If you’ve started looking into eating better, or perhaps adopting a more rigorous gym routine, you’ve no doubt also seen a guide to a high-protein diet. Find out if a high protein diet is right for you, and how you can use it to meet your health goals. 

For extra help on getting started with your high protein diet, try our Protein+ plan. We craft high protein meals for you, making your meal planning weeks a little easier! 

Table of Contents 
What is Protein? 
Benefits of a High Protein Diet 
Risks of a High Protein Diet 
High (Healthy) Protein Food List 
How Much Protein Should You Eat? 
FAQs

What is Protein? 

Proteins are a type of amino acid that our body uses to do all sorts of amazing things. Amino acids are long chains of molecules that twist and fold into different shapes that allow them to perform those amazing things.  

Despite popular belief, protein is much more than the “building block” for muscles. Protein is involved in many biological functions including basic cell activity. This can mean acting as enzymes, signaling molecules, or even acting as antibodies that fight infection.  

One example of proteins being more than muscle is tryptophan, which is actually a protein molecule that famously leads to sleepiness when consumed (like when you eat turkey at Thanksgiving). That’s quite the opposite effect you’d expect from a molecule that is just supposed to help you get big and strong! 

Benefits of a High Protein Diet 

Eating more protein (in regulated amounts) can offer all kinds of health benefits. Protein plays a role in repairing and maintaining tissues in muscle, skin, bone, and hair. It also aids in oxygenation of the body. These alone are starring benefits that do wonders for your health, but protein does so much more. 

Protein’s Starring Role in Fitness 

It is true that proteins are critical components for muscles, and that in order to build muscle you need to up your protein intake, which is what makes proteins appear to be a potent exercise and fitness tool. Higher protein intake is associated with larger muscle mass and strength when combined with the right exercises. 

High protein diets can also boost your ability to heal and reduce the amount of muscle strength and bone mass you lose as you age. All around, high protein diets can make you a healthier person, especially if you’re very active.  

High Protein Diets Help with Weight Loss 

High protein weight loss strategies can be found everywhere since the launch of the Atkin’s diet. Nearly all of these are low carb – high protein diets can cloud the issue of whether high protein content matters for weight loss. In fact, carbohydrates tend to get most of the “credit” (check out our keto diet discussion for more info). The truth may be that it’s the high protein content in these diets that promotes weight loss, and that the carbohydrate content is irrelevant!  

As always with studies on weight loss, research varies on the effectiveness of how effective high protein diets are with weight loss. However, there is a general agreement that it is a candidate to be an effective option. 

High protein intake is effective even when carbohydrate content is ignored 

One simple fact underlies all weight loss strategies: You must consume fewer calories than you burn in order to lose weight.  All strategies attempt to address one side or the other of that equation. 

Strategies that help us to feel fuller after eating are critical to reducing calorie intake – trying to not eat when you feel hungry is not sustainable for most people. High protein meals are the most filling, with protein being the most satiating, carbohydrates are second, and fat last. 

So, if your meals have high protein content, you can eat fewer calories and still feel full.  At the end of the day this leads to decreased total calorie intake and weight loss. 

Protein Helps Burn Calories 

Referencing the critical “consume fewer calories than you burn,” the “burn” side is important too – you must consider something known as “Dietary Induced Thermogenesis.” This term basically refers to the calories your body burns in order to process what you eat: every process in your body burns calories, even eating! Digestion, absorption, transport, and storage all require energy. 

Increasing Metabolic Rate to Burn More Calories 

Proteins have by far the highest Dietary Induced Thermogenesis effect because your body burns far more calories to process proteins than carbohydrates or fat. 

One study compared the metabolic rate of subjects eating a high protein (29%) diet vs. not (11%) and found that the high protein subjects burned an additional 891 calories per day! 

This is particularly critical in dieting, because when we eat less our body responds by decreasing our metabolic rate, aka the rate at which we burn calories when we are just sitting still, the calories burned by our normal cellular processes 

This can adversely affect the balance between calories consumed and calories burned (if you consume less AND burn less, then you won’t lose weight).  By selectively consuming protein we can maintain a high metabolic rate despite dieting. 

