It’s close to impossible to lose weight in a healthy, sustainable way without focusing on getting enough protein in your daily diet. For one, protein helps you feel satiated for longer periods of time and reduces your hunger hormones. Protein also has a higher TEF (thermic effect of food) than fat or carbohydrates, meaning your body burns more calories when you eat it. And on top of that, protein can help you build muscle mass.

Even though eating enough protein is crucial for healthy weight loss, the quality of your protein matters a lot as well, especially because there are plenty of low-quality, nutrient-scarce proteins out there.

Read on to learn about the best and worst proteins for losing weight, and for more healthy weight loss tips make sure to check out Our Dietitians Swear By These Weight Loss Tips.

If you’re a fan of seafood, you may want to consider adding more fatty fish like salmon to your weight loss plan.

“A diet rich in omega-3 fatty acids can help promote satiety among certain populations, and salmon is one of the best sources of this healthy fat,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. “Data shows that the inclusion of fish, like salmon, as part of an energy-restricted diet resulted in  weight loss after 4 weeks vs. a similar diet without seafood, highlighting that the addition of seafood to a nutritionally balanced energy-restricted diet may boost weight loss.”

Try cooking this Sweet and Spicy Glazed Salmon with Roasted Veggies for a healthy, protein-packed dinner.

If you’re looking for a healthy protein powder to throw into a delicious shake, you may want to try whey protein.

“Whey protein can boost fullness quickly, as it contains all the essential amino acids and is absorbed quickly in the body,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “There have been numerous studies conducted with whey protein and weight loss, with most studies concluding that whey protein reduces fat and increases lean muscle mass. It has also been found that whey protein helps you stay full longer and reduces food cravings throughout the day.”

The main difference between whey protein and many other types of protein powder is that whey protein has dairy, so you can try a plant-based powder if you’re dairy-free.

RELATED: What Happens To Your Body When You Eat Whey Protein Powder

Because lentils are technically grain legumes (also known as pulses), people may not think of them as a high-protein food. But lentils are a good source of protein and other helpful vitamins and nutrients.

“Eating lentils can give the body a boost of fiber, antioxidants, and important micronutrients, and data shows that eating lentils can help people lose weight, even when diets are not calorie restricted,” says Manaker. “Subbing out lentils for fatty meat choices can be an approachable way to support weight loss.”

Another popular type of protein powder is casein protein, which D’Angelo says is also great for helping you with your weight loss goals.

“Casein protein is very similar to whey protein in that it’s also milk-based and contains all the essential amino acids, but the major difference is that casein protein is absorbed slowly in the body,” says D’Angelo. “This means that you’ll be feeling fuller for a longer period of time compared to whey protein, and while casein protein is not as good for increasing muscle mass, it is more effective than many other protein sources.”6254a4d1642c605c54bf1cab17d50f1e

RELATED: The #1 Best Protein Powder for Stronger Muscles, Says Dietitian

“Increasing daily consumption of nuts is associated with less long-term weight gain and a lower risk of obesity in adults, so replacing 0.5 servings a day of less healthful foods with nuts may help prevent long-term weight gain and obesity,” says Manaker.

When it comes to nuts, walnuts are known as being some of the best to help aid in weight loss efforts. “Consuming walnuts has been linked to increased satiety, which may help people lose weight in the long run,” says Manaker, “and walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid.”

You may not think of cottage cheese as a protein-heavy food, but choosing the right type of cottage cheese can give you a huge protein boost with very little fat and sugar.

In a standard cup of 2% cottage cheese, you’ll get over 24 grams of protein, with 5 grams of fat and 9 grams of sugar from the lactose. If you want to add some natural flavors to it, you can add your favorite fruit or a drizzle of honey.

Worst Proteins for Weight Loss

Although protein foods can support weight loss, some are better than others. The following protein foods may not be the best foods to add to your diet if you’re looking to be healthier and lose weight.

“Many varieties of sausages can be loaded with saturated fat and can be highly caloric, factors that don’t help in the weight loss department,” says Manaker. In fact, “data also shows that consumption of ultra-processed foods, like many sausages, is linked to weight gain.”

If you’re looking for a healthier alternative to red meat sausage, you can try a chicken or turkey sausage, or a plant-based sausage option. However, it’s still important to look at the nutrition label because even these products can be loaded with sodium, fat, and weird preservatives.

