Protein is made up of around 20 different building blocks called amino acids that our bodies metabolise to make new proteins like muscle and bone [1]. It includes 9 essential amino acids that our bodies can't make on our own — and that we have to get through our diets.
Plus, protein is an important energy source to keep our bodies working, repair cells, and help with muscle building.
Needless to say, getting enough protein is an important part of maintaining an overall nutritious diet.
If you're on a weight loss journey, choosing to eat high-protein, low-calorie foods can help you hit your overall calorie intake without feeling hungry or deprived.
Now, before you clear the supermarket shelves of protein powder, there are plenty of options to choose from when it comes to high-protein, low-calorie foods. Read as we dive into the topic of protein and weight loss.
The benefits of eating a high-protein diet
There are 3 main macronutrients in food: fats, carbohydrates, and proteins. Each affects your body in different ways, but as numerous studies have shown, protein proves to be the most filling.
This is because protein works to reduce your level of the hunger hormone ghrelin, and boosts levels of peptide YY.
The latter contributes to feelings of fullness, which is why those who eat a high-protein diet often find they have a reduced appetite and are less likely to snack or overeat throughout the day.
As a 2005 study illustrated, increasing protein intake from 15% to 30% of calories saw overweight women consume 441 fewer calories per day without intentionally restricting their diet [9].
But that’s not all protein does:
It helps build lean muscle
Muscles need protein to grow and repair.
When people look to restrict their diets, they put a strain on their bodies and run the risk of entering a caloric deficit so extreme that their bodies turn to muscle as a source of energy, rather than fat stores.
A diet high in protein helps counter this by maintaining muscle profile.
Couple this with regular exercise and strength training, and you can build more lean muscle which improves overall body tone but is also important for weight loss and burning fat.
It boosts metabolism and burns fat
A high-protein diet works to fire up your metabolism. A slow metabolism can have an adverse effect on your weight, leading to weight gain and increased body fat storage as you burn fewer calories.
Protein has a very low glycemic index score, which means it doesn’t raise your blood sugar levels when consumed and less insulin is needed to bring down those blood sugar levels after each meal.
This isn’t the case when eating simple carbohydrates or processed foods, which frequently release large amounts of insulin and can result in increased body fat storage.
It has the highest thermic effect
Unlike fats and carbs, your body has to work harder to chew and digest protein in food sources.
This process is known as the thermic effect of food, for which protein scores the highest of all 3 macronutrients.
Because the body has to work hardest to digest it, it burns extra calories while doing so, which can help you maintain a healthy weight or even see you lose weight.
It helps to control cholesterol levels
Cholesterol is a fatty substance made by the liver. It’s found in every cell of the body, but there are 2 kinds: high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol.
It’s believed that high-protein diets raise HDL levels and drop LDL cholesterol, namely because whole foods that fit in a high-protein diet are nutrient-dense and less likely to contain sugar and saturated fats.
High levels of HDL cholesterol can lower your risk for heart disease and stroke, according to the CDC [10].
Can you lose weight on a high-protein diet?
Clinical trials have found that eating a high-protein diet that includes more than the standard protein intake both creates weight loss and enhances overall body composition [2].
High-protein foods help us feel satiated, and fuller for longer, which can be really helpful if you're trying to hit a calorie deficit for weight loss.
In fact, a 2022 study from Rutgers University found that increasing your overall protein intake from 18% to 20% of your overall calorie count whilst dieting can lead to better food choices [3].
The study also found that eating more protein also helps to avoid losing lean muscle mass.
How much protein should you consume?
Let's talk macros. The proteins, fats and carbohydrates we consume all contribute to our dietary energy intake (and our overall calorie count).
There is a so-called Acceptable Macronutrient Distribution Range (AMDR) that is thought to reduce the risk of chronic disease [4].
In the Australian Dietary Guidelines, the breakdown of macronutrients is:
- Dietary protein intake of 15-25%
- Fat intake (including healthy fats) of 20-35%
- Carbohydrates of 45-65%
It's important to remember that our bodies don't store protein in the same way they do carbs and fat.
That's why we need to regularly consume protein with our meals.
Now, skipping protein for a day won't immediately cause a loss of lean muscle mass. But if your overall goal is muscle growth, muscle building or weight loss, then getting enough protein is pretty important.
The minimum amount of protein per day can also be calculated as around 0.8 grams per kilogram of body weight [2].
Keep in mind, though, that protein needs can be different depending on your age, gender, and stage of life so it's worth looking at the Eat for Health guidelines to check what you need [5].
When you add weight loss into the equation, eating a low-calorie diet with higher grams of protein can be beneficial.
