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Everyone understands that your diet plays a crucial role in weight loss, but it’s not only about eliminating foods—it’s also about incorporating the right foods that bolster your health objectives. When it comes to shedding a few pounds, protein is your ally. It helps reduce hunger, speeds up metabolism, and maintains muscle mass—all crucial elements for long-term fat loss. However, not every protein-rich food is identical. To assist you in making better choices, we reached out to registered dietitians for their recommended high-protein options that aid weight loss. Here are the top seven essentials.
Roasted Edamame
Nutrition: per serving ⅓ cup
Calories: 130
Fat: 5g (Saturated fat: .5g)
Sodium: 140mg
Carbs: 9g (Fiber: 6g , Sugar: 1g)
Protein: 14g
Roasted edamame offers a satisfying crunch and savory taste, loaded with protein and fiber that help fend off hunger until your next meal. “Its crunchy texture and savory flavor can truly help curb your cravings,” states Dr. Qianzhi Jiang, RDN, LDN, a family dietitian and owner of The Nutrition Changer.
Tuna Packets
Nutrition: per serving 1 packet
Calories: 80
Fat: 1g (Saturated fat: 0g)
Sodium: 340mg
Carbs: 1g (Fiber: 0g , Sugar: <1g)
Protein: 16g
Tuna packets are perfect for on-the-go consumption, whether paired with crackers or eaten solo for a protein boost. “There’s no need for a can opener, and tuna packets are shelf-stable, so you can stash one in your gym bag, desk drawer, or even your car’s glove compartment for emergency hunger relief,” says Bess Berger, RDN, founder of Nutrition by Bess, who specializes in PCOS and menopause.
Cheese + Meat Snack Packs
Nutrition: per serving 1 snack pack
Calories: 310
Fat: 11-22g (Saturated fat: 5-9g)
Sodium: 280mg
Carbs: 9g (Fiber: 1g , Sugar: 2g)
Protein: 15-16g
Cheese and meat snack packs deliver a nice amount of protein and are tasty. There’s different brands you can find, but Berger recommends the snack packs due to portion control and easy to take with you on the road. “You get just enough protein and fat to feel satisfied, without the calorie bomb,” she says. “Plus, it’s balanced: cheese gives you calcium and slow-digesting fat, while the meat pumps up the protein. Together, they curb cravings and keep your hands out of the chip bag.”
Bumble Bee Wild Caught Skinless & Boneless Pink Salmon Pouch
Nutrition: per serving 1 pouch
Calories: 160
Fat: 3.5g (Saturated fat: 1g)
Sodium: 470mg
Carbs: 0g (Fiber: 0g , Sugar: 0g)
Protein: 29g
Talk about a powerful protein punch with zero effort–the Bumble Bee Wild Caught Skinless & Boneless Pink Salmon Pouch is a powerhouse of nutrition and Berger loves the amount of essential goodness. “It even sneaks vitamin D, potassium, and B12,” she says. “The protein leads to fullness and that leads to less snack attacks. Plus, omega-3s keep your metabolism humming and help battle inflammation.” She adds, “This salmon pouch is portable, shelf-stable, and keeps your diet both high-protein and flavor-forward with minimal prep. Just peel, eat, and glow.”
Good Culture Classic Simply Cottage Cheese
Nutrition: per serving ½ cup
Calories: 80
Fat: 2.5g (Saturated fat: 1.5g)
Sodium: 340mg
Carbs: 3g (Fiber: 0g , Sugar: 3g)
Protein: 14g
Whether you like it topped with fruit, paired with crackers, or plain, cottage cheese is a delicious snack that’s loaded with protein. The one Berger suggests is Good Culture Classic Simply Low-Fat Classic (2% milkfat) “It’s high-protein, low-calorie, packed with gut-loving probiotics, and texturally creamy.”
Chobani Plain Non-Fat Greek Yogurt
Nutrition: per serving .75 cup
Calories: 90
Fat: 0g (Saturated fat: 0g)
Sodium: 65mg
Carbs: 6g (Fiber: 0g , Sugar: 6g)
Protein: 16g
Greek yogurt is beloved by health experts for good reasons. It’s high in protein, low in calories and helps keep you full longer. Berger recommends Chobani Plain Non-Fat Greek Yogurt because of the “probiotics that keep the gut party going strong. She says, “Greek yogurt is protein-dense and naturally creamy without the fat or added sweeteners. It’s got probiotics, calcium, and B-vitamins covered. Altogether it’s a low-calorie, high-protein, and gut-friendly homerun.”
Salmon Jerky
Nutrition: per serving 2 oz
Calories: 210
Fat: 7g (Saturated fat: 1g)
Sodium: 720mg
Carbs: 5g (Fiber: 0g , Sugar: 2g)
Protein: 31g
Salmon jerky like Fable Fish, a responsibly sourced Alaskan company, is high in protein and can crush your food cravings, keeping you away from reaching for junk food because you’re hungry. “Salmon fish jerky can also provide unsaturated fatty acids, which are recommended as part of an overall balanced diet to lower inflammation levels,” says Dr. Jiang. “This can better help you manage food cravings in the long run.”
