20 High-Protein Foods for Weight Loss

Protein is one of the most spoken about nutrients when it comes to weight loss, and for good reason. As a result, many people try to increase how much protein they eat. But with the growing popularity of “high protein” products, it can sometimes feel like getting enough protein means relying on supplements or specialty foods.

In reality, most people can meet their protein needs through everyday foods they already know and enjoy! Small changes to the foods you choose and how you build your meals can often make a much bigger difference than adding another protein snack or shake into your day.

This article explores why protein matters for weight loss, how much you actually need and practical ways to increase your intake using regular whole foods.

Why Protein Matters for Weight Loss

Protein plays a helpful role in weight loss, not because it directly causes weight loss, but because it makes being in a calorie deficit easier to manage. Meals that include enough protein tend to be more filling, which can help reduce how often you feel hungry or reach for extra snacks. It also helps maintain muscle as you lose weight, which is important for supporting your metabolism.

During weight loss, protein needs are generally higher. A common recommendation is around 1.2-1.6 grams per kilogram of body weight per day. This range has been associated with reduced loss of lean muscle compared to lower protein intakes (1).

For example, to meet these recommendations:

• A person weighing 60 kg may aim for around 70-95 g per day
• A person weighing 80 kg may aim for around 95-125 g per day

This might sound like a lot at first, but when you include a source of protein in each meal, it’s usually very achievable. In practice, spreading your protein intake across the day also tends to work better anyway.

This is partly because protein is one of the most filling nutrients. Including it more evenly across meals can help you feel satisfied more consistently throughout the day, rather than feeling relatively unsatisfied earlier on and overly hungry later at night.

It is also generally more practical. Trying to eat most of your protein in one sitting often means relying on very large portions, supplements or highly processed “high protein” products. Spreading it across breakfast, lunch, dinner and snacks is usually a more realistic and sustainable way to meet your protein needs.

Can I Meet My Protein Needs with Whole Foods?

It’s common to assume that meeting protein recommendations for weight loss means needing to add protein powders, bars or foods labelled “high-protein” into your day.

In reality, most people can get enough protein from the everyday foods they’re already eating.

Below, you’ll find our top 20 high-protein whole foods. Use this as a guide to spot easy additions or swaps you can make throughout your day, whether that’s building your meals around a protein source or simply adding one to what you’re already eating. We’ve grouped these foods into protein sources to build meals around, easy breakfast and snack additions and plant-based foods that can help increase your intake across the day.

Protein Sources to Build Meals Around

• Chicken Breast - 29.5g per 100g
• Beef - 26g per 100g
• Textured vegetable protein (Uncooked) - 47g per 100g
• Tempeh - 12.4g per 100g
• Tofu - 17g per 100g
• Lamb - 24.3g per 100g
• Tuna - 25 per 100g (16.4g per can)

Easy Breakfast & Snack Additions

• Cottage Cheese - 15g per 100g serve
• Eggs - 6g per egg (12.5g per 100g)
• Soy Milk - 10g per cup
• Milk - 8g per cup
• Greek Yoghurt - 14.8g per 160g serve
• Rolled Oats - 8.4g per 50g serve
• Cheese - 5.3g per slice

Plant-Based Foods That Add Up

• Red Kidney Beans (Uncooked) - 22.5g per 100g
• Hemp Seeds - 10g per 2 tbsp
• Edamame Beans - 8.5g per 100g
• Cooked Lentils - 8.4g per 100g
• Peanut Butter - 8g per 2tbsp
• Pumpkin Seeds - 7.4g per 2tbsp

What this shows is that protein isn’t limited to a handful of “high-protein” foods. It’s found across a wide range of foods you’re likely already eating.

Protein supplements can be convenient, but they’re not essential. When you build your meals around a main protein source and include smaller contributions from foods like grains, dairy, legumes and seeds, it’s usually enough to meet your needs.

References

1. Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis (2024). doi: 10.1016/j.clnesp.2024.06.030