High Protein Low Calorie Foods for Weight Loss: 21 Picks

Why High Protein Low Calorie Foods for Weight Loss Work

Protein is the most filling of the three macronutrients (protein, carbs, and fat). Research generally shows that it helps in a few practical ways:

• It keeps you full longer. Protein slows digestion and affects hunger hormones, so you feel satisfied for more hours after a meal.
• It uses more energy to digest. Your body burns more calories digesting protein than it does digesting fat or carbs. This is called the thermic effect of food.
• It helps protect muscle. When you eat less, your body can lose muscle along with fat. Enough protein, along with regular strength training, helps you hold on to lean mass.
• It reduces cravings. Many people find that a protein-rich breakfast cuts down on mid-afternoon snacking.

That is why high protein low calorie foods for weight loss are so popular with dietitians and everyday dieters alike.

How much protein is right for you depends on your age, weight, activity level, and health. The standard recommended minimum for most adults is about 0.8 grams per kilogram of body weight per day, and some research suggests people who are dieting or very active may benefit from more. Your doctor or dietitian can give you a number that fits your body.

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Disclaimer: I am not a doctor, and this article is for general education only. It is not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you have a health condition, take medication, or are pregnant.

How We Picked These 21 Foods

To make this list of high protein low calorie foods for weight loss, every food had to meet three simple rules: it gives you a solid dose of protein, it stays reasonably low in calories for its portion, and it is easy to buy and prepare. These are the best low calorie high protein foods to stay full, based on what most nutrition experts and everyday dieters rely on.

A quick note on numbers: calories and protein are approximate and based on typical USDA FoodData Central values for cooked or plain versions. Brands and cooking methods vary, so always check the label.

Quick Look: High Protein Low Calorie Foods for Weight Loss at a Glance

Here is a snapshot of all 21 high protein low calorie foods for weight loss so you can compare them quickly.

21 High Protein Low Calorie Foods for Weight Loss

Lean Meat and Poultry

1. Chicken Breast

Among all high protein low calorie foods for weight loss, chicken breast is the classic for a reason. A 3-ounce portion of skinless cooked chicken breast gives you around 26 grams of protein for roughly 140 calories. It is mild in flavor, so it works with almost any seasoning. Bake it, grill it, shred it into salads, or slice it into wraps. Meal-prepping a batch on Sunday makes weekday lunches effortless.

2. Turkey Breast

Roasted turkey breast is just as lean as chicken and delivers about 25 grams of protein per 3 ounces. Try it in lettuce wraps, in a veggie-packed soup, or as sliced leftovers. If you buy deli turkey, look for low-sodium versions, since processed meats can be high in salt.

3. Pork Tenderloin

Many people are surprised that pork tenderloin is one of the leanest cuts of meat. A 3-ounce serving offers about 22 grams of protein and around 120 calories. Roast it with garlic and herbs, slice it thin, and serve it with roasted vegetables for a filling dinner.

4. Lean Ground Beef (95% Lean)

If you love burgers, tacos, or chili, 95% lean ground beef lets you keep them on the menu. A 3-ounce cooked portion has about 22 grams of protein and roughly 150 calories. Drain any excess fat, and bulk up the dish with onions, peppers, and mushrooms to make it even more satisfying.

Fish and Seafood

5. Cod

Cod is one of the leanest high protein low calorie foods for weight loss you can buy. This mild, flaky white fish has about 20 grams of protein and 90 calories in a 3-ounce cooked serving. It cooks in minutes, which makes it perfect for busy nights. Bake it with lemon and a touch of olive oil, or add it to a tomato-based stew.

6. Shrimp

Shrimp deserves a spot on any list of high protein low calorie foods for weight loss. Three ounces cooked gives you about 20 grams of protein for roughly 85 calories, which makes it one of the lowest-calorie protein sources around. Toss it into stir-fries, salads, or cauliflower rice bowls. Just go easy on butter and breading, which can quickly add calories.

7. Canned Tuna (in Water)

Affordable and shelf-stable, canned tuna packs about 22 grams of protein into a 3-ounce portion for around 100 calories. Mix it with Greek yogurt instead of mayo for a lighter tuna salad. Since tuna can contain mercury, it is smart to vary your fish choices through the week.

8. Tilapia

Tilapia is budget-friendly and cooks fast. A 3-ounce cooked serving gives you about 22 grams of protein and roughly 110 calories. Season it with paprika and pan-sear it for a quick weeknight dinner.

9. Scallops

Scallops feel like a restaurant treat, but they are lean and light. A 3-ounce steamed serving has about 17 grams of protein and around 95 calories. Sear them in a hot non-stick pan for a minute or two per side and serve over sautéed spinach.

Dairy and Eggs

10. Egg Whites

Egg whites are almost pure protein with very few calories. Three large whites give you about 11 grams of protein for around 50 calories. Scramble them with spinach and tomatoes, or add them to whole-egg omelets to increase the protein without adding many calories.

11. Plain Nonfat Greek Yogurt

Thick, creamy, and versatile, plain nonfat Greek yogurt offers about 17 grams of protein in ¾ cup for roughly 100 calories. Top it with berries and cinnamon for breakfast, or use it in place of sour cream on savory dishes. Choose plain varieties, since flavored cups often hide a lot of added sugar. It is one of the easiest high protein low calorie foods for weight loss to find in any US grocery store.

12. Low-Fat Cottage Cheese

Cottage cheese has made a big comeback, and it deserves it. A half-cup of low-fat cottage cheese provides about 12 to 14 grams of protein for around 90 calories. Enjoy it with fruit, blend it into a creamy dip, or spoon it over whole-grain toast.

