Moving towards a high protein low calorie food lifestyle can help with both weight loss and toning goals (1). Having a more balanced lifestyle is becoming increasingly important where nutritional benefits & the functional aspects of foods are taking centre stage in shopper’s lives.
It’s not uncommon knowledge that a high protein, low calorie food diet is important to feel good after a main meal as well as it being a good support system for those with active lifestyles. It’s becoming harder to understand what foods to eat and what benefits those foods really offer to us – sticking to a chicken, veg and rice routine just doesn’t cut it anymore! So, what other high protein, low calorie foods are out there?
We’ve put together a list of some of our favourite high protein, low calorie foods to help you break free from your food fatigue and add some excitement and variety to your meal planning!
We’ve broken our list into categories:
- Red Meats
Whether you’re a meat-eater, meat-reducer or a vegetarian, we’ve got the best options for your food needs below.
I’m sure this doesn’t come as a surprise. Check it out, one cup of these leafy greens has nearly as much protein as a hard-boiled egg—for half the calories with one cup holding 5g protein and only 41 calories! We love mixing spinach into soups and veggie stir-fries, or simply steaming it on the side of our favourite meat or fish. It’s a super cost-effective way to add a high protein, low-calorie food into your diet!
2. Plain Greek Yoghurt
A 6-ounce (170-gram) serving of Greek yogurt packs 15–20 grams of protein (2). It’s also thicker and creamier than other yoghurts making it a versatile staple in the kitchen when looking for a high protein, low calorie addition to your favourite dishes.
Non-fat/0% fat Greek yogurts are a great option for those looking for lower fat/calorie options. Perfect for breakfast, topped with fruits and granola, or added to tomato-based sauces to make them deliciously creamy!
3. 100% Beef Biltong
Biltong is a tasty beef snack that’s full of flavour and protein. No matter what you’re doing, biltong is the perfect healthy snack to see you through the day and is a fantastic high-protein low calorie food to choose for a snack!
Why not try our two tasty flavours, Red Chilli & Cracked Black Pepper? Not only is our Biltong made with 100% beef – it is packed with 13g of protein and less than 75 kcals per pack! Beef Biltong is also really versatile – pop them on top of your scrambled eggs for some extra flavour or on top of your favourite soup for extra texture and a flavour kick!
What a surprise! 1 cup of lentils has the protein of three eggs, with less than one gram of fat! (1) Are these not the perfect high protein, low calorie food that we may not have thought of? We think so! They’re super versatile too; pop them into your favourite curry or soup to add another texture or cook them in your favourite stock and serve as a side dish.
Quinoa is a popular one on the list of high-protein, low calorie foods because it’s also gluten-free, vegetarian and low in fat (3). For every cooked cup, Quinoa has up to 8 grams of protein, making it an excellent side dish to any meal.
Quinoa is also a great one to mix into salads, both hot and cold, as well as creating exciting stuffings to use with butternut squash or similar – try this one from BBC Good Food.