Best Low Calorie High Protein Foods


Share post:

Rich & Creamy Melt Organic Spread

Best High Protein Low Calorie Foods!

A creamy fruit-and-nut-oil-based butter alternative that includes virgin coconut oil, which offers plenty of fat-fighting medium-chain triglycerides. It has no trans fats and a balanced ratio of 2-to-1 of omega-6s to -3s, plus only half the calories and saturated fat of butter. It also comes in flavors like Honey and Chocolate in addition to original.

Dairy-free, MCT oils

24 of 30

High Protein Low Calorie Vegan Food Sources Table

I compiled nutritional data for over 200 vegan foods, and originally came up with a list of the best vegan protein food sources.

Then I sorted those list based on the percentage of calories that come from protein.

Here are the 50 best foods that I found. Note that all measurements are based on a 100 gram serving of each food.


Darigold Low Fat Cottage Cheese

I actually prefer fat free cottage cheese, but I will buy this cottage cheese when the whole family is on a cottage cheese kick.

My number one way I use cottage cheese is in my low calorie pancakes! And I make these a lot.

And for something savory, this Twice Baked Potato with cheesy cottage cheese.

You May Like: Proteins And Ketones In Urine

Our High Protein Foods List For Weight Loss

We’ve broken our list of high-protein, low-fat foods into categories:

Whether you’re a fan of fish, can’t deny your love of dairy or stick to a meat-free meal plan, we’ve got the best options for your waistline.

Read on to get in the know and be sure to pick a few of our suggestions up next time you head to the grocery store.

Peanut Butter And Banana Oatmeal

50 High Protein Foods to Help You Hit Your Macros in 2021

Protein Punch: 14 gramsYou’ll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup

We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you’re looking for in the morning.

“One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein,” says Amidor.

However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties which tend to have the same calories or contain added sugars and artery-clogging saturated fats.

Get our recipe for Peanut Butter and Banana Oatmeal.

Protein Punch: 41 gramsYou’ll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce

Get our recipe for Chorizo Breakfast Burritos.

Protein Punch: 5 gramsYou’ll Need: Cashew butter, maple syrup, whole wheat bread, red apple, ground cinnamon

Get our recipe for Maple-Cashew-Apple Toast.

Protein Punch: 10 gramsYou’ll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts

Get our recipe for Overnight Chia Pudding.

Also Check: How To Remove Protein From Urine

Fig & Brie Stuffed Chicken Breasts

I love having guests over to share a meal, as Im sure many of you do too. Besides enjoying each others company, you get to enjoy good food too.

These Fig & Brie Stuffed Chicken Breasts are sure to delight your guests. Theyre juicy and full of flavor, from the creaminess of the Brie, sweetness of the figs, and savory of the chicken.

Its a party in your mouth.

To keep your chicken breasts moist, avoid overcooking them. Just bake them until they reach an internal temperature of 165 degrees Fahrenheit. I recommend this meat thermometer because its effortless to clean and is waterproof too.

Serve with a side Garden Salad.

Per Serving:

Know Your Total Calorie Goals

Eating more protein is thought to support weight loss, muscle gain, and improved health a number of different ways, but if you arent eating the right amount of calories protein intake isnt going to make much difference.

In other words, the first step in evaluating your food choices is calorie content. Learn how many calories you need to eat each day and then find foods that help you hit that goal consistently.

The easiest way to determine if a meal or snack is the right calorie fit is to plan out your day in advance. This is much easier than it sounds.

Take your total calorie needs and divide by the typical number of meals you have each day. If you need 2000 calories and eat three times a day, youd need roughly ~600 calories per meal with 200 calories to spare. Then use any remaining calories to account for snacks and wiggle room as needed.

Then use this amount to judge whether or not that high protein food is actually benefiting your overall diet.

