By Marnie Kunz,
NASM-certified trainer, USATF- RRCA-certified run coach

High protein, low calorie foods help you feel full without consuming a lot of calories. If you’re feeling hangry a lot or struggling to lose weight, these lean protein foods will help. As a trainer, I encounter lots of people who want to lose weight but struggle with eating too much of the wrong foods and not enough of the right ones. Eating a high-protein, low calorie diet focuses on foods that are rich in protein while being relatively low in calories. This approach to healthy eating has become popular for its success in promoting weight loss and improving overall health. Athletes can also benefit from eating lean protein sources of food, as protein helps with muscle building, helps you feel more full, and improves muscle recovery from workouts. This article will provide you with 30 delicious and readily available high-protein, low-calorie foods to help you achieve your fitness and weight loss goals.

The Science Behind a High-Protein, Low Calorie Diet

Eating enough nutrients is essential to give your body the energy it needs for day-to-day activities and workouts. Protein is a crucial nutrient that helps you feel more full (satiety), builds and repairs muscle tissue, and helps with maintaining a healthy body weight. Foods that are high in protein and low in calories give you a boost in your protein intake without adding a lot of calories to your diet.

These high protein, low calorie foods are especially helpful if you have weight loss goals. Also, if you’re a runner or other athlete and you often feel hungry, increasing your protein intake can help you feel full. Protein also aids in building muscle mass, which burns more calories than fat tissue.

Related: Meal Prep for Beginners

How Much Protein to Eat?

The exact amount of protein you need in your diet depends on your body weight, activity level, and fitness goals. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This is the minimum amount you’ll need for basic functions.

According to researchers, aging adults can benefit from more protein than the recommended minimum, as it helps with important functions like maintaining muscle mass that people lose with age. A high-protein diet with low calories will help you lose weight since the basic formula for weight loss is to eat fewer calories than you burn. Also, if you’re an athlete or following a weight loss program, you may need a higher protein diet.

Speak to your doctor or a nutritionist to come up with a healthy eating plan that’s right for you.

30 High-Protein, Low-Calorie Foods

These high-protein foods will help you feel full without consuming a lot of calories. They can boost your lean muscle mass and improve your recovery after workouts. If you want to lose weight, these high-protein, low-calorie foods can help you feel full while losing weight.

Plant-Based Foods

Plant-based protein foods come from plants and are vegetarian or vegan. These foods offer plenty of protein and low calorie counts. They’re also more budget-friendly than animal-based foods.

1. Lentils

Lentils are small, lens-shaped seeds that come in many varieties. You can cook them and eat them with naan or other bread or put them in soups or other hearty dishes. Lentils are my favorite base for tasty and filling soups.

Protein: 18g per cooked cup
Calories: 230 per cooked cup
Preparation: Cook in water or broth until tender, then add to soups, stews, or salads.
Other benefits: Excellent source of fiber, iron, and folate.

2. Tofu

Tofu is a vegan food that’s made from soy. This protein-packed food can be used in many different ways, including in a variety of rice and noodle dishes. Protein is popular among vegetarians and vegans for a meat substitute.

Protein: 17g per 3.5 oz serving
Calories: 144 per 3.5 oz serving
Preparation: Press out excess water, then cube and bake, stir-fry, or scramble.
Other benefits: Contains calcium, iron, and other minerals.

3. Chickpeas

Chickpeas, also called garbanzo beans, are a type of legume. These healthy legumes can be used to make protein pasta, for snacks like hummus, or in salads and other dishes.

Protein: 14.5g per cooked cup
Calories: 269 per cooked cup
Preparation: Roast for a snack, add to salads or curries, or blend with garlic, olive oil, and lemon juice to make hummus.
Other benefits: Good source of fiber, iron, and folate.

4. Black beans

Black beans have a mild flavor and can be used in many dishes, from burritos to soups. They offer a low-cost way to amp up your protein intake.

Protein: 15g per cooked cup
Calories: 227 per cooked cup
Preparation: Rinse and cook in water or broth until tender. Add to soups, stews, burritos, tacos, or make into black bean burgers.
Other benefits: Excellent source of fiber, folate, and antioxidants.

