This post, originally titled Top 9 Best Protein Sources For Weight Loss, was originally published in 2018 and has been completely updated in May 2023.
As you can tell, I’ve added some additional protein sources to help get you through your weight loss journey!
Are you looking for protein sources for your weight loss?
Did you know how important protein is when you’re losing weight?
Especially if you’re weightlifting.
And p.s., if you’re trying to lose weight, you need to be lifting weights!
When I started my current weight loss journey I never even thought about how much protein I was eating, let alone making sure I was even eating any.
I’ve learned a lot between then and now!
And one of the biggest things is that if you’re lifting weights and trying to lose weight you need to make sure you’re eating plenty of protein.
Why?
To help build and maintain the muscles you’re working when lifting.
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How Much Protein for Weight Loss
So how much do you need?
They recommend about 2 – 2.2 grams per kilo you weigh.
Or for those of us not on the metric system, one gram of protein for every pound you weigh.
For me, that was a lot of protein!
If it’s too much, then start with one gram for every pound you’d like to weigh.
For example, I’d like to be about 125 lbs.
125 grams of protein per day compared to 175-200 grams is definitely easier!
Related Post: Weight Loss Tips
How to get your Protein in
Once you know your sources and their corresponding protein grams it’s not too hard.
It can take a little time but after a while, you’ll be a pro at combining your protein to get what you need each day!
Chicken breast
2 oz – 60 calories – 13 grams of protein
We’ve been using a lot of canned chicken breast.
You don’t have to cook it and it stays really moist for your dishes!
Two ounces is a pretty small amount, so if you double it, it’s still only 120 calories but 23 grams of protein.
That could easily be a fifth of what you need simply by adding some chicken to a dish.
Suggestions:
- Eat plain.
- Mixed with low-fat cottage cheese and some favorite seasonings.
- Easy Chicken pot pie using Bisquick.
- Make an easy chicken salad. (Mix with mayo/fat-free Greek yogurt, and/or cheese. Add in some nuts or fruit to make it your own!)
Tuna
3 oz – 90 calories – 18 grams of protein
We’ve been using the canned variety here too.
Try to get the ones in water than in oil, unless you need the extra calories.
Suggestions:
- Mixed with some mayo ( or try fat-free plain Greek yogurt!), cheese, and relish for an easy tuna salad.
- Put the above tuna salad on some bread, toast, bagel, or wrap for more of a sandwich feel.
- Tuna casserole with egg noodles.
Salmon
113 grams – 140 calories – 23 grams of protein
We get frozen fillets from our local grocery store.
Suggestions:
- We like ours simple – try it baked with some lemon juice.
- Add some butter with the lemon juice.
Cod
6 oz – 120 calories – 26 grams of protein
Same as the salmon, we get frozen fillets from our local grocery store.
Suggestions:
- Same as the salmon 🙂
- Find breaded at your local grocery store.
Tilapia
4 oz – 110 calories – 23 grams of protein
Same as the salmon and cod, we get frozen fillets from our local grocery store.
Suggestions:
- Same as the salmon and cod 🙂
- Find breaded at your local grocery store.
Low-fat cottage cheese
113 grams (1/2 cup) – 90 calories – 13 grams of protein
Suggestions:
- Mix with chicken breast.
- Eat plain.
- Mix with your favorite fruit.
Fat-free plain Greek yogurt
170 grams (3/4 cup) – 90 calories – 16 grams of protein
Suggestions:
- Eat plain.
- Mix with your favorite fruit.
- Use as a substitute for mayo and sour cream.
- Have it with your cereal instead of using milk.
- Mix with some almonds.
- Stir your favorite protein powder flavor into it for instant pudding!
Protein powder
1 scoop (vanilla) – 110 calories – 24 grams of protein
Suggestions:
- Mix vanilla flavor with your orange juice in the morning for a ‘treat’ with breakfast.
- Mix chocolate flavor in some water then warm it up just a bit for a healthier hot chocolate.
- Do the above but then add some coffee, or vice versa, for your own version of a latte.
- Add to your yogurt to use as a pudding or even to mix in with your cereal.
- Use it with yogurt and make your own parfait mixing it with your favorite or in-season fruits.
I’ve tried several different protein powders and Optimum Nutrition Gold Standard brand has been my favorite by far!
Protein bars
(Kirkland brand) 1 bar – 190 calories – 21 grams of protein
(Protein One Chocolate Chip) 1 bar – 90 calories – 10 grams
Suggestions:
- Eat plain.
- Cut it up and add it to your protein powder/yogurt mix.
Jerky
(Turkey) 28 grams (1 oz) – 80 calories – 10 grams of protein
(Steak) 28 grams (1 oz) – 60 calories – 9 grams of protein
Suggestions:
- Have plain.
It’s such a great travel snack.
Put some in Ziplock bags or better yet, reusable bags, and stash them in your car, purse, bag, etc.!
Plant-based Options
Check out this great vegan cookbook that’ll help you with all your plant-based/vegan meals.
The recipes are delicious and easy to make.
Another suggestion
Did you know that other processed foods may have the same amount of protein as your ‘protein’ source?
For example, when we have hot dogs, the hot dog buns have 4 grams of protein while the hot dogs have 6 grams.
Crazy that there’s that little difference!
So have the bun!!!!