Protein is key for losing weight and changing your body. This article shares the 10 best high-protein foods. These foods help you feel full and reach your body goals. Many of these foods are good for weight loss and have other health benefits, too.
Protein is an essential tool for weight loss and body recomposition. Eating enough protein can help you:
Here are 10 of the best high-protein foods to help you reach your weight loss goals:
Eggs are a great source of protein and fat. One egg has about six grams of protein. Eating eggs for breakfast can help you feel full longer compared to other breakfast foods like cereal. Eggs are also cheap, easy to make, and can be used in many ways.
Three ounces of cooked salmon have about 22 grams of protein. Salmon is also rich in omega-3 fatty acids, which fight inflammation. Salmon is a high DIAAS protein, meaning your body can easily absorb and use it. Salmon is also rich in selenium, which helps with liver detox.
Whey protein is a high-quality protein that is easily absorbed. It has many health benefits, including helping with weight loss. Whey protein is high in cysteine, an amino acid needed for liver detox.
Beef is a high DIAAS protein. Ground beef is a versatile and budget-friendly option. Three ounces of cooked beef have about 22 grams of protein. Choose 85/15 ground beef for a good balance of protein and fat. Use ground beef in tacos, zucchini bolognese, or zucchini lasagna.
Chicken is a lean source of protein. Three ounces of cooked chicken breast have about 27-28 grams of protein. Because chicken is lean, you may want to cook it with butter or olive oil. You can also pair it with avocado to increase fat and help you feel full.
Full-fat Greek yogurt is a great source of protein and fat. One cup of Greek yogurt has about 20 grams of protein. The fat and protein in Greek yogurt help you feel full and prevent cravings. Use Greek yogurt in smoothies, bowls, or chia pudding.
Tempeh is a fermented soy product and a good plant-based protein source. Fermenting soy helps break down anti-nutrients. Tempeh has a DIAAS score of about 0.9. It can be used like ground meat in tacos or stir-fries.
Pork is a good source of high-quality protein. All animal-based proteins have a high DIAAS score. Three ounces of cooked pork tenderloin have about 24 grams of protein.
Cottage cheese is a great source of protein. One cup has about 24-28 grams of protein. It is also a full-fat dairy product with similar benefits to Greek yogurt. Choose cottage cheese without added sugar. Enjoy it in bowls with fruit, peanut butter, cucumbers, tomatoes, or avocado. Cottage cheese requires no prep and is easy to take with you.
Anchovies and sardines are rich in omega-3 fatty acids. These fats can help reduce belly fat. These fish are also a good source of protein.
Eating these protein sources is great, but knowing how much you need is key.
Adding these high-protein foods to your diet can help you lose weight, feel full, and reach your body composition goals. Try incorporating a few of these options into your meals each week to boost your protein intake and support your overall health.
Aveline Lux is a visionary writer and digital storyteller, using her blog on CitiWell Shop as a platform to explore the intersection of creativity, commerce, and culture.
Traveling extensively across continents, Aveline draws inspiration from different cultures and global trends, infusing her articles with unique perspectives and practical insights.
Aveline enjoys photography, hiking through nature trails, and curating playlists that fuel her creative process.
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