5. Spirulina

Spirulina is a blue-green algae that’s a complete protein. You can add it to smoothies, juices, or energy bars for a protein boost.

Protein: 4g per teaspoon
Calories: 20 per teaspoon
Preparation: Add to smoothies, juices, or energy bars.
Other benefits: Contains antioxidants and minerals.

6. Quinoa

Quinoa is a small, round seed that cooks like a grain. Quinoa is a complete protein and makes a great base for grain bowls. You can also use it as a side dish or add it to salads.

Protein: 8g per cooked cup
Calories: 222 per cooked cup
Preparation: Cook in water or broth like rice, then fluff with a fork. Add to salads, bowls, or use as a side dish.
Other benefits: High in fiber, iron, and magnesium.

7. Chia seeds

Chia seeds are small, black seeds that are high in fiber and omega-3s. Add them to smoothies or yogurt for added protein. When they become wet, chica seeds expand, giving a tapioca-like consistency. These are some of my favorite seeds to add to smoothies, yogurt, or granola bowls.

Protein: 4.7g per tablespoon
Calories: 68 per tablespoon
Preparation: Mix with yogurt, add to smoothies, or sprinkle on salads.
Other benefits: High in fiber and omega-3 fatty acids.

8. Hemp seeds

Help seeds are small, nutty-flavored seeds that are a complete protein. Sprinkle hemp seeds in your smoothies, oatmeal, salads, or yogurt to add more protein to your diet.

Protein: 10g per 3 tablespoons
Calories: 166 per 3 tablespoons
Preparation: Add to smoothies, and salads, or sprinkle on yogurt or oatmeal.
Other benefits: Rich in omega-3 fatty acids and minerals.

9. Nuts

Nuts are high in protein and come in many forms, including almonds, walnuts, cashews, and peanuts. Nut butters are a popular way to eat nuts, with peanut butter, almond butter, and cashew butter. Choose a nut butter with little to no added sugar and additives if you want to keep your calories low and your nutrients high.

Protein: Varies depending on the nut, but generally 5 to 7g per ounce
Calories: Varies depending on the nut, but generally 160 to 200 per ounce
Preparation: Eat as a snack, add to salads or trail mix, or use as a nut butter spread.
Other benefits: Good source of healthy fats, fiber, and various vitamins and minerals.

10. Nutritional Yeast

Nutritional yeast is a deactivated yeast with a nutty, cheesy flavor. This high protein, low calorie food is easy to sprinkle on snacks or cooked dishes.

Protein: 8g per 2 tablespoons
Calories: 60 per 2 tablespoons
Preparation: Sprinkle on popcorn, pasta, or roasted vegetables.
Other benefits: Contains B vitamins.

11. Edamame

Edamame are young soybeans, often sold shelled or in pods. They make a great savory, protein-rich snack.

Protein: 17g per cup
Calories: 189 per cup
Preparation: Boil or steam in pods, or add shelled edamame to salads or grain bowls.
Other benefits: High in fiber and contains vitamin K and folate.

12. Tempeh

Tempeh is a fermented soybean product with a nutty flavor and firm texture. It is a popular meat substitute that can be added to many dishes.

Protein: 20g per 3 oz serving
Calories: 150 per 3 oz serving
Preparation: Sauté, bake, grill, or crumble tempeh and add it to various dishes.
Other benefits: Complete protein, high in fiber, a good source of iron, calcium, and B vitamins.

13. Vegan protein powder

Vegan protein powder is a concentrated source of plant-based protein that is often made from peas, soy, brown rice, or hemp. Look for a vegan protein powder that has low added sugar and low calories if you are on a weight loss plan.

Protein: 15 to 25g per scoop (varies by brand and type)
Calories: 100 to 150 per scoop (varies by brand and type)
Preparation: Mix with water or plant-based milk to create a shake. Add to smoothies, yogurt, oatmeal, or baking recipes.
Other benefits: Some powders are fortified with vitamins, minerals, and fiber.

Dairy

Dairy products can pack a punch for protein, and low-fat versions have fewer calories. Here are some protein-rich dairy products that are low in calories:

14. Skim milk

Skim milk has virtually all of the fat removed, making it a high protein, low calorie food.

