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10 High-Protein, Low-Calorie Foods You Should Eat For Fat Loss


If you’re looking to cut down on calories but still want to get all the protein you need, plenty of options are available.

Protein is indeed an essential part of a weight loss diet. It helps you feel full for longer and reduces cravings for unhealthy foods. 

There are other benefits of consuming a high protein diet as well. Not to miss, protein can also help you build muscle and burn more fat.

List Of High-Protein, Low-Calorie Foods For Weight Loss

Here we have mentioned some of the best high protein, low-calorie foods to include in your diet:

  1. Eggs

    Eggs are a very flexible kind of food, rich in protein, that can be cooked in many ways. You could also use them as an ingredient in other dishes.

    They[1] are a good source of protein and also contain vitamins and minerals. You can eat eggs for breakfast, lunch, or dinner, and you can also use them in baking.

    Not only this but eggs are also considered one of the healthy snacks that assist in weight loss. One large egg has only about 80 calories but packs 7 grams of protein.

    They are also easy to cook, as you can boil them and have them with some salt and pepper as a snack or make a curry for dinner. At breakfast, you can also have them as an omelet with toast.

  2. Low-Fat Dairy Products

    Low-fat dairy products include milk, cheese, yogurt, etc. Cottage cheese is a dairy product made by curdling fresh milk with rennet or vinegar.

    A half-cup of cottage cheese has around 14 grams of protein and only 80-100 calories. It is rich in calcium, phosphorus, vitamin B12, riboflavin, niacin, and vitamin A.

    Its low-fat content makes it a good food for weight loss. Greek yogurt is also high in calcium, which helps to strengthen bones and teeth, and may also help to prevent osteoporosis.

    Studies[2] say that it can help you lose weight by making your stomach feel fuller for longer periods, which means that you will eat less.

    A single cup of Greek yogurt has almost 23 grams of protein and only 100-140 calories, depending on the brand.

  3. Lean Meats

    If you’re looking for ways to cut down on calories and fat, lean meats are great[3] to start. In general, lean meats are those that have less than 10% fat content.

    This includes chicken, turkey, fish, and shellfish. A 3-ounce serving of chicken breast contains just 140 calories and 26 grams of protein.

    Lean beef is also one of the high protein foods, but it’s essential to choose cuts that are low in fat, such as flank steak, sirloin, and round steak.

    When it comes to pork, the leanest options are the tenderloin and loin chops. If you’re trying to cut down on saturated fat specifically, lean meats can still be a good option.

    Just be sure to choose lean cuts of meat and avoid any that are processed or marbled with fat.

    And when cooking meat, it’s best to use healthy cooking methods like grilling, baking, or roasting.

  4. Nuts

    If you’re looking for a nutritious snack that will help keep you full and satisfied, nuts are a great option.

    Nuts contain protein and healthy fats, but they also contain fiber and essential vitamins and minerals. Best of all, they’re easy to find and relatively inexpensive.

    They are also low in calories, making them a perfect snack for weight loss. However, it is essential to eat them in moderation because they are high in fat.

    The best way to eat nuts for weight loss is by pairing them with fresh fruit or vegetables. This way of eating will provide you with the fiber you need and help you feel full longer.

    First, consider what kind of flavor you like. Do you want something sweet or savory? Some nuts are crunchy, while others are creamy or have a chewy texture.

    They are also one of the best foods for bulking.

    Finally, think about how you’ll be eating your nuts. Will you be snacking on them alone or adding them to other foods?

    These processes can help you determine the best size and quantity for your needs.

    Another essential point that you need to keep in mind is that, according to this article[4], Brazil nuts may help you recover from any signs of low testosterone. This[5] article talks more about nuts in detail.

  5. Lentils

    Looking for a delicious and healthy way to add more protein to your diet, look no further than lentils.

    Several studies[6] have shown the health benefits of these little legumes are packed with nutrients and have a variety of uses in the kitchen.

    Whether you’re looking for a hearty soup to warm you up on a cold winter day or a flavorful side dish to accompany your main course, lentils are a versatile and delicious option.

    The fiber content helps to regulate blood sugar levels, which is important for weight management because it prevents sugar highs and lows from causing cravings.

    Lentils also have a low glycemic index and are high in folate, which helps to keep blood sugar levels stable.

  6. Chickpeas

    These little legumes are packed with protein and fiber, making them a perfect addition to any meal. But did you know that there are many different ways to enjoy chickpeas?

    Whether you add them to salads, and soups, or simply eat them as a side dish, chickpeas can be a delicious and nutritious addition[7] to any meal plan.

    They are rich in fiber which helps in improving the digestive system of the body. Chickpeas contain protein and carbohydrates, which work together to give you sustained energy throughout the day.

  7. White Fish

    If you’re looking to lose weight, you might want to consider adding fish to your diet such as white fish, like cod, haddock, and bass.

    Whitefish is not only a great source of protein but also omega-3 fatty acids, which can help promote weight loss.

    Research[8] has shown that omega-3 fatty acids could help in reducing inflammation, balance hormones, and promote a healthy appetite, all of which can help you lose weight.