Recommended Reading: Sascha Fitness Hydrolyzed Whey Protein Isolate

Best High Protein Low Fat Foods

If you ask ten nutrition experts to outline the ideal diet, you will get ten different answers. The options are nearly endless. There is keto, low fat, paleo, intermittent fasting, vegan, carnivore, and everything in-between.

Nutritionists agree on fewer things than opposing politicians. And as they say, the three things you can’t discuss over dinner are religion, politics, and nutrition habits.

But one thing nearly everyone agrees on is protein. Protein is every fitness enthusiast’s favorite macronutrient. And for good reason. High protein diets have been used successfully for decades.

We know through experience and research that the best way to gain strength and build an impressive physique is by lifting weights and eating enough protein. Training and nutrition go hand in hand from a muscle-building standpoint.

Adequate protein intake can assist in fat loss, too. Protein is the most satiating macronutrient, so naturally, high protein diets fill you up better than low protein diets. This makes sticking to a calorie-restricted meal plan easier to manage.

But, knowing the benefits of a high protein diet is only half the battle. Not all protein sources are created equal. The best protein sources are high quality, high protein, and low fat. These are the foods to build your diet around.

In today’s article, we will cover:

What Meats Are Considered Lean Protein


Lean meats include beef, lamb, veal, pork, kangaroo, and lean sausages. Chicken, turkey, duck, emu, goose, and bush bird are just a few of the birds found in poultry. In addition to fish, crabs, lobsters, oysters, scallops, and clams are available. A chicken egg, a duck egg, and a chicken egg are all eggs.

Don’t Miss: What’s The Best Protein Powder For Muscle Gain

Protein Payout: 1 Cup 230 Calories 18 G Protein

Here are some pretty amazing proportions: One cup of lentils has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn’t. Eat them on their own as a side or simmer them into a soup.

What Is Lean In Protein

According to USDA guidelines, lean protein sources must contain fewer than 10 grams of total fat and less than 95 milligrams of cholesterol per 3.5 ounce serving. A protein source with a density of 2 to 3 grams of fat per ounce is a lean protein source, as is a protein source with 2 to 3 grams of fat per ounce.

Don’t Miss: How Many Grams Of Protein In Peanut Butter

Peanut Butter And Celery

Peanut butter is a favorite protein source for many people who enjoy the creamy texture and taste. A two-tablespoon serving of peanut butter provides 8 grams of protein, 190 calories, 7 grams of carbs, and 16 grams of fat. Peanut butter also provides 2 grams of fiber.

Spread peanut butter on 2-3 stalks of celery for a crunchy treat. The snack is egg-free, dairy-free, and might be gluten-free, but you should check the label to be sure. Or check this list of 11 brands of gluten-free peanut butter.

Elderflower And Strawberry Parfait Recipe

low calorie snack options carbs

Just because it’s an egg white recipe doesn’t mean that it has to be an egg-centric dish. This parfait uses three egg whites whisked with sugar and vanilla to form a cream that serves as the base of this light, sweet treat. It also features sliced strawberries and elderflower liqueur.

Get the recipe from Salt& Wind Travel.

You May Like: What Does It Mean To Have Protein In Urine

How Much Protein Do You Need

The reference dietary intake of protein is between 46-63 grams for most adults, with pregnant and lactating women needing up to 65 grams per day. The daily value for protein is set at 50 grams per day , which is an average that works for most people. Athletes or other people looking to build muscle mass may want to consume more protein.

High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.

Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes. For more information, see the lists of vegetarian protein, high protein fruits, and high protein vegetables.

Setting targets can provide a guide to healthy eating.

Ground Beef Stroganoff Casserole With Cauliflower Rice

Are you the only person in your family on a low-carb diet? That can be a hassle.

Usually, you may have to make two dishes one for you and for everyone else. And thats not fun.

This Ground Beef Stroganoff Casserole is one that your entire family will enjoy.

Its cheesy and meaty. And the mushrooms add umami flavors, while the cauliflower rice adds some texture.

Your family wont believe its low carb nor will they care.

To make it even meatier, be sure to use a bit of steak seasoning. Montreal Steak Seasoning is an excellent choice.