Protein: 8g per cup
Calories: 83 per cup
Preparation: Drink plain, add to cereal or smoothies, or use in cooking and baking.
Other benefits: Good source of calcium and vitamin D.

15. Non-fat Greek yogurt

Greek yogurt is a strained yogurt with a thick and creamy texture. Low-fat or no-fat Greek yogurt has less calories than the regular version.

Protein: 20 to 25g per cup (varies slightly by brand)
Calories: 100 calories per cup
Preparation: Enjoy plain or with fruit, add it to smoothies, and use as a base for dips, or as a substitute for sour cream in recipes.
Other benefits: Rich in calcium and probiotics.

16. Whey protein powder

Whey protein powder comes from the liquid portion of milk that separates during cheese production. Whey protein is a complete protein, meaning it contains all nine essential amino acids.

Protein: 20 to 30g per scoop (varies by brand and type)
Calories: 100 to 150 per scoop (varies by brand and type)
Preparation: Mix whey protein with water or milk (dairy or non-dairy) for a quick protein shake. Add whey protein to smoothies for a protein boost or stir it into yogurt or oatmeal. You can even incorporate whey protein powder into baking recipes for a protein boost.

17. Low-fat cottage cheese

Cottage cheese is made from cheese curd and has a mild flavor. You can eat it plain or use it in baking or with salads.

Protein: 28g per cup
Calories: 163 per cup
Preparation: Eat plain or with fruit, add to salads or scrambled eggs, or use in baking.
Other benefits: Good source of calcium and vitamin B12.

18. Part-skim mozzarella cheese

Mozzarella cheese has a mild flavor and it can be added to so many dishes, from pasta to sandwiches and salads. Part-skim mozzarella has less calories than regular mozzarella.

Protein: 28g per 3 oz
Calories: 210 per 3 oz
Preparation: Enjoy in salads, sandwiches, pizzas, or melted recipes.
Other benefits: Good source of calcium.

19. Part-skim ricotta cheese

Ricotta is a soft, creamy cheese with a slightly sweet flavor. Part-skim ricotta has fewer calories than regular ricotta cheese and it makes a tasty addition to pasta dishes.

Protein: 14g per 1/2 cup
Calories: 171 per 1/2 cup
Preparation: Use in lasagna, stuffed pasta shells, or as a topping for pancakes or waffles.
Other benefits: Good source of calcium.

Seafood

Seafood has a lot of protein and many options to choose from. Try adding some of this high-protein, low-calorie seafood to your diet:

20. Salmon

Salmon is often called a superfood because it packs in so many nutrients. The oily fish is known for its pink color, rich flavor, and healthy omega-3 fatty acids.

Protein: 22 to 25g per 3.5 oz serving (varies slightly between wild-caught and farmed)
Calories: 175-200 per 3.5 oz serving (varies slightly between wild-caught and farmed)
Preparation: Salmon is incredibly versatile. It can be baked, grilled, pan-seared, poached, or even enjoyed raw in sushi or sashimi. It pairs well with a variety of flavors, including lemon, dill, ginger, and soy sauce.
Other benefits: Excellent source of vitamin B12, vitamin D, omega-3 fatty acids, and healthy fats that are crucial for heart health, brain function, and reducing inflammation.

21. Cod

Cod is a mild-flavored white fish with flaky flesh. Baked or steamed cod is a healthy way to add protein to your diet without a lot of calories.

Protein: 22g per 3.5 oz serving
Calories: 93 per 3.5 oz serving
Preparation: Bake, broil, or steam. Pairs well with lemon, herbs, and garlic.
Other benefits: Low in fat and a good source of vitamin B12 and selenium.

22. Haddock

Haddock is a mild white fish with a delicate flavor that packs a protein punch.

Protein: 20g per 3.5 oz serving
Calories: 87 per 3.5 oz serving
Preparation: Similar to cod, haddock can be baked, broiled, or steamed.
Other benefits: Low in fat and a good source of selenium.

23. Halibut

Halibut is a white fish with a firm, flaky texture and a mild, delicate flavor. As with the other fish, baking, broiling, grilling, or steaming is a healthy way to eat halibut.