Boosts Physical Ability and Stamina 

Exercise is the best way to burn a lot of calories – you burn a lot while in the gym, and you also dramatically raise your metabolic rate by increasing the amount of muscle mass in your body. And, of course, consuming protein is critical to aiding muscle growth when you exercise 

High protein diets also can help you maintain your muscles as you lose weight. Normally with a calorie deficit your body would shed pounds in the form of muscles as well as fat. High protein diets can limit this. 

Risks of a High Protein Diet 

In combination with bad press that carbohydrates and fat are the enemy, this has led to an appreciation that high protein foods are more health-forward than other options. While it is true that high protein foods can be more health-forward, it is not quite that straightforward.  

It is important to note that (as with anything) too much protein can be harmful for your body. High protein foods are often loaded with unhealthy components that more than offset any benefits they may have had. In general, high protein diets are quite safe, but there are a couple of things to keep in mind. 

Puts a Strain on Your Kidneys 

Your kidneys are responsible for detoxifying your blood stream. When you consume excess amino acids, your body can only utilize or store a certain amount. The rest is excess and needs to be dealt with. This job falls partially to your kidneys, which must work overtime in order to handle it when your protein consumption gets extreme. 

Studies on this subject have been mixed, with some suggesting a direct relationship between protein consumption going up and long-term kidney function going down, while others showing either no relationship or there only being risk for people whose kidneys are already damaged and therefore unable to handle the extra work. 

Suffice it to say, your kidneys are important, and this is not a risk to be taken lightly. If you plan on following a high protein diet, be sure to involve your doctor in the decision so they can monitor your kidney function. Losing weight is critical to your health and, if a high protein diet will help you lose weight, it is well worth the risk if you are carefully monitoring along with your doctor! 

It’s also worth mentioning that chronic kidney disease is very common, and many people looking to lose weight are already at high risk for kidney problems (diseases like hypertension, diabetes, and obesity all put major strain on the kidney). It is very important to work closely alongside your primary care doctor to watch out for these issues. 

Where You Get Your Protein 

When pursuing a high protein diet, it is important to consider your protein source in order to protect your health. Many foods that are high in proteins are also high in saturated fats and cholesterol which are concerning. This is a common criticism of the keto diet (and Atkins once upon a time before it) that people lose weight but eat a huge amount of red meat and dairy products making the diet dangerous long term. 

High levels of these ingredients put dieters at risk of heart disease and high cholesterol. It is possible to maintain a high protein diet without compromising your diet in other ways, but it requires carefully selecting your protein sources.  

So where should you get your protein from? 

High (Healthy) Protein Food List 

When thinking of high protein diets, many might think of a meat-heavy diet. Fatty red meat and high-fat dairy are not great to eat on a regular basis, however. Both have high saturated fat and, though high in protein, will likely lead to health problems if consumed too often.   

Lean red meat is occasionally okay, as the overall content of fat is low even if much of that fat is saturated, though one should still limit consumption of this if possible. Low fat dairy is a good, healthy option.  Dairy has many health benefits and, without the saturated fat, can be perfectly healthy. 

Here’s a brief list of high protein foods perfect for a healthy diet. For a more extensive list, check out our 10 Healthiest High Protein Foods blog. 

Vegetarian & Vegan Protein Options 

There is an association between high protein diets and eating lots of land-animal meat.  While true that meat is high in protein, it is entirely possible to eat a high protein diet that’s vegetarian!

Not only that, but vegetarian diets are extremely healthy. They are low in saturated fat, low in cholesterol, high in fiber, and highly nutritious. Vegetarians tend to be thinner, have lower cholesterol, lower blood pressure, and less heart disease. 

