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High protein low calorie foods: Fuel Your Body with Flavorful Power

Table of Contents

In order to achieve weight loss goals, one must consume fewer calories than they burn. High protein low calorie foods will help you burn fat while keeping hunger pangs at bay!

Are you looking for high-protein foods that don’t contain too much calories? Well, you’ve come to the right place. In this article, I’ll show you some of the best high protein low calorie foods.

Key Takeaways

  • Incorporating high protein low calorie foods into your diet can help you stay full and satisfied while managing your weight.

  • Include lean meats, fish, eggs, tofu, and Greek yogurt in your diet for a healthy protein source without many calories.

  • Broccoli, spinach, and Brussels sprouts are low in calories and high in protein, making them a great choice for a healthy diet.

  • Lentils, chickpeas, and black beans are not only cheap but also rich in protein and fiber, making them a great addition to any meal.

  • Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are high in protein and healthy fats, making them a nutritious and satisfying snack option.

Healthy eating

Protein-rich foods are essential for anyone who wants to build muscle mass or burn fat. They also provide a great source of energy throughout the day. The problem is that they often contain lots of calories. This means that you might eat more food than you should.

If you want to eat high-protein foods without consuming too many calories, then you need to look beyond meat. There are plenty of other options out there. Check out these top high protein low-calorie foods:

Eggs

Eggs are an excellent source of protein and they’re also very low in calories. You can have them with breakfast, lunch or dinner. If you’re on a diet, then it’s recommended to limit yourself to two eggs per week.

Beans & Lentils

Beans and lentils are another great option if you’re trying to lose weight. These legumes are extremely filling thanks to their fiber content. One cup of cooked beans has about 10 grams of fiber. That’s a lot of fiber!

Oats

Oatmeal is a perfect choice if you’re looking for something quick and easy to prepare. It’s also a good source of carbohydrates which helps keep your blood sugar levels steady. Add some cinnamon and nuts to make it even better!

Salmon

Salmon is rich in omega-3 fatty acids, but it’s also really healthy. It’s full of antioxidants and B vitamins. A 3 oz serving contains only 70 calories.

Yogurt

Yogurt is an excellent source of calcium as well as probiotics. Probiotic bacteria help improve digestion by strengthening the immune system and fighting bad bacteria.

It is another dairy product worth including in your diet. Full of probiotics (good bacteria), yogurt helps maintain digestive health and promote weight loss.

Nuts

Nuts like almonds, cashews, pistachios, peanuts, and walnuts are great protein sources. They also provide fiber and healthy fats. Almonds and Cashews are my personal preference since they’re delicious.

Chicken Breast

Chicken breast is another great source of protein. A 4 oz chicken breast contains just 80 calories. Add some veggies and fruit to cut down on the calories even further.

Greek Yogurt

Greek yogurt is another excellent High protein low calorie foods

Greek yogurt is another excellent way to get protein into your diet. It provides 8 g of protein per 2 tbsp serving. Plus, 1/2 cup of plain Greek yogurt has only 95 calories.

Lean Meats

Lean meats such as beef, pork, and lamb are excellent protein sources. Just be careful not to overdo it because they’re typically higher in calories.

Fish

Fish is yet another great protein option. Most types of fish are packed with heart-healthy omega-3 fatty acids. Some types of fish include salmon, tuna, trout, and halibut.

Frozen Vegetables

Frozen vegetables are a convenient way to add extra fruits and veggies to your diet. Just be sure to check the label before buying frozen ones so that you know exactly what you’re getting into, nutritionally speaking.

Green Leafy Veggies

Green leafy vegetables are one of the healthiest foods around. Spinach, kale, collard greens, and chard contain loads of nutrients and fiber. Choose at least 5 servings of green leafy vegetables every single day.

Broccoli

Broccoli is probably my favorite veggie due to its versatility

Broccoli is probably my favorite veggie due to its versatility. It tastes great when eaten raw or cooked. Try steaming broccoli instead of boiling it to retain more nutrients.

