12 High-Protein, Low-Calorie Foods That Help You Lose Weight and Build Muscle

Description: 

Discover 12 high-protein, low-calorie foods that fuel muscle growth, support fat loss, and keep you feeling full without extra calories.

Introduction

If your goal is to lose fat while building lean muscle, high-protein, low-calorie foods are your best friend. Protein not only keeps you full but also supports muscle recovery and metabolism. The key is choosing sources that are rich in nutrients yet low in calories. Here are 12 high-protein, low-calorie foods recommended by nutrition experts and fitness coaches to help you achieve your goals.

Packed with lean protein and minimal fat, fish is a top choice for muscle building and weight loss. It’s versatile and can be grilled, baked, or stir-fried.

2. Greek Yogurt – Creamy and Protein-Rich

Greek yogurt is rich in protein, probiotics, and calcium. Choose unsweetened versions to keep sugar intake low while getting maximum benefits.

3. Egg Whites – Pure Protein Power

Egg whites are almost entirely protein with virtually no fat. They’re great for omelets, scrambles, or mixing into smoothies for an extra protein boost.

4. Lentils – Plant-Based Protein Source

Lentils are not only high in protein but also rich in fiber, making them perfect for keeping you full longer while supporting gut health.

5. Tofu – Versatile Vegan Protein

Tofu absorbs flavors well and provides plant-based protein without high calorie content. It’s ideal for stir-fries, soups, and even smoothies.

6. Salmon – Protein with Healthy Fats

Salmon offers protein along with omega-3 fatty acids, which help reduce inflammation and support heart health. Grill or bake for a satisfying meal.

7. Cottage Cheese – Slow-Digesting Protein

Low-fat cottage cheese provides casein protein, which digests slowly, keeping you full for hours and supporting muscle recovery overnight.

8. Turkey Breast – Lean and Flavorful

Like chicken breast, turkey breast is lean and high in protein. It’s great for sandwiches, salads, or roasted meals.

9. Edamame – Protein-Packed Snack

These young soybeans are high in protein and fiber, making them a perfect plant-based snack to curb hunger between meals.

10. Shrimp – Low-Calorie Seafood Option

Shrimp is low in calories but high in protein, making it perfect for stir-fries, salads, and pasta dishes without adding excess calories.

11. Quinoa – The Protein-Rich Grain

Unlike most grains, quinoa is a complete protein containing all nine essential amino acids. It’s great as a base for salads or as a side dish.

12. Protein Powder – Convenient Muscle Fuel

When you’re short on time, a high-quality protein powder can help you meet your daily protein needs without adding too many calories.

Conclusion

By adding these 12 high-protein, low-calorie foods into your daily meals, you can support both weight loss and muscle growth without feeling hungry or deprived. From lean meats to plant-based options, there’s a choice for every diet and lifestyle.