Protein: 22 to 25g per 3.5 oz serving
Calories: 90 to 120 per 3.5 oz serving
Preparation: Halibut can be baked, broiled, grilled, pan-seared, or steamed. It pairs well with lemon, herbs, and other light flavors.
Other benefits: Halibut is low in fat, making it a lean source of protein. It’s a good source of selenium, contains some omega-3 fatty acids, and is a good source of vitamin B12 and other B vitamins.

24. Shrimp

Shrimp is packed with protein and low in calories. Grill or sauté your shrimp for a low-calorie addition to any meal.

Protein: 20g per 3 oz serving
Calories: 85 per 3 oz serving
Preparation: Grill or sauté shrimp and add it to pasta dishes, stir-fries, or salads.
Other benefits: Low in fat and a source of selenium and vitamin B12.

25. Tuna (in water)

Tuna is a popular, budget-friendly fish with a meaty texture. Canned tuna in water is a lean source of protein (tuna in oil has more calories and fat).

Protein: 25g per 3.5 oz serving
Calories: 116 per 3.5 oz serving
Preparation: Enjoy in salads, sandwiches, or as a protein addition to pasta dishes.
Other benefits: Good source of omega-3 fatty acids (especially albacore tuna) and vitamin D.

Meat and Poultry

26. Eggs

Eggs are a versatile and readily available source of protein. You can scramble, poach, bake, or boil eggs for a healthy meal or snack.

Protein: 6g per large egg
Calories: 78 per large egg
Preparation: Can be cooked in many ways, including scrambling, boiling, poaching, or baking.
Other benefits: Good source of choline, vitamin D, and selenium.

27. Chicken

Chicken is a lean protein that can be used in many different dishes. Add baked or grilled chicken breast to salads, sandwiches, and casseroles for added protein.

Protein: 31g per 3.5 oz serving
Calories: 165 per 3.5 oz serving
Preparation: Can be grilled, baked, pan-fried, or poached.
Other benefits: Good source of selenium and vitamin B6.

28. Turkey

Turkey is another lean protein that can be added to sandwiches, salads, or other dishes. Turkey burgers are also popular as a healthier, low-fat version of burgers.

Protein: 26g per 3.5 oz serving
Calories: 123 per 3.5 oz serving
Preparation: Can be grilled, baked, roasted, or sliced for sandwiches.
Other benefits: Good source of selenium and niacin.

29. Ground beef (lean)

Ground beef is a high-protein food that can be served in hamburgers, casseroles, tacos, pastas, and more.

Protein: 22g per 3 oz serving (approximately)
Calories: 180 per 3 oz serving (approximately)
Preparation: Can be used in many dishes, such as burgers, tacos, chili, and pasta sauces.
Other benefits: Good source of iron and zinc.

30. Pork tenderloins

Pork tenderloins are packed with protein while having fewer calories than many forms of pork.

Protein: 25g per 3 oz serving
Calories: 120 per 3 oz serving
Preparation: Can be grilled, baked, or pan-seared.
Other benefits: Good source of thiamin and vitamin B6.

Tips for Success

You don’t have to dramatically change your diet to enjoy the benefits of healthy eating. Start small by adding protein-rich snacks to your eating program. You can also add some of these high-protein, low-calorie foods to your salads, sandwiches, and pasta or rice dishes for a boost of protein.

For the best results, combine your healthy, high-protein diet with regular exercise to optimize your health and weight loss. Setting a daily step goal and adding strength training to your fitness routine will work wonders for your health and weight management goals.

Balance your high-protein diet with other essential nutrients, including plenty of whole grains, fruits, and vegetables in your eating plan. Choose less processed foods and you’ll feel more full and have fewer calories in your diet. Make sure you drink plenty of water so you stay hydrated and digest your food well.

Eat Well, Live Well

A high protein, low-calorie diet offers many health benefits, from helping with weight loss to improving muscle recovery and health. If you want to lose weight, keep your calorie intake less than the amount of calories you burn each day to see results. Keep this list of 30 high-protein, low-calorie foods for reference as you embark on your healthy eating journey.

If you’d like a fitness plan to pair with your eating program, visit the Runstreet Training Center for plans designed by me, a running coach and personal trainer. Stay in touch by signing up for our free Wellness Wednesday newsletter for more weight loss and fitness tips and workouts.

Happy eating to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

30 High Protein, Low Calorie Foods For Weight Loss