Cauliflower

Cauliflower is another vegetable that works well roasted, boiled, stir-fried or eaten raw. I love eating cauliflower rice sometimes, especially when I’m having sushi.

Carrots

Carrots are another nutritious root vegetable that cooks up nicely. The sweet taste makes carrots a tasty addition to soups and casseroles.

Sweet Potatoes

Sweet potatoes are loaded with vitamin A, magnesium, potassium, and iron. Iron adds flavor to recipes while also adding nutrients.

Pineapple

Pineapple is a versatile fruit that offers plenty of nutrition too. Pineapples provide lots of vitamin C, dietary fiber, manganese, copper, riboflavin, and bromelain.

Beans

Beans are an excellent source of protein. Black beans, kidney beans, pinto beans, white beans, and chickpeas are among the many varieties available.

Lentils

Lentils are another legume that’s high in protein. Red lentils, brown lentils, and black-eyed peas are just three varieties available.

Eggs

Eggs may be cholesterol-filled, but they are extremely nutrient-dense and make a perfect food group.

Avocados

Avocados are loaded with essential nutrients such as folate, potassium, vitamin K and monounsaturated fat.

Oatmeal

Oatmeal is a complete protein containing all eight amino acids, which can help build muscle. Adding milk and other toppings like berries will boost the nutritional content.

Nuts

Nuts like almonds, walnuts, cashews, and peanuts are rich in healthy fats and vitamins. They’re often used for snacking and have a lot of added benefits.

Seeds

Seeds like pumpkin seeds, sunflower seeds, and sesame seeds are highly nutritious. They provide good amounts of both soluble and insoluble fiber.

Fatty Fish

Fatty fish like salmon, mackerel, and herring tend to be very high in omega-3 fatty acids, beneficial to overall health.

Whole Grains

Whole grains are a great fiber and minerals like iron and zinc. Many whole grains are easy to digest and packed full of flavor.

Berries

Berries are a delicious snack option loaded with antioxidants and phytonutrients

Berries are a delicious snack option loaded with antioxidants and phytonutrients. Blueberries, strawberries, and raspberries are some examples of this delicious fruit.

Salmon

Salmon is a popular choice for adding lean protein to their diet. Omega 3 fatty acids found in salmon reduce inflammation throughout the body.

Lean Meat

Lean meat is typically lower in calories than its higher fat counterparts. Not only does it contain less fat, but it contains more protein and fewer carbs.

What’s your favorite high protein low-carb food?

I would say eggs – you get a huge amount of protein and a fair bit of fat without any carbs at all.

See also
Ranking the best thyroid supplements of 2022

A large egg has about 6g of protein, 2g of fat, 1g of carbohydrates (mostly from the yolk), and 0g of fibre.

You could also try things like tofu or tempeh if you want something else. You can find out what’s in them here.

My favorite is cottage cheese. I love how creamy it tastes and how filling it is too.

Here are some more suggestions of high protein low calorie foods:

Food

Protein (grams per serving)

Calories (per serving)

Skinless, boneless chicken breast (3 oz)

26

140

White fish (cod, tilapia) (3 oz)

22

160

Shrimp (3 oz)

17

85

Non-fat Greek yogurt (6 oz)

18

80

Low-fat cottage cheese (1/2 cup)

14

80

Egg whites (2 large)

12

30

Tofu, firm (3 oz)

8

160

Lentils (1/2 cup cooked)

18

116

Black beans (1/2 cup cooked)

15

112

Edamame (1/2 cup cooked)

17

120

Skinless turkey breast (3 oz)

25

120

If you need a high protein low-carb food, the answer is simple. Have a few slices of toast with peanut butter spread on them.

It’s easy to make your own bread using almond flour, coconut flour, flaxseed meal, chia seeds, etc. They taste great, and they’re much healthier than store-bought bread.

Some people may not enjoy eating only meat, fish, fruits, vegetables, nuts, beans, grains, dairy products, eggs, and oils. These individuals may benefit from preparing meals that include these foods. For example, many people who follow plant-based diets choose to cook their meals rather than buy packaged or restaurant-prepared meals. This can save money and provide control over what goes into the food.

