Low calorie high protein foods

Low calorie high protein foods are dense in protein and low in calories which can help you lose weight while also strengthening your muscles. The daily protein intake should be 0.8g per kg of your body weight to prevent deficiencies. Greek yoghurt, quinoa, lentils, tofu, chickpeas, chicken breast or tuna are some of the best high protein low calorie foods that we can include in our diets. They help in promoting satiety and reducing hunger pangs which prevents overeating and assists with weight management. Protein rich foods are extremely beneficial for the growth of lean muscle mass and improving bone health reducing the risk of osteoporosis and fractures. Continue reading to know more on foods with high protein and low calories. 

Why is low calorie high protein foods are important?

Low calorie high protein foods for weight loss reduce the levels of ghrelin which is the hunger hormone and increases levels of satiety hormone, i.e. leptin. This way they help in keeping one full for long and in turn aids in weight loss and weight management. The thermic effect of protein rich foods are higher calls for more energy for them to be digested along with maintaining lean muscle mass. Both of these factors contribute to enhancing resting metabolism which helps in burning calories even when the body is at rest. Foods with high protein and low calories also help in maintaining bone mass which prevents the risk of osteoporosis and fractures. A high protein diet also helps in improving the percentage of fat, bone, water, and muscle along with regulating glucose levels for people with type 2 diabetes. 

16 Best low calorie high protein foods

Low calorie high protein foods should be a part of our diet for several reasons such as weight loss, muscle growth, improved bone health, reducing risk of diabetes and more. Below given is the list of foods with high protein and low calories that you can include in your daily meal. 

8 Veg low calorie high protein foods

Below given are some low calorie high protein foods vegetarian that can help you feel full for long and also add wonders to your taste. 

1. Cottage cheese

A 100 gm serving of cottage cheese contains about 11g of protein which makes it one of the best high protein low calorie foods. They are also low in fat thus helping you to stay full for long and also retain the lean muscle mass during weight loss. The content of cottage cheese is high in the protein called casein which gets absorbed slowly and thus consuming them before bed can help improve metabolism and also promote muscle synthesis. 

2. Lentils

A 198 g serving of lentils contains 18 g of protein which is a considerable amount to enhance our daily protein intake. Lentils are also rich in fiber which further helps in enhancing satiety thus preventing binge eating as well as promoting gut friendly bacteria which improves our digestion and bacterial metabolism. They are also a good source of  vitamins, iron, magnesium, potassium, and zinc which helps in maintaining blood sugar levels, promoting heart health and shielding the body from several chronic diseases. 

3. Tofu

The low calorie high protein foods of tofu contain all essential amino acids making it an excellent source of whole protein. The antioxidants, isoflavones, present in tofu helps reduce inflammation and risks of certain cancers. The versatile food can be included in several meals, making it easier to include them in the diet. Since tofu is low in calories, it helps with weight loss and the powerhouse of nutrients promotes heart health, cholesterol management, blood sugar management, bone health, and mood.

4. Quinoa

Quinoa is another great option for low calorie high protein foods as it is a source of complete protein that can help promote the production of healthy enzymes and assist with strengthening bones and improving brain function. They also contain antioxidants which can reduce oxidative stress and also prevent the risk of certain cancers. Moreover, amongst the foods with high protein and low calories, quinoa is a safe option for people with celiac diseases as it is gluten free and since it’s low glycemic, it also regulates the blood sugar levels. 

5. Green peas

Green peas are one of the best sources of plant based protein and they are also rich in fiber thus greatly helping in promoting satiety, preventing hunger pangs, promoting metabolism and aids in weight loss. Since they have low glycemic index, they can also help maintain blood sugar levels and reduce the risk of type 2 diabetes. The fiber present in green peas contains probiotics which promotes healthy gut bacteria that can aid in digestion and regulate bowel movements. 

6. Chickpeas

One cup of protein contains 14.5 g of chickpeas making it one of the best low calorie high protein foods vegetarian which can promote satiety hormones and reduce the levels of hunger hormones, thus helping you feel full for long and ais in weight loss. Chickpeas are low in sodium and a great source of polyunsaturated fats that keeps the cholesterol levels controlled thus reducing the risk of heart diseases. They are also gluten free and thus a good option for people with celiac diseases. 

7. Greek yoghurt

Foods with high protein and low calories help in eating less throughout the day such as greek yoghurt which can assist in consuming overall calories. Since protein has a high thermal effect, it helps in enhancing resting metabolism which helps burn calories even when the body is at rest. Consumption of greek yoghurt also accelerates the production of  serotonin and dopamine which can elevate the mood reducing  stress, depression, and anxiety. 

