If you’re looking to lose weight, stabilize blood sugar, and keep hunger at bay, adding the right proteins to your diet can make all the difference. Lean proteins not only help preserve muscle mass but also support metabolism and improve satiety, making it easier to burn fat rather than store it. We asked registered dietitians and health experts to share the best lean proteins that can help you achieve these goals.
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1. Greek Yogurt
Greek yogurt has a lower glycemic index than many other dairy products and sugary snacks, meaning it causes a slower, more gradual rise in blood sugar. This can help prevent sharp spikes and crashes that affect energy and appetite.
"Greek yogurt has higher protein than regular yogurt, which can improve blood sugar control and reduce appetite. It's essential to choose plain, unsweetened varieties to minimize added sugars affecting blood sugar levels," Krutika Nanavati, RDN, tells us.
2. Eggs
Eggs are packed with high-quality protein, which slows the absorption of carbohydrates and helps stabilize blood sugar levels. This can reduce insulin spikes and keep energy steady throughout the day.
"The best high-protein breakfast for fat loss is eggs," nutrition expert Dr. Matt Chalmers tells us. "Whether your goal is to increase muscle mass, which also increases metabolism, or just burn fat, eggs should be a major part of your diet."
3. Wild-Caught Fish
Wild-caught fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which improve insulin sensitivity and reduce inflammation—both key for stable blood sugar.
"We all know that salmon is high in fat, but the omega-3 fatty acids found in it are one of the healthiest fats we can eat. Plus, both fat and protein are key nutrients for weight loss. They keep us satiated for longer, so you don’t end up overeating during the day," Eva De Angelis, a registered dietitian, nutritionist, and writer at Healthcanal.com says.
4. Legumes
Legumes (like lentils, chickpeas, and black beans) are high in fiber and have a low glycemic index. This means they release glucose into your bloodstream slowly, preventing sharp blood sugar spikes. When blood sugar stays stable, insulin levels remain moderate. Since insulin is a hormone that signals the body to store fat, keeping it steady encourages your body to burn fat instead.
"Lean protein sources like legumes can stabilize blood sugar by slowing down gastric emptying and reducing the overall glycemic impact of a meal," Nanavati says. She adds, "Protein keeps you fuller for longer, potentially minimizing unnecessary snacking and calorie intake, which can influence blood sugar levels."
5. Turkey
Turkey is packed with high-quality, lean protein. Protein requires more energy to digest (thermic effect of food) than carbs or fat, meaning your body burns more calories processing it. Protein also preserves lean muscle mass, which boosts your resting metabolic rate—muscle burns more calories than fat, even at rest.
"Turkey is a good source of vitamins B6 and B12, which play crucial roles in energy production, metabolism, and nervous system health," Elizabeth Keller, nutritionist for Well Choices lists, noting that this can be especially helpful for people over 40 as "these vitamins become even more important for maintaining vitality and cognitive function" with age.
6. Quinoa
Quinoa contains all nine essential amino acids, making it a rare plant-based complete protein. Protein takes more energy to digest (thermic effect of food) and helps preserve lean muscle. Since muscle burns more calories at rest, eating quinoa supports a higher metabolic rate, encouraging your body to burn fat rather than store it.
"Quinoa contains antioxidant phytochemicals and is high in vitamins, minerals, protein and fiber. A study by Harvard Public School of Health found that eating a bowl of quinoa daily may reduce the chances of early death risk from cancer, heart disease, respiratory ailments, diabetes, and other chronic diseases by 17 percent," Dr. Ellen Albertson, PhD, RDN, NBC-HWC highlights.
Bottom Line
Incorporating these lean proteins into your meals can help you feel full, maintain energy, and keep blood sugar levels steady—all of which contribute to fat burning instead of storage. Pairing them with fiber-rich vegetables, healthy fats, and whole grains can amplify their benefits, making it easier to reach your health and weight goals in 2026.
