Best high protein low calorie foods for weight loss and muscle building

You are also facing problems with weight loss. This is because the food you are eating is not low in calories.

But to lose weight, you need to eat high-protein, low-calorie foods. The same thing is true for muscle building. To build muscle, you need to eat high-protein, low-calorie foods. So, today in this article, I will tell you some of the best high-protein, low-calorie foods for weight loss and muscle building.

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High protein low calorie foods

for weight loss

Including high protein low calorie foods in your diet will help you lose weight. Protein is well recognised to aid in satiety, which can lower caloric intake overall and promote muscle maintenance when losing weight. Here are some great low-calorie, high-protein foods options:

1. Chicken breast: A lean protein source with few calories is a skinless, boneless piece of chicken.

1 serving of 100g chicken breasts contains:

• Protein: Approximately 31g
• Calories: Approximately 165 calories

2. Turkey Breast: Rich in protein and low in fat, turkey breast is comparable to chicken.

1 serving of 100g turkey breasts contains:

• Protein: Approximately 29g
• Calories: Approximately 135 calories

3. Fish: Opt for lean varieties such as tilapia, haddock, or cod. Although they contain more calories, fatty fish like mackerel and salmon are important sources of omega-3 fatty acids.

1 serving of 100g fish contains:

• Protein: Approximately 20-25g
• Calories: Approximately 90-120 calories

4. Eggs: Packed full of all the necessary amino acids, eggs are a complete protein source. They have comparatively few calories.

1 serving of 3 eggs contains:

• Calories: Approximately 210 calories
• Protein: Approximately 18 grams

5. Greek Yoghurt: Compared to certain normal yoghurts, Greek yoghurt has fewer calories and is higher in protein. Choose the low-fat, plain kind.

100g of plain low fat Greek yogurt contains:

• Calories: Approximately 60-70 calories
• Protein: Approximately 8-9 g

6. Cottage Cheese: If you go for the reduced-fat or fat-free varieties, cottage cheese is a dairy product with a high protein content and fewer calories.

100g of cottage cheese contains:

• Calories: Approximately 60-80 calories 
• Protein: Typically contains around 10-15g

7. Tofu: Tofu is a flexible plant-based protein source that works well in a variety of recipes.

1 serving of 100g tofu contains:

• Calories: Around 144 calorie
• Protein: Roughly 15 grams 

8. Lentils: Packed with fibre and a strong source of plant-based protein, lentils are a satisfying option.

100g of lentils contains:

• Calories: Approximately 116 calories
• Protein: Roughly 9 grams 

9. Beans: Rich in protein and fibre, beans like kidney beans, chickpeas, and black beans help you feel fuller for longer.

100g of beans contains:

• Calories: Approximately 132 calories
• Protein: Roughly 8.7 grams

10. Lean Beef: To obtain a good amount of protein without consuming too many calories, choose lean beef cuts like tenderloin or sirloin.

100g of lean beef contains:

• Calories: Approximately 250 calories
• Protein: Roughly 26 grams

11. Shrimp: Shrimp is a seafood choice that is low in calories and high in protein.

100g of shrimp contains:

• Calories: Approximately 99 calories
• Protein: Roughly 24 grams

12. Quinoa: Compared to many other grains, quinoa is a versatile whole grain with a greater protein content.

100g of quinoa contains:

• Calories: Approximately 120 calories
• Protein: Roughly 4.4 grams

13. Edamame: Edamame, or young soybeans, are a low-calorie, pleasant, and high-protein snack.

100g of Endamame contains:

• Calories: Approximately 122 calories
• Protein: Roughly 11 grams

14. Cauliflower: A low-calorie vegetable, cauliflower can be used to a variety of recipes or used in place of rice.

100g of cauliflower contains:

• Calories: Approximately 25 calories
• Protein: Roughly 1.9 grams

15. Broccoli: Packed with of nutrients, broccoli is a good source of fibre and protein.

100g of broccoli contains:

• Calories: Approximately 31 calories
• Protein: Roughly 2.8 grams

High protein low calorie foods

for muscle building

In order to build muscle, one must consume enough protein and maintain a balanced diet with a enough calorie surplus. The following foods are low in calories and high in protein that can help with muscle building:

1. Chicken Breast: An essential food for gaining muscular mass, chicken breast is lean and packed with protein.

1 serving of 100g chicken breasts contains:

• Protein: Approximately 31g
• Calories: Approximately 165 calories

2. Turkey Breast: Turkey breast is a lean protein source, just like chicken.

1 serving of 100g turkey breasts contains:

• Protein: Approximately 29g
• Calories: Approximately 135 calories

3.Fish: Choose lean fish such as tuna, cod, or tilapia. Healthy fats are also found in fatty fish, such as salmon.

1 serving of 100g fish contains:

• Protein: Approximately 20-25g
• Calories: Approximately 90-120 calories

4. Eggs: The yolks of eggs contain vital minerals and constitute a complete protein supply. To achieve a balance of fats and proteins in your diet, think about consuming entire eggs.

1 serving of 3 eggs contains:

• Calories: Approximately 210 calories
• Protein: Approximately 18 grams

5. Greek Yoghurt: High in protein, Greek yoghurt has the potential to be a beneficial source of probiotics for digestive health.
100g of plain low fat Greek yogurt contains:

• Calories: Approximately 60-70 calories
• Protein: Approximately 8-9 g

7. Cottage Cheese: Rich in casein, which has been shown to aid in muscle repair, cottage cheese is a slow-digesting protein.
100g of cottage cheese contains:

• Calories: Approximately 60-80 calories 
• Protein: Typically contains around 10-15g

8. Lean Beef: For high-quality protein, choose for lean beef cuts like tenderloin or sirloin.
100g of lean beef contains:

• Calories: Approximately 250 calories
• Protein: Roughly 26 grams

9. Tofu: For people on a vegetarian or vegan diet, tofu is a plant-based source of protein.
1 serving of 100g tofu contains:

• Calories: Around 144 calorie
• Protein: Roughly 15 grams 

10. Quinoa: Quinoa offers complex carbohydrates and a complete protein for long-term energy.
100g of quinoa contains:

• Calories: Approximately 120 calories
• Protein: Roughly 4.4 grams

11. Lentils: Rich in fibre and other necessary elements, lentils are a good plant-based source of protein.

100g of lentils contains:

• Calories: Approximately 116 calories
• Protein: Roughly 9 grams 

12. Beans: Rich sources of complex carbs and protein include kidney, black, and chickpeas.
100g of beans contains:

• Calories: Approximately 132 calories
• Protein: Roughly 8.7 grams

13. Edamame: A food high in protein and with a well-balanced nutritional composition, edamame is simply young soybeans.
100g of Endamame contains:

• Calories: Approximately 122 calories
• Protein: Roughly 11 grams

14. Cauliflower: Adding cauliflower to meals might provide extra nutrients as it is a low-calorie veggie.
100g of cauliflower contains:

• Calories: Approximately 25 calories
• Protein: Roughly 1.9 grams

15. Broccoli: Packed full of nutrients and moderately high in protein, broccoli is a vegetable.
100g of broccoli contains:

• Calories: Approximately 31 calories
• Protein: Roughly 2.8 grams

16. Low-Fat Dairy: For healthy bones, low-fat or fat-free milk, cheese, and yoghurt give both calcium and protein.

100g of low fat dairy products contains:

• Calories: Approximately 42-50 calories
• Protein: Roughly 3.4-3.5 grams

High protein low calorie

Indian foods

1. Grilled Chicken Breast

This lean protein source is not only delicious but also low in calories. Grilled to perfection. Ideal for muscle-building and weight management.

100g of grilled chicken breast contains:

• Protein: Approximately 31g
• Calories: Approximately 165 calories

2. Tofu (Paneer)

Tofu, or paneer in Indian cuisine, is a versatile plant-based protein. it's a nutritious option for vegetarians and those seeking a meat alternative.