8. Tempeh

Another low calorie high protein meals is tempeh which is made through fermentation of soybeans and thus contains probiotics which can promote digestive health and aid in weight loss. Tempeh is also rich in several nutrients such as protein, calcium, iron, magnesium or phosphorus, all of which promotes the overall health of an individual. Since they are made from soybeans, they contain the component of isoflavones which reduces the level of bad cholesterol and reduces the risk of cardiovascular diseases. Try including tempeh into your diet plan of How to Lose 5 kg in 2 weeks.

8 Non Veg low calorie high protein foods

Here are some non vegetarian low calorie high protein recipes that you can include in your breakfast and daily meals for your muscles to grow and rebuild as well as to lose weight. 

9. Chicken breast

Chicken breast is an excellent source of protein which can help in building and repairing tissues, enhance muscle growth and also aid in weight loss. It also contains B vitamins like niacin and B6 that can help in producing energy and boost metabolism. They are also low in fat and high in phosphorus thus promoting stronger bones. The iron present in chicken breast helps in carrying oxygen throughout the body and supports the immune system. 

10. Tinned tuna

A 100g serving of canned tuna contains about 24g of protein making it one of the best high protein low calorie foods that promotes fullness and aids in weight loss and retains lean muscle mass. They are also a good source of Vitamin B12 and D which prevents iron deficiency, increases the production of RBCs as well as supports bone and immune health. Canned fish provides the body with selenium which promotes skin health by keeping them tight and smooth. 

11. Egg whites

Egg whites are high quality protein which comes with several benefits such as promoting bone, muscle and dental health as well as reducing the risk of heart diseases or stroke as they are cholesterol free. They also contain antioxidants which can promote body immunity, reduce the damage from radicals and oxidative stress. The component of choline found in egg whites facilitates proper functioning of the nervous system and thus they also improve brain health. 

12. Rohu Fish

Rohu fish, a popular freshwater fish making it one of the best low calorie high protein meals. It is rich in essential nutrients while being low in fat, making it an excellent choice for those aiming to maintain or lose weight. The high protein content helps in muscle repair, growth, and maintenance, which is especially beneficial for active individuals or those on fitness plans. Rohu is also a good source of omega-3 fatty acids, supporting heart health, while its low calorie count ensures that you can enjoy a satisfying meal without exceeding daily calorie limits.

13. White Fish

White fish is substantially rich in protein and thus helps in curbing cravings as well as promoting muscle growth. They are a great source of omega 3 fatty acids which reduces the risk of stroke or heart diseases. White fish provides the body with essential vitamins and minerals such as vitamins B3 and B6, as well as phosphorus, selenium, potassium, and magnesium which can reduce inflammatory pain, promote bone and immune health and enhance overall well being. 

14. Shrimp

Shrimp is another one of the low calorie high protein meals which enhances satiety, promotes muscle growth and also boosts metabolism. They contain the antioxidant of selenium which strengthens bones, teeth, and hair. The presence of protein and low carbs makes it easier to include shrimp in our weight loss diet. The seafood is also a good source of astaxanthin which is known to protect the eyes from oxidative damage. 

15. Turkey Breast

Turkey breast is one of the best high protein low calorie foods that offers numerous health benefits. It is lean, meaning it contains very little fat while being packed with high-quality protein, which is essential for muscle growth, repair, and overall body maintenance. This makes it ideal for weight loss or muscle-building diets. The low calorie content helps in controlling daily caloric intake, making turkey breast a satisfying yet guilt-free meal option. They are also rich in essential nutrients like B vitamins, which support energy metabolism, and minerals like selenium, which aid in immune function and protect cells from damage.

16. Lamb

Lamb, particularly lean cuts, is a nutritious low calorie high protein foods which is essential for muscle growth, tissue repair, and overall body function. Despite being lower in calories when lean, lamb is packed with vital nutrients like iron, zinc, and B vitamins, which support energy production, immune function, and red blood cell formation. Additionally, lamb contains healthy fats, including omega-3 fatty acids, which promote heart health. The combination of low calories and high protein makes lean lamb an excellent choice for those seeking to build muscle, maintain a healthy weight, or improve overall nutrition. These delights can also be a part of your How to Lose 5 kg in month.

