on hand and can be in your cabinet when you're in a pinch, but just like deli meat, it's gotten a bad name and demonizes being too high in sodium and processed. However, there are so many all-natural options now, and even plant-based alternative jerky. You can easily find turkey, beef, and fish made into jerky, and they're even lower in sodium options as well. But having this item on hand may be just what you need on a busy day to stick with your dietary changes and not go off plan."

Tofu Dessert

Item number nine "is a very well-known plant-based protein source," she says about tofu. "It can not only be added to stir-fries and fried rice and so much else, even with chicken or beef or shrimp to prevent protein fatigue and add another flavor and texture, but also because it can be used as a protein source in sweet treats like smoothies and baked goods as well." She adds that "especially with protein, we can feel more restricted and feel like our desserts have to go. But tofu can be a great way to bump protein and make delicious cakes, mousses, and even ice creams. It can also be a great add to smoothies if you can't have dairy or don't enjoy protein powder."

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Hemp Seeds

The last item on her list is hemp seeds. "They're often underutilized compared to chia or flax seeds, but with similar benefits," she explains. "While we may be focused on boosting protein, we also wanna get in all the nutrient diversity we can, and hemp seeds are a great way to boost those micros and pack in a lot of antioxidants. They can be sprinkled in salads made into pesto or even added to smoothies." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.