If you’re looking for a high protein low calorie food, here’s another suggestion:

1. Eggs (or egg white)

2. Cheese

You could also try adding some chicken broth to your eggs in order to get extra protein.

As far as a high protein low calorie foods go, I like to add a little bit of heavy cream to my omelets.

That sounds delicious! Thanks for sharing your recipe.

High protein does not mean low fat

There are two things you need to understand about nutrition. First, high protein does not mean low fat. Second, high protein does not necessarily imply high calories. What you really need is something that has both. You can achieve this by combining protein sources such as beef, pork, lamb, poultry, seafood, eggs, soybeans, lentils, chickpeas, almonds, and walnuts.

Here is a list of foods that contain high amounts of protein per serving:

Food

Protein (grams per serving)

Skinless, boneless chicken breast (3 oz)

26

Fish (tuna, salmon, cod, etc.) (3 oz)

22

Shrimp (3 oz)

17

Lean beef (flank steak, sirloin) (3 oz)

22

Egg whites (2 large)

12

Tofu, firm (3 oz)

8

Lentils (1/2 cup cooked)

18

Black beans (1/2 cup cooked)

15

Edamame (1/2 cup cooked)

17

Greek yogurt (6 oz)

18

The best thing to do when trying to lose weight is to combine these foods in small portions throughout the day. For example, you can eat a handful of almonds before breakfast, lunch, and dinner. Or you can have a piece of cheese along with a salad at lunchtime.

Eating too many carbs

Eating too many carbs will spike your blood sugar level

When you eat too many carbs, your blood sugar levels will spike. Afterward, your body will release insulin which causes your muscles to burn glucose instead of storing it. Insulin will then signal your brain to tell your body to stop burning glucose and start storing it. The result is that you gain weight.

It’s important to remember that every person is unique. Some people require fewer calories than others. So, it’s okay to eat less than 1,200 calories per day. But, if you want to lose weight, you should aim to consume around 1,500 calories each day.

You can use the following calculator to figure out how many calories you should eat each day. 

FAQs

What are some examples of high protein low calorie foods?

Some examples of high protein low calorie foods include skinless chicken breast, Greek yogurt, tofu, fish, and lentils.

How do high protein low calorie foods help with weight management?

High protein low calorie foods can help with weight management by keeping you feeling full and satisfied for longer, while providing essential nutrients.

Are high protein low calorie foods suitable for vegetarians or vegans?

Yes, there are many plant-based high protein low calorie foods that are suitable for vegetarians and vegans, such as legumes, tofu, tempeh, and seitan.

Can high protein low calorie foods help in muscle building?

Yes, consuming high protein low calorie foods can support muscle building by providing the necessary amino acids for muscle repair and growth.

How can high protein low calorie foods be incorporated into a balanced diet?

High-protein low-calorie foods can be incorporated into a balanced diet by including them in meals and snacks and combining them with other nutrient-rich foods.

Conclusion

In conclusion, incorporating high protein low calorie foods into your diet can be both nutritious and delicious. Not only do these foods help you maintain a healthy weight, but they also provide essential nutrients to support your overall well-being. From lean meats and fish to plant-based options like legumes and tofu, there is a wide variety of choices to suit every taste bud.

But let’s not forget the fun side! Picture this: you’re enjoying a mouthwatering grilled chicken breast, savoring every bite while knowing that it’s not only satisfying your hunger but also helping you stay fit. Or how about a delightful bowl of Greek yogurt topped with fresh berries and a sprinkle of laughter? Yes, laughter is also a nutrient, right?

Now, here’s a quick summary of what we’ve covered in the article high protein low calorie foods. We’ve explored the benefits of incorporating these foods into your diet, such as promoting weight loss, boosting metabolism, and supporting muscle growth. We’ve also provided a comprehensive list of mouthwatering options that can easily be incorporated into your meals.

So what are you waiting for? It’s time to take action and embrace the power of high protein low calorie foods! Start by experimenting with new recipes or simply adding these foods to your favorite dishes. Your taste buds and waistline will thank you. Bon appétit!

