Eating foods high in protein has many benefits, including muscle building, weight loss, and feeling fuller after eating. Though eating lots of protein may be beneficial, eating a balanced diet is an essential part of staying healthy.
People who consume a protein-rich diet are more likely to lose weight because they are less likely to overeat. When paired with exercise, a high-protein diet can aid in the development of lean muscle. Lean muscle aids weight reduction by allowing you to burn more calories throughout the day.
The following are some of the most effective high-protein meals for weight loss.
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Black beans
Black beans are often an inexpensive source of protein. Black beans can be prepared in a variety of ways, making them a very versatile ingredient when preparing meals.
Lima beans
Some Lima beans offer about 21 grams of protein per 100 g serving.
Corn
Yellow corn has about 15.6 g of protein per cup. Additionally, corn also contains a good amount of fiber and minerals, including calcium.
Salmon
Salmon is considered a fatty fish, meaning it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. Salmon may not be as budget-friendly as some other protein options.
Potatoes
Potatoes have a reputation as a starchy carb but are good sources of nutrients, including protein. One medium potato with the skin on contains just over 4 g of protein. People should use caution when preparing a potato as the extras that people often put on potatoes can increase the calorie count.
Broccoli
One cup of raw broccoli has almost 2.6 g of protein and contains a variety of nutrients such as folate and potassium. This powerhouse veggie only has 31 calories per cup.
Cauliflower
Cauliflower has a lot of protein with very few calories. One cup of chopped cauliflower has 27 calories and 2 g of protein.
Chinese cabbage
Also known as bok choy, this vegetable gets much of its calories from protein and is full of antioxidants.
Eggs
Eggs are an excellent source of protein, nutrients, and healthy fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overeating. It helps in weight loss.
Beef
Beef offers high amounts of protein per serving. There is a range of different types of beef to choose from for weight loss. People following a moderate carbohydrate diet should eat lean beef whereas a person on a low-carb diet may eat fattier beef.
Chicken breast
Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 136 g skinless chicken breast provides around 26 g of protein.
Oats
Oats offer about 17 g of protein per 100g. They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety healthful food, such as fruits and nuts. People should avoid prepared oatmeals as they often contain added sugar.
Tuna
Tuna is an excellent and widely available source of protein that also has a low-calorie count. Tuna is a lean fish with minimal fat. Add tuna to salads, sandwiches, and snacks. Be careful with additional dressings, such as mayonnaise, as these can add additional, unwanted calories.
Tempeh
Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about 17 g per half cup. Tempeh may not be easy to find, but some grocery stores carry it in the refrigerated vegetarian section.
Spirulina
Spirulina is a bacterium that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form.
Legumes
Legumes are both high in fiber and protein. This makes them a good choice as part of a weight loss diet because they can be quite filling. Some people may have trouble digesting legumes, however.
Hemp seeds
People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.5 g of protein per tablespoon. They are fairly easy to find in most grocery stores but can be expensive.
Sun-dried tomatoes
Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer both a good source of protein, as well as additional nutrients and fiber.
Guava
Guava is a tropical fruit that may not be available everywhere. Guava is one of the most protein-rich fruits available. It also offers additional nutrients, such as vitamin C.
Peas
Peas are high in protein, fiber, and other nutrients. Peas are inexpensive, easy to find, and can be used in lots of recipes.
Pork
Lean pork is a good source of protein. Pork roasts and tenderloin are good choices for meals. People should avoid processed pork products such as bacon.
Turkey
Turkey packs a powerful punch of protein. Boneless turkey can provide about 13 g of protein per 100 g.
Chickpeas
Chickpeas are a healthful vegetarian protein that is high in fiber, and full of nutrients that support heart and bone health. They also ward off cancer.
Greek yogurt
Plain, low-fat Greek yogurt packs as much as 19 g of protein in a 200g pot. People looking to lose weight should limit or avoid Greek yogurt that contains added sugar. People should opt for the plain versions instead and jazz it up with some fruit or seeds.
Almonds
Nuts have a reputation for being high calorie but with a little bit of portion control, dry roasted or raw almonds can make for a filling, protein-rich snack.
Milk
Cow’s milk is an excellent source of protein for people that can tolerate drinking milk. An 8-ounce serving of milk contains 8 g of protein.
Pumpkin seeds
Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. People looking to lose weight should stay away from oil roasted pumpkin seeds and choose dry roasted seeds, instead.
Avocado
Avocados not only contain protein and heart healthful unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium.
Portion control is necessary, however, since avocados are very calorie dense.
Nut butters
Nut butters, including peanut butter, contain a lot of calories, but a portion-controlled serving can add unsaturated fat and a dose of protein to a person’s diet. People wanting to eat nut butters healthily should stick to those with no added sugars or oils.