Just because something is labeled as a protein bar doesn’t mean it’s a nutritious choice. Many popular protein bars on the market are just loaded with added sugar, sodium, and fat. So yes, you’re getting a protein boost, but there are healthier protein options to snack on.

For example, a PowerBar Protein Plus Chocolate Brownie Bar is packed with 9 grams of fat, 330 calories, and 21 grams of sugar! So you’ll get 30 grams of protein with this bar, but at what cost?

One of the lesser-known protein powder varieties is rice protein. While some people on a plant-based diet may opt for this one, D’Angelo argues that it may not give you the best weight loss results.

“Rice protein may not be the best for weight loss because this plant-based protein is considered incomplete due to its low levels of the essential amino acid lysine,” says D’Angelo, “and most studies on rice protein have seen little to no muscle mass difference and very little weight loss results if any.”

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Have you ever thought that weight loss gets harder as you age? This narrative has been perpetuated by diet culture for decades and can be a really defeating thought if you believe it.

New research suggests that our metabolism is unaffected by aging from 20 to 60 years old. Even then, metabolism only decreases by less than one percent a year after the age of 60. This is good news!

We have so much more control of our metabolism than we have been led to believe.

So, why does weight loss feel harder as we age? We often are busier, have more stress, and are deeply ingrained in our lifestyle habits. Quite simply, forming new habits becomes more challenging for many as we age.

There are a few key nutrients that are important to keep our metabolism running efficiently, making weight loss easier. Choosing foods that are rich in protein, vitamin D, and calcium will also work to build muscle mass, keep energy stable, and prevent bone loss.

What foods contain these nutrients working in our favor for weight loss after 40? Let’s dive in! Read on, and for more, don’t miss The #1 Best Protein to Eat for Your Heart, Says Dietitian.

This heart-healthy fish is rich in protein and omega-3 fats. Choosing a protein source at each meal helps keep you feeling full longer and thus may impact how many total calories you consume throughout the day.

We took the guesswork out of meal prep for you with this roundup of the Best Healthy Salmon Recipes for Weight Loss.

Aside from their protein content, eggs are packed with other powerhouse nutrients like vitamin D, choline, and iron!6254a4d1642c605c54bf1cab17d50f1e

While eggs have long been debated, the Framingham Heart Study, one of the largest cardiovascular-diet studies, concluded that differences in egg consumption were not related to elevated cholesterol levels or incidence of heart disease.

Most doctors feel safe recommending at least one egg a day, so if you feel hesitant, you might consider starting there.

RELATED: 4 Surprising Effects of Eating Egg Yolks

Greek yogurt packs a high-protein punch. Compared to other yogurts, Greek yogurt offers nearly double the protein per serving. One cup of Greek yogurt offers a whopping 17 grams of protein!

Pair your Greek yogurt with berries, granola, and a sprinkle of cinnamon for a balanced breakfast or snack that is designed to keep you full longer.

Edamame has been referred to as a superfood—and for good reason! This nutrition powerhouse is packed with protein, fiber, and a nutrient called phytoestrogen.

Phytoestrogens have been associated with mimicking the effect of natural estrogen in the body. This might pose a benefit for women in menopause who have decreased levels of estrogen in their body.

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Losing weight and shrinking excess belly fat can be a long and exhausting process to actually see results. But looking at a diet that keeps you full and satisfied, while also contributing to shedding some extra pounds sounds like the perfect place to start for long-term changes.

Including more protein in one’s diet can foster weight loss in a number of ways. When combined with exercise, a high intake of protein helps build more lean muscle, and “lean muscle helps to burn more calories throughout the day,” Medical News Today reports.

However, high protein foods can also “help with weight loss by decreasing hunger and promoting a sense of fullness,” explains Brittany Dunn, MS, RDN, CD, who specializes in sports nutrition and has experience working with and educating athletes through Dunn Nutrition. High protein diets are extremely effective in weight loss, because “they preserve muscle mass and prevent decreased metabolism,” she says.

A common misconception when it comes to high protein meals, is that many people want to overcompensate with the intention of losing more body fat, explains Dunn. Many people believe that “food sources of protein are not enough to contribute to a high protein meal plan and that supplementation is necessary,” when in reality, “whole foods can provide enough and oftentimes, even more protein than expected,” she says.

