High Protein Low Calorie Foods: Complete List for Weight Loss

Chicken breast is the classic choice, with 31 grams of protein in 100 grams for just 165 calories. Turkey breast has a similar profile, containing slightly more protein and can be even leaner. White fish like cod, tilapia, or hake contain 80-90 calories per 100 grams with 18-20 grams of protein. Crab, shrimp, and other seafood are extremely low calorie, with 20+ grams of protein under 100 calories. Low-fat cottage cheese and Greek yogurt are also excellent choices, where 100 grams provides about 10-15 grams of protein with 50-100 calories.

Tofu is an excellent choice, with 8 grams of protein in 100 grams for about 76 calories. Tempeh is more protein-dense, with 19 grams of protein in 100 grams for 193 calories, a better ratio than many meats. Lentils and other legumes are good protein sources, but they also contain carbohydrates, making them less low-calorie. Green peas are surprisingly good, with 5 grams of protein in 100 grams for 81 calories. Plant-based protein powders like pea or rice protein provide concentrated protein with few calories if you can't get enough from whole foods.

Build your meals around high protein low calorie sources, leaving more room for carbohydrates and vegetables. Add 20-30 grams of protein from these sources to every meal, which helps maintain satiety. Combine them with low calorie density vegetables so you can eat large plates with few calories. Avoid excessive processing and breading because it changes the calorie content. The GetFIT App recipes are optimized for these ingredients to get maximum protein with minimal calorie intake.

Cooking method can dramatically change calorie content, so choose methods without added fat. Grilling, baking, steaming, or boiling are all good choices that don't add extra calories. If you use oil, measure precisely because one tablespoon of oil is 120 calories, which can ruin the low-calorie advantage. Spices, lemon, vinegar, and mustard are low-calorie flavorings, while creamy sauces quickly increase calories. For eggs, choose egg whites instead of whole eggs if you want extremely low calories, though whole eggs are more nutrient-dense.

Your daily protein needs are between 1.6-2.2 grams per kilogram of body weight, depending on whether weight loss or muscle building is the goal. For a 154-pound person, this means 112-154 grams of protein daily. If you only get it from high protein low calorie sources, this represents about 500-700 calories from protein. From your remaining calorie budget, consume carbohydrates, healthy fats, and vegetables for a balanced diet. Don't fall into the trap of only eating these, because micronutrients and fats are also important for health.