Healthy and Satisfying High-Protein, Low-Fat Foods

A diet that contains high-protein, low-fat foods is certain to help with controlling weight and reducing hunger pains.

High protein black beans

Aim to avoid high-protein foods rich in saturated fats like full-fat cheese and fatty meats because they are quite unhealthy. A typical low-fat food is defined as those with 3 grams or less of fat per serving.


Chicken is a versatile and nutritional choice that should be included in any list of high-protein, low-fat foods. With chicken it benefits to avoid the dark meat and ensure the skin is removed.

Eat chicken baked, roasted, or broiled for the best nutritional value. If frying chicken make sure to use olive oil or canola. A 4 ounce serving of chicken has 5.2 grams of fat, 35.9 gram of protein, and 194 calories.

Dairy Products (Fat-Free)

Fat-free dairy products like yogurt, cheese, and milk are perfect sources of protein and calcium. A mineral like calcium is critical for maintaining and building strong bones. Avoid full-fat dairy products that include a high concentration of saturated and unhealthy fats. Cottage cheese is low in calcium and fat-free, but a great choice for protein.

Low-fat, high-protein snacks include cottage cheese with tomatoes, rolled cheese and ham, or Greek yogurt and sliced cucumber. A ½ cup serving of low-fat cottage cheese has 1.2 grams of fat, 16.7 grams of protein, and 93 calories.

Egg Whites

Egg whites are cholesterol-free, fat-free, and high in protein. A large-sized egg includes about 18 calories and provides 3.4 grams of protein. By including the egg yolk, the figures change to 5.2 grams of fat and 53 calories. A great salad topping or portable snack is the hard-boiled eggs. A low-fat, high-protein salad can comprise of sliced hard-boiled eggs combined with dill, onion powder, pepper, and fat-free Greek yogurt. A healthy breakfast can comprise of scrambled eggs and spinach.

Legumes, lentils, and peas

Legumes, lentils, and peas are low-fat offer a low-fat source of potassium, dietary fiber, and protein. Even though it isn’t possible to get the full intake of amino acids for legumes (or beans), it is quite easy to add grains to the diet to give the body the desired intake. Common choices include brown rice and black beans, barley and split-pea soup, or hummus and whole-wheat pita.

  • Black beans (and most other beans for that matter) are perfect sources of fiber and protein and contain minimal fat. Cooked black beans are highly versatile and quick and simple to add to virtually any dish. A ½ cup of black beans (cooked) contains about .5 grams of fat, 7.2 gram of protein, and 112 calories.
  • Soybeans are a perfect addition to a salad or a light lunch. By combing the soybeans with a selection of other vegetables, it is possible to prepare a healthy and well-balanced meal. A ½ cup of soybeans (cooked) contains 5.7 grams of fat, 11.4 grams of protein, and 128 calories.


Canned tuna, cod, sole, flounder, and shellfish can provide 18-27 grams of protein in a 3 ounce serving. Seafood also includes nutrients like zinc, vitamin B-12, and iron. A low-fat, high-protein dish can include a shrimp-based stir fry with vegetables (broccoli, Brussels sprouts, etc.). Alternatively, cod baked with garlic, pepper, and lime juice.

Salmon (Wild Caught)

Wild caught salmon is perfect for not only offering low fat and protein value, but also has extra nutritional value. Salmon is loaded with essential fatty acids (omega 3 and 6) which is vital for a healthy lifestyle yet cannot be produced by the body.

A 3 ounce serving of salmon contains 5.3 grams of fat, 16.8 grams of protein, and 122 calories. Wild caught salmon is preferred against farmed salmon because of the artificial extras that are added to the feed in captivity.

Value of carbohydrates

Avoid eliminating carbs completely from the diet. While it is possible to cut the carbohydrate intake to make it easier to up the proteins, carbs are still able to offer several nutritional benefits for the health. Carbs like fiber-rich foods and whole grains help to fuel the body and critical for virtually all metabolic practices, such as muscle repair and growth. But ensure high-sugar and processes foods are eliminated.

Warning: A high-protein diet might not be appropriate for those with kidney or liver dysfunction.

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