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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.

Top 14 Unusual High-Protein Foods Nutritionists Love

Are you getting enough protein?

Ferozan Mast
By Ferozan MastAug 29, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Ferozan Mast
By Ferozan MastAug 29, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Getting enough protein in your diet is vital for health and fitness. “Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins,” according to USDA’s MyPlate. “Varying your protein food choices can provide your body with a range of nutrients designed to keep your body functioning well. B vitamins help build tissue and aid in forming red blood cells. Iron can prevent anemia. Magnesium helps build bones and supports muscle function. Zinc can support your immune systems.” Here are 14 unusual high-protein foods nutritionists love.

Edamame

Fresh edamame pods with soybeans as background, closeupShutterstock

Edamame is a great choice of plant-based protein. “Edamame’s a fantastic source of protein. In the plant world, there are very few sources of protein that have all of the necessary essential amino acids,” Anna Taylor, MS, RD, LD, CDE, tells the Cleveland Clinic. “Soy is one of those rare plant sources of complete protein.”

Almonds

Creative layout made of almond nuts. Flat lay. Food concept. Almond pattern concept.Shutterstock

Almonds are delicious and packed with nutrients. “Almonds are a good source of protein, healthy fats, and fiber, which can help provide sustained energy throughout the day,” Erin Palinski-Wade, RD, CDCES, LDN, tells MyFitnessPal.

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

Cottage cheese is a protein powerhouse. “Dairy products like cottage cheese and Greek yogurt provide plenty of bone-building minerals and pack in the protein,” says Dana Angelo White, MS, RD, ATC, via Food Network. “With 30 grams per cup for cottage cheese and about 20 grams for Greek yogurt, they’re ideal, hunger-fighting additions to any smoothie, breakfast or snack.”

Hemp Seeds

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

“Believe it or not, three tablespoons of these tiny hemp seeds (aka hemp ‘hearts’) contain 10 grams of protein (plus plenty of minerals and omega-3 fats),” White says. “Sprinkle on salads, smoothies or add to baked goods and granola.”

Eggs

Chicken egg supply in supermarket. Egg contains high protein and important for health.Shutterstock

Eggs are the ultimate superfood. “Eggs contain all of the essential amino acids, making them a complete protein source,” says Harvard Health. “Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants.

Quinoa

White, red and black quinoa seeds in three heart-shaped bowls - Chenopodium quinoaShutterstock

Quinoa is a good choice of protein for vegans and vegetarians. “Quinoa is a plant-based protein source that is also a complete protein,” says Harvard Health. “A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus, and copper.

Chia Seeds

Chia seeds close-up with a wooden spoon. Chia seeds macro. Dry healthy supplement for proper nutrition.Shutterstock

Chia seeds are a good source of protein. “With a balance of protein, fiber, and fat, chia seeds can provide balanced blood sugar, resulting in steady energy levels,” Palinski-Wade says.

Lentils

Red lentils in glass bowl. Dry orange lentil grains, heap of dal, raw daal, dhal, masoor, Lens culinaris or Lens esculenta on dark backgroundShutterstock

Lentils are versatile and relatively cheap, experts say.“I love lentils. They’re really economical when you buy them dried,” Taylor says. “While there are different types of lentils, they are all similar in terms of their nutritional value. I also throw them into other dishes, like if I’m making brown rice, which by itself is very … lackluster. By adding lentils, you’re suddenly at a higher protein count for the dish.”

Fresh Mozzarella

Mozzarella cheese balls with tomatoes and basil. Dark slate background. Top view.Shutterstock

Mozzarella is an excellent source of protein. “Often overlooked as a stellar protein source, reach for fresh mozzarella cheese on sandwiches, salads, and pizza for 15 grams of protein in a 3-ounce portion,” White says. “Your bones will thank you for giving them 45% of the daily requirement of calcium.”

Protein Pancakes

Alameda, CA - March 18, 2022: Grocery store shelf with boxes of Krusteaz brand plant based pancake mixes. Original and buttermilk flavors.Shutterstock

Try protein pancakes for a healthy breakfast. “A far cry from the pancakes you ate as a kid, high-protein pancakes are a delicious, muscle-fueling, and satisfying snack option that you can whip up in just minutes,” says Jacob Green, MS, RD, CISSN, via The Vitamin Shoppe. “These days, you can buy instant pancake mixes that go heavy on protein (and sometimes fiber!), resulting in pancakes that keep you feeling full and provide sustained energy. You can also DIY protein pancakes using your favorite protein powder (more about powders and bars soon) and one of the million recipes you’ll find online.”