Low-Calorie High-Protein Snacks

Choosing healthy snacks is extremely important as poor choices can lead to overeating and pose a threat to one’s weight loss journey. It is essential that we choose snacks that keeps us satiated for long such as below given low calorie high protein snacks-

1. Edamame salad

Edamame salad is another of the low calorie high protein foods vegetarian options that can enhance your daily protein intake keeping those muscles and bones strong as well as promote fullness thus preventing overindulgence. They are also a rich source of antioxidants called isoflavones which can reduce inflammation and also prevent certain types of cancers. They provide the body with the benefits of vitamins A and C, vitamin K, folate, and B vitamins. It also contains iron, magnesium, calcium, and potassium. Moreover they reduce the levels of bad cholesterol which reduces the risk of heart diseases or stroke. 

2. Roasted Chickpeas 

Roasted chickpeas make for low calorie high protein meals which can be consumed during evening snacks to prevent overeating. Roasted chickpeas are also rich in dietary fiber, promoting better digestion, stabilizing blood sugar levels, and enhancing satiety, which helps with weight management. They are packed with key nutrients like iron, magnesium, and folate, supporting energy production and overall wellness. 

3. Oats

Oats make for excellent breakfast or an evening snack as they are so filling which helps in consuming fewer calories while maintaining your nutritional requirement and helping you lose weight. The fiber present in oats slows down the digestion and delays the absorption of glucose in the blood. These beta-glucan fiber also helps in lowering the bad cholesterol which can reduce the risk of heart diseases. Oats are a good source of the antioxidants,  avenanthramides, which can reduce the oxidative stress and is also linked to facilitating better blood flow.  

4. Protein bars

Protein bars are excellent for repairing muscle tissues after the workout and also help them grow bigger or stronger. Since they are a rich source of protein and fiber, they keep one full for long and prevent overeating thus aids in weight loss. They also help promote resting metabolism which can lead to burning of calories even when the body is at rest. Protein bars are also fortified with vitamins and minerals which promotes a healthy heart and immune system, enhances brain function and overall health. Protein bars are also High Protein Low Carb Foods. 

5. Protein pasta

Protein pasta is amongst the best foods with high protein and low calories offering a range of health benefits. It is typically made from legumes like lentils, chickpeas, or pea protein, making it a great plant-based option. The high protein content helps with muscle repair, satiety, and overall body maintenance, which can support weight management by reducing hunger and cravings. It also contains essential nutrients like fiber, which promotes digestion and stabilizes blood sugar levels. 

6. Sprouts

Sprouts are one of the best plant based proteins that can provide our body with essential amino acids which can ensure muscle building and stronger bones. They also contain calcium and Vitamin K which helps improve bone and dental health as well as Vitamin C which enhances immunity. The high fiber content of sprouts also helps in keeping one full for long and also keeps blood sugar in check. You may also want to check out Zero Calorie Foods.

10 Low calorie high protein meal Ideas

You can make your high protein low calorie meals healthy and delicious by experimenting with below given recipes. These are easier to make and come loaded with several nutrients which can enhance one’s overall health. You can include these meals in your 800 Calorie Indian Diet Plan.

1. Grilled Tandoori Chicken

Ingredients

1. Chicken legs or thighs- 4 pieces (about 500g)
2. Yoghurt- 0.5 cup
3. Ginger-garlic paste- 1 tbsp
4. Lemon juice- 2 tbsp
5. Red chili powder- 1 tsp
6. Turmeric powder- 0.5 tsp
7. Garam masala- 1 tsp
8. Cumin powder- 1 tsp
9. Coriander powder- 1 tsp
10. Kashmiri red chili powder- 1 tsp
11. Salt- 0.25 tsp
12. Mustard oil or vegetable oil- 1 tbsp
13. Kasuri methi- 1 tsp

How to make

1. Make 2-3 deep cuts on each piece of chicken to help the marinade penetrate.
2. In a large bowl, mix ½ cup yogurt, 1 tablespoon ginger-garlic paste, 2 tablespoons lemon juice, 1 teaspoon red chili powder, ½ teaspoon turmeric powder, 1 teaspoon garam masala, 1 teaspoon cumin powder, 1 teaspoon coriander powder, 1 teaspoon Kashmiri red chili powder, and salt to taste. Add 1 tablespoon mustard oil and 1 teaspoon crushed kasuri methi (if using). You can add a pinch of red food coloring for a more traditional look, but it is optional.
3. Coat the chicken thoroughly with the marinade, making sure it goes into the slits. Cover and refrigerate for at least 4 hours, preferably overnight for best results.
4. Preheat your grill to medium-high heat (about 200°C or 400°F).
5. Place the marinated chicken pieces on the grill and cook for about 15-20 minutes, turning occasionally. Brush with oil or butter during grilling to keep the chicken moist. Make sure the chicken is cooked through (internal temperature should be 75°C or 165°F).
6. If using an oven, preheat to 220°C (425°F). Place the chicken on a baking tray and roast for 20-25 minutes, turning halfway through and brushing with oil or butter.
7. Garnish with lemon wedges and fresh coriander. Serve with mint chutney and salad.

