Protein makes up the building blocks of organs, muscles, skin, hormones and pretty much everything that matters in your body.

– Kris Gunnars

Many studies have shown that protein-enriched diets can lead to greater weight loss.

Research shows that protein improves health in many ways:

  • Helps to lose weight
  • Helps to lose belly fat
  • Gives greater satiety response
  • Controls hunger and cravings
  • Increases muscle mass and strength
  • Lowers blood pressure
  • Fights diabetes

That being said, every meal should have some protein in it.

When you are on a diet, you want to consume fewer calories, right? At the same time, you want to have a higher protein intake.

So even though nuts are high in protein, they have over 600 calories. Not the best for weight loss.

Here are high protein low fat foods that are low in calories as well.

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Low-Fat Cottage Cheese

High Protein Low Fat Foods

We start a protein foods list for weight loss with cottage cheese. It is very low in both fat and calories but high in protein.

That makes it perfect for weight loss.

Moreover, it is rich in nutrients like vitamin B12, riboflavin, calcium and many more.

Nutrition facts of 1% fat cottage cheese (100g): protein 12g | carbohydrates 2.7g | fats 1g | 72 calories

Chicken Breast

High Protein Low Fat Foods

Chicken breast – the staple of every bodybuilder’s diet.

It is one of the most used protein sources for both muscle building and weight loss.

Pro tip: if you want to save on calories, eat skinless chicken breast. 100g of the breast with the skin has about 200 calories whereas the same size of skinless breast has only about 140 calories.

Nutrition facts (100g): protein 24g | carbohydrates 0g | fats 4g | 132 calories

Greek Yogurt

High Protein Low Fat Foods

Greek yogurt is a type of yogurt that has a creamy texture, tastes great mixed with berries or fruits and is filled with nutrients.

Now, make sure to choose the one that has no added sugars. That would make it higher in calories.

Nutrition facts of non-fat greek yogurt (100g): protein 10g | carbohydrates 3.6g | fats 0.4 g | 59 calories

Lean Beef

High Protein Low Fat Foods

Another great option for weight loss. In particular, if you are on keto or low-carb diet.

Moreover, it has plenty of iron in it, zinc, selenium and vitamin B12.

Any beef of 3-15% of fat will be perfect for losing weight.

Nutrition facts of 15% fat beef (100g): protein 26g | carbohydrates 0g | fats 15g | 250 calories


High Protein Low Fat Foods

Tuna, tuna, tuna! Probably the best protein option. Almost 95% of all the calories come from protein.

So it is low in everything except protein.

Another key fact about tuna is omega-3 fat acids content – essential fat that our body has to get from food.

Nutrition facts (a can): protein 42g | carbohydrates 0g | fats 1.4g | 191 calories

White Fish

High Protein Low Fat Foods

Fish is one of the healthiest foods that you can find.

It is full of omega-3 fatty acids, vitamin D and B-6.

I have included only white fish because other types are high in fat. Whitefish would be haddock, halibut, tilapia, flounder, etc.

Make sure to eat fish at least a couple of times a week.

Nutrition facts of one fillet (154g): protein 38g | carbohydrates 0g | fats 12g | 265 calories


protein foods list for weight loss

Shrimp is similar to tuna – most of the calories (90%) comes from protein.

Just like beef, shrimp is rich in vitamin B-12 as well as selenium and many other nutrients.

Many shrimp products have quite an amount of sodium so look for lower contents of sodium.

Nutrition facts (100g): protein 24g | carbohydrates 0.2g | fats 0.3g | 99 calories

Protein Supplements

protein foods list for weight loss

I want to make it very clear – you do not need any supplements to lose weight. Yes, it gives you a little bit of edge but it is not necessary to lose weight.

Protein powder, a high-quality protein, can be derived from plants or dairy and is very effective for weight loss and/or muscle building.

The best part about protein powders is that it gives you flexibility.

If you are on your way somewhere, can‘t leave your workplace or just don‘t have time to cook simply have a shake.

If you want something like using the Star boost in Mario Kart for your weight loss program, check out these protein powders:

Elite Protein – Organic, Vegan, NO Added Sugars, Gluten-Free, GMO-Free, Dairy-Free, Wheat-Free, Soy-Free, Lactose-Free.

Gainful – Keto, Paleo, Low-Carb Friendly, Organic, Vegan, NO Added Sugars, Gluten-Free, GMO-Free, Dairy-Free, Wheat-Free, Lactose-Free.

Promix – Grass-Fed, Gluten-Free, Soy-Free, Hormones-Free, Antibiotics-Free, GMO-Free.

