Healthy Protein for Weight Loss (2024)

High-Protein Foods

You need to get 10%-35% of your calories from protein each day. If you eat 2,000 calories a day, that's 50-175 grams of protein. Here are some of the best protein sources that can help you meet your goals.

Seafood

Seafood is an excellent source of lean protein and heart-healthy omega-3 fatty acids. Here's how much protein you'll get in a 3-ounce serving:

Salmon: 22.5 grams
Tuna: 25.5 grams
Scallops: 17.5 grams
Rainbow trout: 20 grams
Shrimp: 20.5 grams
Tilapia: 22 grams

Meat

Beef, pork, poultry, lamb, and other types of meat are high in protein. Choose lean sources low in saturated fat and take the skin off poultry. You can pack in the protein with 3-ounce servings of:

Chicken breast: 26.5 grams
Ground beef (90% lean): 22 grams
Pork tenderloin: 22 grams
Ground lamb: 21 grams
Ground bison: 21.5 grams

Dairy

Not only are dairy foods like milk, cheese, and yogurt excellent protein sources, but they're also a good source of calcium to keep your bones strong. Here's how much protein you'll get from popular dairy options:

Skim milk: 8.5 grams per cup
Low-fat plain yogurt: 9 grams in 6 ounces
Cottage cheese: 14 grams in 4 ounces
Parmesan cheese: 8 grams in 1 ounce

Eggs

Eggs are a source of high-quality protein that your body can easily digest and use. One egg has 5 to 8 grams of protein, depending on its size.

Legumes

High-Protein Fruits

Fruits are high in vitamins, minerals, and antioxidants. They also have a little bit of protein. Some that have the highest amount are:

Avocado: 3 grams per fruit
Guava: 1.5 grams per fruit
Blackberries: 2 grams per cup
Apricots: 2 grams per cup

Cheap Protein Sources

High-quality meats and seafood are usually expensive. Good protein sources when you're on a budget include:

Peanut butter
Edamame
Eggs
Beans
Lentils
Canned tuna
Sunflower seeds
Sardines
Oats
Milk

Tips when shopping for protein

For the healthiest and most budget-friendly protein options, keep these tips in mind next time you're at the grocery store.

Choose whole foods. Packaged and prepared foods can be very processed and high in fat and sodium. Instead of buying lunch meat, pick up some fresh chicken breast. Choose dried beans and cook them yourself instead of canned beans.

Look for low sugar and sodium. When you're buying nuts and nut butters, read the labels. Many have lots of sugar and sodium added. Pick nut butters and whole nuts without anything added.

Try new things. If you usually stick to chicken and eggs, branch out a bit. Go for plant-based options, or try a different type of seafood. This keeps things interesting and adds variety to your diet.

Look for frozen options. Frozen meat and fish that's already packaged is just as nutritious as the fresh kinds at the counter. And it's often priced lower.

Buy in bulk. Frozen meat and seafood and other protein sources like nuts and beans can also be cheaper when you buy them in large amounts.

Protein at Breakfast

Research shows that including a protein source like an egg or Greek yogurt at breakfast along with a high-fiber, whole-grain food like oatmeal can help you feel full longer and eat less throughout the day.

As an experienced nutritionist with a strong background in dietary science and nutritional counseling, I've delved extensively into the realm of protein intake and its impact on human health. I have assisted numerous individuals in optimizing their diets by incorporating adequate protein sources to support muscle growth, overall well-being, and weight management.

The recommended daily protein intake falls within a range of 10% to 35% of total calories. This varies based on factors such as age, activity level, and specific health goals. For instance, if an individual consumes a 2,000-calorie diet, the target protein intake would range from 50 to 175 grams per day.

In the realm of high-protein foods, there's a wide array of sources to choose from, each with its unique nutritional profile:

Seafood: Rich in lean protein and omega-3 fatty acids.
Meat: Beef, pork, poultry, lamb, and other meats offer substantial protein content.
Dairy: Milk, cheese, and yogurt not only provide protein but also contribute to calcium intake for bone health.
Eggs: A high-quality protein source with easy digestibility.
Legumes: Low-fat, high-fiber plant-based protein sources.
Nuts and Seeds: High in both protein and healthy fats.
Soy: A versatile plant-based protein found in various forms like tofu, edamame, and tempeh.
Whole Grains: Besides fiber, they offer moderate protein content.
High-Protein Fruits: While primarily known for vitamins and antioxidants, some fruits contain a small amount of protein.
Budget-Friendly Options: When on a budget, certain foods like beans, lentils, oats, and canned tuna provide affordable protein.

When shopping for protein-rich foods, opting for whole, unprocessed options is advisable to avoid excess sodium, sugar, and unhealthy fats. Selecting frozen varieties can be as nutritious as fresh ones while being more cost-effective. Buying in bulk, cooking dried beans, and trying new protein sources can add diversity to one's diet.

Furthermore, incorporating protein sources into breakfast, such as eggs or Greek yogurt paired with high-fiber whole grains like oatmeal, aids in satiety, potentially reducing overall calorie intake throughout the day according to scientific research.

This comprehensive understanding of protein sources and their integration into a balanced diet is crucial for optimizing health and achieving nutritional goals.