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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

10 Dairy Products With More Protein Than a Chicken Breast

Burn fat and build muscle by eating these protein packed, expert-endorsed foods.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Plastic cup with tasty yogurt on table
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you want to burn fat and build muscle, protein is key. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. One of the easiest, most versatile sources of lean protein is chicken breast. “One ounce of chicken breast is about 7-8 grams of protein,” says Body Network’s Resident RDN, The Diet DivaTara Collingwood. However, a “serving” of chicken breast is usually 3 oz and 21-23 grams of protein. “Unfortunately, there aren’t many that are higher than chicken,” she maintains. Here are your best options, according to Collingwood.


1 Cup of Cottage Cheese, 24 Grams

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

“Cottage cheese is an excellent source of protein and can be really versatile,” says Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can eat it on its own—plain or with tomatoes or fruit (savory or sweet) or top onto baked potatoes, salads, or mix into pancake mix, smoothies, and more.”

1 Ounce of Cheddar Cheese, 7 Grams

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Adding cheddar cheese to your meal is a great way to add protein, says Collingwood. “Most cheeses are going to have about 7 grams of protein per ounce. Because the cheese has a fairly high-fat content, be aware of portion size so you don’t end up with too many calories trying to reach your protein goals,” she explains.

Whey or Protein Powder, Up to 50 Grams

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

Whey protein powder “can vary from 12-50 grams depending on serving size and brand,” says Collingwood. “Protein powder is an easy way to get a lot of protein. You can mix protein powder into a smoothie (or just combine with water, milk, or juice and stir/shake), or you can add to just about anything like oatmeal, yogurt, pancake mix, soups, casseroles, and more,” she says.

RELATED:Tarah Schulte in 2-Piece Workout Gear Reveals How to Lose 20 Pounds in 4 Months with 9 Easy Habits

7 Ounces of Greek Yogurt, 20 Grams

Eating delicious natural yogurt at white tiled table, closeupShutterstock

“Plain Greek yogurt doesn’t have the added sugar but is a rich source of protein and a nice creamy and thick texture,” says Collingwood. “Mix into smoothies, eat it plain with fruit and a sprinkle of granola, or replace mayo in dressings and sauces.”

5.3 Ounces of Fruited Greek Yogurt, 12 Grams

Bowl with yogurt and blueberries on table, top viewShutterstock

“With the fruit added to the Greek yogurt, some added sugar or non-nutritive sweetener usually comes with it, which boosts the calories compared to plain Greek yogurt,” explains Collingwood. “An individual cup of Greek yogurt makes a great snack mid-morning or mid-afternoon!”

1 Cup Kefir, 9 Grams

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

Kefir is also a great source of protein. “It is like a liquid yogurt with a tart and creamy taste,” explains Collingwood. “It’s high in probiotics, which are good for gut health and the immune system.”

RELATED:Forget Xanax: This Natural Stress Hack Works in Seconds, Expert Says

1 Cup Milk, 8 Grams

milk pouring from bottle into glass on old wooden tableShutterstock

Drink one cup of milk for lots of protein. “Good old fashioned cow’s milk has a solid 8 grams of protein per cup and can be a standalone drink or, of course, in addition to cereal or smoothies or made into an energizing latte,” she explains. “Milk is an excellent source of numerous vitamins and minerals including calcium, B12, phosphorus, and riboflavin.”

1 Cup High Protein Milk, 13 Grams

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

High-protein milk, like Fairlife, offers even more protein. “Certain brands of milk have an ultrafiltration process that provides a higher protein content than regular milk, which is a nice bonus if you’re looking to maximize your protein intake. You are still getting all the nutritional benefits of cow’s milk,” she says.

Whey Protein Bars, Up to 28 Grams

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

Whey protein nutrition bars can vary from 12-28 grams depending on the brand, explains Collingwood. “Protein bars made with whey protein are a great way to get a lot of protein in an easy to eat (and delicious) package. One of my faves is Built Bars, which have about 130-140 calories and 15-17 grams of protein per bar. Bars are easy to take on the go for a midday snack or even as a sweet treat after a meal instead of dessert.”