2. Moong Dal Cheela (Green Gram Pancakes)

Ingredients

1. Coriander Leaves- 1 tsp
2. Cumin seeds- 0.25 tsp
3. Ginger Fresh Grated- 0.25 tsp
4. Mustard oil- 1 tsp
5. Green Chillies- 1 Unit
6. Ripe Tomato- 1 tbsp
7. Moong Dal- 35 g
8. Onion- 1 tbsp
9. Salt- 0.25 tsp
10. Asafoetida- 0.25 tsp

How to make

1. Mix all ingredients except oil and grind into a smooth batter.
2. Pour a ladleful of batter onto hot greased tawa and spread evenly.
3. Drizzle a few drops of oil and cook on a medium flame for 2-3 minutes.
4. Flip the cheela and cook on the other side until cooked well.
5. Repeat the same with remaining batter and serve hot.

3. Egg Bhurji (Indian-style Scrambled Eggs)

Ingredients

1. Coriander leaves- 1 tsp
2. Cumin seeds- 1 tsp
3. Fresh Peas- 1 tbsp
4. Olive Oil- 1 tsp
5. Green chillies- 0.5 tsp
6. Raw Whole Egg- 2 Unit
7. Turmeric powder- 0.25 tsp
8. Red Chilli Powder- 0.25 tsp
9. Salt- 0.5 tsp
10. Carrot red- 1 tbsp
11. Capsicum Green- 1 tbsp
12. Sweet corn- 1 tbsp

How to make

1. In a pan, heat oil 
2. Add jeera, chopped green chilli, onion, red chilli powder, haldi and salt 
3. Saute the ingredients well 
4. Add eggs and scramble.
5. Garnish with chopped coriander leaves and mix well 
6. Serve hot!

4. Paneer Tikka (Grilled Cottage Cheese)

Ingredients

1. Olive Oil- 5 mL
2. Paneer- 5 Cube
3. Chaat Masala- 0.25 tsp
4. Ripe Tomato- 2 tbsp
5. Onion- 2 tbsp
6. Spinach- 80 gram
7. Onion- 2 tbsp
8. Salt- 0.25 g
9. Red Chilli Powder- 2.5 g
10. Capsicum Green- 2 tbsp

How to make

1. Firstly, take a blender jar and put in blanched spinach and green chillies. Blend to a smooth paste.
2. Take a large mixing bowl, put all the ingredients one by one mentioned for marinade. Whisk all of them well to a nice lump free paste or blend in a blender.
3. Now add the cubed cheese and other veggies to the marinade. And leave it for an hour. So that the aroma and taste of spices blend well into it.
4. Preheat the oven at 230° for 15 minutes.
5. And side by side, arrange the marinated cheese and veggies on the skewers.
6. Place the skewers on the wired rack. Bake it for 20 minutes at 230°. And for grilling or broiling, keep it for another 5-10 minutes in the upper rack.
7. Take it out in a bowl. Add melted butter and some chaat masala and give it all a nice mix. Your grilled cheese cottage is ready to be served.

5. Palak Paneer (Spinach with Cottage Cheese)

Ingredients 

1. Cream- 2 tsp
2. Paneer- 50 g
3. Coriander Powder- 0.25 tsp
4. Spinach- 100 g
5. Ripe Tomato- 1 tbsp
6. Onion- 1 tbsp
7. Red Chilli Powder- 0.25 tsp
8. Butter- 1 tsp

How to make

1. Sauté chopped onion in a saucepan with some oil/butter till the onion becomes translucent.
2. Add coriander powder, chilli powder and pink salt to taste.
3. Add the spinach paste and a little water after the tomatoes are well.
4. Add the paneer cubes and take off the flame. Serve garnished with a drizzle of fresh cream.

