The 16 best protein diet foods for weight loss, from a dietitian

You’ve heard it: if you want to trim down, you’ve got to dial up on protein. And while some recent diet trends put the emphasis on any protein – including those that are high in fat (including saturated fat) ­– there are certain protein foods that are leaner, and healthier for you, than others.

As a registered dietitian, I suggest it’s those lean-and-clean proteins that are the ones you really want to work into your diet if you’re trying to lose weight. Bumping up the lean protein in your diet has been linked to long-term weight loss since it keeps you full and satisfied without packing on kilojoules. In fact, a 2015 review in The American Journal of Clinical Nutrition suggests higher protein diets may help people manage their weight.

Here’s a list of the best (and healthiest!) proteins to eat for weight loss.

Interested in an high-protein diet? Here’s how to get started.

Canned tuna has 22 grams of protein and just under 420 kilojoules per 85 gram serving. That makes tuna 94 per cent protein, with the remaining six per cent of kilojoules coming from fat –namely heart-healthy omega-3s, which have been associated with weight loss. In addition to being one of the healthiest high-protein foods, tuna is rich in vitamins and minerals like niacin, selenium, and vitamin B12.

Canned tuna is also versatile – mix it with a little Greek yoghurt, avocado, or hummus with fresh herbs, then spoon it into a whole wheat pita or lettuce boats with plenty of fresh veggies to round out your meal with flavour and filling fibre. Look for canned tuna brands that are sustainably caught.

Chicken breast is a top entry for a protein-rich diet. It’s about 90 per-cent protein, providing 20 grams of protein and only one gram of fat per 85-gram serving.

Keep a couple of seasoning blends on hand to keep your chicken breasts from getting boring ­– like chilli powder and cumin for a Mexican-inspired meal, or rosemary and garlic for an Italian take.

Check out this chicken fajita recipe for a delicious Mexican inspired meal.

An 85-gram serving of wild Atlantic salmon provides about 17 grams of filling protein, alongside plenty of anti-inflammatory omega-3s. People who eat plenty of protein and omega-3s tend to have a lower body fat percentage; plus, protein is essential for helping you maintain lean muscle mass while losing weight. Salmon is also high in selenium, a mineral that acts as an antioxidant and helps boost immunity. Buy canned salmon or cook it from fresh and serve it on top of a salad with colourful veggies for a filling meal full of protein and healthy fats.

Turkey breast is one of the best high protein low-fat foods, with 95 per cent of kilojoules coming from protein. Researchers have found that when dieters boost their protein by eating more lean meat like turkey, they tend to lose more weight and keep it off, they have lower levels of harmful blood fats, and higher HDL (‘good’) cholesterol levels.

Roast your own turkey breast or look for low-sodium, nitrate-free deli slices to put on sandwiches, or you can wrap them around cucumber pieces for a high-protein snack.

Don’t miss these signs you might not be eating enough protein.

One large egg delivers about six grams of protein, and it’s split between the egg white and the yolk. Make sure you eat that yolk, by the way: it’s packed with vitamins A, D, E, and K, and choline, which is essential for a healthy metabolism.

Research suggests that eating eggs for breakfast can help with your weight loss because they’re filling and they’re high in protein. Scramble a few eggs up for breakfast, and add some veggies or a piece of fruit on the side for some filling fibre. Or keep hardboiled eggs in the fridge for a grab-and-go snack.

A cup of lentils has 18 grams of protein and a whopping 16 grams of fibre, keeping you feeling full and satisfied. An excellent plant-based source of protein, lentils also pack in nearly 40 per cent of your daily iron needs. People who eat plenty of legumes like lentils lose more weight on average than people who avoid legumes, according to research; they also have healthier hearts. Toss lentils with greens, veggies,and vinaigrette dressing for a filling and protein-packed meatless lunch.

Read on for some common causes of iron deficiency.

You can get 12 grams of protein and around just 540 kilojoules from one cup of these soybeans. Edamame is a great vegetarian source of protein and an excellent source of fibre, and a serving of edamame gives you an entire day’s worth of folate, a vitamin that’s essential for heart health.

Worried that vegetarian protein won’t keep you as full as meat? One study found that men who ate soy-based protein foods lost a similar amount of weight and felt just as satisfied as those who ate meat. Steamed edamame pods make a great snack on their own since they’re low in fat but packed with filling protein and fibre. If you’re allergic or sensitive to soy, stick with pulses – non-soy members of the legume family that include beans, lentils, peas and chickpeas. These are not common allergens.

Bison or buffalo meat has gained popularity recently as a lean alternative to beef. It has a rich, gamey flavour, and it’s packed with protein. A 113-gram serving of lean bison has 24 grams of protein and just 2.5 grams of fat. It’s also full of iron, vitamin B12, phosphorus, and zinc.

Swap lean, ground bison for ground beef to lighten up a burger patty without missing red meat, or cook ground bison meatballs into tomato sauce.

Cottage cheese is great as a snack or can easily be worked into your meals. A half cup serving of cottage cheese has 14 grams of protein and plenty of calcium to boot.

Top it with berries and nuts for a satisfying breakfast, or layer it with zucchini noodles and meat sauce for a protein-packed lasagna.

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