A diet rich in protein
Consuming 1 to 1.5 grams of protein per kilogram of body weight per day is the goal of a high-protein diet.
A qualified dietitian should ideally determine the appropriate protein intake for you, as this might vary based on factors like age, gender, health, and degree of activity.
If a high-protein diet is followed by muscle-building activities, it can be a strategy for both weight loss and muscle growth.
1. Lean Meats (High Protein, Low Fat)
| Food | Protein (per 100g) | Calories (per 100g) | Best for |
|---|---|---|---|
| Chicken Breast | 31g | 165 kcal | Muscle building, fat loss |
| Turkey Breast | 29g | 135 kcal | Leaner than chicken, lower fat |
| Lean Beef (Sirloin, Tenderloin) | 26g | 200 kcal | Iron-rich, good for metabolism |
| Bison Meat | 28g | 140 kcal | Leaner alternative to beef |
💡 Tip: Choose grilled, baked, or boiled meat over fried options to minimize calories.
2. Seafood & Fish (Lean Protein + Omega-3)
| Food | Protein (per 100g) | Calories (per 100g) | Best for |
|---|---|---|---|
| Salmon | 25g | 208 kcal | High omega-3, anti-inflammatory |
| Tuna | 29g | 130 kcal | Low-fat, great for muscle repair |
| Cod | 18g | 90 kcal | Lean, low-calorie fish |
| Shrimp | 20g | 85 kcal | Low-calorie, iodine-rich |
| Scallops | 24g | 110 kcal | High-protein seafood |
💡 Tip: Eat grilled or steamed fish to preserve nutrients and avoid excess calories from oil.
3. Eggs (Best Budget-Friendly Protein)
An average-sized egg contains about 6–7 grams of protein.
Both the egg white and egg yolk contain protein.
In addition to their remarkable protein level, eggs are low in calories, high in nutrients, and suitable for weight loss if you’re thinking about it.
| Food | Protein (per 100g) | Calories (per 100g) | Best for |
|---|---|---|---|
| Whole Eggs | 13g | 143 kcal | Balanced protein & fats |
| Egg Whites | 11g | 52 kcal | Pure protein, no fat |
💡 Tip: Boil or scramble eggs with minimal oil for a healthy meal.