6. Chana Salad (Chickpea Salad)

Ingredients 

1. Coriander Leaves- 2 tsp
2. Lemon juice- 2 tsp
3. Aamchur Powder- 0.25 tsp
4. Olive- 1 tsp
5. Black Pepper Powder- 0.25 tsp
6. Cucumber green- 2 tbsp
7. Ripe Tomato- 2 tbsp
8. Onion- 2 tbsp
9. Salt- 0.25 tsp
10. White Chickpea- 30 g

How to make

1. Combine the cooked chickpeas, diced cucumber, diced tomato, and finely chopped red onion in a large bowl.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, aamchur powder and pepper to create the dressing.
3. Pour the dressing over the chickpea mixture and toss everything together until well combined.
4. Optionally, garnish with fresh cilantro or parsley. Serve your Chana Salad as a quick and healthy dish

7. Ragi Dosa (Finger Millet Crepe)

Ingredients 

1. Mustard Oil- 1 tsp
2. Ragi flour- 2 tbsp
3. Salt- 0.25 tsp
4. White Rice- 1 tbsp
5. Black Gram Dal- 1 tsp

How to make

1. Soak rice and urad dal, then blend into a smooth batter and ferment overnight.
2. Mix ragi flour into the fermented batter.
3. Heat a nonstick tawa and pour the batter, spreading it in a round shape.
4. Cook, add oil, flip, and roast evenly.
5. Serve hot with coconut or tomato chutney.

8. Rajma Salad (Kidney Bean Salad)

Ingredients 

1. Boiled rajma- 1 cup
2. Onion- 1 small
3. Tomato- 1 small
4. Cucumber- 1 small
5. Carrot- 1 small
6. Capsicum- 1 small
7. Fresh coriander- 2 tbsp
8. Green chilies- 1 tbsp
9. Lemon juice- 1 tbsp
10. Chaat masala or cumin powder- 1 tsp
11. Salt- 0.25 tsp
12. Pepper- 0.25 tsp
13. Olive oil- 1 tbsp
14. Black salt- 1 tsp

How to make

1. Soak 1 cup of rajma overnight, then boil it with some salt until soft (15-20 minutes in a pressure cooker). Drain and let it cool.
2. In a large mixing bowl, add 1 small finely chopped onion, 1 small tomato, 1 small cucumber, 1 small grated carrot, and 1 small chopped capsicum. Add 1-2 chopped green chilies if you prefer a spicy kick.
3. Add the boiled rajma to the vegetables. Toss everything together gently.
4. Add 1 tablespoon of lemon juice, 1 teaspoon of chaat masala (or cumin powder), salt, pepper, and a pinch of black salt. Drizzle with 1 tablespoon of olive oil if using.
5. Sprinkle 2 tablespoons of chopped fresh coriander on top.
6. Enjoy your rajma salad fresh or refrigerate for a cool, refreshing salad later.

9. Soya Chunks Curry

Ingredients 

1. Cinnamon Powder- 2 tsp
2. Cumin seeds- 0.25 tsp
3. Curd- 2 tbsp
4. Fenugreek Leaves- 0.25 tsp
5. Mustard oil- 1 tsp
6. Ginger Fresh Grated- 2 g
7. Bay Leaf- 0.25 tsp
8. Garam masala- 0.25 tsp
9. Garlic Small Clove- 1 Unit
10. Ripe Tomato- 2 tbsp
11. Onion- 0.25 Katori
12. Turmeric powder- 2 g
13. Red Chilli Powder- 2 g
14. Salt- 2.5 g
15. Soya Chunks- 0.25 Katori
16. Cashewnuts- 4 unit

How to make

1. Soak soybeans in water for 4-5 hours or overnight and then drain and keep aside.
2. Heat oil in a cooker and once hot add in cumin seeds and curry leaves and allow to sizzle.
3. Add in onions and saute until golden then add in tomatoes [Optionall and cook until they soften.
4. Add in chopped chillies, ginger garlic paste, spice powders and salt; mix well and sauté for 3-4 minutes.
5. Add in the soybeans and sauté for 3-4 minutes.
6. Add in water, mix and then pressure cook for 3-4 whistles and then allow the pressure to release naturally.
7. Top with finely chopped coriander leaves and serve hot.

