WHEN IT COMES to losing weight, protein really is a secret weapon. Not only does it keep you full and fuel your muscles, it also helps prevent the energy dips that have you lingering around the fridge for snacks. The trick is choosing protein sources that are high in nutrients, easy to incorporate into your meals and satisfying enough to keep cravings at bay.
Losing weight doesn’t mean starving yourself or swearing off food you enjoy. By choosing the right high-protein options, you can feel satisfied, preserve lean muscle and keep your metabolism humming. Pair them with plenty of veggies, smart carbs and some regular exercise and you’ll be well on your way to a healthier you.
Here, we break down ten of the best high-protein foods to support weight loss without making you feel like you’re on a sad diet.
1. Eggs
Protein per large egg: 6 grams
A breakfast classic for good reason. Eggs are rich in complete protein, meaning they contain all nine essential amino acids. A couple of eggs in the morning can help control appetite throughout the day. Bonus: they’re cheap, easy to cook and crazily customisable. Poach them, scramble them, boil them or whip them into an omelette, the protein content will be just as high.
2. Unsweetened Greek yoghurt
Protein per 170 grams (3/4 cup): 17 grams
Thick, creamy and loaded with protein, plain Greek yoghurt makes a great base for breakfasts, snacks and even savoury dips. It’s also packed with probiotics, which support gut health – a key player in weight management.
3. Chicken breast
Protein per 100 grams, cooked: 31 grams
Lean, low in fat and ultra-versatile, chicken breast is the gold standard for high-protein eating. Grill it, bake it, stir-fry it or throw it in a salad. We just recommend avoiding the deep fryer.
4. Cottage cheese
Protein per 100 grams: 11 grams
Cottage cheese is high in casein, a slow-digesting protein that keeps you feeling full. It’s also low in calories, making it ideal for anyone looking to lose fat while maintaining muscle.
5. Lentils
Protein per cup, cooked: 18 grams
Don’t underestimate the humble lentil. Packed with protein and fibre, lentils are a plant-based powerhouse that keep you feeling full while also stabilising blood sugar. They’re also budget-friendly and brilliant in soups, salads or curries.
6. Salmon
Protein per 100 grams, cooked: 25 grams
A double threat: salmon delivers high-quality protein and healthy fats, including omega-3s, which may support fat loss and reduce inflammation. Whether grilled, baked or canned, it’s a nutrient-dense winner.
7. Tofu
Protein per 100 grams: 10 grams
A staple in plant-based diets, tofu is a great meat alternative with a solid protein profile. It absorbs flavour like a sponge and works in everything. For extra protein, go for firm or extra-firm tofu.
8. Canned tuna
Protein per 100 grams: 26 grams
Quick, convenient and surprisingly filling, tuna is a go-to for high-protein, low-fat meals. Toss it into a salad, throw it on a sandwich, or eat it straight from the tin on busy days.
9. Tempeh
Protein per 100 grams: 19 grams
Tempeh doesn’t get the same hype as tofu, but it’s even higher in protein and has a nutty, satisfying flavour. Plus, because it’s fermented it’s good for your gut, too.
10. Whey protein powder
Protein per scoop (30 grams): 20–25 grams
When you can’t get enough protein through whole foods, protein powder is a solid option. Perfect for busy mornings or post-workout recovery, whey protein powder is the most convenient way to bump up your intake. Blend it into a smoothie, mix it with oats or stir it into Greek yoghurt.
Will I lose weight on a high-protein diet?
A high-protein diet will make you feel more full, boost your metabolism and influence weight-regulating hormones. So yes, a high-protein diet can help you lose weight and it will also help you maintain muscle mass while doing it. That said, it’s important to stay aware of total calories if weight loss is your goal. Many high-protein foods are also high in calories, so eating them in moderation, along with a balanced, healthy diet, is recommended.
How much protein should I eat in a day to lose weight?
As a general rule of thumb, aiming for 1.2 to 1.6 grams of protein per kilogram of body weight in your daily intake can help you lose weight. The exact amount will vary based on your gender, height, weight and how often you exercise. A website like Protein Calculator can help you find the right amount for you.
