Looking for high protein, low calorie foods that won’t derail your diet? You’re in luck—there’s a whole world of delicious, nutrient-packed options right at your fingertips, whether you’re hitting the grocery store, dining out, or even raiding your own pantry. These foods help you stay full, build muscle, and keep your calorie count in check without sacrificing flavor. From lean meats to plant-based powerhouses, let’s dive into the best picks that’ll make your meals both satisfying and waistline-friendly.
When it comes to high protein, low calorie options, lean meats are the undisputed champs. Chicken breast, turkey, and certain cuts of beef like sirloin or flank steak pack a serious protein punch without loading you down with extra fat. A 3-ounce serving of skinless chicken breast, for example, delivers about 26 grams of protein for just 140 calories. That’s a win-win for muscle building and fat loss. Grilled, baked, or tossed into a stir-fry, these meats are versatile enough to keep your meals exciting while keeping your macros on point.
If you’re a fan of seafood, you’re in for a treat—fish and shellfish are some of the best high protein, low calorie foods out there. White fish like cod, tilapia, and halibut are lean options with around 20 grams of protein per 3-ounce serving and under 100 calories. Shrimp? Even better—a 3-ounce serving has a whopping 18 grams of protein for just 84 calories. And let’s not forget about tuna, whether fresh or canned in water, which is a quick, easy, and budget-friendly way to hit your protein goals without blowing your calorie budget.
Eggs are a classic for a reason—they’re affordable, easy to cook, and loaded with high-quality protein. A whole egg has about 6 grams of protein for 70 calories, but if you’re really watching calories, egg whites are the way to go. One egg white has just 17 calories but still delivers 3.6 grams of protein. Scramble them, make an omelet, or hard-boil a batch for snacks—eggs are a no-brainer for keeping meals protein-packed and low-cal.
Dairy lovers, rejoice—Greek yogurt and cottage cheese are two of the best high protein, low calorie options in the dairy aisle. A single cup of nonfat Greek yogurt can have up to 23 grams of protein for around 130 calories, making it a killer post-workout snack or breakfast base. Cottage cheese is another underrated gem, with about 28 grams of protein per cup (low-fat version) for roughly 160 calories. Add some fruit, nuts, or a drizzle of honey, and you’ve got a satisfying meal that won’t wreck your diet.
Not a meat eater? No problem. Plant-based proteins like lentils, chickpeas, black beans, and edamame are fantastic high protein, low calorie options. A half-cup of cooked lentils has about 9 grams of protein and 115 calories, while the same amount of edamame delivers 11 grams of protein for just 120 calories. Tofu and tempeh are also solid choices, especially if you’re looking for versatile ingredients that can be grilled, stir-fried, or blended into smoothies. Plus, these foods come with fiber, vitamins, and minerals, making them a nutritional powerhouse.
Sometimes, you need a quick fix—and that’s where protein powders and bars come in. Whey, casein, or plant-based protein powders can be mixed into smoothies or oatmeal for an extra protein boost without a ton of calories. Just watch out for added sugars in some brands. Protein bars can be hit or miss, but if you choose wisely (look for ones with at least 15 grams of protein and under 200 calories), they’re a great on-the-go option when you’re too busy to meal prep.
Eating high protein, low calorie doesn’t mean you have to give up flavor or variety. Swap out high-calorie dressings for Greek yogurt-based sauces, use lettuce wraps instead of bread, or top your salads with grilled chicken or shrimp instead of croutons. Small tweaks like these can make a big difference in keeping your meals satisfying without the extra calories.
With so many delicious options available, sticking to a high protein, low calorie diet doesn’t have to feel like a chore. Whether you’re meal prepping, dining out, or just looking for quick snacks, these foods will help you stay on track while keeping your taste buds happy. So next time you’re at the store or scrolling through a menu, keep these picks in mind—your body (and your jeans) will thank you.