You should be eating “between 1.6 and 2.2 grams of protein per kilogram of body weight” on a daily basis, if you’re working towards overall weight loss, according to the National Academy of Sports Medicine (NASM).

“Very few Americans consume inadequate amounts of protein,” says Dunn. “However, if you do find yourself struggling to achieve enough protein in your diet, here are some tips: thicken sauces or soups with blended legumes (such as lentils) or [layer] tofu and sweet potato curry over steamed veggies.”

To look into the nitty-gritty of what foods pack the best protein punch, here are six high-protein foods to help you reach your weight loss goals and shrink that waist! Then, for more weight loss tips, here are the Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

What may seem like an obvious choice, choosing specific meats as a source of protein in your diet can make all the difference when it comes to shedding fat. Lean meats in particular—such as skinless chicken, turkey, pork loin, bison, white flesh fish, salmon, and shrimp—will contain a high level of protein with low calories, healthy fats, and more often than not, less processed ingredients compared to red meat, Medical News Today explains.

When prioritizing eating lean meats, you can “limit the amount of saturated fat [you] consume to less than 10% of calories per day,” according to the U.S. Department of Agriculture (USDA) and the Dietary Guidelines for Americans.

What does this mean in terms of weight loss? When you consume more high volume foods full of nutrients, like lean meat that are lower in calories (generally), you don’t have to fill up on a larger portion to feel full and you will stay full for longer, explains Mayo Clinic.

Eating more fish like salmon and shrimp helps contribute sources of iodine and essential omega-3 fatty acids to filter good thyroid health and stable metabolism. Both of which support overall weight loss by helping keep overeating under control and also sustain fullness.

Another piece of the puzzle is how you cook your lean meats can help contribute to fat loss. To continue trimming excess weight, The Community Health Center (CHN) says “prepare your meat [by] grilling, broiling, or roasting to lower the amount of saturated fat.”

If you love a classic Italian Wedding soup, Dunn recommends subbing in some turkey meatballs to give you a leaner protein power boost. You also could also spice up your shrimp with a shrimp fajita salad or curled up in a wrap, she says.

For more meat options to choose from, take a look at The Best Forms of Lean Protein You Can Eat

A plant-based source of protein that you can throw into just about any meal for an extra boost — chickpeas.

“Chickpeas are what’s known as a complete protein because they contain all nine essential amino acids,” which play a key role in metabolism and body function, according to Cleveland Clinic. The high protein and fiber contents of chickpeas help to keep you fuller longer, which is important if you’re trying to lose weight and maintain it.

Chickpeas are also a great choice because they are considered a legume, which has the nutrient value of high protein foods as well as vegetables, according to a review in Nutrients. The review also points out that the vast nutrients in chickpeas have major effects on losing weight by controlling the body’s glucose and insulin responses. Both of which play their part in easing digestion and slowing down the absorption of carbohydrates, so you’re full of energy while consuming a low-calorie food.

One way to incorporate chickpeas more into your diet is by adding a “legume based hummus on sandwiches and wraps,” says Dunn.

Whole-grain foods are another group that has huge rewards in terms of protein. Quinoa for example—can act as a carb-like substitute for rice or pasta—is considered a complete protein, which is made up of the nine of the essential amino acids your body needs. The plant-based protein source will easily fill you up and support your fat loss goals, by contributing to building more muscle and a strong metabolism.6254a4d1642c605c54bf1cab17d50f1e

Quercetin and kaempferol, the two flavonoid plant compounds in quinoa, also help with weight loss by protecting your gut cells and supporting strong metabolites. Having strong metabolites will help fuel your metabolism to function efficiently in turning food into energy versus the alternative (fat). But, be careful what you pair with this protein-packed food because combining quinoa with high calorie and fatty foods could hinder your fat loss journey more than support it.

There’s nothing wrong with enjoying a healthy carb with high protein content, especially when you’re trying to lose fat. Black beans are a complex carbohydrate that is gluten-free and plant-based and sources both high levels of protein and healthy fiber. One study saw major weight loss results after including beans and legumes as a leading source of protein over the span of eight weeks.