Split Peas

Uncooked, split, yellow peas in bowl. Dry peas grains. Top viewShutterstock

Split peas are a great choice of plant-based protein. “People expect me to list quinoa in my list of faves, and it’s great, but you have to eat a whole cup of it to get the protein power you get with legumes. Split peas are a legume that packs a punch,” Taylor says.

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

Duck Eggs

duck eggs neatly arranged in an egg box or tray to be processed into salted eggsShutterstock

Why not try duck eggs instead of chicken eggs? "We certainly do not have to be limited to just hen eggs," Whitney Linsenmeyer, PhD, assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.

Cheese Sticks

Healthy Organic String Cheese For a SnackShutterstock

Cheese sticks are a convenient, high-protein food. “If you want a whole-food snack that’s satisfying and requires zero prep, cheese sticks are about as convenient as it gets,” Green says. “Packed with protein and calcium, these portable snacks are not only delicious but also contribute to bone and muscle health.”

Shrimp

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

Shrimp is versatile and high in protein. “This quick-cooking seafood can boost the protein total in salads, pasta dishes, tacos, and stir-fries,” White says. “Once considered taboo for high levels of cholesterol, shrimp are naturally very low in saturated fat — the real culprit for high ‘bad’ cholesterol numbers. Three ounces of cooked shrimp will deliver 18 grams of lean protein.” 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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Nutrition & Diet

10 Best Protein Foods Nutritionists Eat to Lose Weight

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackNov 10, 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 stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.

Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

RELATED:Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

RELATED:Woman Drops 22 Pounds Using This 10-Minute Morning Walk Strategy

Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

Top 14 Unusual High-Protein Foods Nutritionists Love

Happy,Female,Diner,Savoring,Fresh,And,Tasty,Shrimp,,A,Highlight
Shutterstock
Ferozan Mast
By Ferozan MastAug 29, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Getting enough protein in your diet is vital for health and fitness. “Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins,” according to USDA’s MyPlate. “Varying your protein food choices can provide your body with a range of nutrients designed to keep your body functioning well. B vitamins help build tissue and aid in forming red blood cells. Iron can prevent anemia. Magnesium helps build bones and supports muscle function. Zinc can support your immune systems.” Here are 14 unusual high-protein foods nutritionists love.

Edamame

Fresh edamame pods with soybeans as background, closeupShutterstock

Edamame is a great choice of plant-based protein. “Edamame’s a fantastic source of protein. In the plant world, there are very few sources of protein that have all of the necessary essential amino acids,” Anna Taylor, MS, RD, LD, CDE, tells the Cleveland Clinic. “Soy is one of those rare plant sources of complete protein.”

Almonds

Creative layout made of almond nuts. Flat lay. Food concept. Almond pattern concept.Shutterstock

Almonds are delicious and packed with nutrients. “Almonds are a good source of protein, healthy fats, and fiber, which can help provide sustained energy throughout the day,” Erin Palinski-Wade, RD, CDCES, LDN, tells MyFitnessPal.

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

Cottage cheese is a protein powerhouse. “Dairy products like cottage cheese and Greek yogurt provide plenty of bone-building minerals and pack in the protein,” says Dana Angelo White, MS, RD, ATC, via Food Network. “With 30 grams per cup for cottage cheese and about 20 grams for Greek yogurt, they’re ideal, hunger-fighting additions to any smoothie, breakfast or snack.”

Hemp Seeds

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

“Believe it or not, three tablespoons of these tiny hemp seeds (aka hemp ‘hearts’) contain 10 grams of protein (plus plenty of minerals and omega-3 fats),” White says. “Sprinkle on salads, smoothies or add to baked goods and granola.”

Eggs

Chicken egg supply in supermarket. Egg contains high protein and important for health.Shutterstock

Eggs are the ultimate superfood. “Eggs contain all of the essential amino acids, making them a complete protein source,” says Harvard Health. “Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants.

Quinoa

White, red and black quinoa seeds in three heart-shaped bowls - Chenopodium quinoaShutterstock

Quinoa is a good choice of protein for vegans and vegetarians. “Quinoa is a plant-based protein source that is also a complete protein,” says Harvard Health. “A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus, and copper.

