High-Protein, Low-Calorie Foods for Weight Loss & Energy

Trying to lose weight, maintain muscle, or simply eat more nutritiously? One of the most effective changes you can make to your diet is adding more high-protein, low-calorie foods. These foods are incredibly helpful for keeping you full longer, stabilising your energy levels, and supporting your fitness goals without compromising on taste or variety.

According to U.S. dietary guidelines, adults should derive 10% to 35% of their daily calorie intake from protein. However, this percentage varies based on factors like age, gender, activity level, and overall health status. Understanding the right food choices can help you build a personalised, effective, and enjoyable eating plan.

Top High-Protein, Low-Calorie Food

Skinless Chicken Breast

Chicken breast is practically a staple for anyone focusing on fitness or weight management—and for good reason. A 100-gram serving of cooked, boneless, skinless chicken breast delivers about 32 grams of protein for just 158 calories and around 3 grams of fat. It's not only low in calories but also incredibly versatile. Grilled, baked, air-fried, or pressure-cooked—there are endless ways to make it part of your routine without getting bored.

Turkey Breast

If you enjoy poultry but want a slightly different flavor profile, turkey breast is another fantastic option. A 100-gram serving of cooked, skinless turkey breast offers 30 grams of protein and just 147 calories, with only 2 grams of fat. It also adds important nutrients like zinc, selenium, choline, and vitamin B12. Turkey is delicious on its own, but also works great in sandwiches, wraps, pasta dishes, or even hearty soups.

White Fish

Fish like cod, tilapia, halibut, and haddock are lean, light, and packed with protein. A 100-gram serving of white fish brings in around 19 grams of protein and 134 calories. These varieties also offer beneficial fats, plus nutrients like vitamin D, B12, magnesium, and phosphorus. Choose healthier cooking styles—baked, broiled, grilled, or steamed—and avoid the deep fryer if you're watching your calories.

Shellfish

Shrimp, scallops, crab, lobster, oysters—shellfish are rich in protein and incredibly low in calories. Take shrimp, for example. Just 100 grams gives you 22.8 grams of protein with only 119 calories and less than 2 grams of fat. They’re also rich in zinc, selenium, iron, and vitamin B12. Whether tossed into a salad or enjoyed in tacos, shellfish make a lean, flavorful protein source.

Eggs and Egg Whites

Eggs are one of the most accessible and affordable high-protein foods around. Two whole eggs provide about 12 grams of protein and 143 calories, with most of the protein in the whites and most of the nutrients—like vitamin D, phosphorus, and choline—in the yolks. If you’re watching cholesterol or fat, try one whole egg plus two egg whites for a combo that delivers 13.5 grams of protein and just 106 calories. Hard-boiled eggs are perfect for grab-and-go snacks, and they’re just as good added to salads or whole-grain toast.

Nonfat Greek Yogurt

If you need a creamy, satisfying snack that doesn’t break your calorie bank, nonfat plain Greek yogurt is a great option. A 5.5-ounce serving contains about 16 grams of protein for only 92 calories and less than a gram of fat. It’s also packed with calcium, phosphorus, potassium, and selenium. Add fruit and a sprinkle of low-sugar granola for a snack that feels indulgent without the guilt.

Cottage Cheese

Cottage cheese may not be the trendiest food, but it’s quietly one of the best protein sources out there. One cup of low-fat cottage cheese gives you a solid 28 grams of protein, just 163 calories, and only 2.3 grams of fat. It’s also rich in calcium, riboflavin, vitamin B12, selenium, and phosphorus. You can enjoy it sweet with fruit or cinnamon, or savoury with tomatoes and herbs.

Tofu

Tofu is a plant-based protein made from soybeans that can easily substitute meat in most dishes. A half-cup of firm tofu delivers nearly 22 grams of protein with 181 calories. Most of its fat is unsaturated, and it's considered a complete protein, providing all the essential amino acids your body needs. It also contains calcium, manganese, and selenium. Bake or air-fry it for a crunchy, satisfying snack, or add it to stir-fries and curries for a filling plant-based meal.

Edamame

These young soybeans are another excellent plant-based protein source. One cup of shelled edamame offers over 18 grams of protein and 188 calories, plus fiber, iron, calcium, and vitamin C. Edamame can be served warm or cold, seasoned with sea salt, chili flakes, or sesame oil, and tossed into salads, bowls, or stir-fries.

Pork Loin

Red meat can still be part of a lean diet if you choose the right cut. Pork loin is surprisingly low in fat—when trimmed properly—and delivers around 26 grams of protein and 143 calories per 100 grams. It’s delicious grilled or roasted and pairs well with both sweet and savoury sauces.

