A well balanced diet for weight loss is one which incorporates an array of healthy fats, protein, and carbohydrates to fuel the body without depriving it of the nutrients needed to lose weight. Protein is one of the primary foods that should be prioritized within any diet as it can help to boost your metabolism, keep you full for longer, and feed your muscles to grow stronger while burning fat. If you need some inspiration as to the best protein sources to eat each day for improved weight loss, these are the four that health experts recommend will keep you full and satisfied with a variety of preparation methods available so you never get bored of your diet.
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Fish
Packed with omega-3’s and an array of vitamins, fish is a great source of protein for weight loss. Not only is it light so you won’t feel bogged down after a meal, but it can also come in a number of forms, from cod to tilapia, so you have room to experiment with your palate while losing weight. “Most white-fleshed fish are super lean and excellent protein sources, providing under 3 grams of fat, around 20–25 grams of protein and 85–130 calories per 3.5-ounce (100-gram) plain, cooked serving,” explains Healthline. However, fish should not be eaten daily as they contain large amounts of mercury which can be potentially dangerous to the body, so keeping it to twice a week will allow you the best results.
Beans & Lentils
If you’re looking for a plant-based protein source, lentils and beans can provide ample nutrients without relying on meat in your diet. Lentils offer about 116 calories and 9g of protein per 100g , while lima beans contain 21g of protein per 100g cooked. Not sure how to incorporate more beans into your diet? Lentils can be cooked and added to red sauce for the perfect pasta topping with a little more density. Additionally, black beans make a great protein source for taco salads and even chili recipes if you choose to forgo meat.
Chicken Breast
Chicken is the ideal source of lean protein, making it the perfect staple to your weight loss meal plan. According to Healthline, “The breast is the leanest part. Three ounces (85 grams) of roasted, skinless chicken breast will provide you about 27 grams of protein and 140 calories.” Low in calories and high in protein, pairing chicken with a veggie and complex carb source is one of the best meals to integrate into your diet for easy weight loss.
Tofu
Another protein source which does not rely on animal products, tofu is great for plant-based and carnivorous diets alike. Verywell Fit explains, “Tofu is an excellent source of protein, with 14 grams per serving. Since tofu is a complete protein (which means it contains 9 of the essential amino acids required by the diet) it can be used as a substitute in recipes that call for meat.” The primary ingredient in tofu is soy which is a common allergen so opt for beans if this is the case. However, this low calorie protein source can be used in a variety of meals and is easily crumbled, baked, and even breaded to fill the place of meat in your diet with many of the same weight loss benefits.