Soy (Tofu and Edamame) 

1 cup of tofu contains 20g of protein, vs. 35g for chicken 
1 cup of edamame contains 18g of protein 
Both are low calorie but extremely filling due to the combination of high fiber / high protein and have many other health benefits, too 

Lentils

18g protein per cooked cup 
Also high in fiber 

Beans
15g protein per cooked cup 
Very high in fiber 
Unlike red meat which leads to high cholesterol and heart disease, beans have been shown to lower cholesterol and prevent heart disease 

Quinoa & Other Ancient Grains
Quinoa has 8g of protein in a cooked cup 
Many of these “carb” choices are high in protein 
You could eat a serving of quinoa with tofu and nearly match the protein found in a chicken breast 

Nuts & Seeds
Most nuts and seeds have at least a moderate amount of protein 
Almonds have 7g protein per ¼ cup, which is about a handful 
Flax seeds have 3.5g of protein in just one tablespoon. (They also contain omega-3 fatty acids which are critical nutrients that you may be missing if you don’t eat fish twice per week) 
Nuts and seeds are also highly nutritious and packed with antioxidants 

Dairy Protein Products 

Eggs 
One egg has 7g of protein and only 50-75 calories!  
Eggs do have high fat content, including a lot of cholesterol, but many studies suggest they are healthy nonetheless 
Studies suggest that eating an egg every day does not cause heart disease, and may in fact lower your risk of cardiovascular disease 

Low/No Fat Dairy
One 6oz container of non-fat plain yogurt has 10g of protein 
Nonfat cottage cheese has 13g protein/serving 
One slice of low-fat Swiss cheese has 8g of protein
The fat in dairy is primarily the “bad” kind (saturated fat), so consuming fatty dairy like whole milk or regular cheese is detrimental to your health
With the saturated fat removed, dairy becomes a recommended part of any healthy diet and an excellent source of protein 

Animal/Meat Protein Products

Fish 
Fish provides many important nutrients and is a critical source of omega-3 fatty acids 
Salmon contains 37g of protein in one 6oz serving 
Tuna, meanwhile, has even more protein with 48g in a 6oz filet! Even a can of tuna (5oz) contains 20g of protein  
Eating fish at least twice per week is considered integral to a healthy diet, and should certainly be part of any high-protein meal plan 

Chicken 
Chicken breast has 31g protein in a 165-calorie serving (about the size of one breast) 
One skinless thigh (about 200 calories) has 28g of protein 
Chicken breasts are healthier than chicken thighs due to the lower fat content 

Red Meat 
Red meat is best limited or avoided due to major health concerns associated with it 
However, it is possible to offset this by eating only lean red meat (eye of round or flank steak from beef, or pork tenderloin) 

How Much Protein Should You Eat? 

Normal recommended dietary allowances of protein are around 0.8g/kg of body weight. Anything higher than that is considered high protein, and you may want to ease into higher protein content in your diet.  

Studies on high protein diets for weight loss are generally utilizing between 1-1.6g protein/kg of bodyweight, or around 30-35% of your total daily calories from protein. 

Calculating your macro percentages is probably the best way to create a high protein diet that helps you lose weight, and there are resources on the internet to help with this. But to start more simply, just aim for around 1g/kg and move up as needed to match your weight loss goals. 

Whether your goal is to lose weight, get big and strong, or both, consuming a high protein diet is key. Remember, dietary changes are supposed to last a lifetime! So, you do not have to do it all at once. 

FAQs 

What is a High Protein Diet?  

A high protein diet is full of healthy foods that exceed the basic daily allowance for protein intake as outlined by the FDA. (About 0.36 grams per pound of your body weight) 

Benefits of a High Protein Diet  

Eating a high protein diet can lead to increased muscle mass, controlled appetite, an increase in metabolic rate, weight loss, and general positive effects for body composition, aging, and healing.  

How Much Protein Do You Need?  

The amount may vary, but usually you would calculate your daily recommended protein intake by eating more than your daily recommended intake (DRI): 0.8g / kg of body weight. Or, if you track your “macros”, that would be 10-35% of your daily calorie intake coming from protein. 

For example, a 150lb person would eat about 82-110g of protein daily to achieve a high protein diet. 

