Choosing the right foods is essential when your goal is fat loss. High protein low calorie foods help you stay full longer, preserve muscle, and maintain a calorie deficit without constant hunger.
This guide provides a clear, science-backed list of the best high protein low calorie foods, along with tips on how to use them effectively for weight loss.
Why High Protein Low Calorie Foods Matter
Protein-rich, low-calorie foods offer the best of both worlds:
- Fewer calories per serving
- Higher satiety
- Better muscle preservation
- Easier adherence to a calorie deficit
According to Harvard Health, higher protein intake improves appetite control and metabolic health.
🔗 https://www.health.harvard.edu/staying-healthy/extra-protein-is-it-safe
Best High Protein Low Calorie Foods
🥩 Animal-Based Options
| Food | Protein (per 100g) | Calories |
|---|---|---|
| Egg whites | 11g | 52 |
| Chicken breast | 31g | 165 |
| Turkey breast | 29g | 135 |
| Tuna (water) | 26g | 116 |
| Cod | 18g | 82 |
| Shrimp | 24g | 99 |
These foods are ideal for fat loss due to their high protein-to-calorie ratio.
🌱 Plant-Based Options
| Food | Protein | Calories |
|---|---|---|
| Tofu | 10g | 76 |
| Lentils | 9g | 116 |
| Edamame | 11g | 121 |
| Chickpeas | 8g | 164 |
| Tempeh | 19g | 193 |
Plant proteins also provide fiber, improving digestion and fullness.
Dairy-Based High Protein Low Calorie Foods
- Non-fat Greek yogurt
- Low-fat cottage cheese
- Skim milk
These options are convenient and easy to add to meals or snacks.
How to Use These Foods for Weight Loss
For best results:
- Include protein in every meal
- Pair protein with vegetables
- Control portions of calorie-dense foods
👉 To personalize your needs, use the Protein Intake Calculator:
🔗 https://calculatorprotein.com/
You can also start with the main guide here:
👉 High Protein Foods for Weight Loss
🔗 https://calculatorprotein.com/blog/high-protein-foods-for-weight-loss/
Sample High Protein Low Calorie Meal Day
| Meal | Food | Protein |
|---|---|---|
| Breakfast | Egg whites + vegetables | 25g |
| Lunch | Chicken breast + salad | 40g |
| Snack | Greek yogurt | 20g |
| Dinner | Cod + steamed vegetables | 35g |
Common Mistakes to Avoid
❌ Choosing fatty protein cuts
❌ Ignoring portion sizes
❌ Skipping meals
❌ Relying only on protein bars
Balance is key.
Is Eating High Protein Low Calorie Foods Safe?
For most healthy adults, yes.
Mayo Clinic confirms that balanced high-protein diets are safe for weight management when calories are controlled.
🔗 https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/high-protein-diet/art-20046407
People with kidney disease should consult a healthcare professional.
FAQs
Are high protein low calorie foods good for fat loss?
Yes, they help reduce hunger while maintaining muscle mass.
Can vegetarians lose weight using these foods?
Absolutely. Plant-based protein options are effective when consumed in sufficient amounts.
Should I eat these foods every day?
Yes, rotating sources helps ensure balanced nutrition.
Final Thoughts
High protein low calorie foods are a core component of sustainable weight loss.
When combined with:
- A calorie deficit
- Consistent protein intake
- Smart food choices
They make fat loss easier and more maintainable.
👉 Next step: calculate your protein needs using the Protein Intake Calculator.