RELATED:These 12 “Fountain of Youth” Foods Will Help You Look Younger

⅔ Cup High Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

Want a protein-packed sweet treat? Eat high-protein ice cream (like Halo Top) with 7-8 grams of protein per serving. “Ice cream is indeed made from dairy, but most traditional ice creams contain more fat and sugar than protein. Certain brands like Halo Top, Enlightened, and Target’s Favorite Day brand can have as much as 24 grams for the whole pint in under 350 calories,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

Plastic cup with tasty yogurt on table
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you want to burn fat and build muscle, protein is key. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. One of the easiest, most versatile sources of lean protein is chicken breast. “One ounce of chicken breast is about 7-8 grams of protein,” says Body Network’s Resident RDN, The Diet DivaTara Collingwood. However, a “serving” of chicken breast is usually 3 oz and 21-23 grams of protein. “Unfortunately, there aren’t many that are higher than chicken,” she maintains. Here are your best options, according to Collingwood.


1 Cup of Cottage Cheese, 24 Grams

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

“Cottage cheese is an excellent source of protein and can be really versatile,” says Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can eat it on its own—plain or with tomatoes or fruit (savory or sweet) or top onto baked potatoes, salads, or mix into pancake mix, smoothies, and more.”

1 Ounce of Cheddar Cheese, 7 Grams

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Adding cheddar cheese to your meal is a great way to add protein, says Collingwood. “Most cheeses are going to have about 7 grams of protein per ounce. Because the cheese has a fairly high-fat content, be aware of portion size so you don’t end up with too many calories trying to reach your protein goals,” she explains.

Whey or Protein Powder, Up to 50 Grams

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

Whey protein powder “can vary from 12-50 grams depending on serving size and brand,” says Collingwood. “Protein powder is an easy way to get a lot of protein. You can mix protein powder into a smoothie (or just combine with water, milk, or juice and stir/shake), or you can add to just about anything like oatmeal, yogurt, pancake mix, soups, casseroles, and more,” she says.

RELATED:Tarah Schulte in 2-Piece Workout Gear Reveals How to Lose 20 Pounds in 4 Months with 9 Easy Habits

7 Ounces of Greek Yogurt, 20 Grams

Eating delicious natural yogurt at white tiled table, closeupShutterstock

“Plain Greek yogurt doesn’t have the added sugar but is a rich source of protein and a nice creamy and thick texture,” says Collingwood. “Mix into smoothies, eat it plain with fruit and a sprinkle of granola, or replace mayo in dressings and sauces.”

5.3 Ounces of Fruited Greek Yogurt, 12 Grams

Bowl with yogurt and blueberries on table, top viewShutterstock

“With the fruit added to the Greek yogurt, some added sugar or non-nutritive sweetener usually comes with it, which boosts the calories compared to plain Greek yogurt,” explains Collingwood. “An individual cup of Greek yogurt makes a great snack mid-morning or mid-afternoon!”

1 Cup Kefir, 9 Grams

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

Kefir is also a great source of protein. “It is like a liquid yogurt with a tart and creamy taste,” explains Collingwood. “It’s high in probiotics, which are good for gut health and the immune system.”

RELATED:Forget Xanax: This Natural Stress Hack Works in Seconds, Expert Says

1 Cup Milk, 8 Grams

milk pouring from bottle into glass on old wooden tableShutterstock

Drink one cup of milk for lots of protein. “Good old fashioned cow’s milk has a solid 8 grams of protein per cup and can be a standalone drink or, of course, in addition to cereal or smoothies or made into an energizing latte,” she explains. “Milk is an excellent source of numerous vitamins and minerals including calcium, B12, phosphorus, and riboflavin.”

1 Cup High Protein Milk, 13 Grams

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

High-protein milk, like Fairlife, offers even more protein. “Certain brands of milk have an ultrafiltration process that provides a higher protein content than regular milk, which is a nice bonus if you’re looking to maximize your protein intake. You are still getting all the nutritional benefits of cow’s milk,” she says.

Whey Protein Bars, Up to 28 Grams

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

Whey protein nutrition bars can vary from 12-28 grams depending on the brand, explains Collingwood. “Protein bars made with whey protein are a great way to get a lot of protein in an easy to eat (and delicious) package. One of my faves is Built Bars, which have about 130-140 calories and 15-17 grams of protein per bar. Bars are easy to take on the go for a midday snack or even as a sweet treat after a meal instead of dessert.”