Is a High Protein Diet for Me?  

If you’re thinking about starting a new diet, it’s always a good idea to talk it over with your doctor. 

In general, a high protein diet is beneficial for most, unless you have serious kidney issues. 

What Are the Pros and Cons of a High Protein Diet?  

High protein foods are associated with weight loss and higher physical performance, but too much protein can lead to kidney disease, cholesterol problems, heart disease, and nutrition deficiencies in other areas. 

Animal Protein vs Plant Protein  

Although lean meats, eggs, and chicken are high in protein, they aren’t the only way to load up on a high protein diet. Many vegetarian and vegan options like soy products, lentils, beans, quinoa, nuts, and seeds are essential and healthy sources for protein. 

Can You Lose Weight Eating High Protein?  

Absolutely! However, this is usually achievable with proper balance between the rest of your diet, and exercise.  

Is a High Protein, Low Fat Diet Effective for Weight Loss?  

​Yes, especially because many high protein foods like red meats can be high in “bad” fats, which is not ideal (or good) for healthy weight loss.

What Foods Are the Highest in Protein?  

Vegetables: Edamame, lentils

Grains: Quinoa, ancient grains  

Nuts and Seeds: Almonds, flaxseed 

Dairy: Eggs, plain yogurt, low-fat cottage cheese, low-fat Swiss cheese 

Meat: Salmon, white meat chicken, skinless chicken thigh, tuna, round or flank beef steak, pork tenderloin 

Other: Tofu and other soybean products 

Can You Eat Too Much Protein?  

You can eat too much of a good thing. Too much protein can flood your kidneys with excess amino acids it needs to filter out. This can put a strain on your system and cause long-term kidney function issues.  

What Does a High Protein Diet Do to Your Body?  

Eating a high protein diet can boost your body’s ability to build and repair muscle, organ, and bone tissues, lower body fat, help you feel fuller/more satiated, and reduce muscle loss as you age. 

The post High Protein Diet Guide (Science-Backed) appeared first on Fresh n' Lean.

We scoped the internet for the best keto breakfasts we could find that expand out from the usual go-tos in one way or another. Best of all, they won’t take up any more than 10 minutes of your time to make! Easy AF!

Table of Contents 
Classic Bacon & Eggs 
Turkey, Bacon, & Avocado Taquitos 
Easy 4-Ingredient Chia Pudding 
Basic Keto “Chaffles” 
Blackberry Egg Bake 
Spaghetti Squash Keto Hash Browns 
Keto Breakfast Sandwich 
Cauliflower Avocado Toast
1 Minute Keto Muffins 
Keto Friendly Oatmeal 
Fluffy Keto Pancakes 
Smoked Salmon & Green Eggs 
Keto Breakfast Tacos 
Keto French Toast 
Keto Chicken Curry 
Deviled Green Eggs & Ham 
Green Keto Smoothie 
Sheet Pan Sausage & Veggies 
Keto Cinnamon Roll in a Mug 
Keto Cinnamon Toast Crunch Cereal 
Eggless Keto English Muffin 

Classic Bacon & Eggs 

Calories: 309   Fat: 26g    Total Carbs: 1g    Net Carbs: 1g    Fiber: 0g    Protein: 17g 

Okay, we said we were expanding out (and we will be!) but if you didn’t know, this traditional breakfast is perfectly ketogenic. Don’t knock the classics! 

Turkey, Bacon, & Avocado Taquitos 

Calories: 443   Fat: 33.6g    Total Carbs: 3g    Net Carbs: 1g    Fiber: 2g    Protein: 26.9g 

Avocados are full of healthy fats. They can help lower LDL cholesterol, which leads to heart disease and stroke. (Plus, they’re super delicious too). But why just eat an avocado for breakfast? Put it in a delicious, portable taquito instead.  

