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

Greek yoghurt is thicker than regular yoghurt – and it also has about double the protein. A one-cup serving of Greek yoghurt has 23 grams of protein and provides about a quarter of your daily calcium needs. When dieters get more protein from dairy sources, they end up with more muscles and less fat.

Since Greek yoghurt has a similar texture and flavour to sour cream, it’s a great substitute in dips or as a topping to help you enjoy more high protein meals. Greek yoghurt is also great blended into smoothies or as a base for fruit and nuts at breakfast! Look for grass-fed and organic yoghurt for the ‘cleanest’ highest-nutrient option. You can also look for plant options made with pea protein.

A half cup serving of tofu has 10 grams of protein and just 375 kilojoules. Tofu is also rich in vitamins and minerals like iron, calcium, manganese, selenium, and phosphorus. Since tofu is a soy product, it contains all essential amino acids, making it a great source of vegan protein. Silken tofu easily blends into smoothies to increase protein without adding dairy products, while firm tofu is great cubed and stir-fried with veggies over brown rice or quinoa. Organic tofu is a good choice to avoid GMOs and pesticide residues. If you don’t eat soy, go for pureed pulses like chickpeas or white beans.

Don’t miss these signs that your face is ageing faster than you are.

Tempeh is made from fermented whole soybeans, meaning it’s high in protein and fibre. An 85-gram serving of tempeh has 16 grams of protein and a meaty texture that makes it ideal for hearty vegan meals. When it’s crumbled, it has a similar texture to ground meat and can easily replace ground turkey or ground beef in tomato sauce or chilli.

This great plant-based source of protein delivers around eight grams in a half-cup serving, along with the same amount of fibre ­– plus good helpings of iron, folate and magnesium. Studies suggest that diets high in legumes like chickpeas and beans can help reduce inflammation and improve metabolic markers like cholesterol and blood pressure while aiding weight loss.

Make a filling lunch by combining beans, chopped veggies, greens, nuts, and vinaigrette dressing, or add a can of beans to your next soup recipe to bump up the protein.

What is the link between complex carbohydrates and fibre? Read on to find out.

People don’t realise that a little tin of sardines packs a boatload (so to speak) of health benefits. A 3.75-ounce can of sardines has 23 grams of protein, more than 100 per cent of your daily recommendation for vitamin B12, 60 per cent of your daily recommendation for vitamin D, and several days’ worth of omega-3s.

While the protein in sardines helps keep you full, the omega-3s can reduce inflammation and improve cardiovascular health. Use a fork to flake the sardines and treat them like canned tuna, or toss them in a salad with chickpeas, tomatoes, and herbs for a southern Italian-inspired dinner. If you find them unappealing right out of the tin, roast them in the oven.

Prawns are 85 per cent protein, packing in 17 grams of protein per 85-gram serving. While prawns are fairly high in cholesterol, research has made it abundantly clear that dietary cholesterol won’t raise your blood cholesterol.

Prawns cooks quickly, making it the perfect protein to add to weeknight meals. Just sauté for a couple minutes with lots of veggies in flavoured vegetable broth for a fast, filling, high-protein meal. This shellfish also happens to be one of the top superfoods.

Are prawns high in cholesterol? Read on to find out.

Pork often gets a bad rap as a high-fat protein, but pork tenderloin is an exception. An 85-gram serving of pork tenderloin has 22 grams of protein, just three grams of fat, and 500 kilojoules. Pork is also high in thiamin, which will help keep your metabolism, heart, and nervous system healthy.

Serve pork tenderloin with vegetables and a whole grain on the side for a well-rounded meal that’s full of protein, fibre, and nutrients.

Sign up here to get Reader’s Digest’s favourite stories straight to your inbox!

Source: RD.com