7 low-calorie, high-protein foods for weight loss

Published on:26 June 2025, 09:28am IST

Incorporating these foods into your diet can help you achieve your weight loss goals while ensuring you get enough protein to support muscle health and overall well-being. Don't forget to pair them with a balanced intake of fruits, vegetables, and whole grains for a well-rounded diet!

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Chicken Breast

A lean source of protein, skinless chicken breast is low in calories and high in protein, making it a staple for those trying to maintain a healthy weight. (3-4 oz cooked, 26-30 grams protein, 140-160 calories). Image courtesy: Adobe Stock

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Eggs

Rich in protein and other essential nutrients, eggs are low in calories and can keep you feeling full longer. (2 large eggs, 14 grams protein, 140 calories). Image courtesy: AdobeStock

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Greek Yogurt

With a higher protein content than regular yoghurt, Greek yoghurt is ideal for smoothies or as a snack, and it’s also low in calories. (6 oz, 15-20 grams protein, 100-150 calories). Image courtesy: Adobe Stock

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Cottage Cheese

High in protein and low in calories, cottage cheese makes for a great snack or addition to salads and meals. (1/2 cup, 28 grams protein, 80-100 calories). Image courtesy: Adobe Stock

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Fish (like Salmon and Tuna)

Fish is packed with protein and omega-3 fatty acids. Choose lean options, such as tuna or white fish, for lower-calorie meals. (3-4 oz cooked, 20-24 grams protein, 180-200 calories). Image courtesy: Adobe Stock

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Lentils

While they are slightly higher in calories, lentils provide a good amount of protein and fibre, making them a filling and nutritious option. ( 1/2 cup cooked, 9 grams protein, 115calories). Image courtesy: Adobe Stock

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Tofu

A versatile protein source for vegetarians and vegans, tofu is a low-calorie option that can be added to a variety of dishes. ( 3-4 oz cooked, 9-12 grams protein, 80-100 calories).Image courtesy: Adobe Stock

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