Easy 4-Ingredient Chia Pudding 

Calories: 170   Fat: 9g    Total Carbs: 16g    Net Carbs: 3g    Fiber: 13g    Protein: 7g 

While this isn’t necessarily ready in 10 minutes (the pudding needs to sit overnight), this pudding is still easily prepped for a quick breakfast ready the next morning. You can make the pudding base ahead of time and when you’re ready to eat, just add different fruits, nuts, and toppings for a new flavor every day! 

Basic Keto “Chaffles” 

Calories: 208   Fat: 16g    Total Carbs: 4g    Net Carbs: 2g    Fiber: 2g    Protein: 11g 

A chaffle is a portmanteau for a cheese waffle. Though it does contain eggs and cheese, it doesn’t taste like it at all because of the addition of almond flour and psyllium husk powder. This gives them a fluffier, more traditional waffle flavor and texture closer to your average waffle.  

Blackberry Egg Bake 

Calories: 144   Fat: 10g    Total Carbs: 3g    Net Carbs: 2g    Fiber: 1g    Protein: 8.5g 

This is a unique recipe, but trust us – TRY IT! It’ll surprise you! These bites can be refrigerated for weekly meal prep. When you’re ready to chow down, just reheat them (or eat cold, we won’t judge)! 

Spaghetti Squash Keto Hash Browns 

Calories: 58   Fat: 5g    Total Carbs: 1g    Net Carbs: 0g    Fiber: 1g    Protein: 2.3g 

Miss the crispiness of hash browns alongside your breakfast dishes? Now you can enjoy that same comfort food with a keto makeover. Most keto hash brown recipes use cauliflower or cabbage or take entirely too much time to prepare. This recipe uses spaghetti squash, seasoning, and a good ol’ frying pan. 

Keto Breakfast Sandwich  

Calories: 603   Fat: 54g    Total Carbs: 7g    Net Carbs: 4g    Fiber: 3g    Protein: 22g 

Start your day with a low carb, high healthy fat treat with a spicy sriracha touch. It makes a great keto fast food breakfast replacement for those super unhealthy drive thru McGriddles! 

Cauliflower Avocado Toast

Calories: 278   Fat: 15.6g   Total Carbs: 7.7g   Net Carbs: 0g   Fiber: 8.2g  Protein: 14.1g 

This is a gluten-free keto friendly breakfast to help you live that Millennial avocado toast lifestyle with no shame.  

1 Minute Keto Muffins 

Calories: 113     Fat: 6g    Total Carbs: 5g    Net Carbs: 2g    Fiber: 3g    Protein: 7g 

These muffins can be made several ways – savory, sweet, nutty, citrusy – you name it! Change the main ingredient or toppings to fulfill any craving. 

Keto Friendly Oatmeal 

Calories: 174     Fat: 11g    Total Carbs: 17g    Net Carbs: 8.5g    Fiber: 8.5g    Protein: 9.5g 

For those looking for a keto breakfast without eggs, this is a perfect way to fill up and load up on delicious fiber-packed foods and natural sugars. Top with your choice of fruit or nuts to boost your nutrition even more. 

Fluffy Keto Pancakes 

Calories: 242     Fat: 20g    Total Carbs: 5g    Net Carbs: 2g    Fiber: 3g    Protein: 9g 

Yes, you can still enjoy pancakes on keto! A simple trade of regular flour with almond and coconut flour makes these super low-carb and also gluten-free. Top with low-fat Greek yogurt, butter, fresh fruit, or keto maple syrup and you’ve got yourself a Saturday morning classic.  

Smoked Salmon & Green Eggs 

Calories: 654   Fat: 51.8g   Total Carbs: 5.6g   Net Carbs: 2.6g   Fiber: 3g   Protein: 41.4g 

A hearty egg muffin is a mouthwatering, nutritious way to start your day, especially if it’s packed with protein like this tasty keto smoked salmon and egg breakfast plate. 

Keto Breakfast Tacos 

Calories: 360     Fat: 29g    Total Carbs: 4g    Net Carbs: 0g    Fiber: .4g    Protein: 20g 

You’ve heard of the breakfast burrito, but what about the breakfast taco? The shell is made from crispy cheese, making it one of the most innovative keto breakfast ideas.  

