1. Greek Yoghurt
Greek yoghurt is a powerhouse of nutrition, packed with lean protein and fewer calories. A single cup offers around 20 grams of protein but only 100-150 calories (depending on the variety). It’s a versatile option—top it with fresh fruits or seeds for added nutrition. Studies suggest that dairy-based protein can help in weight management and muscle building, making it a must-have for anyone on a low-calorie high-protein diet.
2. Lentils
Looking for plant-based protein low-calorie options? Lentils are an incredible choice. One cup of cooked lentils provides approximately 18 grams of protein and just 230 calories. They’re not only rich in protein but also high in fibre, which helps with digestion and keeps you satisfied for hours. Lentils are great for vegetarians and vegans aiming to incorporate healthy high-protein foods into their diet.
3. Eggs
Eggs are the ultimate natural protein sources with low calories. A large egg has about 6 grams of protein and only 70 calories, making it a perfect choice for breakfast or snacks. They’re also rich in essential amino acids, which your body needs for muscle recovery and overall health. Research indicates that eating eggs for breakfast can curb hunger later in the day, supporting weight loss and energy management.
4. Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it a fantastic option for those seeking superfoods for weight control. A cup of cooked quinoa offers 8 grams of protein and just 220 calories. Plus, it’s gluten-free and packed with magnesium, iron, and fibre. Pair quinoa with your favourite protein-packed vegetables for a wholesome meal that fits perfectly into a low-calorie high-protein diet.
5. Almonds
Almonds are not just a snack; they’re one of the best nuts for protein. A handful (about 28 grams) contains 6 grams of protein and roughly 160 calories. While slightly higher in calories compared to other options, almonds are loaded with healthy fats, which help you stay full. These nuts are excellent for anyone focusing on protein for muscle building and weight management.
Why These Superfoods Matter
Including these lean protein superfoods in your diet doesn’t just support weight loss—it enhances overall fitness. Protein boosts your metabolism and provides an energy boost, while low-calorie options help maintain your daily calorie deficit. Whether you’re doing yoga, strength training, or simply looking for healthier meal choices, these foods are excellent companions.
Small Steps, Big Gains
Begin by adding one or two of these low-calorie foods with high protein to your daily meals. Whether you sprinkle almonds on your Greek yoghurt or swap rice for quinoa, these changes can transform your health.
Looking to start your fitness journey? Search for “yoga classes near me” to find the best yoga studios near you or explore diets that fit your lifestyle today!