Dieticians say a protein-rich diet can help you reach your weight-loss goals.
They also recommend opting for whole-grain loaves or quinoa over white bread and adding low-fat dairy. Shrimp and salmon can also bulk up a meal, making black beans an excellent choice for plant-based diets.
Eggs
Starting your day with nutrient-dense eggs is also a great way to start your day with a protein kick. “Eggs are a great food for weight loss,” said Jenn Fillenworth, registered dietitian. They are chock full of minerals and vitamins, with one egg containing about 6 grams of high-quality protein and ladled with essential amino acids.
Salmon
Fillenworth also recommends salmon. “One of my absolute favorite foods for weight loss is salmon.”
She explained that although salmon is a fatty fish, eating the right kind of fat does not mean you will gain weight. Salmon contains essential omega-3 fatty acids, which you must get from your diet since the body cannot produce them.
Peanut butter
Peanut butter is also full of “healthy” fats and protein and can be low in carbohydrates. “My favorite high-protein food for weight loss is peanut butter,” said Rebecca Stib, registered dietician nutritionist to Business Insider. “Per serving, which is typically two tablespoons, you’ll get about 8 grams of protein.”
Black beans
Black beans are also a terrific plant-based protein for losing weight. “My favorite plant-based protein for weight loss is the black bean,” said Fillenworth. She explained that they contain substantial amounts of fiber — helping relieve bloating and constipation — which could be attributed to some weight gain.
Lean, low-calorie meats
Dieticians recommend lean, low-calorie meats like chicken breasts. “When looking for the best high-protein foods for weight loss, think low-calorie and high-quality ingredients,” said Sabrina Russo, a registered dietitian.
Russo said the first things that spring to mind when thinking about low-calorie, lean protein are fish, lean meat, and poultry. These are good choices of complete protein with little fat or carbs.
Whole grains
Another significant change to your diet would be switching from white to whole-grain carbs. “High-protein seeds and whole-grain products are another great option,” said Russo.
Try to incorporate high-protein crackers and whole-grain pasta into your diet because these grains help you stay full without as many calories as processed white carbs.
Dairy products
Eat low-fat dairy products. “Low-fat dairy products are also examples of high-protein foods that may benefit weight loss,” said Russo. Russo suggested choosing low-fat, plain, fat-free yogurt, cheese, or milk. You can also enjoy plain yogurt with fresh berries for some natural sweetness.
Cottage cheese
Adding cottage cheese to your diet can also up your protein intake. “At 23 grams of protein per cup and less than 200 calories, this protein-rich dairy product is a great addition to any meal,” said Staci Gulbin, registered dietician. One cup of cottage cheese is relatively high in sodium; you can also look for no-added-sodium or low-sodium brands.
Quinoa
Quinoa can be used as an alternative to pasta or rice. “This gluten-free seed is a delicious and healthy alternative to rice or pasta,” said Gulbin to Business Insider. One serving contains about 5 grams of gut-friendly fiber and 8 grams of protein.
Nuts
Gulbin also recommends nuts as another great source of protein that is plant-based. “Nuts are a great portable and nutritious addition to any healthy lifestyle plan,” said Gulbin. Peanuts, pistachios, and almonds average about 6 grams of protein per 1-ounce serving with around 3 grams of gut-friendly fiber.
Shrimp
You should also add shrimp to your shopping list. “Shrimp is an extremely low-calorie, filling protein,” said Summer Yule, a registered dietitian. She added that it is also an excellent source of iodine, which is needed to manage our metabolism and support our thyroid health.
