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Are you aiming to shed some pounds quickly? There are certain essential foods that can assist you in reaching your goals. “Here are 7 protein-rich foods that can aid in getting lean within 30 days by enhancing fat loss, maintaining muscle mass, and boosting metabolism. Each food is abundant in high-quality protein, aids in feeling full, and helps to curb cravings,” explains Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.
Lean Beef
The first food is lean beef, including sirloin, tenderloin, and 93% ground beef.
Protein: ~22–26g per 3 oz
Why It’s Beneficial: “Complete protein combined with iron and B12 facilitates muscle recovery and energy metabolism,” states Collingwood. “It’s both satisfying and thermogenic—your body expends more calories during its digestion process.”
Chicken Breast
Chicken breast is another great protein-packed food that will help you lose weight.
Protein: ~26g per 3 oz
Why It’s Beneficial: “It’s low in fat and high in protein—ideal for losing fat without increasing calorie intake,” she mentions. “Try baking or grilling it and enhancing with herbs for taste without added fats.”
Tuna or Salmon
If you like seafood, tuna and salmon are great proteins, either fresh or canned in water.
Protein: ~20–25g per 3 oz
What Makes It Great: “High in protein and omega-3s (especially salmon), which may reduce inflammation and improve fat metabolism,” says Collingwood. “Promotes fullness and supports muscle recovery.”
Eggs
Next up is a favorite breakfast food, eggs, either whole or egg whites.
Protein: 6g per egg; 3.5g per egg white
What Makes It Great: “Complete protein with muscle-building amino acids like leucine,” explains Collingwood. “High satiety with minimal carbs.”
Greek Yogurt
Another breakfast food to load up on is plain Greek yogurt, plain, but stick to non-fat or low-fat.
Protein: ~15–20g per 6 oz
What Makes It Great: “Combines slow-digesting casein and fast-absorbing whey,” Collingwood states. “Great for breakfast or post-workout, helps reduce cravings.”
Low-Fat Cottage Cheese
Low-fat cottage cheese is packed with an unbelievable amount of protein, says Collingwood.
Protein: ~13–15g per ½ cup
What Makes It Great: “High in casein protein, which digests slowly and helps preserve muscle overnight,” Collingwood states. “Low in fat and carbs, very filling.”
Tempeh or Tofu
If you are looking for plant-based protein that packs a punch, eat some tempeh or tofu.
Protein: ~15–20g per 3 oz (tempeh)
What Makes It Great: “Fermented soy offers complete plant protein plus gut benefits,” explains Collingwood. “Low GI, nutrient-dense, supports muscle retention during fat loss.”
