Food With Most Protein And Least Calories

1. Muscle maintenance and growth. Protein is essential for muscle repair and growth, making it particularly important if you engage in regular exercise or strength training. This is also important if you are taking a medicated weight loss treatment like Mounjaro as the resulting weight loss can also cause a loss of muscle mass.
2. Feeling of fullness and weight management. High-protein foods help you feel fuller for longer, reducing your overall calorie intake and aiding in weight management.
3. Improved metabolic functions. Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to digest, thus improving metabolic functions.
4. Essential nutrients. Proteins are made up of amino acids, some of which are essential and must be obtained through diet as the body cannot produce them.

Food source	Protein per 100g	Calories per 100g
Egg whites (per egg white)	4	18
Chicken breast	31	165
Turkey breast	29	189
Shrimp	24	99
Fish (cod, haddock, sole)	17-20	80-90
Greek yoghurt	10	59
Cottage cheese	11	98
Tofu	8	76
Edamame	11	122
Lentils	9	116

 

Egg whites

• Protein content. 4 grams per egg white
• Calories. 18 per egg white
• Benefits. Egg whites are an excellent source of high-quality protein with minimal calories. They are also fat-free and contain essential vitamins and minerals.

Chicken breast

• Protein content. 31 grams per 100 grams
• Calories. 165 per 100 grams
• Benefits. Skinless chicken breast is a lean protein source that is low in fat and calories. It’s versatile and can be prepared in various healthy ways.

Turkey breast

• Protein content. 29 grams per 100 grams
• Calories. 189 per 100 grams
• Benefits. Turkey breast is a lean protein source with low fat and calories. It’s rich in vitamins and minerals, including B vitamins and selenium.

Shrimp

• Protein content. 24 grams per 100 grams
• Calories. 99 per 100 grams
• Benefits. Shrimp is low in calories and high in protein, making it an excellent choice for weight management. It’s also a good source of iodine and omega-3 fatty acids.

Fish (cod, haddock, sole)

• Protein content. 17-20 grams per 100 grams
• Calories. 80-90 per 100 grams
• Benefits. White fish like cod, haddock, and sole are low in calories and rich in high-quality protein.

Greek yoghurt

• Protein content. 10 grams per 100 grams
• Calories. 59 per 100 grams
• Benefits. Non-fat Greek yoghurt is rich in protein and probiotics, which support gut health. It’s an excellent snack option that can be paired with fruits or used in smoothies.

Cottage cheese

• Protein content. 11 grams per 100 grams
• Calories. 98 per 100 grams
• Benefits. Cottage cheese is high in protein and calcium, supporting bone health. It’s a versatile ingredient that can be eaten on its own or added to various dishes.

Tofu

• Protein content. 8 grams per 100 grams
• Calories. 76 per 100 grams
• Benefits. Tofu is a plant-based protein that is low in calories and contains all essential amino acids. It can be used in various diets, including vegetarian and vegan.

Edamame

• Protein content. 11 grams per 100 grams
• Calories. 122 per 100 grams
• Benefits. Edamame is rich in protein and fibre. They are a great snack option and can be added to salads or stir-fries.

Lentils

• Protein content. 9 grams per 100 grams (cooked)
• Calories. 116 per 100 grams (cooked)
• Benefits. Lentils are a high-protein, low-calorie legume that also provides dietary fibre, iron, and folate. They are filling and can be used in soups, stews, and salads.

Don’t have time to cook? Our partner’s high-protein frozen meals are designed specifically to support weight loss – including smaller portion sizes if you’re using GLP-1 medication. Meals start from just £4.79 per serving.

1. Breakfast. Start your day with a high-protein breakfast to keep you full and energised. Options include egg white omelettes, Greek yoghurt with berries, or a protein smoothie with tofu.
2. Lunch. Choose lean protein sources for lunch, such as grilled chicken or turkey breast, paired with a side of vegetables, or a salad topped with edamame or shrimp.
3. Dinner. Experiment with fish like cod or haddock, or try a tofu stir-fry, or lentil soup. These meals are satisfying and support muscle maintenance and weight loss.
4. Snacks. Opt for protein-rich snacks between meals to curb hunger. Examples include non-fat Greek yoghurt, cottage cheese, or a handful of edamame.

Meal prep

Plan and prepare your meals in advance to ensure you have high-protein, low-calorie options readily available. This helps to reduce your temptations to snack when not hungry. Too busy? You can personalise a high-protein meal plan in under 30 seconds with our award-winning partner.

Protein-packed recipes

Experiment with recipes that incorporate high-protein ingredients. For example, make a lentil and vegetable stew, a tofu stir-fry with mixed vegetables, or a shrimp and avocado salad.

Smart swaps

Replace higher-calorie ingredients with high-protein, low-calorie alternatives. For example, instead of a traditional English breakfast, swap the pork sausages for turkey sausages, hash browns for extra veggies such as spinach or extra tomatoes, scrambled eggs instead of fried eggs. If you like black pudding, could you try having half the quantity instead of a full serving?

Balanced meals

Along with your chosen source of protein, ensure each meal includes vegetables, whole grains, and healthy fats. This balance supports overall nutrition and feeling of fullness.

Stay hydrated

Drink plenty of water throughout the day, especially when consuming high-protein foods. Adequate hydration aids digestion and overall health.

• Cost of high-protein foods. High-protein foods may sometimes be more expensive. Look for budget-friendly options like canned tuna, beans, and lentils. Buying in bulk or during sales can also reduce costs.
• Dietary restrictions. If you have dietary restrictions, such as vegetarian or vegan diets, focus on plant-based protein sources like tofu, lentils, edamame, and other legumes.
• Variety. Eating the same high-protein foods daily can become monotonous. Experiment with different recipes to keep your meals interesting and enjoyable.
• Digestive issues. Some people may experience digestive issues with high protein intake. Ensure you consume adequate fibre and stay hydrated to support digestion. If problems persist, consult with a healthcare professional.

Incorporating high-protein, low-calorie foods into your diet can support weight management, muscle maintenance, and your overall health.

By making informed dietary choices and including a variety of protein-rich foods in your meals, you can achieve a balanced and satisfying diet.

Remember, the key to successful weight management and overall wellness is consistency, variety, and enjoying the foods you eat.

Disclaimer

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.