High Protein Low Calorie Foods: The Best Choices for Fat Loss and Muscle Maintenance
When it comes to effective weight loss, focusing on foods that are high in protein and low in calories is a winning strategy. These foods help you feel fuller for longer, reduce overall calorie intake, and preserve lean muscle mass during fat loss. Whether your goal is to shed pounds, build muscle, or improve overall health, incorporating high protein low calorie foods is essential.
This article covers the top foods in this category, explains their benefits, and offers tips for including them in your diet.
Why Choose High Protein Low Calorie Foods?
- Increased Satiety: Protein is the most satiating macronutrient, helping control hunger and reduce snacking.
- Thermic Effect of Food: Protein requires more energy to digest, increasing calorie burn slightly after meals.
- Muscle Preservation: Eating enough protein prevents muscle loss when dieting, keeping metabolism higher.
- Weight Loss Support: High protein diets have been shown to improve fat loss while maintaining lean body mass.
Top High Protein Low Calorie Foods
1. Egg Whites
Egg whites are almost pure protein with negligible fat and calories (about 17 calories and 3.6 grams protein per egg white). They’re perfect for low-calorie, high-protein meals.
2. Skinless Chicken Breast
Lean and packed with protein, chicken breast contains roughly 31 grams of protein and only 165 calories per 100 grams, making it a staple for weight loss.
3. Turkey Breast
Similar to chicken, turkey breast is lean, providing about 29 grams of protein and 135 calories per 100 grams.
4. White Fish (Cod, Haddock, Tilapia)
White fish varieties are extremely low in fat and calories but rich in protein — around 18–24 grams protein and 90–120 calories per 100 grams.
5. Greek Yogurt (Non-Fat)
Non-fat Greek yogurt contains roughly 10 grams of protein and 59 calories per 100 grams. It also has probiotics that support gut health.
6. Cottage Cheese (Low-Fat or Non-Fat)
A great protein source with about 11–12 grams of protein and 80–100 calories per 100 grams. It’s versatile and filling.
7. Tofu (Firm, Low-Fat)
Tofu is a plant-based protein with roughly 8 grams of protein and 70 calories per 100 grams, making it excellent for vegetarians and vegans.
8. Shrimp
Low in fat and calories but high in protein — approximately 24 grams protein and 99 calories per 100 grams.
9. Eggs (Whole, Moderate Quantity)
Whole eggs are nutrient-dense with about 6 grams of protein and 70 calories each. Eating whole eggs in moderation provides essential fats and vitamins.
10. Lentils
Lentils have about 9 grams of protein and 116 calories per 100 grams (cooked). They are also high in fiber, supporting fullness.
11. Edamame
Boiled soybeans offer approximately 11 grams protein and 121 calories per 100 grams, combining protein and fiber.
12. Low-Fat Milk
One cup of skim milk has about 8 grams protein and 83 calories, making it a good option for added protein without many calories.
13. Seitan
A wheat gluten product high in protein (around 25 grams per 100 grams) and low in calories (~120 calories), popular among vegans.
How to Incorporate These Foods Into Your Diet
- Breakfast: Egg white omelets, Greek yogurt with berries, or cottage cheese with fruit
- Lunch/Dinner: Grilled chicken or turkey breast with steamed veggies, baked white fish with salad, tofu stir-fry
- Snacks: Low-fat Greek yogurt, boiled shrimp, edamame pods
- Meal Prep: Prepare lean protein portions in advance to stay on track
Benefits of High Protein Low Calorie Diets
- Boosts fat loss while sparing muscle mass
- Improves body composition and metabolism
- Controls appetite and reduces overall calorie consumption
- Supports recovery and performance if combined with exercise
Tips for Maximizing Results
- Combine with strength training to build or maintain muscle
- Distribute protein intake evenly throughout the day
- Avoid processed high-calorie protein snacks
- Stay hydrated and include fiber-rich veggies for digestion
- Consult a dietitian if you have kidney or other health concerns
Sample Day Using High Protein Low Calorie Foods
- Breakfast: Egg white scramble with spinach and tomatoes
- Snack: Non-fat Greek yogurt with chia seeds
- Lunch: Grilled chicken breast with steamed broccoli and quinoa
- Snack: Edamame pods
- Dinner: Baked cod with roasted asparagus and salad
Adding high protein low calorie foods to your daily meals is a proven way to accelerate fat loss, improve satiety, and maintain muscle during dieting. Whether you prefer animal or plant proteins, many options can fit your taste and lifestyle.
Choose nutrient-dense, minimally processed foods, maintain portion control, and combine your diet with regular exercise for the best results.