In order to achieve weight loss goals, one must consume fewer calories than they burn. High protein low calorie foods will help you burn fat while keeping hunger pangs at bay!
Are you looking for high-protein foods that don’t contain too much calories? Well, you’ve come to the right place. In this article, I’ll show you some of the best high protein low calorie foods.
Key Takeaways

See also
10 Pre Workout Meals That Will Help You Perform Like A Beast

Incorporating high protein low calorie foods into your diet can help you stay full and satisfied while managing your weight.

Include lean meats, fish, eggs, tofu, and Greek yogurt in your diet for a healthy protein source without many calories.

Broccoli, spinach, and Brussels sprouts are low in calories and high in protein, making them a great choice for a healthy diet.

Lentils, chickpeas, and black beans are not only cheap but also rich in protein and fiber, making them a great addition to any meal.

Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are high in protein and healthy fats, making them a nutritious and satisfying snack option.
Healthy eating
Protein-rich foods are essential for anyone who wants to build muscle mass or burn fat. They also provide a great source of energy throughout the day. The problem is that they often contain lots of calories. This means that you might eat more food than you should.
If you want to eat high-protein foods without consuming too many calories, then you need to look beyond meat. There are plenty of other options out there. Check out these top high protein low-calorie foods:
Eggs
Eggs are an excellent source of protein and they’re also very low in calories. You can have them with breakfast, lunch or dinner. If you’re on a diet, then it’s recommended to limit yourself to two eggs per week.
Beans & Lentils
Beans and lentils are another great option if you’re trying to lose weight. These legumes are extremely filling thanks to their fiber content. One cup of cooked beans has about 10 grams of fiber. That’s a lot of fiber!
Oats
Oatmeal is a perfect choice if you’re looking for something quick and easy to prepare. It’s also a good source of carbohydrates which helps keep your blood sugar levels steady. Add some cinnamon and nuts to make it even better!
Salmon
Salmon is rich in omega-3 fatty acids, but it’s also really healthy. It’s full of antioxidants and B vitamins. A 3 oz serving contains only 70 calories.
Yogurt
Yogurt is an excellent source of calcium as well as probiotics. Probiotic bacteria help improve digestion by strengthening the immune system and fighting bad bacteria.
It is another dairy product worth including in your diet. Full of probiotics (good bacteria), yogurt helps maintain digestive health and promote weight loss.
Nuts
Nuts like almonds, cashews, pistachios, peanuts, and walnuts are great protein sources. They also provide fiber and healthy fats. Almonds and Cashews are my personal preference since they’re delicious.
Chicken Breast
Chicken breast is another great source of protein. A 4 oz chicken breast contains just 80 calories. Add some veggies and fruit to cut down on the calories even further.
Greek Yogurt

Greek yogurt is another excellent way to get protein into your diet. It provides 8 g of protein per 2 tbsp serving. Plus, 1/2 cup of plain Greek yogurt has only 95 calories.
Lean Meats
Lean meats such as beef, pork, and lamb are excellent protein sources. Just be careful not to overdo it because they’re typically higher in calories.
Fish
Fish is yet another great protein option. Most types of fish are packed with heart-healthy omega-3 fatty acids. Some types of fish include salmon, tuna, trout, and halibut.
Frozen Vegetables
Frozen vegetables are a convenient way to add extra fruits and veggies to your diet. Just be sure to check the label before buying frozen ones so that you know exactly what you’re getting into, nutritionally speaking.
Green Leafy Veggies
Green leafy vegetables are one of the healthiest foods around. Spinach, kale, collard greens, and chard contain loads of nutrients and fiber. Choose at least 5 servings of green leafy vegetables every single day.
Broccoli