Chia Seeds

Chia seeds close-up with a wooden spoon. Chia seeds macro. Dry healthy supplement for proper nutrition.Shutterstock

Chia seeds are a good source of protein. “With a balance of protein, fiber, and fat, chia seeds can provide balanced blood sugar, resulting in steady energy levels,” Palinski-Wade says.

Lentils

Red lentils in glass bowl. Dry orange lentil grains, heap of dal, raw daal, dhal, masoor, Lens culinaris or Lens esculenta on dark backgroundShutterstock

Lentils are versatile and relatively cheap, experts say.“I love lentils. They’re really economical when you buy them dried,” Taylor says. “While there are different types of lentils, they are all similar in terms of their nutritional value. I also throw them into other dishes, like if I’m making brown rice, which by itself is very … lackluster. By adding lentils, you’re suddenly at a higher protein count for the dish.”

Fresh Mozzarella

Mozzarella cheese balls with tomatoes and basil. Dark slate background. Top view.Shutterstock

Mozzarella is an excellent source of protein. “Often overlooked as a stellar protein source, reach for fresh mozzarella cheese on sandwiches, salads, and pizza for 15 grams of protein in a 3-ounce portion,” White says. “Your bones will thank you for giving them 45% of the daily requirement of calcium.”

Protein Pancakes

Alameda, CA - March 18, 2022: Grocery store shelf with boxes of Krusteaz brand plant based pancake mixes. Original and buttermilk flavors.Shutterstock

Try protein pancakes for a healthy breakfast. “A far cry from the pancakes you ate as a kid, high-protein pancakes are a delicious, muscle-fueling, and satisfying snack option that you can whip up in just minutes,” says Jacob Green, MS, RD, CISSN, via The Vitamin Shoppe. “These days, you can buy instant pancake mixes that go heavy on protein (and sometimes fiber!), resulting in pancakes that keep you feeling full and provide sustained energy. You can also DIY protein pancakes using your favorite protein powder (more about powders and bars soon) and one of the million recipes you’ll find online.”

Split Peas

Uncooked, split, yellow peas in bowl. Dry peas grains. Top viewShutterstock

Split peas are a great choice of plant-based protein. “People expect me to list quinoa in my list of faves, and it’s great, but you have to eat a whole cup of it to get the protein power you get with legumes. Split peas are a legume that packs a punch,” Taylor says.

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

Duck Eggs

duck eggs neatly arranged in an egg box or tray to be processed into salted eggsShutterstock

Why not try duck eggs instead of chicken eggs? "We certainly do not have to be limited to just hen eggs," Whitney Linsenmeyer, PhD, assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.

Cheese Sticks

Healthy Organic String Cheese For a SnackShutterstock

Cheese sticks are a convenient, high-protein food. “If you want a whole-food snack that’s satisfying and requires zero prep, cheese sticks are about as convenient as it gets,” Green says. “Packed with protein and calcium, these portable snacks are not only delicious but also contribute to bone and muscle health.”

Shrimp

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

Shrimp is versatile and high in protein. “This quick-cooking seafood can boost the protein total in salads, pasta dishes, tacos, and stir-fries,” White says. “Once considered taboo for high levels of cholesterol, shrimp are naturally very low in saturated fat — the real culprit for high ‘bad’ cholesterol numbers. Three ounces of cooked shrimp will deliver 18 grams of lean protein.” 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

Banana and chocolate smoothie in the glass jarShutterstock

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

low key scoop up whey protein, selective focusShutterstock

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

Eating delicious natural yogurt at white tiled table, closeupShutterstock

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

Chocolate Morsels Spread for Food Background. Full frame of Chocolate ChipsShutterstock

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

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

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

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

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

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

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

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

"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

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

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

Boiled quinoa in white bowl on brown wooden tableShutterstock

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

Crispy celery sticks with organic peanut butter and milkShutterstock

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

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

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

Woman trying dress in looking in mirror cheerful and happy.Shutterstock

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

15 Low-Fat, High-Protein Snacks to Shed Pounds

Close-up portrait of her she nice attractive pretty cute glad cheerful cheery wavy-haired girl licking spoon celebratory festal lunch homemade breakfast isolated on pink pastel color background
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Ferozan Mast
By Ferozan MastMay 19, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

High-protein foods are incredibly useful when it comes to health and weight loss. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.” Protein and carbohydrates have 4 calories per gram, while fat has 9 calories per gram. Healthy fats are an essential part of a balanced diet, but in order to choose exactly where to include those fats, it’s best to know the macro breakdown of foods. Here are 15 foods and snacks to comfortably fit into your high-protein, low-fat macros.

