<section class="ondra-article-page"> <div class="ondra-article-hero"> <div class="ondra-article-container"> <div class="ondra-article-meta-row"> <span class="ondra-meta-pill">⏱ 6 min read</span> <span class="ondra-meta-pill">🏷 Nutrition</span> </div> <h1 class="ondra-article-title"> The Best High-Protein Foods to Support Weight Loss </h1> <p class="ondra-article-intro"> Protein is one of the most effective tools for fat loss while helping preserve muscle. Here are some of the best high-protein foods to build around, whether you eat animal products, plant-based foods, or both. </p> </div> </div> <div class="ondra-article-container ondra-article-body"> <div class="ondra-article-layout" id="ondraArticleLayout"> <div class="ondra-article-main" id="ondraArticleMain"> <a href="/blog" class="ondra-back-link">← Back to all articles</a> <div class="ondra-takeaways-card"> <h2 class="ondra-card-heading">Key takeaways</h2> <div class="ondra-takeaway-item"> <span class="ondra-check">✔</span> <p>Protein supports satiety and can help reduce hunger during a calorie deficit.</p> </div> <div class="ondra-takeaway-item"> <span class="ondra-check">✔</span> <p>Eating enough protein during weight loss helps preserve lean muscle mass.</p> </div> <div class="ondra-takeaway-item"> <span class="ondra-check">✔</span> <p>Both animal-based and plant-based foods can be strong protein sources when chosen intentionally.</p> </div> </div> <div class="ondra-section"> <h2>Why protein matters more than most people think</h2> <p>Protein has the highest thermic effect of the three macronutrients, meaning your body uses more energy to digest and process it than it does for fat or carbohydrates. It also tends to be the most filling, which can make it easier to stay consistent with weight loss goals.</p> <p>During a calorie deficit, your body can lose both fat and muscle. A higher protein intake helps protect lean mass so that more of the weight you lose comes from fat rather than muscle tissue.</p> </div> <div class="ondra-section"> <h2>Top animal-based protein sources</h2> <div class="ondra-info-card"> <p class="ondra-info-title">Chicken breast — ~31g per 100g</p> <p>Lean, versatile, and one of the best protein-to-calorie options available.</p> </div> <div class="ondra-info-card"> <p class="ondra-info-title">Turkey — ~28g per 100g</p> <p>A useful option for high-protein meals like bowls, chili, burgers, or meatballs.</p> </div> <div class="ondra-info-card"> <p class="ondra-info-title">Salmon — ~22g per 100g</p> <p>Offers both protein and omega-3 fats, making it a strong all-around choice.</p> </div> <div class="ondra-info-card"> <p class="ondra-info-title">Eggs — ~6g per large egg</p> <p>Affordable, filling, and easy to build into breakfast, snacks, or quick meals.</p> </div> <div class="ondra-info-card"> <p class="ondra-info-title">Greek yogurt — ~10g per 100g</p> <p>Higher in protein than regular yogurt and easy to use in both sweet and savory meals.</p> </div> </div> <div class="ondra-section"> <h2>Top plant-based protein sources</h2> <div class="ondra-info-card"> <p class="ondra-info-title">Lentils — high in protein and fiber</p> <p>One of the most practical plant-based staples for soups, bowls, and salads.</p> </div> <div class="ondra-info-card"> <p class="ondra-info-title">Tempeh — complete soy protein</p> <p>Dense, satisfying, and one of the strongest plant-based protein choices.</p> </div> <div class="ondra-info-card"> <p class="ondra-info-title">Chickpeas — versatile and filling</p> <p>Easy to use in salads, roasted snacks, spreads, or grain bowls.</p> </div> <div class="ondra-info-card"> <p class="ondra-info-title">Edamame — simple and protein-rich</p> <p>A convenient option for snacks or adding extra protein to meals.</p> </div> <div class="ondra-info-card"> <p class="ondra-info-title">Hemp seeds — concentrated plant protein</p> <p>Easy to sprinkle into yogurt, oatmeal, or smoothies for an added protein boost.</p> </div> </div> <div class="ondra-section"> <h2>How much protein do you need?</h2> <p>For weight loss and muscle preservation, many people do well around 1.2 to 1.6 grams of protein per kilogram of body weight per day, though individual needs vary.</p> <p>If you're taking GLP-1 medication and eating less overall, prioritizing protein becomes even more important to help preserve lean mass and support overall body composition.</p> </div> <p class="ondra-disclaimer"> † This article is for educational purposes only and does not constitute medical advice. Individual nutrition needs vary. Consult a qualified healthcare provider or registered dietitian for personalized guidance. </p> </div> <aside class="ondra-article-sidebar" id="ondraSidebarCol"> <div class="ondra-sidebar-track" id="ondraSidebarTrack"> <div class="ondra-sidebar-card-wrap" id="ondraSidebarWrap"> <div class="ondra-sidebar-card" id="ondraSidebarCard"> <div class="ondra-sidebar-top"> <p class="ondra-sidebar-eyebrow">ONDRA HEALTH</p> <h3>GLP-1 Treatment</h3> </div> <div class="ondra-sidebar-bottom"> <div class="ondra-sidebar-item"><span>✔</span><p>Clinician-reviewed intake</p></div> <div class="ondra-sidebar-item"><span>✔</span><p>Compounded semaglutide or tirzepatide</p></div> <div class="ondra-sidebar-item"><span>✔</span><p>Discreet shipping included</p></div> <div class="ondra-sidebar-item"><span>✔</span><p>Ongoing provider support</p></div> <a href="https://intake.ondra.health/start-online-visit/glp1" class="ondra-sidebar-button"> Start your intake <span aria-hidden="true">→</span> </a> <p class="ondra-sidebar-note"> Only charged if a provider approves your treatment. </p> </div> </div> </div> </div> </aside> </div> </div> </section>