Keto French Toast 

Calories: 255   Fat: 22.7g   Total Carbs: 5.1g   Net Carbs: 2.5g   Fiber: 2.6g   Protein: 8.8g 

This recipe includes instructions for both keto bread and the actual French toast recipe. The bread is ready in 90 seconds and has a chewy, airy texture for a scrumptiously sweet breakfast. 

Keto Chicken Curry  

Calories: 330     Fat: 23g    Total Carbs: 6g    Net Carbs: 3g    Fiber: 3g    Protein: 25g 

Who said breakfast has to be traditional? Mix it up with this savory energy-packed mix! Enjoy in a lettuce wrap, a keto friendly wrap, or a hollowed-out bell pepper.  

Deviled Green Eggs & Ham 

Calories: 438     Fat: 38g    Total Carbs: 2g    Net Carbs: 0g    Fiber: 1g    Protein: 34g 

The Dr. Seuss story comes to life with this keto-approved recipe. Don’t worry, there’s no unnaturally colored food here, just a generous helping of avocado and green onions. 

Green Keto Smoothie 

Calories: 141    Fat: 10.8g   Total Carbs: 8.6g   Net Carbs: 5g    Fiber: 13.8g    Protein: 4g 

Forget the green juice! Smoothies don’t take out the helpful fiber that juicing does. With a little peanut butter to thicken it up, this smoothie is a whole meal on its own. 

Sheet Pan Sausage & Veggies 

Calories: 325    Fat: 8g    Total Carbs: 9g    Net Carbs: 7g    Fiber: 2g    Protein: 12g 

Eat alone or pair with one of the above entrees for a hearty keto breakfast. All you need to do for this recipe is chop, season, and pop in the oven or air fryer. 

Keto Cinnamon Roll in a Mug 

Calories: 378     Fat: 31g    Total Carbs: 11g    Net Carbs: 4g    Fiber: 7g    Protein: 12g 

Move over, Cinnabon! This changes everything – a whole keto approved cinnamon roll in under 10 minutes? Um, YES? 

Keto Cinnamon Toast Crunch Cereal

Calories: 172    Fat: 16g    Total Carbs: 4g    Net Carbs: 2g    Fiber: 2g    Protein: 4g 

Pour on some ice-cold plant milk and voila! Prep ahead of time and store in an airtight container until you have that craving for crunchy sweet cereal.

Eggless Keto English Muffin 

Calories: 268   Fat: 24.4g  Total Carbs: 10.1g   Net Carbs: 2.5g   Fiber: 7.6g   Protein: 6.1g 

Made with flax meal, ghee, almond and coconut flour, the texture of these muffins is light and earthy. The key to this recipe is to replace the eggs with flax meal – about 1 Tablespoon per egg. And of course, if you’d prefer more protein, simply switch the flax out for eggs! 

For more keto breakfast ideas (or any keto meals, really!), check out our 5 Step Chef page. Feeling a little shaky in the kitchen? Let us do the cooking for you! Sign up to get keto meals delivered weekly to your door – no prep needed! Reach your health goals using a ketogenic diet just like thousands of others across the country.  

The post 21 Easy Keto Breakfasts (Under 10 Min Each!) appeared first on Fresh n' Lean.

A high protein diet can benefit those that exercise more than 3 times a week, and those that have a protein deficiency. If you’re looking to add more high protein, low calorie foods and other healthy protein additions to your diet, this list and our Protein+ meal delivery plan can help! 

TABLE OF CONTENTS 
Plant-Based Sources 
Animal Sources 
Other Sources 

Plant-Based Sources 

If you’re on a vegetarian diet, or are just trying to eat more greens, many vegetables, nuts, and other plant products are a strong source for naturally high protein foods. Here are the top high protein plant-based sources. 

Lentils 

Every ½ cup (about 100g) of cooked lentils has about 140 calories, 9g of protein, 23 grams of carbs, 0.5 grams of fat, and 9 grams of fiber. 

