30 High-Protein, Low-Calorie Foods + Simple Meal Ideas for Weight Loss

30 High-Protein, Low-Calorie Foods + Simple Meal Ideas for Weight Loss

Protein does more than build muscle—it helps you feel full, steadies appetite, and protects lean mass while you’re in a calorie deficit. Choosing high-protein, low-calorie foods can make weight loss feel easier and more satisfying, without resorting to restrictive eating. This guide explains how much protein you really need, lists 30 lean, nutrient-dense options, and shares simple ways to turn them into crave-worthy meals.

Why protein is your weight-loss ally

• Keeps you fuller for longer: Protein triggers satiety hormones, helping reduce snacking and overeating.
• Preserves lean muscle: During weight loss, adequate protein supports muscle retention so more of the weight you lose is fat.
• Slight metabolic boost: Protein has a higher thermic effect (your body uses more energy to digest it) than carbs or fat.
• Steadier energy: Pairing protein with fiber-rich carbs helps stabilize blood sugar and curb cravings.

How much protein should you eat?

• Baseline: About 0.8 g protein per kg of body weight per day is the minimum for most healthy adults.
• For fat loss and muscle retention: 1.2–1.6 g/kg/day is a well-studied range, especially if you’re active or in a calorie deficit.
• Strength training or higher needs: Some individuals do well up to ~2.0 g/kg/day.
• Distribute it: Aim for 25–40 g protein at each main meal to maximize satiety and muscle protein synthesis.

If you have kidney disease, are pregnant, breastfeeding, or have other medical conditions, speak with your clinician for personalized targets.

A quick rule of thumb

• Build each meal around a palm-sized portion of lean protein (roughly 20–30 g), plus vegetables, a fist-sized portion of fiber-rich carbs, and a thumb of healthy fats.

The high-protein, low-calorie list (30 foods)

Nutrition values are approximate per 100 g unless noted; brands and cooking methods vary.

Poultry and lean meats

• Chicken breast, skinless — ~31 g protein, ~165 kcal
• Turkey breast — ~29 g protein, ~135 kcal
• Pork tenderloin — ~26 g protein, ~143 kcal
• Extra-lean beef (≈5% fat) — ~26 g protein, ~170 kcal
• Venison — ~30 g protein, ~158 kcal

Try this: Grill a batch of chicken or turkey with lemon, garlic, and paprika for salads and wraps all week.

Fish and seafood

• Cod/white fish — ~18 g protein, ~85–100 kcal
• Haddock/pollock — ~18–20 g protein, ~90–110 kcal
• Tuna (canned in water, drained) — ~25 g protein, ~116 kcal
• Salmon — ~20 g protein, ~200–210 kcal (higher calories, rich in omega-3s)
• Shrimp/prawns — ~24 g protein, ~99 kcal
• Scallops — ~15 g protein, ~90 kcal

Try this: Roast a tray of white fish with cherry tomatoes, olives, and herbs; finish with a squeeze of lemon.

Dairy and eggs

• Egg whites — ~11 g protein, ~52 kcal (per 100 g) or ~3.6 g, 17 kcal per large egg white
• Whole eggs — ~13 g protein, ~143 kcal (per 100 g) or ~6 g, 72 kcal per large egg
• Greek yogurt, nonfat — ~10 g protein, ~59 kcal
• Skyr — ~11 g protein, ~62 kcal
• Cottage cheese (1–2% fat) — ~11–12 g protein, ~80–90 kcal
• Quark — ~12 g protein, ~60–70 kcal
• Light string cheese (per stick, ~28 g) — ~6–7 g protein, ~50–60 kcal
• Ultra-filtered milk (per 100 ml) — ~5–7 g protein, ~35–50 kcal

Try this: Make a savory yogurt bowl—Greek yogurt, cucumber, dill, olive oil drizzle, and a sprinkle of salt and pepper.