Also, add a good beef bouillon cube to your base sauce. Bon appetit!

Per Serving:

Don’t Miss: Are Beans Protein Or Carb

Healthy Snacks That Boost Your Protein Intake

When you’re hungry choosing high-protein snacks is a great idea. Protein helps you to feel full and satisfied after eating. This benefit can be helpful for anyone who is trying to manage hunger, but it can be beneficial if you’re trying to reach or maintain a healthy weight.

Research has suggested that people who consume more protein throughout the day have more significant weight loss success than people who consume less. As well, protein is vital for building and maintaining muscle mass, which is important for daily functioning and healthy aging.

Use this to find healthy high, protein snacks to support your eating plan. If you’re on the go and you need to find a quick bite, these options are usually easy to find and easy to prepare.

If weight loss is your goal, you might search out high-protein, low-calorie snacks. But it’s important to consider healthy snack ideas that provide other nutritious ingredients such as fiber, healthy fats, and essential vitamins and minerals. Nutrient density is the key to healthy eating.

Egg White Breakfast Burrito


Although there are numerous burritos out there that, while delicious, aren’t necessarily considered a healthy choice, this egg white breakfast burrito is a healthy, high-protein bite that can fuel you throughout the day. Ringing in at only 272 calories, this burrito features egg whites and turkey bacon as its main proteins. Additionally, it is filled with nutritious fresh veggies, including bell peppers and red onion.

Get the recipe from Beachbody on Demand.

Recommended Reading: How Much Protein In Hot Dog

Protein And Weight Loss

When deciding how much you want to restrict your calories, consider your activity level and health needs. You can look at the Dietary Guidelines for Americans for recommendations.

Women in their 20s with a moderate activity level, for instance, are advised to consume 1,800 to 2,000 calories a day. But if you’re a highly active person, you need to increase that number to ensure your body gets the energy it needs.

Eating a high-protein diet is a great way to ensure you’re getting the nutrients you need for your daily activities. The most important thing is to make healthy choices. A study from the June 2014 issue of the âJournal of Nutrition and Metabolismâ noted that 1,200-calorie diets were the most common recommendation for weight loss, but it may not be enough to sustain your energy levels.

As reported in the August 2015 âObesityâ studyâ,â high-protein breakfast foods may curb hunger later in the day. Reducing your hunger overall will help you maintain a lower calorie intake.

If your goal is to cut calories, then consuming the foods with the highest levels of protein and the lowest number of calories will make it easier to get leaner without feeling hungry or deprived.

âRead more:â Cutting Calories to Lose Weight? This Is the One Food Group You Shouldn’t Trim

Can You Lose Weight On A High Protein And Low Calorie Diet

A high protein and low calorie diet is an incredibly effective one for weight loss.

A high protein and low calorie diet is an incredibly effective one for weight loss. Besides the fact that the nutrient helps you feel fuller for longer so you can cut back on your calorific intake, there are several other ways how protein can help you lose weight. If youre looking to cut down or stay fit, you should definitely consider going on a high protein diet

Recommended Reading: High Protein Drinks For Weight Loss

High Protein Low Fat Foods Vegetarian

There are many high protein low fat foods vegetarian options available. Some popular choices include tofu, seitan, lentils, beans, and quinoa. These foods are all packed with nutrients and protein, and are low in fat and calories. This makes them ideal for those who are looking to lose weight or maintain a healthy weight. They are also great for vegetarians who want to make sure they are getting enough protein in their diet.

The recommended daily intake of protein for adults is 0.7 grams of protein per kilogram of bodyweight, according to the USDA. The American adult consumes roughly twice as much protein as is recommended, at approximately 100g per day. It is an excellent source of plant-based protein because it is a vegan meat substitute. Tempeh contains 20 grams of protein per 100 grams, and 20 grams of fat per 100 grams. Chickpeas have a high nutritional value and are commonly used in vegan and vegetarian dishes and snacks. One of our favorite vegan foods is tofu, which is high in protein and low in fat. The texture and properties of this product make it suitable for making meat and fish alternatives.

