8 Best High-Protein, Low-Calorie Food Choices That You’ll Enjoy This Summer!

In our increasingly health-conscious society, many individuals are turning to high-protein, low-calorie foods to manage weight and improve overall well-being. These diets prioritise reducing calorie intake while ensuring essential nutrients are still obtained for proper body functions.  

Packed with protein vital for muscle repair and overall body function, these foods are a top choice for weight management. Protein is not just any nutrient; it is the cornerstone of a healthy lifestyle, supporting tissue repair and immune function and even enhancing hair, skin, and nails. Moreover, these foods keep hunger at bay for extended periods, curbing cravings and helping you avoid unhealthy snacks. With options ranging from lean meats and fish to legumes and vegetables, many delicious, nutritious choices support your health goals and leave you feeling fantastic.   

In this blog, you will discover 8 best high-protein, low-calorie foods which can be seamlessly integrated into your fitness diet plan. We'll also elucidate the benefits of a high-protein, low-calorie diet so that you can make informed choices. Keep reading the blog to discover more!    

Table of Contents 

1. What Food Is High In Protein But Low In Calories?  

2. How Can I Get More Protein Without Calories?  

3. How Do You Get 150g Of Protein A Day? 

4. Dietitian’s Recommendation  

5. The Final Say 

6. FAQs 

7. References  

What Food Is High In Protein But Low In Calories?  

Following are certain examples of high-protein, low-calorie food:  

Also Read: Protein Diet Plan For Weight Loss And Get Results 

How Can I Get More Protein Without Calories?  

Boosting your protein intake without packing on extra calories is possible with some smart dietary choices backed by science:  

1. Choose Lean Proteins 

Opt for lean protein sources that are low in fat but high in protein. These include skinless poultry, lean cuts of meat, fish, tofu, and low-fat dairy products such as Greek yoghurt and cottage cheese. By selecting lean proteins, you get the muscle-building benefits of protein without excess calories from fat.    

2. Include Plant-Based Proteins 

Plant-based protein sources are typically lower in calories than animal-based ones. Incorporate foods like lentils, chickpeas, black beans, quinoa, and green peas into your meals to increase protein intake without a calorie overload. These plant-based proteins offer essential amino acids, essential nutrients, and fibre for overall health.    

3. Opting for Low-Fat Dairy 

Regarding dairy products, choose low-fat or non-fat varieties to keep calorie intake in check while still benefiting from the protein they offer. Non-fat Greek yoghurt, for example, provides a hefty dose of protein with minimal calories, making it a smart choice for supporting muscle repair and growth.  

4. Consider Egg Whites 

Egg whites are a prime example of a low-calorie, high-protein food. They contain no fat but are rich in essential amino acids, making them a valuable addition to your diet for muscle maintenance and repair. Incorporate egg whites into your meals to increase protein intake without adding extra calories.  

5. Mind Your Portions 

Be mindful of portion sizes to prevent overconsumption of calories. Even low-calorie, high-protein foods can increase calorie intake if mainly eaten. Pay attention to serving sizes and practice mindful eating to ensure you get enough protein without going overboard with calories.  

Also Read: Protein And Fibre-Rich Foods For Weight Loss 

6. Select Whole Foods 

Whenever possible, prioritise whole foods over processed options. Whole foods provide protein and essential vitamins, minerals, and fibre, contributing to overall health and helping you feel full and satisfied without excess calories.   

7. Snack Smart 

Choose high-protein snacks to curb hunger between meals without adding too many calories. Options like nuts, Greek yoghurt with fruit, turkey chicken slices, and cottage cheese provide a protein boost to keep you feeling full and energised without weighing you down with extra calories.  

How Do You Get 150 G Of Protein A Day?  

It is not required to incorporate 150 g of protein daily for a 6 ft adult man who weighs 80 kg and engages in moderate physical activity. However, adding 1.5 g of protein per kg of body weight is essential for an athlete.     

