The Best High-Protein Foods to Support Weight Loss
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.
Key takeaways
Protein supports satiety and can help reduce hunger during a calorie deficit.
Eating enough protein during weight loss helps preserve lean muscle mass.
Both animal-based and plant-based foods can be strong protein sources when chosen intentionally.
Why protein matters more than most people think
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.
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.
Top animal-based protein sources
Chicken breast — ~31g per 100g
Lean, versatile, and one of the best protein-to-calorie options available.
Turkey — ~28g per 100g
A useful option for high-protein meals like bowls, chili, burgers, or meatballs.
Salmon — ~22g per 100g
Offers both protein and omega-3 fats, making it a strong all-around choice.
Eggs — ~6g per large egg
Affordable, filling, and easy to build into breakfast, snacks, or quick meals.
Greek yogurt — ~10g per 100g
Higher in protein than regular yogurt and easy to use in both sweet and savory meals.
Top plant-based protein sources
Lentils — high in protein and fiber
One of the most practical plant-based staples for soups, bowls, and salads.
Tempeh — complete soy protein
Dense, satisfying, and one of the strongest plant-based protein choices.
Chickpeas — versatile and filling
Easy to use in salads, roasted snacks, spreads, or grain bowls.
Edamame — simple and protein-rich
A convenient option for snacks or adding extra protein to meals.
Hemp seeds — concentrated plant protein
Easy to sprinkle into yogurt, oatmeal, or smoothies for an added protein boost.
How much protein do you need?
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.
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.
† 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.