It contains 8.5 grams of protein and 0.8 grams of fat per 100 grams of protein. Legumes, in addition to lentils, peas, and beans, are excellent sources of lean vegan protein. Oats have a lot of fiber, and theyre also a great source of vegan protein.

Protein Payout: 7 Oz 150 Calories 20 G Protein

Best Low

Yogurt may be one of your key allies in weight-loss efforts. A study printed in the Journal of Nutrition found that probiotics like the ones found in creamy, delicious yogurt helped obese women lose nearly twice the weight compared to those who did not consume probiotics. Both sets of subjects were on low-calorie diets, but after 12 weeks, the probiotic poppers lost an average of 9.7 pounds, while those on placebos lost only 5.7. Bonus: the subjects who were given the good bacteria continued to lose weight even after an additional 12 weeks, an average of 11.5 pounds to be accurate! The group that didn’t get the probiotic boost? They maintained their 5.7-pound initial loss but didn’t trim down further. The good bacteria in probiotics can help ramp up your metabolism and improve your immune system, but it pays to be picky about your sources. Yogurt’s a great way to get a.m. protein and probiotics, but to get the healthiest yogurt you’ll have to read labels most are packed with added sugars that exceed their protein levels. To speed up the process, use our indispensable guide to the best brand name yogurts for weight loss.

You May Like: Protein Powder That Doesn’t Cause Gas

Who Should Eat High Protein Low

The best thing about high protein low-fat foods is that everyone benefits from eating them. However, people with a high daily protein count who are keeping their fat grams low benefit the most.

The one downside to eating a lot of protein is the calories can add up fast if you are not careful. You don’t want to hit the gym hard tackling your 7-day split only to not see any new definition because you’re overeating. Many high-protein foods also contain a lot of fat. By focusing on the 15 foods listed above, you won’t have to worry about that.

Easy Crispy Air Fryer Tempeh

Protein: 19gCalories: 260kcal Ready in: 17 minutesRecipe by:VeganPunksBonus: marinate this first before airfrying!

Crispy Air Fryer Tempeh only needs three ingredients and takes 15 minutes to make! Its perfect for adding extra protein to stir-fries and curries. With both oil-free and low-oil options, this air-fried tempeh will really hit the spot!

Also Check: What To Add To Protein Shake For Weight Gain

Smoked Salmon And Boursin Cheese Frittata

Protein Punch: 16 gramsYou’ll Need: Eggs, 2% milk, light sour cream, kosher salt, pepper, diced red onion, light Boursin cheese, smoked salmon, extra-virgin olive oil, chives

It’s no secret that eggs are the classic protein-packing breakfast many people turn to each day to kickstart their morning. While mastering the art of creating the perfect scramble is always commendable, there are plenty of other ways to cook up eggs for an even more filling meal. That’s where our smoked salmon frittata with Boursin cheese comes into play. This recipe is easy to make and ready in just a few minutes.

Protein Punch: 10 gramsYou’ll Need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen pie crust

Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.

Get our recipe for Artichoke Feta Quiche.

Protein Punch: 20 gramsYou’ll Need: Canned chickpeas, extra virgin olive oil, yellow onion, rosemary, salt, mushrooms and asparagus

Protein Punch: 12 gramsYou’ll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds

Get our recipe for Peanut Butter Overnight Oats.

Protein Punch: 22 gramsYou’ll Need: Ezekiel toast, peanut butter, chia seeds, honey, banana

Related articles

What Are Some Protein Foods

Peanut Butter And Banana Oatmeal ...

Breakfast Food High In Protein

Pb & Berry Breakfast Bowl ...

Best Whey Protein For Beginners

Who Shouldnt Buy Transparent Labs Whey Protein Powder ...

Premier Protein Cake Batter Delight

Premier Protein Brand Story Premier...