RELATED:These 12 “Fountain of Youth” Foods Will Help You Look Younger

⅔ Cup High Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

Want a protein-packed sweet treat? Eat high-protein ice cream (like Halo Top) with 7-8 grams of protein per serving. “Ice cream is indeed made from dairy, but most traditional ice creams contain more fat and sugar than protein. Certain brands like Halo Top, Enlightened, and Target’s Favorite Day brand can have as much as 24 grams for the whole pint in under 350 calories,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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.

Stuck in a protein rut? Most fitness enthusiasts rely on the usual suspects—chicken breast, protein shakes, and eggs—to meet their daily needs. With a large egg containing about 6-7 grams of protein, it's easy to see why they're a breakfast staple. But Jeff Cavaliere, MSPT, CSCS, Physical Therapist and founder of ATHLEAN-X with over 14 million YouTube followers, believes we're overlooking protein goldmines hiding in plain sight. "When it comes to building muscle, we know that protein is an essential part of the recipe," says Cavaliere in his post. Discover these surprising protein sources that could revolutionize your nutrition plan and help you hit your targets with delicious variety.

1. Parmesan Cheese (10.1g protein per oz)

That sprinkle of cheese packs a serious protein punch. According to Cavaliere, grated Parmesan delivers an impressive 11 grams of protein per ounce. "When we look at what it compares to, we're talking about six grams for something like cheddar cheese," he says. That's nearly double the protein in an egg in the same small serving. Many people don't realize they're getting nearly twice the protein content of most other cheeses. Cavaliere recommends finding cheese labeled "Parmesan Reggiano" for the authentic version without unwanted additives.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

2. Cottage Cheese (14g protein per 1/2 cup)

Natural cottage cheese. Natural dairy products.Shutterstock

Even if you're not a fan of the taste, cottage cheese delivers remarkable protein content. "Full fat cottage cheese can have up to 30 grams of protein, which is a lot of protein," Cavaliere explains. That's equivalent to more than four eggs in a single serving. While some call it the original Greek yogurt, Cavaliere notes it often contains less sugar than many commercial yogurt products. His pro tip for improving the taste? "Add a little bit of cinnamon, it will cut down some of that sourness."

3. Edamame (18.4g protein per cup)

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

These green soybeans are protein powerhouses hiding in plain sight. "We're talking about 21 grams of protein per cup," Cavaliere says. That's about three times the protein of an egg. While acknowledging mixed research on soy products, he makes an important distinction: "When we're talking about edamame, we are talking about all natural sources." Unlike heavily processed soy products, these natural beans provide high-quality protein without artificial additives, making them an excellent option for plant-based eaters.

4. Lentils (18g protein per cup)

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

Perhaps the most underappreciated protein source on the list, lentils deliver an impressive 18 grams of protein per cup—nearly three times what you'd get from an egg. "But not just that," Cavaliere adds, "this one is packing 16 grams of fiber in that same one cup." This combination of protein and fiber makes lentils not just a muscle-builder but a complete nutrition package. "When it comes to looking for alternative protein sources, this one here is one I highly recommend," Cavaliere emphasizes.

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

5. Quinoa (8g protein per cup)

cooking and home concept - close up of female emptying jar with quinoa​Greek Chicken BowlShutterstock

This ancient grain offers more than just complex carbs. "Quinoa has eight grams of protein per cup," Cavaliere shares. That's more protein than you'd get in a large egg. What makes it special is that it offers a complete protein profile with all essential amino acids. Cavaliere personally uses it as a rice replacement: "If I swap that out for a bed of quinoa, you can pretty much double this from eight to 16." This simple swap adds significant protein without sacrificing your carb intake.

6. Pumpkin Seeds (5.3g protein per oz)

Roasted,Salty,Pumpkin,Seeds,Ready,To,Eat​24. Seeds (General Category)Shutterstock

These small seeds pack serious protein. "Did you know that they have more protein than any other nut or seed out there?" Cavaliere asks. With 5.3 grams of protein per ounce (about 85 seeds), they're comparable to eggs but in a much smaller serving. "It's an inexpensive protein option," Cavaliere points out, costing about 45% less than alternatives like pistachios while providing healthy fats alongside protein.

7. Whole Wheat Pasta (7-8g protein per 2oz dry)

Wholemeal,Fusilli,Pasta,Whole, Grains​The Secret Ingredient: Lupin Bean PastaShutterstock

That plate of carbs offers more muscle-building potential than you might expect. According to Cavaliere, whole wheat pasta contains about 7.5 grams of protein per cup. "We actually probably eat twice as much in a serving, which puts this number at about 15 grams," he explains. That's more than double the protein in an egg. While not a complete protein on its own, it can be paired with other foods to create a complete protein profile, making your pasta dinner a surprisingly effective protein source.

