Low Calorie High Protein Foods

7 Low Calorie High Protein Foods For Weight Loss And Muscle Gain

Building muscle and losing weight can, from time to time, feel like opposing goals. However, the secret weapon for reaching each lies in a single vital nutrient: protein. Protein is the building block of muscle mass. It also allows you to feel fuller for longer, decreasing cravings and assisting with weight management. But incorporating protein into your diet doesn’t necessarily imply countless plates of grilled chicken. Let’s explore seven delicious low calorie high protein foods to keep you satiated and reach your health goals:

1. Skinless Chicken Breast: The Lean Protein Champion

Chicken breast takes the crown in terms of readily available, low-calorie protein assets. A three-ounce serving packs a whopping 26 grams of protein with the best 140 calories. It’s noticeably versatile, perfect for grilling, baking, or incorporating into stir-fries and salads.

Pro tip: To avoid dryness, marinate your chicken breasts before cooking. Marinades infused with herbs, spices, or low-fat yogurt add taste and keep the chicken wet.

2. Greek Yogurt: A Creamy Protein Powerhouse

Greek yogurt is a champion for protein and intestinal health. Contrasted with ordinary yogurt, Greek yogurt goes through a straining process that kills whey. Thus bringing about a thicker consistency and a twofold protein content. A solitary cup of non-fat Greek yogurt brags around 20 grams of protein with only 100 calories.

Get inventive with Greek yogurt: Appreciate Greek yogurt plain with a sprinkle of berries and nuts for a fantastic breakfast. Additionally, it makes a superb base for protein-rich dips and sauces.

3. Fish: A Protein Powerhouse With Added Benefits

Fish isn’t generally flavorful; it’s a top-notch source of lean protein and healthy fats like omega-3s. Omega-3s have been connected to various well-being benefits, including lessening inflammation and further developing heart health. Salmon, fish, and cod are top-notch choices. A 3-ounce serving presents around 20 grams of protein for a calorie range of 150–200.

Open the flavor of the fish: Investigate different cooking procedures like baking, barbecuing, or container singing to keep fish moist and delightful.

4. Eggs: A Nutritional Powerhouse In A Perfect Package

Eggs are a morning meal staple for the right goal. They’re uncommonly reasonable, helpful, and brimming with protein. A major egg offers around 6 grams of protein with only 70 calories. Eggs, additionally, are an astonishing stock of choline, a significant supplement for brain health.

Beyond breakfast: While eggs are brilliant for breakfast, they might be cherished during the day. Take a stab at integrating them into plates of mixed greens, stir-fries, or preparing a protein-rich omelet.

5. Skinless Turkey Breast: A Lean And Flavorful Alternative

Like chicken breast, skinless turkey breast is a lean protein source with a marginally more rich flavor. A 3-ounce serving manages the cost of around 25 grams of protein for the handiest 120 calories. It’s great for sandwiches, mixed greens, or ground turkey. It can be utilized to make better variants of your number one cheeseburger or meatloaf recipes.

Brighten up your turkey: Make it a point to try different things with flavors and marinades to add taste to turkey breast. Spices like rosemary and thyme or a smidgen of paprika can raise the flavor.

6. Legumes: A Plant-Based Protein Powerhouse

Vegetables incorporating lentils, beans, and chickpeas are fantastic protein hotspots for vegans and vegetarians. They’re likewise loaded with fiber, keeping you feeling fuller for longer. A one-cup serving of cooked lentils presents around 18 grams of protein while simultaneously flaunting 230 calories.

Opening the adaptability of vegetables: Vegetables are exceptionally flexible. Enjoy them in soups, stews, mixed greens, or as a scrumptious hummus base.

7. Edamame: A Protein-Packed Pod Wonder

Edamame, one of the low calorie high protein foods, and immature soybeans are handy and healthy snack choices. A single cup of shelled edamame gives around 17 grams of protein with the most effective 215 calories. They’re additionally an awesome source of iron and fiber.

Edamame Snacking Hacks: Enjoy edamame on their own with a sprinkle of sea salt or toss them into stir-fries and salads. You may also add them to your favorite Buddha bowl.


These low calorie high protein foods are great protein sources. However, it’s critical to make a well-adjusted weight-loss diet plan. It should consist of organic products, greens, and healthy fats close to your protein consumption. Counseling a registered dietitian allows you to create a tweaked dinner plan that aligns with your one-of-a-kind necessities and objectives.

Fuel Your Fitness Journey

These seven low calorie high protein foods are simply the place to begin your health journey. Remember, consistency is key. Incorporating these versatile elements into your food and snacks can help you accomplish your weight loss and muscle-building goals. Here are a few additional suggestions to maximize your consequences:

  • Track Your Macros

Macronutrients (macros) are the three transcendent classifications of nutrients your body wants- carbohydrates, protein, and fats. Following your macros allows you to guarantee you’re ingesting the perfect proportion of protein to help your wellness objectives. There are many free applications and online tools to assist you with following your macros.

  • Strength Training Is Key

While protein is crucial for constructing muscle, it requires a stimulus to develop. Physical strength training involves weightlifting, body-weight sporting events, or resistance bands. They offer a vital stimulus to stimulate muscle growth.

  • Stay Hydrated

Water is vital for every physical feature, such as muscle recovery. Drink plenty of water throughout the day, including before, during, and after your gym routine schedules.

  • Don’t Skimp On Sleep

Rest is essential for muscle repair and recovery. Aim for 7-8 hours of exceptional sleep every night.

A balanced weight-loss program must include low calorie high protein foods. This, combined with an ordinary workout, proper hydration, and sufficient sleep, can lead to a healthier, stronger you. So, stock your fridge with these protein powerhouses, hit the gym, and fuel your health journey for lasting success!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top