Foods High in Protein Low in Calories

Hey friend looking for foods high in protein low in calories that actually taste good and keep you full without derailing your goals? Youre in the right place. Whether youre trying to lose weight, build lean muscle, or simply eat more mindfully, choosing the right protein-packed, low-calorie options makes everything easier (and more enjoyable).

Why it matters

Lets be real: protein is one of those nutrition powerhouses. It helps preserve muscle, stabilizes blood sugar, and keeps hunger in check. And when those proteins come with fewer calories, you get the benefit without the extra energy load perfect for feeling satisfied while slimming down. Think of protein as the trustworthy friend at a big party who also brings nourishing snacks.

Top lean proteins

Heres a list of stellar protein sources that are low in calories and surprisingly versatile. Ill share how to use them, plus little tips that make them more delicious. Ready?

1. Skinless chicken breast

Chicken breast is a classic for a reason: about 2531 grams of protein per 100 grams and very few calories if you skip the skin. Its neutral-flavored and so easy to prep grilled, baked, or sliced into salads. To keep it juicy, brine briefly or marinate in lemon, garlic, and a touch of olive oil.

2. Turkey breast

Lean turkey is similar to chicken and often slightly richer in flavor. Its great for sandwiches, quick stir-fries, or roasted as a simple main. Try thin slices in lettuce wraps for a light, protein-packed lunch.

3. White fish (cod, haddock, pollock)

White fish are delightfully light and flakey, with high protein and low calories. They cook so quicklypoach or bake with herbs and lemon for an elegant meal that wont weigh you down.

4. Tuna (canned in water)

Tuna is a convenient superstar: high in protein, low in calories, and shelf-stable. Mix with Greek yogurt, mustard, and herbs instead of mayo for a lighter tuna salad. Pro tip: drain well to keep the calorie count low.

5. Egg whites

Whole eggs are wonderful, but if youre zeroing in on low-calorie protein, egg whites are nearly pure protein with minimal calories. Use them for omelets, scrambles, or protein pancakes.

6. Low-fat cottage cheese

Cottage cheese is creamy, comforting, and surprisingly versatile. It works in sweet and savory dishesthink cottage cheese with berries and a sprinkle of cinnamon, or as a savory dip base with herbs and chopped cucumber.

7. Greek yogurt (nonfat)

Thick, tangy, and protein-dense, nonfat Greek yogurt is perfect for breakfasts, smoothies, or sauces. Swap it in for sour cream to lighten up recipes while adding a protein punch.

8. Shrimp

Shrimp is low in calories but packs in protein and flavor. Sear quickly with garlic and chili flakes, toss in a salad, or skewer for a fun weeknight meal.

9. Lean beef cuts (eye of round, sirloin)

When you want red meat, choose lean cuts and portion wisely. Lean beef gives you plenty of protein plus iron and B12 just keep the serving sizes moderate.

10. Tofu and tempeh

For plant-based protein lovers, tofu and tempeh are excellent. Theyre filling, adaptable, and soak up flavors beautifully. Tempeh has a nuttier taste and slightly more protein per serving than tofu.

Plant-based picks that satisfy

If youre leaning toward plant-based eating (or just want more variety), there are great low-calorie, high-protein choices. Vegetables can be part of the protein story too, especially when combined thoughtfully.

Edamame: young soybeans that make a fantastic snack or salad topper.
Lentils: hearty, protein-rich, and perfect in soups or salads.
Chickpeas: roast them for crunch, or make a low-calorie hummus with Greek yogurt.
Quinoa: technically a seed, its a complete protein and pairs well with veggies.

If you want a deeper dive into more plant-based food ideas, check out this helpful guide on Plant based food for inspiring meal ideas and swaps.

How to combine proteins for best results

Balance is the secret sauce. Pair proteins with fiber-rich veggies and a bit of healthy fat to stay satisfied longer and support steady energy. Here are a few combos that work like a charm:

Grilled chicken + roasted vegetables + a small quinoa scoop
Tuna salad made with Greek yogurt + leafy greens + whole-grain crackers
Nonfat Greek yogurt + berries + a sprinkle of flaxseed
Shrimp stir-fry with broccoli and a splash of low-sodium soy sauce

Want ideas for planning meals around high-protein choices? You might enjoy this practical resource on Diet for high proteinits filled with meal templates that make grocery shopping and cooking less stressful.

