Top 10 High Protein Low-Fat Foods For Weight Loss

Over the past few years, the approach to weight loss has changed significantly. Now you no longer have to starve to shed some kilos – you can eat a lot of delicious food and still see the desired number on the scales. Here are 10 foods that are high in protein, low in fat, and simply perfect for your weight loss journey!

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1. Peas

You may love peas or feel indifferent towards them, but it’s hard to argue with the fact that peas are a weight loss powerhouse. With 8.5 grams of protein per 1 cup of cooked peas, you can confidently add peas to your salads and side dishes, or turn them into a delicious soup.


Read more: 5 Cold Soup Recipes For The Hottest Days


2. Shrimp

It shouldn’t be surprising to anyone that seafood is often named among the most diet-friendly foods, and shrimp is one of your best options. Cooked shrimp has little to no fat and is nearly pure protein. Plus, you can cook it in so many ways and get a great taste every time.

3. Oatmeal

You cannot really build a healthy weight loss plan without any grains, but not all grains are good for your body. Oatmeal is widely considered one of the healthiest grains: 14% of its calories come from protein and you can never get bored with oatmeal since you can serve it in dozens of ways.

4. Canned tuna

If you don’t live by the shore, sourcing fresh and affordable fish for your meals may be challenging. This is where canned tuna comes in handy! Canned tuna is extremely versatile, low in fat and calories, high in protein, and safe to eat up to 3 times a week even if you are concerned about its mercury levels.

5. Lentils

There is a reason why lentils are so loved by vegetarians and vegans who cannot get protein from animal products. A cup of cooked lentils has 18 grams of protein, lots of dietary fiber, as well as some essential nutrients such as iron and folate.

6. Chicken

If you had to name the most diet-friendly meat, chicken is probably the first thing that comes to mind. Lean chicken breast has 31 grams of protein per 100 grams and only a couple of grams of fat. Plus, there are hundreds of way to cook it, so you will never get sick of it.


Read more: How To Grill Chicken In 10 Easy Steps & 5 Amazing Simple Recipes


7. Milk

Milk has been getting a rather controversial rep in the past few years, but it’s hard to dispute the fact that milk contains nearly everything you need for healthy living. With 21% of the calories in milk coming from protein, you can enjoy it with your morning cereal and have a glass in the afternoon for a better night’s sleep.

8. Broccoli

Broccoli is known as one of the healthiest food on the planet, and one of the reasons for it is its protein content. 33% of the calories in broccoli come from protein, which is impressive given it’s a vegetable. Broccoli is also rich in fiber, vitamin C, and vitamin K, which makes it a great addition to your diet.

9. Eggs

If you are starting your weight loss journey on a tight budget, you should definitely include a lot of eggs into your diet. One egg contains 7 grams of protein and just a little fat from the yolk. If you are worried about your fat intake from eggs, you can make delicious omelettes out of two or three egg whites and one yolk!

10. Groundnuts

No matter how motivated you are, constantly watching your food intake can get boring. From time to time, you will need a snack to take your mind off things, and this is where you can enjoy a handful of groundnuts. They are high in calories, so you shouldn’t eat an unlimited quantity of them, but they also contain a lot of protein and other essential nutrients.


Read more: How To Make Peanut Burger


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My name is Inna. I am a content writer with an English and literature background. As a mother of a 3-year old son, I love learning about children’s health and development, as well as finding new interesting toys and activities for my little one. I am also in love with all things tech and always keep my finger on the pulse of new smartphone and gadget releases. Another big passion of mine is beauty and makeup – every day I read about new trends in skin care and makeup and always look forward to trying them. Plus, I love pop culture, travelling, crafts, and anything that can make our daily life more thrilling!