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Nutrition & Diet
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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.

Leah Groth
By Leah GrothOct 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Leah Groth
By Leah GrothOct 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

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.

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Nutrition & Diet

10 Dairy Products With More Protein Than a Chicken Breast

Plastic cup with tasty yogurt on table
Shutterstock
Leah Groth
By Leah GrothOct 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Nutrition & Diet

9 Foods with More Protein Than an Egg for Weight Loss, Says Nutrition Coach

Melissa_Fit_Mission_Nutrition11
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Groth
By Leah GrothDec 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Nutrition & Diet

9 High-Protein Foods That Beat Eggs for Weight Loss

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Shutterstock
Leah Groth
By Leah GrothOct 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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

big group of meat, bread and vegetablesShutterstock

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

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

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

soy cheese tofu diced on a cutting board, basil closeupShutterstock

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.

Nutrition & Diet

10 Best High-Protein Foods for Weight Loss 

Autumn Bates
Autumn Bates/YouTube
Leah Groth
By Leah GrothJul 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Nutrition & Diet

8 Protein-Packed Snacks That Helped One Woman Lose 135 Pounds

Mayra_Wendolyne_LowCarbLove1
low.carb.love/Instagram
Christopher Roback
By Christopher RobackOct 22, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Struggling to find satisfying, healthy snacks that won't derail your diet? You're not alone. Finding nutritious, protein-packed snacks can be challenging in today’s fast-paced world. But fear not! Here's a list of delicious, high-protein snack ideas that are quick, easy, low-carb, and keto-friendly. These snacks will keep you fueled and on track with your health goals.

Discover insights from Mayra Wendolyne, a busy mom who lost 135 pounds through low-carb and keto eating, along with expert opinions and additional snack ideas. As registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic, "Protein is invaluable for increased fullness and satisfaction after a meal. Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side." Let’s dive in and transform your snacking game!

Chicken Snack Wraps: A Healthier Fast Food Alternative

Mayra has created a healthier version of the popular McDonald's chicken wraps. To make these wraps, start with homemade breaded chicken tenders. Mayra suggests making a big batch and freezing them for convenience. Wrap the chicken in a low-carb tortilla with lettuce, Mexican blend cheese, and your favorite sauce. "I usually just like doing a little buffalo sauce," Mayra shares in her post. These wraps are quick to assemble and perfect for a satisfying lunch or snack.

Turkey: A Lean Protein Alternative

Whole roast turkey in the ovenShutterstock

For a leaner option, Catherine M. Champagne, professor of nutritional epidemiology at Louisiana State University's Pennington Biomedical Research Center, recommends turkey: "Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat—if you don't eat the skin."

Protein Smoothies: A Quick and Nutritious Boost

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Mayra recommends protein smoothies for a fast and easy protein hit. She's particularly fond of the FLA City brand, which offers an all-in-one solution with 25 grams of protein and 10 grams of collagen per serving.

DIY Protein Shakes: Customizable Nutrition

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If you prefer to make your own, try using protein powder. As the Cleveland Clinic suggests, "There are so many protein powders on the market with varying amounts of protein per serving. Always check the ingredients for added sugar content to keep your protein shake a healthy option. Try it with low-calorie liquids such as plant milk."

Greek Yogurt: A Versatile Protein Powerhouse

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Greek yogurt is a fantastic high-protein, low-fat option. According to nutrition data, 100 grams of low-fat Greek yogurt contains 9.95 grams of protein and just 1.92 grams of fat. Pair it with low-calorie, low-sugar fruits like blueberries or strawberries for a delicious, healthy snack.

Chocolate-Covered Yogurt: A Protein-Packed Dessert

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Mayra suggests a creative twist on yogurt with her chocolate-covered yogurt idea. She starts with a high-protein yogurt cup and adds a homemade magic shell topping made from melted chocolate chips and a dollop of peanut butter. "It is so delicious, and even though it feels like a treat, it has 20 grams of protein," Mayra says.

Easy Protein Salads: Chicken Edition

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Mayra emphasizes the versatility of pre-cooked chicken breast. Mix the chicken with mayo and your favorite add-ins for a quick chicken salad.

Tuna: The Affordable Protein Powerhouse

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Tuna can be prepared similarly to chicken salad, or try Mayra's sushi-inspired version with mayo, sriracha, nori sheets, and avocado. Don't overlook your basic canned tuna! 100 grams of fresh tuna contains 24.4 grams of protein and just 0.49 grams of fat. Canned tuna is affordable, is a quick and easy snack, and pairs well with low-calorie vegetables such as cucumber or lettuce."

Cottage Cheese: A Protein-Rich Snack

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Cottage cheese is a protein powerhouse, with 14 grams per half cup. "You can go sweet or savory," Mayra suggests, recommending topping it with berries or stuffing it into mini peppers.

The Science Behind Cottage Cheese

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"Cottage cheese is rich in casein protein. It's a complete protein that provides essential amino acids, all the building blocks of protein your body needs." says The Cleveland Clinic.

Chia Seed Pudding: A Plant-Based Protein Option

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For those looking for plant-based options, Mayra recommends chia seed pudding, which can be boosted with protein powder and topped with fruit and low-carb granola.

RELATED: 13 Popular Drinks Ranked From Least to Most Harmful

Quinoa: The Complete Plant Protein

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The Harvard T.H. Chan School of Public Health also highlights quinoa as an excellent plant-based protein source: "Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own."

High-Protein Snacks for On-the-Go

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For busy days, Mayra suggests keeping easy-to-grab snacks on hand. Celery with peanut butter is a classic option. "Two tablespoons of peanut butter has eight grams of protein," Mayra notes.

Chickpea Snacks: Fiber and Protein Combo

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Another great on-the-go option is chickpea snacks. The Harvard T.H. Chan School of Public Health states, "High-fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals. The satiating effect of the high fiber and protein content of chickpeas may help with weight management."

Shrimp: The Low-Fat Seafood Snack

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

Don't forget about seafood as a high-protein, low-fat snack option. Shrimp is particularly impressive, with 100 grams containing 20.1 grams of protein and just 0.51 grams of fat.

Salmon: Protein with a Vitamin D Boost

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For a nutrient-dense option, consider wild-caught salmon. Allison P. Lutz, RD, tells UPMC HealthBeat, "This fish is one of the few food sources of vitamin D, a nutrient that plays a crucial role in bone health. Adequate vitamin D is essential for your body to absorb calcium and phosphorus, which support strong, healthy bones."

RELATED: Woman Gave Up Junk Food for 2 Months and Here's What Happened to Her Body

Conclusion: Small Changes, Big Results

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Mayra concludes by encouraging readers to try these snack ideas, especially on busy days. By incorporating these high-protein, low-carb options into your routine, you can satisfy your hunger while staying on track with your health goals. Small changes in your snacking habits can lead to big results in your overall wellness journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Protein Dinners That Helped Mom Lose 10 Lbs

Ashley Smith lookbeneath__thesurface
Copyright lookbeneath__thesurface/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

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

2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

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

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Best Foods to Burn Fat

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I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Follow:
✓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 isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

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Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

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Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

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Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

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Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

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Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

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Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

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Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

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Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

8 Foods to Avoid If You Want to Lose Weight After 50

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Leah Groth
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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

White Bread

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While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

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Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

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You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

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Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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

Alcohol

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Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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