Broccoli is probably my favorite veggie due to its versatility. It tastes great when eaten raw or cooked. Try steaming broccoli instead of boiling it to retain more nutrients.
Cauliflower
Cauliflower is another vegetable that works well roasted, boiled, stir-fried or eaten raw. I love eating cauliflower rice sometimes, especially when I’m having sushi.
Carrots
Carrots are another nutritious root vegetable that cooks up nicely. The sweet taste makes carrots a tasty addition to soups and casseroles.
Sweet Potatoes
Sweet potatoes are loaded with vitamin A, magnesium, potassium, and iron. Iron adds flavor to recipes while also adding nutrients.
Pineapple
Pineapple is a versatile fruit that offers plenty of nutrition too. Pineapples provide lots of vitamin C, dietary fiber, manganese, copper, riboflavin, and bromelain.
Beans
Beans are an excellent source of protein. Black beans, kidney beans, pinto beans, white beans, and chickpeas are among the many varieties available.
Lentils
Lentils are another legume that’s high in protein. Red lentils, brown lentils, and black-eyed peas are just three varieties available.
Eggs
Eggs may be cholesterol-filled, but they are extremely nutrient-dense and make a perfect food group.
Avocados
Avocados are loaded with essential nutrients such as folate, potassium, vitamin K and monounsaturated fat.
Oatmeal
Oatmeal is a complete protein containing all eight amino acids, which can help build muscle. Adding milk and other toppings like berries will boost the nutritional content.
Nuts
Nuts like almonds, walnuts, cashews, and peanuts are rich in healthy fats and vitamins. They’re often used for snacking and have a lot of added benefits.
Seeds
Seeds like pumpkin seeds, sunflower seeds, and sesame seeds are highly nutritious. They provide good amounts of both soluble and insoluble fiber.
Fatty Fish
Fatty fish like salmon, mackerel, and herring tend to be very high in omega-3 fatty acids, beneficial to overall health.
Whole Grains
Whole grains are a great fiber and minerals like iron and zinc. Many whole grains are easy to digest and packed full of flavor.
Berries

Berries are a delicious snack option loaded with antioxidants and phytonutrients. Blueberries, strawberries, and raspberries are some examples of this delicious fruit.
Salmon
Salmon is a popular choice for adding lean protein to their diet. Omega 3 fatty acids found in salmon reduce inflammation throughout the body.
Lean Meat
Lean meat is typically lower in calories than its higher fat counterparts. Not only does it contain less fat, but it contains more protein and fewer carbs.
What’s your favorite high protein low-carb food?
I would say eggs – you get a huge amount of protein and a fair bit of fat without any carbs at all.
A large egg has about 6g of protein, 2g of fat, 1g of carbohydrates (mostly from the yolk), and 0g of fibre.
You could also try things like tofu or tempeh if you want something else. You can find out what’s in them here.
My favorite is cottage cheese. I love how creamy it tastes and how filling it is too.
Here are some more suggestions of high protein low calorie foods:
Food
Protein (grams per serving)
Calories (per serving)
Skinless, boneless chicken breast (3 oz)
26
140
White fish (cod, tilapia) (3 oz)
22
160
Shrimp (3 oz)
17
85
Non-fat Greek yogurt (6 oz)
18
80
Low-fat cottage cheese (1/2 cup)
14
80
Egg whites (2 large)
12
30
Tofu, firm (3 oz)
8
160
Lentils (1/2 cup cooked)
18
116
Black beans (1/2 cup cooked)
15
112
Edamame (1/2 cup cooked)
17
120
Skinless turkey breast (3 oz)
25
120

See also
How Important Is Protein in A Healthy Diet?

Sources

25 Low-Calorie & High-Protein Foods for Snacks & Meals: https://www.verywellhealth.com/low-calorie-high-protein-foods-8599104