13. Part-Skim String Cheese

This is the ultimate grab-and-go snack. One stick has around 7 grams of protein and about 80 calories, and it is portion-controlled, so there is no guesswork. Pair it with an apple or a handful of grapes for a snack that keeps you going.

14. Skim Milk

A glass of skim milk gives you about 8 grams of protein for roughly 85 calories. Use it in oatmeal, smoothies, or coffee. If you prefer a plant-based option, check labels, because protein content varies widely between soy, almond, oat, and pea milks.

Plant-Based Proteins

15. Firm Tofu

Tofu is a favorite among high protein low calorie foods for weight loss because it absorbs whatever flavors you give it. Half a cup of firm tofu delivers about 10 grams of protein for around 90 calories. Press it, cube it, and bake or air-fry it until crispy. It is excellent in stir-fries and curries.

16. Tempeh

Made from fermented soybeans, tempeh has a firmer, nuttier texture than tofu. A 3-ounce serving offers about 16 grams of protein and around 160 calories, plus some fiber. Slice it thin and pan-fry it for sandwiches, or crumble it into tacos.

17. Edamame

These young soybeans make an easy snack or side dish. Half a cup of shelled edamame has about 9 grams of protein and roughly 95 calories, along with fiber that helps you feel full. Steam them with a pinch of sea salt or toss them into salads and grain bowls.

18. Lentils

Lentils are among the best plant-based high protein low calorie foods for weight loss. They are cheap, hearty, and rich in both protein and fiber. A half-cup of cooked lentils provides about 9 grams of protein and around 115 calories. Add them to soups, stews, or salads, or make a simple lentil dal with spices.

19. Black Beans

Half a cup of cooked black beans gives you about 7 to 8 grams of protein for roughly 110 calories. Use them in burrito bowls, soups, or veggie burgers. Rinse canned beans to cut down on extra sodium.

20. Chickpeas

Chickpeas have about 7 grams of protein and 135 calories per half cup. Roast them with spices for a crunchy snack, toss them into salads, or blend them into homemade hummus. Their fiber and protein combination makes them a real hunger-fighter.

Protein-Rich Vegetables

21. Broccoli

Broccoli is not a protein powerhouse like chicken, but for a vegetable it is impressive. One cup of cooked broccoli has about 4 grams of protein for only around 55 calories, plus plenty of fiber and vitamin C. Adding it to your plate increases volume and fullness without many calories.

Filling Protein Foods for Healthy Weight Loss: How to Build Your Plate

Knowing which foods to eat is only half the battle. Here is how to put them together so you actually feel satisfied. Even the most filling protein foods for healthy weight loss work best when you combine them smartly.

Aim for protein at every meal. Spreading your protein across breakfast, lunch, dinner, and snacks tends to work better for fullness than saving it all for dinner. Many people find that starting the day with eggs, Greek yogurt, or cottage cheese reduces snacking later.

Build every meal around one of the high protein low calorie foods for weight loss from this list. Then add vegetables and a smart carb, such as brown rice, quinoa, or a sweet potato.

Pair protein with fiber. Combine the High Protein Foods Under 200 Calories to stay full with vegetables, beans, or whole grains. A bowl of chicken, lentils, and roasted broccoli will keep you full much longer than chicken alone.

Watch the extras. A lean protein can quickly stop being low calorie once it is fried, breaded, or covered in creamy sauce. Use baking, grilling, steaming, air-frying, or sautéing with a small amount of oil instead.

Keep portions realistic. Even healthy foods contain calories. Use a food scale or measuring cups for a week or two to learn what proper portions look like.

Drink water. Thirst can feel like hunger. Keeping a water bottle nearby is a simple habit that supports your goals.

Add strength training. Pairing protein with resistance exercise helps you keep muscle while you lose fat. Even two or three short sessions a week can make a difference. Check with your doctor before starting a new workout routine.

Common Mistakes to Avoid

• Treating high protein low calorie foods for weight loss as magic. They help with fullness, but your overall calories still matter.
• Relying on processed protein bars and shakes. Some are fine occasionally, but many are high in sugar and low in real nutrition. Whole foods usually keep you fuller.
• Skipping vegetables. Protein alone is not a complete diet. You need fiber, vitamins, and minerals too.
• Going extreme. Very high protein intake is not right for everyone, especially people with kidney problems. Ask your healthcare provider what level is safe for you.
• Expecting overnight results. Healthy, sustainable weight loss is generally gradual. Consistency matters more than perfection.

FAQs: High Protein Low Calorie Foods for Weight Loss

What are the best high protein low calorie foods for weight loss?

Chicken breast, shrimp, cod, egg whites, Greek yogurt, cottage cheese, tofu, and lentils are some of the most popular choices because they offer a lot of protein for few calories.

Which high protein foods under 200 calories are easiest to find?

Canned tuna, egg whites, string cheese, plain Greek yogurt, and frozen shrimp are all affordable, easy to store, and available in nearly every US supermarket.

Can I eat these foods if I am vegetarian?

Yes. Greek yogurt, cottage cheese, egg whites, tofu, tempeh, edamame, lentils, beans, and chickpeas are all vegetarian-friendly. Vegans can focus on the plant-based options.

Are eggs good for weight loss?

Eggs can fit well into a weight loss plan for many people. Whole eggs have more calories than egg whites but also contain healthy fats and nutrients. Egg whites are an easy way to boost protein with fewer calories.

Final Thoughts: High Protein Low Calorie Foods for Weight Loss

Losing weight does not have to mean feeling hungry all day. By building your meals around high protein low calorie foods for weight loss, like chicken breast, shrimp, Greek yogurt, lentils, and tofu, you give your body what it needs to feel satisfied while eating fewer calories. Keep this list handy as a grocery guide, and remember that high protein foods under 200 calories are some of the easiest wins you can add to your day.

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