Lentils are a type of legume and are one of the best in high protein low fat foods. They have higher protein content than most beans and contain a substantial amount of fiber, folate, magnesium, potassium, iron, copper, and manganese. Studies show that people who consume lentils have a lower risk of developing health conditions like heart disease. 

Examples: 

• Chickpeas 
• Red/Green Lentils 
• Mung Beans
• Yellow Gram 
• Black Beluga Lentils 
• Sugar Snap Peas 
• Soy Nuts 
• Garbanzo Beans 
• Edamame 
• Fava Beans 

Learn more about lentils and how to cook them here or check out our 5 Step Chef page for recipes with lentils here. 

Quinoa 

1 cup of cooked quinoa has about 120 calories, 8g of protein, 21 grams of carbs, 1.9 grams of fat, and 2.8 grams of fiber.  

Quinoa comes from the flowering quinoa plant and is actually a seed. Though it is not technically a grain, it is considered a great substitute for rice and other recipes involving whole grains. You can substitute quinoa for rice in sushi, grain bowls, and other dishes like the ones we have here.  

Quinoa contains fiber, copper, zinc, folate, and iron and is referred to as complete protein because it contains all nine of the essential amino acids that our body can’t make on its own. The fiber in quinoa is great for regulating triglycerides, overall cholesterol, blood sugar levels, helping you lose weight, and lowering blood pressure and risk for heart disease.  

Almonds 

One ounce (about 23 almonds) provides 6g of protein, 165 calories, 14 grams of fat, 6 grams of carbs, and 3 grams of fiber.  

Nuts in general are nutritionally rich food. They offer a range of health benefits including lowering risk for heart disease and inflammation. Almonds specifically are rich in fiber, vitamin E, manganese, and magnesium; this can lower your chances of developing heart disease.  

Adding whole almonds and almond byproducts to your diet is really easy! You can have a handful every day, or add them to meals like grain bowls, salads, parfaits, or baked goods to boost your daily protein and fiber intake.  

Make desserts using almond flour, use almond butter on your toast and in your smoothies, or crumble crushed almonds on baked salmon – there are lots of different ways to eat your almonds.

Pumpkin Seeds 

¼ Cup (29 g) provides about 180 calories, 8 grams of protein, 3 grams of carbs, 16 grams of fat, and 2 grams of fiber. 

Iron, phosphorus, magnesium, zinc, and many other essential minerals can be found in pumpkin seeds alongside protein and fiber. Pumpkin seeds (and many other seeds) are a great source for antioxidants and Vitamin E that can enhance heart health and fortify and maintain healthy bones by reducing inflammation.  

There are also studies which suggest that eating pumpkin seeds can help treat and reduce the risk for some cancers like breast cancer, lower blood pressure and cholesterol levels, lower blood sugar, help you get more quality sleep, and possibly even improve testosterone levels and quality of sperm.   

Firm Tofu 

One 3.5-ounce (100-gram) serving contains 144 calories, 17g of protein, 3 grams of carbs, 9 grams of fat, and 2 grams of fiber.  

Why firm specifically? Firmer tofu has less water and therefore a higher amount of nutrients. To max out on protein content, choose the firmest tofu you can find! Tofu in general is made from soy, which has many potential health benefits including relieving menopause symptoms, preventing some cancers like prostate and breast cancers, preventing osteoporosis, and reducing your risk for heart disease.   

Tofu (and soy in general) is a good high protein food for those who don’t consume animal proteins. It can be fried, grilled, and used as a meat substitute in many recipes. Softer tofu can be blended, crumbled, and scrambled into dishes like smoothies, dressings, dips, soups, pudding, and breakfast scrambles. 

ANIMAL SOURCES 

Animal meat and animal byproducts are an easy way to sustain a high protein diet. Animal proteins are considered complete proteins because they offer the highest quality protein sources that give our body the amino acids they need to stay healthy.  