Greek Yogurt

Close-up of woman's hand holding yogurt while eating at home.Shutterstock

Low-fat Greek yogurt is a fantastic high-protein, low-fat option: 100 grams of low-fat Greek yogurt contains 9.95 grams of protein and 1.92 grams of fat. Pair it with a low-calorie, low-sugar fruit like blueberries or strawberries for a delicious, healthy snack.

Egg Whites

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

Egg whites contain 4 grams of protein and 0 grams of fat (all the fat is in the yolk). While the whole egg is a nutritional powerhouse, egg whites are a great source of protein if you’re counting macros and prefer to get nutritional fat from a different source. Egg white omelets are a nice option for enjoying low-calorie vegetables such as mushrooms.

Chickpea Snacks

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

Chickpeas have 8.86 grams of protein and 2.59 grams of fat per 100 grams. “High-fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals,” says the Harvard T.H. Chan School of Public Health. The satiating effect of the high fiber and protein content of chickpeas may help with weight management.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

100 grams of lentils contains 9.02 grams of protein and just 0.38 grams of fat. “Lentils have been around for ages, but it’s taken a while for us to realize how powerful they are for our bodies,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “They aren’t just a cheap alternative to meat anymore. They can be the foundation for a variety of meals and make a real difference to your health.”

Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

100 grams of quinoa contains 4.4 grams of protein and 1.92 grams of fat. “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,” according to the Harvard T.H. Chan School of Public Health. “Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

High-Protein Bread

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There are many high-protein breads on the market, with protein counts up to 30 grams per serving. Always check the ingredient labels for protein and fat content. Pair with your egg white omelet or low-fat cottage cheese with honey.

Ground Turkey

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100 grams of lean ground turkey contains 18.7 grams of protein and 8.34 grams of fat. It is also rich in choline and B vitamins. "Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don't eat the skin,” Catherine M. Champagne, professor of nutritional epidemiology and dietary assessment and nutrition counseling at Louisiana State University's Pennington Biomedical Research Center in Baton Rouge, tells the American Heart Association.

Canned Tuna

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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. The FDA recommends 2-3 servings of cooked fish a week.

Shrimp

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

Shrimp is delicious and very high in protein. 100 grams of shrimp contains 20.1 grams of protein and just 0.51 grams of fat. “Shrimp is a lean source of high-quality protein. However, because it is low in total fat it is also low in omega-3 fatty acids,” says Alice H. Lichtenstein, DSc, director of Tufts’ HNRCA Cardiovascular Nutrition Laboratory.

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

Cooked Black Beans

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100 grams of cooked black beans has 8.86 grams of protein and 0.54 grams of fat. “Beans are considered a ‘superfood’ because they are one of the most nutritious foods you can eat,” according to UMass Chan Medical School. “As a result of their high fiber content, beans help to protect against diabetes, cardiovascular disease, and maybe even some cancers.”

Wild-Caught Salmon

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100 grams of wild-caught salmon has 19.8 grams of protein and 6.34 grams of fat. “This fish is one of the few food sources of vitamin D, a nutrient that plays a crucial role in bone health,” Allison P. Lutz, RD, tells UPMC HealthBeat. “Adequate vitamin D is essential for your body to absorb calcium and phosphorus, which support strong, healthy bones.”

High-Protein Pasta

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Protein pastas are a popular option for a high-fiber, delicious meal or snack. High-protein pastas also tend to be lower in carbs. These pastas are usually made with beans, peas and lentils.

Cottage Cheese

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Low-fat cottage cheese has 11 grams of protein and 2.3 grams of fat per 100 grams. “Cottage cheese is rich in casein protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs,” says the Cleveland Clinic.

RELATED:5 Calorie-Burning Full Body Kettlebell Exercises You Need to Try

Protein Powder Shake

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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.

High-Protein Cereal

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High-protein cereals usually contain nuts and seeds to help keep you full and satiated. Some brands have up to 20 grams of protein per serving. Always check the label for added sugars which might derail your diet.

💪🔥Body Booster: Protein is an essential amino acid that helps keep you full and satiated.