8. Oatmeal (5-6g protein per 1/2 cup dry)

Bowl with tasty oatmeal on white wooden tableShutterstock

Start your day with unexpected protein. "Whether you prefer the sort of chewy steel cut oats or whether you like the old fashioned rolled oats, they both actually pack about eight to nine grams of protein in a serving," Cavaliere explains. A half cup serving provides about as much protein as an egg, and combining oatmeal with other protein-rich toppings like walnuts or milk can boost its protein content even further for a complete breakfast.

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

9. Spinach (5.5g protein per cup cooked)

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

Popeye was onto something nutritionally sound. "Five and a half grams of protein per cup of cooked spinach," Cavaliere notes. That's almost the same amount of protein as an egg, but with significantly fewer calories. Beyond protein, he's impressed with spinach's overall nutritional profile: "This is one of the most calorically light, but nutrient dense foods you can put in your body." With just 41 calories, 6 grams of carbs, and plenty of micronutrients, it's a nutritional powerhouse that can easily be incorporated into countless meals.

10. Spirulina (16g protein per tablespoon)

Spirulina powder and tablets in the bowlShutterstock

This blue-green algae might seem unusual, but its protein content is unmatched. "This food right here packs 57 grams of protein per 100 grams of it," Cavaliere reveals. "That means it makes it the number one most concentrated source of protein available in the entire world." Just a tablespoon provides more than twice the protein of an egg. Despite its unique origin, spirulina can easily be incorporated into smoothies and protein shakes for a powerful protein boost without altering the taste significantly. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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.

Okay, so you understand that protein is a key part of weight loss. But how are you supposed to get in 12 grams a day? Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a recent social media post, she discusses protein and the fallacy that eggs are a great source of it. “Eggs are not a high source of protein. That’s not to say don’t eat them, bc they are delicious and good for you…But two eggs isn’t enough for breakfast, ladies!” she says.


How Much Protein Do You Really Need

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

She reveals that two eggs equals 12 g of protein. “Women 35+ working on fat loss need 25-30 grams at each meal!! Protein is vital for building and maintaining muscle, which gives you the ‘toned’ look you want. It helps keep you full for longer and helps with curbing sugar and carb cravings!” she says in her post before revealing nine high protein sources to add to your diet.

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

While whole eggs may not be a great source of protein, egg whites are a great way to hit your goals without going overboard with calories and cholesterol. “One cup has 26g of protein and only 126 calories,” Melissa says. “Hack—I add egg whites to the eggs I am already eating for more protein. 1/2 cup of egg whites has about 13g of protein. I buy the egg whites in a carton & beat them together with a whole egg to easily up my protein.”

Non-Fat Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Non-fat Greek yogurt is another low-calorie, no-sugar protein source. “1 cup is 25g protein & 140 cals. It comes in a ton of flavors to meet anyone’s likes! Non-fat dairy is NOT the same as other non-fat foods. ONLY the saturated fat is removed,” she says. It is also a good ingredient when cooking baked goods.

Non-Fat or Low-Fat Cottage Cheese

Close-up of a bowl of cottage cheese in the hands of a Caucasian woman. Focus on a bowl of cottage cheese.Shutterstock

The next item on her list? Non-fat or low-fat cottage cheese can be eaten solo or added to recipes. “1 cup is 28g of protein & 180 cals. I eat it alone, with fruit, or even mix it into my marinara sauce & eggs to add creaminess + protein!!” she says.

Chicken Breast

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

Number four on her list? Chicken breast is a favorite protein source of most health experts. “Just 3oz packs 24g of protein & 150 calories,” she says. “Literally, the most versatile & lean protein source.”

Tofu

soy cheese tofu diced on a cutting board, basil closeupShutterstock

If you don’t eat meat, don’t worry. According to Melissa, tofu is a great meat-free protein source. “1 cup of tofu only has 150 cals & 18g of protein for my vegetarian friends!” she says.

Shrimp

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

If you like seafood, eat shrimp to meet your protein goals. “Just 4.5oz is 30g & only 152 cals! This is the easiest source to keep in the freezer for a high protein & low-fat option you never run out of!” she says.

