High Protein DIet

When it comes to diet only some are ready to compromise. Eating high protein diet for weight loss is equally important as going to the gym. You require an extra balanced diet to stay fit and healthy. 

According to research and studies by dietitians, it is calculated that an adult needs to consume at least 0.36 g per pound of body weight. Although the intake varies as per the physical activity level or medical conditions of the person. 

Your search for a high-protein diet for weight loss is now over! Here is the cheat sheet ready for you, follow the Diet and give your body the perfect shape and size. 

List Of Different High Protein Diet for weight loss

If you want to cut your body fat and increase your protein intake then surely your vegan diet will not be hampered, here are the best foods to eat or add to your protein diet for weight loss.

1. Black Beans

Black beans are readily available in the market and the internet gives you multiple options to make high-protein foods for weight loss black beans. You need to take 172 grams of black beans. It has almost 15 grams of protein.

Many dietitians suggest people to add these black beans in your high protein meals for weight loss so that your stomach feels full easily even after consuming a small portion of it. Being a healthy meal it also helps in weight loss.

2. Lima Beans 

Enhance your salad diet and make it protein-rich by adding lima beans. You can also take it by stir-frying or serving with rice bowls. It is best to take 241 grams of lima beans because it will give you around 11 grams of protein. 

Sometimes people get bored of eating the same boring meals for weight loss. It is impossible to skip meals in order to get the desired result so we bring healthy and tasty options to you that besides being high-protein foods for weight loss it is a flavourful option for fat conscious people. 

3. Broccoli

Another good source of protein is Broccoli. You are required to intake 91 grams of chopped raw broccoli. It will give you around 2-3 grams of protein. It is also a decent source of folate and potassium. Take high protein foods for weight loss with broccoli! Broccoli can be used in various foods even if it can be part of a weight loss salad. 

Green vegetables like broccoli have numerous health benefits. It is also low in calories with almost 30.8 calories per bowl. So a person can choose to intake it over other fatty vegetables to have a proper amount of protein intake while managing body weight.

4. Cauliflower

You will have a low-calorie count with cauliflowers like broccolis. Start creating new recipes with cauliflowers to make a protein diet for weight loss. All you need is one cup of cauliflowers which will give you 27 calories and 2.05 grams of protein. That makes it a favourite vegetable for gym freak people. 

So you don’t have to skip your meals to be in proper shape. You just have to figure out what kind of food items are suitable for you to be in good shape and what are not. Make this high protein diet for weight loss your best buddy that helps in maintaining a good shape. 

5. Chinese Cabbage

This is an antioxidant vegetable, comparably less protein meal for weight loss. But it gives you other essential nutrients also. 110 g of cooked Chinese cabbage will give you around 1.2 grams of protein. 

An analysis has shown that increasing weight loss foods with protein intake from 15 to 30 percent of total calories while keeping carbohydrates the same can lead to a decrease in total calorie intake, resulting in weight and fat loss. 

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6. Greek Yogurt

Eat plain, low-fat yogurt packs because it has around 20 g of protein in a 7 oz serving. Preferably go for no-sugar Greek yogurts and top them with some fruits, nuts, and smoothies. 

It is always advisable to intake plain greek yogurt for its health benefits as flavoured greek yogurt contains added sugar and artificial flavours. It can be a delicious protein meal for weight loss that can be intake in breakfast and snacks. 

7. Cottage Cheese

Cottage cheese is high in protein and calcium. A 4 oz serving has 12.5 g of protein. It also helps you in your weight loss journey. Being a dairy product it has an abundance of protein and health benefits. This high protein diet for weight loss  aids in weight loss due to its high thermic effect, which means the body burns more calories digesting and metabolizing it

8. Salmon

Salmon is a type of fish that contains a high amount of omega-3 fatty acids, which are essential for weight loss. This fatty fish is also an outstanding source of protein. 

To be specific, just one fillet of salmon (weighing 178 grams) contains a whopping 39.3 grams of protein. Additionally, high protein low fat meals help maintain muscle mass while restricting calories, leading to better fat loss and improved body composition.

9. Chicken Breast

Chicken breast is a lean protein source. A 100g skinless chicken breast has around 22.5g of protein. It helps in keeping you in good shape while satisfying your hunger. You can surely add it to your weight loss foods with protein.  Accordingly to professionals, high protein foods for weight loss regulate this hormone to control hunger and your late-night cravings. 