1. Include Protein With Every Meal 

Ensure each meal contains a good source of protein, like eggs or Greek yoghurt for breakfast, grilled chicken or tofu for lunch, and fish for dinner. Protein is crucial for building and repairing tissues in our bodies, like muscles, and having it throughout the day ensures our muscles get the support they need.  

2. Choose Protein-Rich Snacks 

Snack on foods high in protein between meals, such as nuts, protein bars, cottage cheese, or turkey slices. These snacks help keep you feeling full and provide sustained energy. Protein also helps regulate blood sugar levels, preventing spikes and crashes in energy.  

3. Prioritise Protein-Packed Foods 

Focus on foods known for their protein content, such as chicken breast, fish, tofu, eggs, Greek yoghurt, lentils, or quinoa. Protein is made up of amino acids, which are the building blocks of our bodies. Including various protein sources ensures we get all the essential amino acids we need for optimal health.  

Also Read: High-Protein Diet For Weight Loss: Meal Plan And Top Food 

4. Spread Protein Intake Throughout The Day 

Instead of consuming all your protein in one or two meals, spread it evenly throughout the day. This approach maximises muscle protein synthesis, essential for muscle growth and repair. It also helps keep us satisfied and prevents overeating later in the day.  

5. Consider Supplements If Necessary 

If you struggle to meet your protein needs through food alone, protein supplements like protein powder can be helpful. Protein supplements are convenient and provide a concentrated source of protein. However, choosing high-quality supplements with minimal added sugars and fats is essential.  

6. Adjust To Your Individual Needs 

Protein needs vary based on age, weight, activity level, and fitness goals. Consulting with a nutritionist or dietitian can help you determine the right amount of protein for your specific needs and lifestyle.   

Also Read: Weight Loss Journey With High Protein And Zero-Carb 

Dietitian’s Recommendation 

As a dietitian, I would advise including lean protein sources, such as chicken breast, fish, tofu, and legumes, in their high-protein and low-calorie foods list, as they provide the necessary building blocks for muscle repair and growth without excessive calorie intake.  

Additionally, emphasising nutrient-dense options like vegetables ensures that individuals receive essential vitamins, minerals, and antioxidants alongside their protein intake. Focusing on high-protein, low-calorie foods can promote satiety, enhance metabolism, and support long-term health goals such as weight loss or maintenance.   

-Dt. Aditi Upadhyay 

The Final Say 

Now, you must understand all the benefits of a high-protein, low-calorie diet. High-protein, low-calorie foods offer a winning combination of nutritional benefits that can support various health and wellness goals. These foods provide essential nutrients while helping to manage weight and promote satiety.  

By incorporating lean proteins, such as chicken breast, fish, tofu, and legumes, into our diets, we can fuel our bodies with the necessary building blocks for muscle repair and growth while keeping calorie intake in check. Additionally, prioritising nutrient-dense options like vegetables ensures we receive vital vitamins, minerals, and antioxidants alongside our protein.   

FAQs 

1. Can you suggest some high-protein, low-calorie foods for breakfast? 

Consider options like Greek yoghurt topped with berries or an egg white omelette with spinach for a high-protein, low-calorie breakfast. Both choices are packed with protein to kickstart your day without weighing you down. 

2. What are the best high-protein, low-calorie foods for lunch?  

When it comes to a satisfying lunch that is both high in protein and low in calories, consider a plate of tandoori chicken salad with crisp lettuce, cucumbers, and tomatoes, drizzled with a tangy mint-yoghurt dressing. Another option is a paneer tikka wrap filled with grilled paneer, onions, and colourful bell peppers wrapped in whole wheat roti. 

3. Name some high-protein, low-calorie foods in veg diet.  

If you are exploring vegetarian options for high-protein, low-calorie meals, Indian cuisine offers plenty of choices. You might enjoy a bowl of dal palak (lentil spinach soup) for a hearty protein and fibre or indulge in a plate of tawa paneer tikka cooked with onions and spices for a flavorful and satisfying meal.  

4. Which high-protein, low-calorie foods can get me fast results for weight loss?