100g of tofu contains:

• Calories: Approximately 144 calories
• Protein: Roughly 15 grams

3. Lentils (Dal)

Dal, a staple in Indian diets, is rich in protein and fiber. Lentils are not only nutritious but also an excellent source of energy.

100g of lentils contains:

• Calories: Approximately 116 calories
• Protein: Roughly 9 grams

4. Chickpeas (Chana)

Chickpeas, or chana, are nutrient-dense legumes. they are a filling and protein-packed addition to various dishes.

100g of chickpeas contains:

• Calories: Approximately 164 calories
• Protein: Roughly 8.9 grams

5. Grilled Fish

Grilled fish is a delectable and healthy option. it's a great choice for those aiming to incorporate more omega-3 fatty acids and lean protein into their diet.

100g of grilled Fish contains:

• Calories: Approximately 90-100 calories
• Protein: Roughly 20-25 grams (varies based on the type of fish)

6. Egg Whites

Egg whites are a low-calorie, high-protein option. they're a versatile ingredient for omelets, scrambles, or as a protein boost in various recipes.

100g of egg whites contains:

• Calories: Approximately 52 calories
• Protein: Roughly 11 grams

7. Spinach (Palak)

Spinach, or palak, is a nutrient-rich leafy green. it's an excellent source of vitamins and minerals, perfect for salads or sautéed dishes.

100g of spinach contains:

• Calories: Approximately 23 calories
• Protein: Roughly 2.9 grams

8. Cauliflower (Gobi)

Cauliflower, or gobi, is a low-calorie vegetable. it's a versatile ingredient that can be roasted, steamed, or used in low-carb alternatives.

100g of cauliflower contains:

• Calories: Approximately 25 calories
• Protein: Roughly 1.9 grams

9. Low-Fat Greek Yogurt

Low-fat Greek yogurt is a creamy and protein-packed dairy option. It's a delicious snack or addition to smoothies for a protein boost.

100g of low fat Greek yogurt contains:

• Calories: Approximately 59 calories
• Protein: Roughly 10 grams

10. Mushrooms

Mushrooms are a low-calorie and nutrient-dense food. they're a flavorful addition to various dishes and provide essential vitamins and minerals.

100g of mushrooms contains:

• Calories: Approximately 22 calories
• Protein: Roughly 3.1 grams

Frequently Asked Questions

How to get 150g of protein a day?

For completing 150g of protein a day you need to add these foods in your diet:

5 eggs : 30g protein

100g chicken breasts: 31g protein 

100g of Tofu: 15g protein 

100g of Lentils: 9g protein 

100g fish: 20g Protein 

100g of Turkey Breast: 29g protein 

200g of Greek yogurt: 18g protein 

These foods will give you Approximately 150g of protein in a day.

How can I increase my protein intake without calories?

For increasing your protein intake without calories you need to add lean sources of protein in your diet like: Lean beef, chicken breasts, egg whites, fish, low fat dairy products, turkey breasts, lentils etc.

What food has the highest protein but lowest calories?

Chicken breast, turkey breast, fish (cod or tilapia), egg whites, non-fat Greek yogurt, lentils, and tofu are excellent choices for high-protein, low-calorie foods. These options offer nutritional benefits while supporting a balanced diet.

Which protein food is best for weight loss?

Protein-rich foods can aid weight loss by promoting feelings of fullness and supporting muscle maintenance. Options like lean meats (chicken, turkey), fish, eggs, low-fat dairy, legumes, and tofu are beneficial. Incorporating a variety of protein sources into a balanced diet, coupled with exercise, contributes to effective and sustainable weight loss.

How many eggs is 30 grams protein?

Five eggs is 30 grams of protein. 1 whole egg provides 6g of protein so 5×6=30g of protein

Conclusion

For losing weight and building muscle, you need to eat high-protein and low-calorie foods. To lose weight and build muscle, you need to eat more protein but fewer calories. I have mentioned some high-protein, low-calorie foods that are best for losing weight and building muscle. So, if you want to lose weight or build muscle, then add these foods to your diet.