Some research has shown that eating more protein at breakfast or lunch might help maintain muscle mass as we age [6].
It's also a bit easier to hit your overall protein goals if you can get your high-protein food in earlier in the day instead of trying to cram all your protein sources in at night.
Lastly, it's important to check the protein content relative to the overall nutritional content of a food item. A protein bar or protein powder shake may not be as helpful to consume if it is excessively high in sugar or overly calorically dense, for example.
Not all protein is equal
Protein sources can be broken down into 3 main categories: animal, vegetarian, and vegan.
The highest quality protein sources contain all essential amino acids known as 'complete sources of protein', whilst the 'incomplete sources of protein' lack at least 1 essential amino acid, making them a lower-quality source of protein.
Complete sources include:
- Meat
- Eggs
- Some dairy products
- Soy products
- Quinoa
- Amaranth
Incomplete protein sources include:
- Nuts and seeds
- Legumes, lentils and beans
- Wholegrains
Incorporating complete and incomplete protein sources together through nutritious foods can help you create a protein-rich snack that helps you hit your daily goals.
22 high-protein, low-calorie foods for your weight loss journey
Let's look at the A to Z of foods that are high in protein, low in calories and nutrient-dense:
1. Chicken and turkey
Chicken breast and turkey are both staples for people seeking a lean protein source that is pretty versatile and easy to add to meals.
A 3-ounce serving of boneless chicken breast packs 26 grams of protein with just 1 gram of saturated fat, while 2 thick slices of turkey provide 24 of protein and only 2 grams of fat [8].
2. Chickpeas
Chickpeas can be a great option for weight loss as they are high in fibre as well as protein, helping you feel fuller for longer.
Whether you eat them in salads, blend them into hummus, or roast them for a crunchy protein-rich snack, chickpeas are a great addition to your diet.
3. Cottage Cheese
Cottage cheese is an excellent protein source for vegetarians or omnivores with around 11 grams of protein per 100 grams.
It's versatile enough to be eaten at any time of the day and can be added to meals like pancakes, scrambled eggs, salad, stews and even lasagna to give it a protein boost.
Low-fat cottage cheese is also a great low-calorie option that is still high in protein — half a cup contains 14 grams of protein, making it a great small snack that can help curb appetite.
4. Edamame
Edamame soybeans are a plant-based protein staple and also one of the few complete proteins that are vegan-friendly. Ideal addition to salads or grain bowls.
5. Eggs
There's a reason the stereotype about gymgoers choking down a dozen raw eggs exists. Eggs are a truly high-protein food, with a large egg containing approximately 6 grams of protein.
To start the day off right, one of the easiest ways to increase the overall grams of protein in a savoury breakfast is to add additional egg whites. Egg whites have less protein than egg yolks, but they also have a comparatively low calorie count.
6. Greek yogurt
Greek yogurt and low-fat Greek yogurt are a protein staple, with a 100-gram serving of low-fat Greek yogurt containing 9 grams of protein.
You can also buy high-protein Greek yogurt to give you up to 15 grams of protein per serve.
Greek yogurt can be eaten with fruit, granola, oats or added to sauces to boost the overall protein content. It can also be used as a high-protein substitute for sour cream.
7. Lean meats
Looking to add some lean meat in as protein? There is a range of lean meat protein options in Australia including lean beef, lamb, kangaroo, turkey, duck, emu, bush birds, pork, goose and veal.
We recommend you go for lean meats with no more than 4.5 grams of saturated fat per 100-gram cooked serving.
8. Lentils and beans
Legumes and pulses are staples in many diets because they're cheap and tasty high-protein, low-calorie foods that can be added to lots of dishes.
Lentils, split peas, white beans, black beans, mung beans, chickpeas, kidney beans and soybeans are all suitable plant protein options.
9. Overnight oats
Overnight oats are a breakfast staple for weight loss. They're easy to prep the night before and extremely versatile.
The oats themselves are rich in fibre, protein, and key vitamins and minerals.
Raw oats also contain resistant starch, which releases byproducts that can make your cells more responsive to insulin, helping to reduce stubborn fat around your midsection.
You can create a high-protein version of overnight oats by adding in milk, protein powder, whey protein, chia seeds, and Greek yogurt, as well as a small amount of nuts, seeds or a drizzle of nut butter. This is an easy meal to make plant-based or adjustable to your own taste.
10. Peas
Technically peas are considered to be a legume, but they earn their own place on this list by being generally thought of as the highest protein vegetable bringing in close to 8 grams of protein per cup.
On top of protein, peas are a great source of fibre, antioxidants, vitamins C and E, zinc and copper.
11. Prawns
There's a reason Paul Hogan told us all to throw another shrimp on the barbie — they're a great low-calorie protein source.