Nutrition & Diet

Nutrition Coach Reveals 10 Best Proteins That Actually Burn Fat

Nutrition Coach Reveals 10 Best Proteins That Actually Burn Fat
Copyright Michelle Roots/YouTube
Leah Groth
By Leah GrothNov 26, 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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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 unsure about what proteins you should be eating for fat loss? Michelle Roots is a Kinesiologist, Certified Strength & Conditioning Coach, and Certified Nutrition Coach With Over 15 years of Experience in the fitness industry. In a viral YouTube video, she breaks down the best high-protein foods for weight loss that are also low in calories. She notes that you should aim for 0.7 to one grams of protein per pound of body weight.

Lean Chicken Breast

“High protein food number one, which I'm sure a lot of you already eat and know about, is a lean chicken breast,” she says in the post. Not only is it super versatile, but it can also be easily cooked in an air fryer. It also offers 17 or 18 grams of protein per hundred grams and is low in calories.

Lean Ground Turkey

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Protein food number two is lean ground Turkey. Another one of her “go-to” foods she uses is pasta sauces and she makes burger patties with it. Another go-to in this household is to throw into pasta meals and stir-fries, to make into burger patties, and also to make tacos. “There's so many things you can do with it, and it's a great source of protein,” she says, noting that it has close to 20 grams of protein.

RELATED: Mom Lost 70 Pounds Thanks to These 6 Daily Plant-Based Meals

Eggs and Egg Whites

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Eggs and egg whites are third on her list. “You can make them anywhere, anytime, hard-boiled, scrambled, sunny side u, or whatever you want, but they are a great source of protein,” she says. One large egg has 6.5 to seven grams of protein and 72 calories. Egg whites are also an “amazing” source of protein and “super easy to throw into anything,” she notes. Her cooking hack? “When I'm making an omelet, I'm using one or two whole eggs, and then I add extra egg whites to just increase the protein of that entire meal.” One large egg white boasts three and a half grams of protein and only 17 calories.

Salmon

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High-protein food number four is salmon. “Salmon is an amazing low-calorie source of protein,” she says, noting that 100 grams boasts about 17 or 18 grams of protein and 100 calories.

RELATED: Woman Finally Lost 40 Pounds After Stopping These 5 Diet Mistakes

Lentils

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High protein food number five, lentils. While “a little bit higher in carbs” than the other lean proteins, they are “an amazing source of protein, especially if you're someone who doesn't eat meat,” she says. One cup of lentils offers about 18 grams of protein and 230 calories.

Greek Yogurt

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Number six: plain Greek yogurt. “This has been one of my go-to's for a really long time. I love the taste, I love what it does for my body, and I love that it's high in protein,” she says. It offers 15 grams of protein and 80 calories for a 150-gram serving.

Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

Cottage cheese, “another great low calorie, but high protein food,” is seventh on the list. One-half cup offers 12 grams of protein and 80 calories. She recommends two servings, which will “help keep you full, keep you fueled, and again, get those protein levels up.”

Amai

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Her eighth pick is Amai, a designer protein that is especially great “if you're a vegetarian,” she says. “These are great to have on hand as quick snacks, and they can be thrown into salads or stir-fries to increase protein intake. Half a cup of Amai is 12 grams of protein and only about 150 calories.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Canned Tuna

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High protein food number nine, canned tuna. “Super easy to throw into any meal,” she says.

“It doesn't even have to be cooked. And for one can of tuna, you're looking at 30 grams of protein and only 120 calories.”

Basic Whey Protein Powder

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The last item on her list is “basic whey protein powder,” she says. While not a food, “it is a source that helps me increase my protein intake, helps me with recovery from my workouts, and helps me as a healthy snack in between meals to curb cravings and keep my body fueled,” she says. “So I definitely think having a whey protein powder on this list is very important.” One serving of whey protein has about 150 calories and 35 grams of protein. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Habits Sabotaging Belly Fat Loss

Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
Leah Groth
By Leah GrothMar 10, 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.

Are you taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

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Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

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

Restricting Food Groups

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Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

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Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

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The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 55 Lbs on Ozempic with These 10 Tips

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
Copyright karli.sine/Instagram
Leah Groth
By Leah GrothMar 10, 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.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

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

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 20 Lbs by Making These Simple Shifts

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
Copyright christinestines/Instagram
Leah Groth
By Leah GrothMar 09, 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.

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. 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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