The subjects of the study found they had lost significant body fat, reduced their waist circumference, and lowered their blood pressure and total cholesterol. Beans—especially black beans—can help lower the body’s leptin levels, also known as the hormone that regulates the appetite. With a controlled appetite and a body full of healthy protein and fibers, you have a greater chance of losing more fat over time.

Dunn recommends filling up on a protein-packed burrito bowl with black beans, grilled chicken breast, grilled veggies, and salsa. Another meal to help implement more beans in your diet is our Vegetarian Black Bean Omelet Recipe.

Dairy products don’t have the best reputation in supplementing a solid fat loss journey, but for many people consuming more dairy on a daily basis can potentially accelerate weight loss. Turning to fat-free milk, certain cheeses (such as cottage cheese), and low-fat Greek yogurt, can support your body’s need for natural dairy-based nutrients (such as calcium) and a high source of protein.

The Journal of the North American Association for the Study of Obesity conducted research on participants in a reduced-calorie diet consuming three to four servings of dairy (in different types) a day, over the span of 24 weeks and many lost a great percentage of total body weight.

“It’s clear from our research that the unique combination of essential nutrients in dairy foods has a powerful, positive impact on metabolism and weight loss,” said lead researcher Dr. Michael Zemel, Ph.D., the director of the UT Nutrition Institute, in the journal review.

The study found that the calcium levels paired with the reasonable protein properties in dairy products contribute greatly to weight loss as they speed up the body’s metabolism and improve natural energy storage.

Looking to sneak in extra protein? Try blending up a well-rounded smoothie with your choice of greek yogurt, low-fat milk (or a high protein non-dairy substitute), fruit, and veggies, Dunn says. If you’re not a big smoothie fan, she also recommends topping Greek yogurt with seeds/nuts, nut butter, and hemp hearts.

Whey protein, in its original form, is mainly found in dairy products like milk and cheese. It’s created during the curdling process of making milk and cheese and contains a total of eight protein groups and nine essential amino acids, explains Cleveland Clinic. The most important group of whey, in terms of fat loss, is the branched chain of amino acids (BCAA’s)—leucine, isoleucine, and valine—which foster significant muscle growth.

It’s highly recommended to consume whey protein for fat loss because it supplements more lean muscle throughout the body (similar to meat), which burns calories at a higher rate than body fat, says Dunn.

There’s a reason why whey protein is one of the most commonly used and researched protein powders on the market. While protein powder isn’t necessarily a food, it’s great for on the go and can be blended or mixed into so many staple meals and drinks that are already part of your diet (plus, the wide variety of flavors can add even more taste to your food intake).

Here are The Healthiest Protein Powders for Weight Loss.

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One of the hardest parts about weight loss is finding the time, energy, and creativity to try healthier recipes. If you’re someone who’s on the go quite often or is used to ordering plenty of takeout, trying to cook at home more in order to meet your weight loss goals can feel daunting.

This is especially true when it comes to figuring out what to make for lunch throughout the week. Many of us either get into a pattern of ordering out or settling for leftovers from dinner the night before. And while there isn’t anything inherently wrong with those options, they can get old really quick.

If you’re looking for some healthy, simple inspiration for lunch options, we’ve got you covered. We rounded up some of our favorite high-protein lunch recipes that are easy to make and perfect for weight loss. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

These tacos are so easy to make and perfect for getting in lean, plant-based protein for a quick weight loss lunch. The black beans and sweet potato combination will give you plenty of protein, as well as helpful fiber.

Get our recipe for Black Bean Tacos.

Sometimes a salad is a nice lunch solution because it’s easy to make and great to take on the go. This salad gives you a lean protein boost from the chicken, with healthy fats and omega-3s from the avocado and walnuts.6254a4d1642c605c54bf1cab17d50f1e

Get our recipe for Chicken and Avocado Salad.

Rueben sandwiches don’t have to be loaded with calories every time. This turkey option provides plenty of protein with only 365 calories per serving! Using whole grain bread is an added benefit because you’ll get a boost of fiber as well.

Get our recipe for Turkey Rueben.

Chicken is one of the best protein options for weight loss because not only does it have some of the highest levels of protein out of popular cuts of meat, but it’s a lean protein, which means it’s low in fat. These chicken burgers are quick and easy to make and can be placed on a bed of lettuce or a whole wheat bun, depending on your specific goals.