They're also low-fat, as well as rich in selenium, omega-3 fatty acids, B6 and B12. Plus, they contain a similar amount of protein to chicken breast but around half the overall calories.
12. Protein bars
Protein bars aren't always low in calories, but they are a super convenient way to get in a few extra grams of protein.
They can be used as high-protein snacks, but it's worth aiming for a ratio of around 20 grams of protein for around 200 calories to keep within your calorie intake goal.
13. Protein pasta
Pasta might not be the first choice when you think of low-calorie foods, but hear us out.
Usually made from lentils or legumes, protein pasta can give you an extra 37 grams of protein per serving, and is often lower in calories compared to your standard white pasta.
14. Protein powder
Not all protein powders are created equal, and it's worth looking for a protein powder that has at least 20 grams of protein per serving like Juniper's Nourish Shakes.
Available in 5 delicious flavours and containing nearly 30 grams of whey protein, these shakes are packed with high-quality ingredients and the nutritional benefits of a balanced meal.
Whey protein is a popular choice, but for plant-based options, there's hemp, rice and pea protein. You can drink your protein powder mixed with water or milk.
If you don't enjoy the milky taste, clear or water protein powder might be an option.
15. Salmon
We've already covered fish in general, but salmon gets a special shoutout for being a protein-rich fish (with healthy fats as well, which can help you feel fuller for longer) that is ideal to add to salads and grain bowls.
Canned salmon is said to be calcium-rich as well, which helps with our overall bone health.
16. Sprouts
Adding sprouts to your diet can help boost the overall protein of your meal whilst getting in some essential nutrients.
Popular choices include alfalfa, mung beans, pea sprouts, broccoli sprouts, radish sprouts and fenugreek. Studies have found that sprouting actually increases the protein of sprouted pulses and seeds [7].
17. Tempeh
Made from soybeans, tempeh is another great plant-based protein ideal for vegans or even meatless Mondays.
A great addition to wraps, sandwiches, salads and stir-fries, tempeh is a complete plant-based protein with around 34 grams of protein per cup.
18. Tofu
A staple for anyone wanting a plant-based protein, tofu is a rich source of minerals like iron, calcium and selenium, and half a cup of firm tofu provides 22 grams of protein.
Firm tofu is great in sandwiches, pho, stir-fries and curries, whilst silken tofu can be added to dips and sauces to help boost the protein content.
19. Tuna
One of the true MVPs of high-protein, low-calorie foods is tuna.
With just half a gram of fat, a 113-gram serving of tuna packs 23 grams of protein. And that's not all, as tuna also contains vitamins and minerals like B-complex vitamins, vitamins A and D, and iron.
Canned tuna is a super convenient option and an easy addition to any lunch. It's even good on its own for a high-protein snack. Tuna steaks are also another lean protein option.
20. White fish
Flathead, hoki, snapper, barramundi and whiting all have a lot of protein and a lot less fat compared to other proteins like lean beef or chicken breast. White fish is a great option for those looking to lose weight, as it is very filling when you need to enter a caloric deficit.
Eat them grilled, poached or crumbed to eat essential nutrients like B12, zinc and selenium.
21. Broccoli
It might surprise you to hear that broccoli is actually a great source of protein compared to other vegetables.
Though not high in protein on its own, it’s a great choice when looking at vegetables to add to dishes, as 1 cup of chopped broccoli has almost 2.6 grams of protein.
22. Chia seeds
With 5 grams of protein per ounce (and 138 calories), chia seeds are a high-protein food that can easily be added to smoothies or salads.
They also contain fibre, calcium, omega-3s, and plenty of minerals, from manganese to copper, selenium, iron, and more.
How much fat should you eat?
You may have noticed we highlighted some foods for their low fat content, which begs the question: how many grams of fat can you eat while working towards your weight goal?
There isn't one correct answer to this question — it all depends on your body composition goals and body type.
However, according to the American Academy of Nutrition and Dietetics, unsaturated fats (the healthier kind) should make up 20-35% of your total daily calories, and saturated fats less than 10% [11].
The American Heart Association even goes a step further and suggests limiting saturated fat to less than 6% of daily calories [12].
There you have it. By adding these 22 foods to your everyday eating you can maintain a nutrient-dense diet whilst consuming fewer calories.
Of course, your diet is only a part of the equation if you're on a weight loss journey. If you've been trying to reach your weight loss goals and feel like you need a hand, Juniper’s Weight Reset Program might be just what you need.
Designed by health practitioners and dietitians, it combines clinically proven treatments with ongoing support and health advice to help you form sustainable lifestyle habits that last.