10. Turkey

Cooked turkey is the best weight loss food with a protein of about 26 g per 3 oz serving. These high protein diet for weight loss will become your best mates in the next few days if you are serious. You can always adjust the portion of food as per your choice. You can always talk to your trainer or dietitian to give you a specific diet as per your health conditions. 

Benefits of Adding High Protein Foods for Weight Loss

There are various benefits of taking high-protein meals for weight loss. You don’t have to change your diet fully if you are cutting calories, just add protein. According to doctors’ research, 35% of a higher protein diet divided into six meals a day can help your body cut down the extra abdominal fat. 

Remember, everyone can benefit from high-protein low-fat meals so why not give it a try and see the positive impact it can have on your health and well-being? Let’s have a look at these benefits: 

  • Satisfaction 

You don’t have to choose specific low calories that lead to satiety. Your cravings for snacks late at night will be reduced if you have a satisfying high protein low fat meal. 

Are you sure you are taking protein meals for weight loss? Because it has benefits more than just helping you maintain your body weight. 
  • Maintain your Sugar Level 

Proteins are best to stabilize your blood sugar level as they take a longer time to digest than other nutrients.  Your weight loss foods with protein help you to slowly absorb the carbohydrates into the bloodstream. Your blood sugar level will be balanced and fat storage will reduce as the insulin will not spike. 

  • Hormonal balance

Adding high protein low fat meals in your diet can also impact your hormones. Your hormones like ghrelin have an impact on your appetite. It makes you feel hungry. Your appetite will increase if you have a less-protein diet. 

Week Chart For Protein Foods For Weight Loss

You don’t have to worry about your diet because we have already got you back. You will get all the protein benefits in your food. Check out your 100 g protein intake food sheet per day: 

MondayStart with taking eggs preferably 3 with whole grain toast served with 1 tablespoon of almond butter and fruit (pear would be best)You can eat a freshly prepared avocado recipe and a healthy cottage cheese salad with some oranges. 
TuesdayAdd one scoop of protein powder in 1 cup of coconut milk with some fresh strawberries, and enjoy your smoothie in the morning.Take canned salmon preferably 4 oz made with olive oil and vinegar. Don’t forget to add healthy greens. Take an apple as a fruit. 
Wednesday Make a healthy Oatmeal for yourself and don’t forget to add 1 cup plain Greek yogurt with 1/4 cup chopped pecans.It is best to add chicken to your high protein fat loss diet. You can mix it with  1 avocado, red bell pepper, and peach.
If vegetarian or vegan you can skip it
ThursdayStart your morning with a 3 eggs omelet recipe. Add 1 oz cheese, chili peppers, and black olives, and salsa. Serve it fresh with an orange. You can take the same turkey and brown rice for lunch or check out new combinations that are considered a protein diet for weight loss. 
Friday1 cup cottage cheese with 1/4 cup chopped walnuts, diced apples, and cinnamon.4 oz (114 g) canned salmon mixed with healthy mayo on sprouted grain bread, and carrot sticks.
Saturday Try to take Frittata made with 3 eggs, cheese, and 1/2 cup diced potatoes.Chicken meatballs with marinara sauce and spaghetti squash. For fruit, you can go with an apple.
Sunday Protein pumpkin pancakes topped with 1/4 cup chopped pecans.1 cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple.


Your high protein fat loss diet will keep your appetite satisfied for the whole day. Protein is considered to be the best source of energy for working people or for people to improve their body functioning. You can have a muscular body if you take the nutrients in the right amount. 

So if you are really interested in losing weight then you must try these high protein meals for weight loss! 


Q1. Should I take protein in my diet to lose fat?

Ans:Yes, an absolutely protein diet for weight loss is the most reliable option. It will help you boost your metabolism and aid in the loss of extra fat in your body.

Q2.What should be my average consumption of protein per day?

Ans:We recommend taking 0.36 g per pound of your body weight. It may differ from individual to individual as per their health condition.

Q3. Risks of taking a high protein fat loss diet?

Ans:We advise you to consult a healthcare professional before making influential dietary changes. In some people, excessive protein intake can strain the kidneys.

Q4. Can vegans follow a high-protein diet?

Ans: There is no restriction for a vegan or vegetarian to take in high protein, there are numerous options for them to take in their weight loss diet.
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