11 of the best high-protein foods for weight loss
- Eating a protein-rich diet can help you reach your weight-loss goals, according to dietitians.
- Salmon and shrimp can bulk up a meal, and black beans are great for plant-based diets.
- Opt for quinoa or whole-grain loaves over white bread, and try adding low-fat dairy to your diet.
Peanut butter is low in carbs, and it can be a great source of protein and "healthy" fats.
"My favorite high-protein food for weight loss is peanut butter," registered dietitian nutritionist Rebecca Stib told Insider. "Per a serving (which is typically 2 tablespoons), you'll get about 8 grams of protein."Start your day with some nutrient-dense eggs.
They're full of vitamins and minerals, and one egg contains about 6 grams of high-quality protein with all of the essential amino acids.Incorporate salmon into your diet.
"One of my absolute favorite foods for weight loss is salmon," Fillenworth told Insider.
Although salmon is a fatty fish, she explained that eating the right kind of fat doesn't necessarily mean you're going to gain weight.
The fish contains essential omega-3 fatty acids , which you have to get from your diet since the human body can't produce them.Black beans are a great plant-based protein for weight loss.
"My favorite plant-based protein for weight loss is the black bean," Fillenworth said.
She told Insider that in addition to being high in protein , black beans are also high in fiber, so they can help relieve constipation and bloating — which could be attributed to some weight gain.Opt for low-calorie lean meats, like chicken breasts.
"When looking for the best high-protein foods for weight loss, think low-calorie and high-quality ingredients," registered dietitian Sabrina Russo told Insider.
She said the first things that come to mind are lean meat , poultry, and fish. These are all great sources of complete protein with little carbs and fat.Try switching from white to whole-grain carbs.
"High-protein seeds and whole-grain products are another great option," Russo told Insider.
"Low-fat dairy products are also examples of high-protein foods that may be beneficial for weight loss," Russo said.
She suggested opting for plain, low-fat, or fat-free milk , yogurt, or cheese.
You can also enjoy plain yogurt with fresh berries for some natural sweetness.Add some cottage cheese to your diet.
A cup of a lower-fat cottage cheese with 1% milk fat can even have around 28 grams of protein .
Although a serving of cottage cheese is fairly high in sodium , you can look for low-sodium or no-added-sodium brands.Use quinoa as an alternative to rice or pasta.
"This gluten-free seed is a delicious and healthy alternative to rice or pasta," Gulbin told Insider.
A serving contains approximately 8 grams of protein and 5 grams of gut-friendly fiber.Nuts are another great plant-based protein option.
"Nuts are a great portable and nutritious addition to any healthy lifestyle plan," Gulbin told Insider.
Almonds, pistachios, and peanuts average around 6 grams of protein per 1-ounce serving with about 3 grams of gut-friendly fiber.Add shrimp to your shopping list.
It's also an excellent source of iodine, she added, which we need to support our thyroid health and manage our metabolism.
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