Weight reduction requires energy balance—burning more calories than you consume. "High-protein foods help with both sides of the energy balance equation,
Yawitz stocks her freezer with tilapia, which has 30 grams of protein per four-ounce meal and is low in calories. “Fish is very filling, making it a great choice when you’re cutting calories,” explains Yawitz.
“This is one of my favorite proteins because it not only has 19 grams of high-quality protein per 3 ounces cooked, but it also has EPA and DHA omega-3s,” says Stamford, CT-based inclusive plant-based dietitian
Another high-protein, weight-loss-friendly fish. Kylie Ivanir M.S., R.D. states mackerel offers 33 grams of protein per filet and is low in mercury.
“They are a complete protein, meaning they contain all nine essential amino acids that your body is unable to make on its own,” says Gorin.
Egg whites are protein-rich and help control weight for a reason. “Eating egg whites rather than both the white and the yolk cuts
“Almond butter contains monounsaturated fat, vitamin E, fiber, and protein. Best says premium almond butter has fewer than two grams of sugar.
“If you're always on the go, a high-protein diet can be difficult. Yawitz says she keeps whey protein powder and a shaker bottle on standby for protein-deficient days.
Mackenzie Burgess, registered dietitian nutritionist and recipe creator at Cheerful Choices, suggests grass-fed beef for its omega-3s and antioxidants.