Get our recipe for Chicken Burger.

Most people love a good Caesar salad, but a lot of the Caesar dressings on grocery store shelves are loaded with fat and extra calories. This recipe is the perfect lower-calorie, high-protein alternative to try when you’re in a bind and need a quick lunch.

Get our recipe for Grilled Caesar Salad.

If you want something other than a sandwich for lunch but still want to get in a nice boost of protein, this BLT salad is a delicious option. You can use your favorite store-bought ranch dressing for this recipe, or you can make your own!

Get our recipe for Turkey BLT Salad.

You don’t always have to turn to chicken or turkey when you need protein. Tuna is one of the most protein-heavy fish you can buy, and this tuna burger recipe provides you with plenty of protein and only about 330 calories in each serving.

Get our recipe for Tuna Burger.

RELATED: 6 Ways Eating Fish Can Help You Lose Weight, Say Dietitians

You don’t need to order out to enjoy Mexican food. These enchiladas are simple, high in protein, and you can even use leftover rotisserie chicken if you have some in your fridge.

Get our recipe for Chicken Mole Enchiladas.

RELATED: 6 Ways to Dress Up a Costco Rotisserie Chicken, According to Experts

A sloppy Joe can be messy and healthy at the same time. This turkey alternative has all the nostalgia of the original with only 340 calories.

Get our recipe for Turkey Sloppy Joes.

Lunch sandwiches don’t have to be limited to a boring ham and cheese every time. This grilled chicken and pineapple sandwich is the perfect blend of sweet and a little spice, and the midday protein boost will be helpful to your weight loss goals.

Get our recipe for Chicken and Pineapple Sandwich.

While leaner proteins like chicken, turkey, and fish are ideal for weight loss, your health is all about balance and treating yourself from time to time. This salami and ham combination on a pressed panini is a delicious staple that will bring your sandwich game up a few notches.

Get our recipe for Provolone Panini.

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If you made a resolution for 2022 to lose weight and get in shape, you may be searching for tips and new weight loss recipes to try! Luckily, we’ve got you covered for the morning with some delicious, high-protein breakfast recipes to help you shed those pounds.

Continue reading to find a recipe you’d like to try, and for more healthy weight loss recipes, check out 22 Meals to Melt Belly Fat in 2022.

These healthy muffins are packed full of protein from eggs, oats, Greek yogurt, and protein powder, which can be a huge help with your weight loss goals. And not only that, but these will take you less than 30 minutes to make!

Get our recipe for protein muffins.

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We love these waffles not only for their protein content (which comes from Greek yogurt, protein powder, and oats), but also because you can easily make them with chocolate!

Get our recipe for protein waffles.

This paleo smoothie is great for weight loss because of its clean ingredients, protein, and low sugar content.

Get our recipe for paleo smoothie.

Oatmeal is one of the best breakfasts you can eat for weight loss because of its high fiber and protein content. This recipe tastes naturally sweet from the bananas without the added sugar.

Get our recipe for peanut butter oatmeal.

RELATED: 6 Oatmeal Habits That Help With Weight Loss, Says Dietitian

Black beans are a high-fiber food, which makes them a great choice for losing weight. These mixed with eggs will give you a delicious protein boost to start your day.

Get our recipe for black bean omelet.

A hearty breakfast burrito like this one is the perfect way to start your day and match your weight loss goals. The beans will provide you with fiber and protein, the chorizo will give you a protein boost, and the whole burrito will keep you full and satisfied throughout the morning.

Get our recipe for breakfast burrito.

This gluten-free, lean protein recipe is a great weight loss breakfast choice. The combination of protein powder, almond butter, and oats will give you that healthy energy boost to keep you motivated to eat healthy throughout the day.

Get the recipe from Cotter Crunch.

These egg muffins are so quick and easy to make, and their clean ingredients and extra protein from the eggs make for a great weight loss breakfast.

Get the recipe from Well Plated by Erin.

And finally, this fully vegetarian sweet potato wrap is a nice choice for a lean, protein-filled breakfast to have in the morning. You’ll feel full for hours and won’t be tempted to reach for the mid-morning snacks.

Get the recipe from Ambitious Kitchen.

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