The 10 Best Protein-Filled Foods to Keep You Full and Help You Drop Pounds

Updated on 6/23/2018 at 5:10 PM

Eating a diet of 1,000 calories with foods that don't have any nutritional value is exactly what you shouldn't do if you want to lose weight. Instead, eating foods high in protein will provide nutrition and fill you up for longer periods of time. This means you'll be burning calories without any work as your body digests, metabolizes, and uses the protein.

The amount every person needs will vary based on their goals, body size, and training styles — this chart is helpful. As always, you've got to have all the pieces of the puzzle to lose weight. Eating clean, eating protein, and being consistent with your workouts and lifestyle will help you drop the pounds. And because we aren't doctors, be sure to speak to your doctor before making any drastic dietary changes.

Eggs

Depending on who you ask, eggs are either the best thing ever or terrible. One thing's for sure: one hard-boiled egg has six grams of protein, which is 14 percent of a woman's daily protein intake. A study found that eating eggs for breakfast influenced ghrelin (the hunger hormone) and induced greater satiety for the next 36 hours. Toss it on top of toast, or eat one on the go!

Salmon

A three-ounce portion of salmon contains about 22 grams of protein and seven grams of fat. Salmon is a great item to have on hand as you can season it a plethora of ways. Let these 18 recipes inspire your next salmon dish.

Boneless, Skinless Chicken Breast

If you eat meat, the options are endless when it comes to chicken breast. It can be baked, sauteed, grilled — you name it! Since it has 26 grams of protein and only 128 calories, you really can't go wrong. Lean meats like bison, turkey, and pork tenderloin are also great options. You'll never get bored of chicken thanks to these 29 recipes.

Beans and Lentils

Beans, lentils, and legumes are all good foods that are high in protein. If you don't eat meat, this is a great way to get in your daily protein. They also pack the fiber, which means your digestive system will be running smoothly.

Tempeh

You don't have to be a vegan to enjoy tempeh! One-half of a cup has 15.4 grams of protein and 3.5 grams of fiber. If you aren't sure how to cook it, this guide will help.

Cottage Cheese

It's no secret cottage cheese has been a staple item when it comes to losing weight. One cup contains 28 grams of protein (more than half of what women should have daily) and is 163 calories. Add honey and fruit for a naturally sweetened treat.

Greek Yogurt

One cup of Greek yogurt has 24 grams of protein. Eat it for breakfast, have it for lunch, or use it in one of these clever ways.

Nuts and Seeds

Nuts and seeds are full of protein and are a great source of healthy fats. Buy them in bulk and create your own mixture. An ounce of nuts has anywhere from four to seven grams of protein.

Leafy Greens

A cup of kale has 2.2 grams of protein, and broccoli has 2.6 grams of protein per cup. Other great sources of high-protein veggies are brussels sprouts and spinach.

Asparagus

Asparagus is a great side dish for any meat, seafood, or pasta, to name a few options. One cup of asparagus contains 2.9 grams of protein. Let these recipes inspire you!