Lean Beef

Raw minced beef uncooked meat over boardShutterstock

Seafood and poultry are not your only options for great protein sources. She also recommends lean ground beef. “Just 4oz packs 27g protein & 140 cals! Lean ground beef is so versatile: breakfast taco bowls, burgers, spaghetti,” she writes.

Deli Turkey

A view looking into a package of processed turkey deli meat slices.Shutterstock

A convenient option, 4oz of deli turkey provides 20g of protein and 120 calories. Melissa suggests buying "organic or a good brand that's not pre-cut. Add it with an egg to an English muffin, or use it for a sandwich or wrap!"

RELATED:61-Year-Old Lisa Rinna Shares 10 Daily Habits That Keep Her Looking Half Her Age

Tuna

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

Keep canned tuna in your pantry when you need a no-fuss protein fix. “A can drained is 20g protein & only 100 calories! Super quick and easy, just make sure to get the kind in water, not oil,” she says. Remember, for women over 35 working on fat loss, aim for 25-30g of protein at each meal. These protein-rich foods can help you reach that goal while supporting 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.

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:
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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 trying to lose weight by eating eggs? Melissa (@fitmission.nutrition) is a weight loss and macro nutrition coach for women. In her social media posts, she educates her followers on how to eat to lose weight. In one recent Instagram post, she talks about protein. “Eggs are NOT a high source of protein. That’s not to say don’t eat them, bc they are delicious & good for you…BUT 2 eggs isn’t enough for breakfast, ladies!” she writes in the caption.


2 Eggs Only Have 12 Grams of Protein

Hard-boiled eggShutterstock

She points out that “2 eggs=12g of protein,” but “women working on fat loss 35+ need 25-30 at each meal!!” she adds. “Protein is vital for building & maintaining muscle, which gives you the “toned” LOOK you want. It helps keep you full for longer & helps with/ curbing sugar & carb cravings! Save this & add these nine high protein sources to your diet!”

One Cup of Egg Whites

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

Egg whites, eggs without the yolk, are a great alternative to the whole egg for protein. “One cup has 26g of protein & only 126 calories,” she says. “HACK—I ADD egg whites to the eggs I am already eating for MORE protein. 1/2 cup of egg whites has about 13g of protein. I buy the egg whites in a carton & beat them together with a whole egg to easily up my protein.”

Nonfat Greek Yogurt

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Next up, non-fat Greek yogurt “1 cup is 25g protein & 140 cals. It comes in a ton of flavors to meet anyone’s likes! Non-fat dairy is NOT the same as other non-fat foods. ONLY the saturated fat is removed,” she says.

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

She also recommends non-fat/low-fat cottage cheese. “1 cup is 28g of protein & 180 cals. I eat it alone, with fruit or even mix it into my marina sauce & eggs to add creaminess + protein!!” she says.

Chicken Breast

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

It should come as no surprise that chicken breast made the list. “Just 3oz packs 24g of protein & 150 cals. Literally, the most versatile & lean protein source,” she says.

RELATED: Can Green Tea Help You Lose Weight? Here Is What Science and the Experts Say

Shrimp

Raw tiger white shrimp prawn on board with herbs. Dark background. Top view.Shutterstock

Shrimp is another great lean protein with more pack for the punch than eggs. “Just 4.5oz is 30g & only 152 cals! This is the easiest source to keep in the freezer for a high protein & low-fat option you never run out of!” she says.

Lean Beef

Raw minced beef uncooked meat over boardShutterstock

A surprising entry on the list? Lean Beef. “Just 4oz packs 27g protein & 140 cals! Lean ground beef is so versatile: breakfast taco bowls, burgers, spaghetti…,” she writes.

Deli Turkey

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Deli turkey is an easy way to consume protein. “4oz is 20g of protein & 120 cals. Buy organic or a good brand that’s not pre-cut. Add it with an egg to an English muffin or use it for a sandwich or wrap!” she says.

Tuna

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Another convenient form of protein? Tuna. “A can drained is 20g protein & only 100 calories! Super quick & easy, just make sure to get the kind in water, not oil,” she writes.

RELATED: She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

Tofu

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Tofu will also get the job done for anyone on a plant-based diet. “1 cup of tofu only has 150 cals & 18g of protein for my vegetarian friends!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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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 want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.