When most people think of a weight loss program, they begin to lament all the foods they will not be able to eat. It is true that in order to lose weight effectively, you will need to cut out some favorite dishes. The better way to think of your weight loss plan, however, is to focus on the foods will you be able to eat. For instance, foods high in protein actually help you lose weight.

Foods high in protein should be added into your diet to assist your weight loss goals. In order to better understand how foods high in protein can help, we decided to review 10 of the best foods high in protein we could identify so we could recommend a few options to you.

One of your most powerful weight loss tools will be educating yourself on which foods help and which foods don't. When you understand how your body works, and how foods work in your body, you can make better choices about what you put in your mouth.

FAQs about Foods High in Protein

To get you started, we have provided answers to some frequently asked questions regarding foods high in protein. Consider this your starting point in your food education. The more you learn about food, the more effective your weight loss program will be.

Remember, weight loss is not some mystery you cannot solve! Rather, weight loss is just science. There is a code and a formula you can use to manage your weight and achieve your goals. The first step to understanding this code is understanding how protein works in your body.

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1. What Are Foods High In Protein?

2. What Will Foods High In Protein Do For You?

3. How Do High Protein Foods Work?

4. Where Can You Buy Foods High In Protein?

How We Reviewed

We have reviewed the following 10 foods high in protein based on a few different criteria. We looked at how each particular food will help you lose weight. Each food is high in protein, but each food also has a lot of other great weight loss and health benefits, as well. We also compared these products based on exactly how much protein is found in a serving of each food. This will give you an idea of which foods are more or less effective.

Overall Price Range

Some foods high in protein are more expensive than others, but all are certainly less expensive than a membership to a diet supplement club or a fitness center.

Generally speaking, the more expensive foods are going to have a higher protein content. However, there is no need to break the bank and get the most expensive food to see weight loss. In fact, you can customize a very successful weight loss program without ever increasing your weekly grocery bill.

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What We Reviewed

  •  Whole Eggs
  •  Chicken
  • Cruciferous Vegetables
  •  Beans
  • Greek Yogurt
  • Lean Beef
  • Tuna
  • Leafy Greens
  • Nuts
  • Seeds


Whole Eggs

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Eggs can be a powerful food in your weight loss program. In addition to being high in protein, eggs also contain all the essential amino acids your body needs. These amino acids are proportioned perfectly for easy absorption and maximum energy. This means that if you start your day with an egg breakfast, then you will enjoy the energy surge right when you need it -- first thing in the morning.

Because of their high protein content, eggs have been shown, in many studies, to keep individuals feeling full longer during the day than other breakfast options.

There is no rule saying that eggs must be for breakfast, but traditionally eggs have been considered a breakfast food and this works great for a weight loss program. Starting your day with an egg will give you a great energy boost, and the filling protein to help you last through to lunch.

The other great thing about eggs is that even will all this goodness packed inside, they are still low in calories. One egg is only about 74 calories. Eggs can also be cooked a lot of different ways, so there is little risk of getting bored.

Protein Per Serving

One egg is considered a serving. Each egg has about 6 grams of protein.



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When it comes to foods high in protein, you cannot go wrong with low-fat meat options such as chicken. Chicken is one of the most versatile types of meat for a high-protein, weight-loss program. Boneless, white chicken breast meat is one of the best things you can have in your fridge during a weight loss program. Not only are there endless options for dishes that contain chicken, but this lean meat packs in the protein in a low-calorie package.

Eating healthfully prepared white chicken breast sends your brain a message of, “Hey, I’m eating a real meal now,” without loading up on fat or carbohydrates. The protein in chicken kicks your metabolism into high gear, while keeping hunger at bay for hours. The endless options on how to prepare your chicken will also help you avoid food burnout as you keep working on losing weight.

Protein Per Serving

A 4-ounce chicken breast will provide about 25 grams of protein while only adding up about 187 calories.


Cruciferous Vegetables

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Often when we think of foods high in protein, we think only of meat. Sure, meat is one of the main sources of protein. However, there are also many vegetables that are high in protein, too. Cruciferous vegetables are vegetables in the broccoli family. These vegetables are not only high in many important nutrients and vitamins, but many of them also have a good deal of protein.

Cabbage is one such vegetable. Cabbage is a versatile, flavorful veggie that can help you stave off hunger with its high protein content.

Protein Per Serving

1 cup of cooked Chinese cabbage has 1 gram of protein.




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Beans have long been a go-to protein source for vegetarians. Beans are a healthful legume and they pack in the protein. Beans are considered a "complete protein," along with meat and quinoa. A complete protein is any food source that contains all nine amino acids.

Amino acids are necessary nutrients that combine to create protein in your body. There are very few non-meat food sources that are considered complete proteins.

Protein Per Serving

1 cup of pinto beans can yield as much as 41 grams of protein.


Greek Yogurt

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Greek yogurt is another great non-meat source of protein you can utilize in your weight-loss journey. In addition to its great protein content, Greek yogurt also carries a good dose of probiotics.

Probiotics are microorganisms that normally live in your intestines. An imbalance of probiotics can cause a range of problems including digestive issues, immunity issues and, some even believe, depression. Re-balancing these probiotics is crucial to your overall health.

There are many products on the market today that promise to balance this for you, but the truth is, you can do this for yourself with the foods you eat. Choosing high protein Greek yogurt is one way you can accomplish this.

Protein Per Serving

1 container of Greek yogurt contains 17 grams of protein.


Lean Beef

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Beef may not be an option for everyone, but lean beef certainly brings with it lots of protein to assist you in your weight loss efforts -- as long as you are careful not to go overboard. The difficulty with beef is that, although it has great healthy protein, it also carries with it a large number of calories and fat.

Even lean beef has a fat content of 13 grams of fat in just 3 ounces. For some weight loss programs, this amount of fat does not justify the amount of protein you are getting in exchange. However, for the occasional splurge, you might find lean beef to be a great way to break up the monotony of your diet.

Scrambling beef and using small amounts in soup or wraps is another option to help you get that dose of protein without all the fat.

Protein Per Serving

There are 22 grams of protein in 3 ounces of lean beef.



tuna slices

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When it comes to finding a food source that combines big doses of protein with other health benefits, you cannot beat fish, such as tuna.

Tuna is a great source of protein that also packs in your daily requirement of Omega-3.-Omega 3 fatty acids are essential nutrients your body (and especially your brain) needs to function properly.

Omega-3 is found in abundance in tuna. Fresh tuna and even canned tuna packs in a lot of protein and nutrients in a small, low-calorie, low-fat package.

Protein Per Serving

There are 25 grams of protein in 3 ounces of tuna.


Leafy Greens

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Leafy greens such as spinach, are among foods high in protein. Spinach can be used in any salad and even blended up for great smoothies.

Protein Per Serving

1 cup of cooked spinach has over 5 grams of protein.



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Nuts are another great non-meat source of protein. Nuts are portable and versatile, making them a great protein-rich snack for when you are on-the-go.

Protein Per Serving

There are 20 grams of protein in 1 cup of almonds.



seeds in spatulas

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If you are looking for more non-meat sources of protein, then seeds are another great bet. Packing in the protein and other essential nutrients, seeds are a great protein-rich snack.

Protein Per Serving

There are 12 grams of protein in 1 cup of pumpkin seeds.

The Verdict

There are so many great health benefits to foods high in protein. If you are hoping to lose weight, while still eating foods you love, then incorporating protein-rich foods into your diet is your answer.

Of all the high protein foods available, the most filling and versatile will probably be white, boneless chicken breast. You can get a good helping of protein without a lot of fat or calories, not to mention there are so many ways you can prepare this great meat.

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