    Whitefish is also low in calories and saturated fat, making it a healthy option for weight loss. A 3-ounce serving of cooked fish contains about 200 calories but has 20-25 grams of protein.

    There are plenty of ways to enjoy white fish. It can be baked, grilled, pan-fried, or steamed.

    It can be served with vegetables, rice or potatoes. And, it can be flavored with a variety of herbs and spices.

  8. Leafy Greens

    Leafy greens like spinach, kale, fenugreek, etc., are an excellent source of fiber that could help keep you full and satisfied after eating.

    Fiber also helps to regulate your digestive system and can prevent constipation. In addition to being a great source of fiber, leaves are also low in calories and fat.

    This makes them an ideal food for those who are trying to lose weight or maintain a healthy weight.

    Leaves are also a good source of minerals and vitamins like vitamin C, vitamin A, and iron.

    Available research[9] shows that antioxidants contained in them help to protect your cells from damage and may reduce your risk of some chronic diseases.

    Maintaining  a diet that includes leaves may also help to improve your mood and reduce stress levels.

    This is likely because leaves contain nutrients that can help to promote healthy brain function.

  9. Beans

    Beans include kidney beans, black beans, etc., and are a good source of protein and fiber, both of which are important for weight loss.

    A cup of cooked beans has around 225 calories but packs a whopping 15-19 grams of protein.

    They are easy to consume as they can be added to your soup, salad, or any recipe. So, according to the calories you want you can add the amount to your meal.

  10. Almonds

    Almonds are not only a delicious snack, but they offer many health benefits as well. Almonds are a good source of fiber and protein.

    On the other hand, almonds are one of the best dry fruits for healthy weight gain and contain healthy fats as well.

    They[10] also contain vitamins and minerals such as vitamin E, magnesium, and potassium. Studies have shown that eating almonds can help to lower cholesterol levels and improve blood sugar control.

    Additionally, almonds might also help in reducing the risk of heart disease and other chronic conditions such as obesity and type II diabetes.

    So, next time you’re looking for a healthy snack, reach for a handful of almonds!


While following a high protein, low-calorie diet is a great way to lose weight, it’s important to stay healthy by adding some exercise to your routine. 

This article provides a list of healthy, high-protein foods that will help you lose weight without sacrificing your health.

+10 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed researches, academic and medical institution studies.

  1. JS Vander Wal, A Gupta, P Khosla, NV Dhurandhar. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct; 32(10): 1545–1551. Published online 2008 Aug 5. doi: 10.1038/ijo.2008.130.
  2. Jasminka Z. Ilich,* Owen J. Kelly, Pei-Yang Liu, et al. Role of Calcium and Low-Fat Dairy Foods in Weight-Loss Outcomes Revisited: Results from the Randomized Trial of Effects on Bone and Body Composition in Overweight/Obese Postmenopausal Women. Nutrients. 2019 May; 11(5): 1157. Published online 2019 May 23. doi: 10.3390/nu11051157.
  3. R. D. Sayer, K. J. Speaker, Z. Pan, J. C. Peters, H. R. Wyatt, J. O. Hill. Equivalent reductions in body weight during the Beef WISE Study: beef’s role in weight improvement, satisfaction and energy. Obes Sci Pract. 2017 Sep; 3(3): 298–310. Published online 2017 Jul 11. doi: 10.1002/osp4.118.
  4. Robert Z. Edwards, MD. Improving Low Testosterone Naturally. (2014, updated 2020). Available from: https://www.va.gov/WHOLEHEALTHLIBRARY/tools/improving-low-testosterone-naturally.asp.
  5. Chandra L Jackson, Frank B Hu. Long-term associations of nut consumption with body weight and obesity1,2,3,4. Am J Clin Nutr. 2014 Jul; 100(1): 408S–411S. Published online 2014 Jun 4. doi: 10.3945/ajcn.113.071332.
  6. Kumar Ganesan, Baojun Xu*. Polyphenol-Rich Lentils and Their Health Promoting Effects. Int J Mol Sci. 2017 Nov; 18(11): 2390. Published online 2017 Nov 10. doi: 10.3390/ijms18112390.
  7. Taylor C. Wallace,* Robert Murray, Kathleen M. Zelman. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Dec; 8(12): 766. Published online 2016 Nov 29. doi: 10.3390/nu8120766.
  8. Carlos O Mendivil. Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health. Nutr Metab Insights. 2021; 14: 11786388211022378. Published online 2021 Jun 3. doi: 10.1177/11786388211022378.
  9. Lien Ai Pham-Huy, Hua He, Chuong Pham-Huy. Free Radicals, Antioxidants in Disease and Health. Int J Biomed Sci. 2008 Jun; 4(2): 89–96.
  10. Zohreh Abazarfard, Mousa Salehi, Sareh Keshavarzi. The effect of almonds on anthropometric measurements and lipid profile in overweight and obese females in a weight reduction program: A randomized controlled clinical trial. J Res Med Sci. 2014 May; 19(5): 457–464.

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