Smart swaps that cut calories

Small changes add up. If you swap high-calorie ingredients for high-protein, low-calorie ones, youll see results without feeling deprived.

Swap mayo for nonfat Greek yogurt in dips and salads.
Use lettuce wraps instead of bread for sandwiches.
Choose grilled or baked over fried.
Mix in mushrooms or cauliflower to bulk up dishes without many calories.

Quick meals and snacks

Busy life? Ive got you. Here are simple, fast ideas that deliver protein and keep calories in check:

Hard-boiled eggs (or just the whites) with cherry tomatoes.
Greek yogurt with a handful of berries and cinnamon.
Canned tuna on cucumber slices or whole-grain crackers.
Cottage cheese topped with pineapple or peach slices.
Edamame sprinkled with sea salt and lemon zest.

Want a compact list of the Best foods that give you the most protein per calorie? This curated post on Best foods is a handy reference and could save you time planning meals.

Meal prepping without the boredom

Meal prep doesnt need to be monotonous. Pick two proteins, two veggies, and a grain or legume, then mix-and-match across the week. Add different sauces or spice blends to keep flavors fresh. I like to prep grilled chicken and roasted chickpeas, then switch between Mediterranean, Asian, and Mexican-inspired bowls so I never feel stuck eating the same thing.

How much protein do you need?

Great question. Needs vary. A common rule of thumb is around 0.8 grams per kilogram of body weight for general health, but if youre active, trying to build muscle, or losing weight, you might aim for 1.22.0 grams/kg. Always take your personal goals and health into account and if you have specific medical concerns, chat with a healthcare pro.

For everyday guidance and meal ideas that emphasize lean protein, see this helpful piece on Foods high protein low calorie.

Common pitfalls and how to avoid them

Here are a few traps people often fall into and how to dodge them gracefully:

Treating low-calorie as permission to eat unlimited amounts. Portion control still matters.
Relying on processed diet products. Whole foods usually deliver better satiety and nutrients.
Ignoring fats completely. Small amounts of healthy fats help you absorb nutrients and feel full.

Listening to your body

Nutrition isnt one-size-fits-all. Notice how different foods make you feel. Do certain proteins keep you full longer? Do some make your digestion unhappy? Tuning into those cues will help you build a sustainable routine and thats the actual win.

Give it a try easy week plan

Heres a gentle 3-day plan to get you started. Its simple, tasty, and focused on high-protein, low-calorie foods.

Day 1: BreakfastGreek yogurt with berries. Lunchgrilled chicken salad. Dinnerbaked cod with steamed broccoli.
Day 2: Breakfastegg white omelet with spinach. Lunchtuna salad lettuce wraps. Dinnertempeh stir-fry with mixed veggies.
Day 3: Breakfastcottage cheese with pineapple. Lunchshrimp and quinoa bowl. Dinnerturkey breast with roasted cauliflower.

Curious for more meal inspiration or longer plans? Dont hesitate to explore ideas for what to eat and how to balance macronutrients at this useful guide on Foods to eat.

Final thoughts

Choosing foods high in protein low in calories isnt about restriction its about smart, satisfying choices that support your life and goals. Start small, celebrate wins (even the tiny ones), and remember that food should bring pleasure as well as nourishment. If you try a few of these swaps and recipes, Id love to hear what surprised you or what became a new favorite.

What will you try this week? Share your wins, questions, or favorite combos Im cheering you on.

FAQs

What are some good foods high in protein but low in calories?

Lean chicken breast, tuna, Greek yogurt, egg whites, shrimp, and tofu are excellent options that offer high protein with fewer calories.

Can I lose weight eating high protein low calorie foods?

Yes, consuming foods high in protein and low in calories helps increase satiety, preserve muscle mass, and support a calorie deficit for weight loss.

Are plant-based proteins low in calories?

Many plant-based proteins like edamame, lentils, chickpeas, and tempeh are both protein-rich and relatively low in calories, especially when prepared without added fats.