Chicken breast is one of the best sources of lean protein. It's low in fat and packed with protein, which helps build muscle and keep you full longer. A 3-ounce portion of grilled chicken breast contains about 26 grams of protein, making it an excellent choice for weight loss.
Greek yogurt is a creamy, delicious way to get a hefty dose of protein. It typically contains double the protein of regular yogurt and also provides probiotics that aid digestion. One cup of Greek yogurt can provide up to 20 grams of protein, making it a great snack or breakfast option.
Cottage cheese is another high-protein dairy product that helps support weight loss. It’s rich in casein, a slow-digesting protein that keeps you feeling fuller for longer. A half-cup of low-fat cottage cheese offers around 14 grams of protein.
For those who follow a vegetarian or vegan diet, tofu is an excellent plant-based protein source. It contains all nine essential amino acids, making it a complete protein. A 3.5-ounce serving of tofu has about 8 grams of protein, and it’s also versatile in many recipes, from stir-fries to smoothies.
Lentils are a fantastic plant-based protein, and they’re also rich in fiber, which helps with digestion and satiety. A cup of cooked lentils provides about 18 grams of protein, making them a great option for vegetarians and vegans looking to add more protein to their diet.
Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also gluten-free, making it a great option for those with gluten sensitivity. A cup of cooked quinoa provides 8 grams of protein, making it a perfect substitute for rice or pasta in your meals.
Salmon is not only high in protein but also contains healthy omega-3 fatty acids that can reduce inflammation and improve heart health. A 3-ounce serving of salmon contains about 22 grams of protein, making it a filling option for weight loss.