10. Quinoa Upma

Ingredients

1. Ginger Fresh Grated- 1 tsp
2. Olive oil- 1 tsp
3. Curry Leaves- 4 unit
4. Green chillies- 1 unit
5. Onion- 1 tbsp
6. Quinoa- 1 tbsp
7. Black Gram Dal- 20 g
8. Capsicum green- 1 tbsp
9. Asafoetida- 0.25 tsp

How to make

1. In a Kadai, add oil, and once it’s hot add mustard seeds, jeera, black gram dal, and sauté until dal changes into light golden brown.
2. Then add green chilies, ginger, curry leaves, hing, and sauté for a few seconds.
3. Add onions and sauté until the onions become light brown. 
4. Then add chopped capsicum and sauté for 2-3 minutes.
5. Add rinsed quinoa and sauté for 2 minutes with the veggies.
6. Cover with a lid and reduce heat to medium-low, cover and cook for 15 minutes till the quinoa seeds are cooked.
7. Once quinoa is cooked turn off the gas and add coriander leaves and lime juice.
8. Mix well & serve homemade quinoa upma hot.

What to Limit on a Low-Calorie, High-Protein Eating Plan

Consuming high protein low calorie recipes helps promote fullness and muscle growth as well as boosts overall health. However, while being on such a diet its important to take note of your calorie intake and avoid foods that are high in calories or can be harmful to your weight loss progress. Below mentioned are some of the high protein low calorie recipes that you should limit.

1. Refined carbs

Refined carbs such as  bread, pasta, and processed snacks like chips and crackers are high in calories and low in nutrients. They also have a high glycemic index which can increase the glucose levels and increase the risks of type 2 diabetes. 

2. Saturated fats

Fried foods, processed and packaged foods are all rich in unhealthy fats which can increase the bad cholesterol in the body leading to problems of heart diseases. These foods can also add extra calories to your food and thus lead to weight gain. 

3. Sodium

Salted snacks or processed foods like pizza, fries or chips are high in sodium which can cause hypertension and increase the risk of stroke or hypertension. Rather you can prepare these foods at home and moderate the salt amount. 

4. High calorie condiments

High calorie condiments like mayonnaise, ketchup or barbecue sauce are all high in calories, fat and sugar which can significantly contribute to weight gain. They can also raise other health concerns such as heart disease, stroke, and type 2 diabetes.

5. Alcohol 

Alcohol is loaded with calories and has zero nutrients and thus it can add to the bulk making you gain weight. Consumption of alcohol also leads to poor eating choices thus further adding the calorie intake. They can also cause several other issues such as heart, brain or liver damage. 

Expert Review on low calorie high protein foods

Dr. Anirbas is a certified nutritionist and he recommends consuming low calorie high protein recipes  which will help in weight loss and also enhance overall health. Protein helps in increasing the levels of satiety hormone while reducing the levels of hunger hormone thus helping to increase fullness and prevent overeating. They are also helpful in enhancing muscle growth and assists with tissue repair and recovery thus making it a beneficial pre or post workout meal. They are also rich in other essential vitamins and minerals which helps in promoting heart and brain health, boosts immunity, reduces the risk of heart diseases and diabetes. Palak paneer, quinoa upma, rajma salad or paneer tikka are some of the foods with high protein and low calories that one can incorporate into their diet. 

References

“A high-protein diet for reducing body fat: mechanisms and possible caveats – Nutrition & Metabolism.” 2014. Nutrition & Metabolism. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-11-53.

Restivo, Jenette, and Teresa Fung. 2023. “High-protein foods: The best protein sources to include in a healthy diet.” Harvard Health. https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet.

Wei, Cong. n.d. “The Research on the High-Protein Low-Calorie Food Recipe for Teenager Gymnastics Athletes.” PubMed Central. Accessed October 25, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC4645922/.

FAQs

1. Can you lose weight on a high-protein diet?

Yes, a high protein diet can help promote satiety and also boost metabolism which prevents overeating and helps in burning of calories thus leading to weight loss. 

2. How much protein should you consume?

One should consume 0.8 grams of protein per kilogram of body weight daily. However one can increase the intake of protein after an expert consultation. 

3. What food is high in protein but low in calories?

Foods like lentils, cottage cheese, greek yoghurt, chicken breast, egg whites or sprouts are high in protein but low in calories.

4. How to get 40g protein per meal?

One can combine high-protein foods like lean meats, eggs, dairy, or legumes in their meal to get 40g protein. 

5. How to eat 70g of protein a day?

Below are some foods to consume to eat 70g protein a day-

1. Cottage cheese
2. Protein powder
3. Hard boiled eggs
4. Spinach
5. Nuts and seeds

6. How can I get high protein without calories?

Below are some foods that are high in protein but low in calories-

1. Eggs
2. Cottage cheese
3. Greek yoghurt 
4. Tofu
5. Fish
6. Lentils