Plant proteins

• Firm tofu — ~15 g protein, ~120 kcal
• Tempeh — ~20 g protein, ~190 kcal (dense; watch portions)
• Seitan (vital wheat gluten) — ~25 g protein, ~140 kcal
• Edamame (boiled) — ~11 g protein, ~122 kcal
• Lentils (cooked) — ~9 g protein, ~116 kcal
• Black beans (cooked) — ~9 g protein, ~132 kcal
• Chickpeas (cooked) — ~9 g protein, ~164 kcal
• White/cannellini beans (cooked) — ~8 g protein, ~114 kcal
• Lupini beans (jarred) — ~15 g protein, ~120 kcal
• Green peas (cooked) — ~5 g protein, ~81 kcal

Try this: Stir-fry tofu with mixed veg and a light soy-ginger sauce; add edamame for an extra protein bump.

Convenience booster

• Whey or plant protein powder (per 30 g scoop) — ~20–25 g protein, ~100–140 kcal. Look for low sugar and minimal additives.

Simple ways to add more protein (without obsessing over calories)

• Start your day with eggs or strained yogurt; add a few extra egg whites for a bigger protein boost at minimal calories.
• Upgrade your carbs: Mix beans or lentils into soups, pasta, and grain bowls; try legume-based pasta for more protein per bite.
• Build bigger salads: Add 120–150 g lean protein to leafy salads with colorful veg and a light vinaigrette.
• Snack smart: Keep edamame, light string cheese, cottage cheese, or canned tuna on hand.
• Blend better: Make a smoothie with protein powder, berries, spinach, and water or ultra-filtered milk.

1-day high-protein sample menu (about 100–120 g protein)

• Breakfast: 200 g nonfat Greek yogurt mixed with 2 tbsp powdered peanut butter, 150 g berries, and a sprinkle of cinnamon (~35 g protein).
• Lunch: Big salad: 120 g grilled chicken, mixed greens, tomatoes, cucumber, ½ cup chickpeas, and 1 tbsp olive oil vinaigrette (~40 g protein).
• Snack: 1 cup shelled edamame or a light string cheese with an apple (~17 g or ~7 g protein).
• Dinner: 150 g baked cod with roasted broccoli and a small baked potato (~30 g protein).

Adjust portions to your energy needs. Add carbs or fats if you’re highly active; trim dressings or starches if you need fewer calories.

Shopping and prep tips

• Compare labels per 100 g/ml: Aim for ≥10 g protein per ~100 kcal for lean options.
• Choose lean cuts: Look for 95% lean mince; remove poultry skin before cooking.
• Canned wins: Tuna, salmon, beans—drain and rinse to reduce sodium and calories from oil.
• Pick plain dairy: Unsweetened Greek yogurt, skyr, quark. Add your own fruit or spices.
• Batch-cook: Grill or bake proteins once; portion and freeze for instant meals.
• Flavor generously: Herbs, citrus, chili, vinegar, and spice blends add taste without many calories.

Common mistakes to avoid

• Relying only on bars and shakes: Convenient, but whole foods are more filling and nutritious.
• Forgetting fiber: Pair protein with vegetables, fruit, and whole grains for fullness and gut health.
• Skipping strength training: Resistance work plus protein preserves (and can build) lean mass.
• Uneven protein distribution: Don’t backload protein at dinner—spread it across breakfast, lunch, and dinner.
• Not hydrating: Higher protein needs water; aim for steady fluids through the day.

FAQs

What foods give the most protein for the fewest calories?

Egg whites, white fish (cod, pollock), shrimp, chicken breast, and seitan offer a high protein-to-calorie ratio. Nonfat Greek yogurt and skyr are also excellent.

Can you overdo protein?

For healthy adults, intakes up to around 2.0 g/kg/day are generally well tolerated. If you have kidney disease or other conditions, get medical advice first and stay well hydrated.

Can vegans eat high-protein, low-calorie?

Yes. Focus on seitan, tofu, tempeh, edamame, lupini beans, and soy-based yogurts. Combine with vegetables and whole grains; consider a quality plant protein powder for convenience.

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Remember: consistency beats perfection. Choose a few favorites from the list, prep them simply, and build each meal around a lean protein plus colorful plants. Your future self will thank you.