Top 13 Lean Protein Foods You Should Eat: https://www.healthline.com/nutrition/lean-protein-foods
If you need a high protein low-carb food, the answer is simple. Have a few slices of toast with peanut butter spread on them.
It’s easy to make your own bread using almond flour, coconut flour, flaxseed meal, chia seeds, etc. They taste great, and they’re much healthier than store-bought bread.
Some people may not enjoy eating only meat, fish, fruits, vegetables, nuts, beans, grains, dairy products, eggs, and oils. These individuals may benefit from preparing meals that include these foods. For example, many people who follow plant-based diets choose to cook their meals rather than buy packaged or restaurant-prepared meals. This can save money and provide control over what goes into the food.
If you’re looking for a high protein low calorie food, here’s another suggestion:
1. Eggs (or egg white)
2. Cheese
You could also try adding some chicken broth to your eggs in order to get extra protein.
As far as a high protein low calorie foods go, I like to add a little bit of heavy cream to my omelets.
That sounds delicious! Thanks for sharing your recipe.
High protein does not mean low fat
There are two things you need to understand about nutrition. First, high protein does not mean low fat. Second, high protein does not necessarily imply high calories. What you really need is something that has both. You can achieve this by combining protein sources such as beef, pork, lamb, poultry, seafood, eggs, soybeans, lentils, chickpeas, almonds, and walnuts.
Here is a list of foods that contain high amounts of protein per serving:
Food
Protein (grams per serving)
Skinless, boneless chicken breast (3 oz)
26
Fish (tuna, salmon, cod, etc.) (3 oz)
22
Shrimp (3 oz)
17
Lean beef (flank steak, sirloin) (3 oz)
22
Egg whites (2 large)
12
Tofu, firm (3 oz)
8
Lentils (1/2 cup cooked)
18
Black beans (1/2 cup cooked)
15
Edamame (1/2 cup cooked)
17
Greek yogurt (6 oz)
18
The best thing to do when trying to lose weight is to combine these foods in small portions throughout the day. For example, you can eat a handful of almonds before breakfast, lunch, and dinner. Or you can have a piece of cheese along with a salad at lunchtime.
Eating too many carbs

When you eat too many carbs, your blood sugar levels will spike. Afterward, your body will release insulin which causes your muscles to burn glucose instead of storing it. Insulin will then signal your brain to tell your body to stop burning glucose and start storing it. The result is that you gain weight.
It’s important to remember that every person is unique. Some people require fewer calories than others. So, it’s okay to eat less than 1,200 calories per day. But, if you want to lose weight, you should aim to consume around 1,500 calories each day.
You can use the following calculator to figure out how many calories you should eat each day.
FAQs
What are some examples of high protein low calorie foods?
Some examples of high protein low calorie foods include skinless chicken breast, Greek yogurt, tofu, fish, and lentils.
How do high protein low calorie foods help with weight management?
High protein low calorie foods can help with weight management by keeping you feeling full and satisfied for longer, while providing essential nutrients.
Are high protein low calorie foods suitable for vegetarians or vegans?
Yes, there are many plant-based high protein low calorie foods that are suitable for vegetarians and vegans, such as legumes, tofu, tempeh, and seitan.
Can high protein low calorie foods help in muscle building?
Yes, consuming high protein low calorie foods can support muscle building by providing the necessary amino acids for muscle repair and growth.
How can high protein low calorie foods be incorporated into a balanced diet?
High-protein low-calorie foods can be incorporated into a balanced diet by including them in meals and snacks and combining them with other nutrient-rich foods.
Conclusion
In conclusion, incorporating high protein low calorie foods into your diet can be both nutritious and delicious. Not only do these foods help you maintain a healthy weight, but they also provide essential nutrients to support your overall well-being. From lean meats and fish to plant-based options like legumes and tofu, there is a wide variety of choices to suit every taste bud.
But let’s not forget the fun side! Picture this: you’re enjoying a mouthwatering grilled chicken breast, savoring every bite while knowing that it’s not only satisfying your hunger but also helping you stay fit. Or how about a delightful bowl of Greek yogurt topped with fresh berries and a sprinkle of laughter? Yes, laughter is also a nutrient, right?
Now, here’s a quick summary of what we’ve covered in the article high protein low calorie foods. We’ve explored the benefits of incorporating these foods into your diet, such as promoting weight loss, boosting metabolism, and supporting muscle growth. We’ve also provided a comprehensive list of mouthwatering options that can easily be incorporated into your meals.
So what are you waiting for? It’s time to take action and embrace the power of high protein low calorie foods! Start by experimenting with new recipes or simply adding these foods to your favorite dishes. Your taste buds and waistline will thank you. Bon appétit!