Eggs 

1 large, whole egg (50g), on average contains 78 calories, 6g of protein, 0.6 carbs, and 5 grams of fat. 

Whole eggs (egg whites + the yolk) are packed with omega-3 fatty acids, selenium, vitamins b12 and A and are low in carbs, which makes them a great high protein low calorie food staple for many diets including keto.  

The health benefits of eating eggs regularly include improving your brain, nerve, and eye health because they are nutrient dense, keep you feeling fuller longer, and are complete proteins. Those that are not already at risk for cholesterol problems may also find eggs to be heart healthy as well.  

Greek Yogurt 

One 7-ounce container (200g) provides an average of 140 calories, 19.9 grams of protein, 6 grams of carbs, and 4 grams of fat.  

Low fat, unflavored Greek yogurt has nutrients like calcium, b12, vitamin A, selenium and zinc. These are all important for bone health, building muscle mass, boosting metabolism, and improving gut health. Yogurt is a great source for probiotics that generate healthy bacteria in your digestive system. 

When shopping for Greek yogurt, look for plain, low-fat brands. Flavored yogurts can add unnecessary sugar, which makes them unhealthier! Instead, flavor your yogurt yourself with things like honey, nuts, berries, and other fruits. 

Chicken Breast 

3.5 ounces (100g) contains about 165 calories, 31g of protein, 0 carbs, and 6.2 grams of fat. 

Chicken is another diet staple for those searching for high protein low calorie foods. White meat chicken provides a variety of B vitamins and minerals like zinc and selenium and is lower in fat than thigh or other dark chicken meats.  

Because it is so high in protein and low in calories, it is especially beneficial for those looking to lose weight. Chicken breast can help you feel fuller longer and contribute to lean body mass. However, how you prepare your chicken matters. Breaded, fried, and processed chicken (like lunch meats) can put you at risk for heart disease, diabetes, and cancer. Stick to baking, grilling, or air frying your chicken instead, and consider skipping the dipping sauces for maximum health benefits. 

Lean Beef 

3.5 ounces (100g) provides about 217 calories, 26g of protein, and 12 grams of fat. 

Red meat is another high protein food that can be a part of a healthy diet, but it is best to consume in moderation as it is linked to a higher risk of health conditions. Lean red meat typically has less saturated fat and cholesterol as outlined by the USDA: 

“Lean” – 100 grams of beef with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. 

“Extra Lean” – 100 grams of beef with less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol. 

USDA’s “Beef From Farm To Table”

Lean beef meats are a rich source of protein that have iron, zinc, selenium, vitamin B12 and B6. This can reduce your risk for anemia, maintaining good muscle mass, and improving physical performance. Like most foods, the source matters, so go for grass-fed, hormone-free beef for the best health benefits. 

Fish 

3.5 ounces (100g) contains about 280 calories, 22-25g of protein, and 12 grams of fat (depending on type of fish and whether wild caught or farm raised) 

People who include a lot of fish in their diet tend to have lower risk for major health concerns like heart disease and type 2 diabetes. Fatty fish like salmon are higher in Omega-3s, which is all around, a great superfood. Though “fatty fish” might sound like a negative thing, some fats are actually good for you!  

Fish can help lower risk for heart disease, heart attack, and stroke, aid fetal growth and development during pregnancy, improve brain function, and help treat symptoms of depression. As one of the focuses of the Mediterranean diet, fish are important for those looking to improve their overall health.  

Some healthy fish to consider adding to your high protein foods list are: 

• Pollack 
• Cod 
• Sardines 
• Halibut 
• Mackerel 
• Mahi-Mahi 
• Trout 
• Perch 

Other Sources 

If you still need more to supplement a high protein diet, protein powders are a good alternative for those that don’t have time to make meals and would like to get more protein intake in for the day. 

The amount of protein will vary from product to product, but the best protein supplements will be derived from whey, which has a range of essential amino acids. Studies have shown that whey protein can help you gain muscle mass and lose body fat quickly. If you are lacking even after eating high protein foods, this could be a helpful supplement for you. 

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