14 High Protein Foods for Weight Loss
Article posted in: Food & Nutrition
Feeling hungry all the time? It’s the fastest way to derail your weight loss goals. Ignoring your hunger cues can lead to overeating or giving up entirely—but there’s a better way!
By adding more protein to your diet, you’ll feel fuller for longer, keep cravings in check and stay on track. Plus, a high protein diet doesn’t just help with hunger—it boosts calorie burn, builds lean muscle and even helps prevent regaining weight after you’ve lost it.
Ready to crush your goals? Check out these 14 high protein foods that make weight loss both effective and delicious!
1. Chicken Breast
Chicken breast is one of the most versatile lean protein sources around. A 3.5-ounce serving of chicken breast contains only 158 calories, a whopping 32 grams of protein, and is fairly lean at only three grams of fat per serving.
Chicken breast pairs well with just about anything and is an ideal meal prep component because it holds up well, even after freezing. Chicken breast is also the star of Jenny’s Chicken and Wild Rice Soup that contains 17 grams of protein and four grams of fiber, making it the perfect lunch or dinner to fill you up.
2. Quinoa
This superfood is not actually a grain; quinoa is a seed and packs eight grams of protein for every cooked cup. Plus, it is one of the only grain-like carbs that is naturally gluten-free and has 5 grams of fiber per serving. This is ideal for a weight loss diet.
When cooking quinoa, try using chicken or vegetable stock instead of water to maximize flavor without added calories. Enjoy it cold in salads or warm with another protein-packed food like chicken or chickpeas!
3. Edamame
Edamame beans are young soybeans that are harvested when they are ripe and green. You can find edamame in both its pod and hulled and can be served hot or cold. Toss them on a salad to boost protein content of a meal or try them steamed with a dusting of sea salt as a healthy, protein-rich snack.
One cup of edamame contains 18 grams of protein and eight grams of fiber, making it one of the best high protein foods for weight loss. You can find this plant-based protein superstar in Jenny’s Orange Chicken.
4. Whey Protein Powder
Whey protein powder is a high-quality lean protein derived from milk. During the cheesemaking process, the whey and casein are separated. Whey is then dehydrated to be used in powder form.
Whey protein sets the standard for supplemental protein drinks. It contains all nine essential amino acids (that must be consumed in the diet) and comes in a variety of flavors. Most whey protein powders contain about 20 to 25 grams of protein per scoop and little-to-no fat.
Blend whey protein into a fruit smoothie or bake into your favorite pancake batter or muffin mix for an instant protein boost.
5. Eggs
Eggs and egg whites are the quintessential high protein foods for weight loss. They’re the highest quality protein around and contain important vitamins, minerals and healthy fats. One large egg has six grams of protein and five grams of fat.
Eggs are versatile and inexpensive, making them an ideal protein source to build muscle and boost weight loss. Boil a dozen eggs at the beginning of the week and store in your fridge for a quick grab-n-go protein snack. You can also stock up on easy egg breakfasts from Jenny Craig, including our protein-packed Cheddar Cheese Omelet or our grab-and-go Egg, Cheese and Turkey Sausage Burrito.
6. Tuna
Canned tuna will never go out of style. Three ounces of tuna packed in water contains about 20 grams of protein and less than three grams of fat.
Beyond being an excellent protein source, it’s also an inexpensive, healthy non-perishable food (that will last a while in your pantry!). For those days there’s nothing in your fridge to eat, just pop open a can of tuna and combine it with your favorite add-ins! Add a spoonful of mayonnaise and some chopped onions to make a quick tuna salad, or add it to a bowl of noodles with sauce. You can even throw it on top of some mixed greens to add a protein boost to your salad!
7. Greek Yogurt
The best thing about Greek yogurt, besides the fact that it’s a nutritious protein source, is that you can eat it as a snack, as a meal or in a recipe. One small container of plain nonfat Greek yogurt has around 16 grams of protein and contains all nine essential amino acids.
Try this sweet treat: Dip fresh strawberries in Greek yogurt; lay them out on a lined baking sheet, then place into the freezer overnight or at least eight hours. Store in an airtight container in the freezer and grab a handful for a refreshing protein bite.
8. Cottage Cheese
Another rockstar dairy, cottage cheese is an excellent protein source. It is rich in casein, a dairy protein that digests more slowly, helping to keep you feeling fuller for longer. This is perfect for a weight loss diet or when you have prolonged periods of time between meals. One cup of two-percent cottage cheese contains 24 grams of protein, four grams of fat and nine grams of carbohydrates.
A serving of cottage cheese with berries before bed will keep your muscles fed overnight and is considered an effective post-exercise muscle-building tool.
9. Hemp Seeds
Hemp seeds offer a host of health benefits stemming from their nutritional profile. A one-tablespoon serving of hemp seeds has three grams of protein and four grams of fat, most of which are omega-3 fatty acids. Sprinkling hemp seeds over your salad, grain bowl or into a smoothie is an effortless way to boost plant-based protein.
10. Salmon
Not only is salmon a major source of omega-3 fatty acids, but it’s also protein-dense. A three-ounce serving of salmon contains 17 grams of protein and 11 grams of healthy fats. The combination of healthy fats and protein helps to keep you fuller longer.
Keep canned salmon stocked in your pantry for a last-minute protein option you don’t have to cook. You can use it the same ways you enjoy canned tuna!
11. Lentils
One of the best plant-based proteins for weight loss are lentils. One cup of cooked lentils contains 17 grams of protein, 15 grams of fiber and almost no fat, making it a lean protein source. The hearty serving of fiber will help keep your gut healthy and digestive system working properly.
For a crunchy pop of flavor and healthy fats, top warm lentil soup with shelled sunflower seeds and a dollop of plain nonfat Greek yogurt.
12. Chickpeas
Like most other plant-based protein sources, chickpeas are not a complete protein. However, that doesn’t keep them from making this list. A half cup of chickpeas contains a whopping 20 grams of protein. While most people are not eating that many chickpeas in one sitting, even topping your salad with two tablespoons will give you an additional five grams of protein and three grams of fiber.
Make your own high protein snack mix by combining a tablespoon of roasted chickpeas, pumpkin seeds and roasted edamame.
13. Bison
Bison is the leaner red meat. A three-ounce portion of bison contains 21 grams of complete protein and seven grams of healthy fats, including omega-3 fatty acids. Not only does it have more protein and less fat than beef, but it’s also richer in iron and vitamin B12 — all of which are important for energy levels and weight loss.
Try firing up the grill and cooking bison burgers as you would any other burger. Grab slider buns instead of regular for a lower calorie take on a summer favorite — or wrap the burgers in romaine lettuce leaves for a crunchy alternative to bread.
14. Nut Butter
Nut butters are a great way to boost the protein content of a meal or snack. Both peanut butter and almond butter contain around six to eight grams of plant-based protein per two-tablespoon serving.
Slathering two tablespoons on top of high protein waffles can quickly take your breakfast (or snack) from not enough protein to just the right amount. In addition, you’ll get a good serving of fiber and healthy fats that keep you feeling full for longer.
Nut butters go well with about anything. Keep it simple by pairing a serving with a sliced apple or banana, or blend them into a protein smoothie for breakfast or as a post-workout recovery shake.
Ready to make protein a key part of your weight loss journey? With Jenny Craig, you don’t have to worry about portioning or planning—our easy meals are calorie-controlled to ensure a balanced daily intake and are designed to give you the nutrients you need each day. Sign up for a Jenny Craig plan today and let us help you reach your goals!