Dymatize – Lactose-Free, Gluten-Free, Super-Fast Absorbing.

Nutrition facts of a scoop (25g): protein 21g | carbohydrates 1.2g | fats 1.2g | 100 calories

Turkey Breast

protein foods list for weight loss

Turkey breast is very similar to chicken breast on many levels: mostly – protein, low in calories and fats, rich in vitamin A, vitamin B-6, and choline.

Moreover, just like chicken, it tastes brilliant. As with chicken breast, you are better off eating skinless turkey breast.

Nutrition facts (100g): protein 17g | carbohydrates 0g | fats 7g | 131 calories

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protein foods list for weight loss

Eggs are almost perfect source of protein – it is cheap, low-carb, can be prepared in thousands of ways, portable and stuffed with branched-chain amino acids.

Eggs are filled with minerals, antioxidants, and vitamins too.

You might think “but eggs are high in fat…“. Yes, that is true. But if you had 4 eggs, just ditch one or two yolks job done.

Nutrition facts of one large egg (50g): protein 6g | carbohydrates 0g | fats 5g | 78 calories

Low-fat (1-2%) Milk

protein foods list for weight loss

If you don‘t have an intolerance to milk, then enjoy it. If you do have an intolerance, get lactose free and enjoy it.

Milk is a perfect high-protein source and can be prepared in many ways too.

Milk is stuffed with calcium, riboflavin, phosphorus, and potassium.

Nutrition facts of one cup (244g): protein 8g | carbohydrates 12g | fats 2.4g | 103 calories

Lean Cheese

high protein foods list

Most of us know only Swiss cheese, mozzarella, etc. But you can find lean options too.

Gram for gram, lean cheese gives you more protein than any other dairy products.

Cheese is high in calcium and vitamin A.

Nutrition facts of 3% fat (100g): protein 29g | carbohydrates 1g | fats 3g | 147 calories

Lite Tofu

high protein foods list

Tofu – protein-rich food for vegetarians that is made of soy milk.

It is rich in calcium, selenium, and phosphorus and is crazy low in calories.

Moreover, it can be cooked in many ways or even blend into a smoothie.

Nutrition facts (100g): protein 9g | carbohydrates 1.3g | fats 1.9g | 51 calories

Pork Loin

high protein foods list

The pork itself is high in calories. However, if you opt for pork loin (lean cuts), you would end up eating meat as lean as chicken.

Again, if you want to save on calories, cut any fat that you see before cooking.

Just like lean beef, pork loin is rich in zinc, selenium and vitamin B12.

Nutrition facts (100g): protein 26g | carbohydrates 0g | fats 3.5g | 143 calories


high protein foods list

Another protein-rich food for vegetarians.

Peas, just like other legumes, are not only high in protein but fiber as well. Fiber gives you that feeling of fullness.

It is true that legumes are low in some essential amino acids (building blocks of protein) but stay calm!

If you have dairy or meat in your diet, you will make up for that.

Nutrition facts of one cup (145g): protein 8g | carbohydrates 21g (7g fiber) | fats 0.6g | 118 calories


high protein foods list

Bison is even leaner source of protein than lean beef.

Now, if I had to choose between beef and bison, I would opt for bison. Usually, it is grass-fed, unlike beef which in most cases, is fed grains.

That being said, bison is a healthier protein source.

On top of that, bison is a great source of potassium and iron.

Nutrition facts (100g): protein 28g | carbohydrates 0g | fats 2.4g | 141 calories

Final Thoughts

High protein low-fat food sources are quite plentiful. You just need to do your own research.

Once you did that you don‘t have to worry about consuming too many calories.

Lean protein sources should be the priority of women because they are smaller than men, have less muscle mass. Therefore, they need to consume fewer calories in order to lose weight.

Still feel lost in all that “calorie and protein tracking mumbo-jumbo”?

Then jump on my online coaching where I’ll give you tools and strategies that allow you to effortlessly track your food intake, exercise, and fat loss to ensure you are constantly making progress.

I’ll be the one doing all the hassle, all the behind the scenes” work so that you can focus on executing.

Just fill out the application form and I’ll get right back to ya😊

Egis R.

If you think you have crappy genetics, I tell you: SCREW YOU! You’ve no idea how many times I heard this. And yet, my clients managed to transform their lives with simple steps that I gave them!

Certificate in strength and conditioning, 2014. Lithuanian Sports University, Lithuania

Athletic Training, 2013. Masaryk University, Czech Republic

Certificate IV in fitness, 2017. The Eagle Academy, Australia

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