High-Protein Snacks

Almonds with String Cheese

For an easy snack that feels satisfying, pair raw almonds with part-skim mozzarella string cheese. One ounce of each gives you about 13 grams of protein and roughly 250 calories. You also get healthy fats and fiber, making it a filling mini-meal you can enjoy anytime.

Cottage Cheese with Tomatoes or Fruit

Half a cup of low-fat cottage cheese gives you around 14 grams of protein and fewer than 90 calories. Add fresh diced tomatoes for a savory twist, or mix in peaches or berries with a dash of cinnamon for a sweeter option. Either way, it’s quick, easy, and nutritious.

Apple Slices Wrapped in Turkey

Sweet and savory come together when you wrap crisp apple wedges with thin slices of turkey breast. One medium apple combined with about 2 ounces of turkey delivers over 12 grams of protein and keeps the calorie count under 160. It’s a snack that feels gourmet without the effort.

Roasted Chickpeas

Craving something crunchy? Roasted chickpeas are a fiber- and protein-rich snack that satisfies. One cup of cooked chickpeas contains about 11 grams of protein and 210 calories, plus 9.6 grams of fiber. Add your favorite seasoning—spicy, sweet, or smoky—and enjoy.

Tuna Salad

Canned tuna is a convenient way to get high-quality protein. A 3-ounce serving of light tuna packed in water offers about 21 grams of protein and only 98 calories. Instead of mayo, try mixing it with Greek yogurt or a splash of lemon juice and herbs. Enjoy it with whole-grain crackers or on a bed of greens.

Jerky

Jerky is a travel-friendly protein source that’s ideal when you’re on the go. A 1.5-ounce serving usually provides around 14 grams of protein and 174 calories. Look for versions that are lower in sodium and added sugars for the healthiest pick.

Protein-Rich Meals

Baked Chicken with Vegetables

Sheet-pan meals are a lifesaver on busy nights. Simply season chicken breasts with olive oil and herbs, add chopped veggies like bell peppers, zucchini, and carrots, and roast everything together. It’s easy, satisfying, and saves you from a mountain of dishes.

Shrimp Tacos

Sautéed shrimp tucked into small corn tortillas, topped with shredded cabbage, cilantro-lime dressing, and pico de gallo—this is a delicious, high-protein dinner that feels anything but restrictive. Swap in white fish if you’re craving something different.

Quinoa and Turkey Stuffed Peppers

Stuffed bell peppers get a healthy upgrade when you use quinoa and lean ground turkey instead of rice and beef. Quinoa adds extra fiber and nutrients, while turkey keeps things high in protein and lower in fat.

Coconut Curry Tofu

Tofu takes on bold, aromatic flavors beautifully in a coconut curry sauce. Add sautéed vegetables and serve over cauliflower rice or brown rice for a warm, comforting, plant-based dinner.

Chicken and Vegetable Stir-Fry

This classic dish is anything but boring. Cook thin-sliced chicken with colorful veggies like broccoli, bell peppers, and carrots. Swap white rice for quinoa or cauliflower rice to boost the nutritional profile and keep calories in check.

Lentil Soup

Lentils are a plant-based protein hero. To make a hearty soup, sauté onions, garlic, celery, carrots, and mushrooms in olive oil. Add spices like red pepper flakes and rosemary, then stir in vegetable broth and pre-cooked lentils. Simmer and serve hot—it’s comforting, healthy, and satisfying.

What to Limit in a Low-Calorie, High-Protein Diet

To maintain a healthy calorie deficit—approximately 500 calories less per day for weight loss—focus on limiting the following:

Saturated Fats: Should make up less than 10% of your daily calorie intake.
Added Sugars: Often hidden in cereals, desserts, flavored yogurts, sauces, and drinks.
Highly Processed Foods: These often include high levels of sodium, sugar, and unhealthy fats.
Refined Carbohydrates: Opt instead for fiber-rich carbs like whole grains, legumes, vegetables, fruits, seeds, and nuts.

If you’re unsure about your calorie needs, consider consulting a healthcare provider or registered dietitian for a personalized plan.

Final Thoughts

Eating a high-protein, low-calorie diet doesn’t mean you have to sacrifice flavor or variety. With a little planning and creativity, you can enjoy delicious meals and snacks that support your health goals. Focus on whole, nutrient-rich foods like lean meats, dairy, legumes, and plant-based proteins. Balance your intake, stay hydrated, and fuel your body with foods that keep you satisfied, energized, and strong.

Whether you’re aiming to lose weight, build muscle, or simply feel better in your body, making protein a priority is a smart and sustainable step.

With inputs from agencies

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