One thing that every nutritionist can agree on is the need for healthy amounts of protein in the diet – most of them will suggest you get those protein hits from lean sources (like turkey, lean cuts of beef, and chicken). Unfortunately, many people turn to foods that are high in protein but also high in calories. So, what can you do to get that balance right and find high protein foods that are also low in calories?
Look no further, we have compiled a list of 8 high protein low calorie foods that you can start eating today! Don’t forget, there are amazing online stores like Changing Habits that can really help you stay on track with your fitness goals.
100 grams of tuna contains just 116 calories but 26 grams of protein. The fact that it also contains Omega 3 fatty acids is just a bonus. Either choose fresh tuna or choose a canned option that is packed in water. Avoid adding mayonnaise as this will just increase the calorie count.
- Non-fat Cottage Cheese
100 grams contains 10 grams of protein and just 72 calories making it the perfect snack choice (or even a side dish with dinner). This is popular amongst bodybuilders for this very reason and if you don’t love the taste (or texture) you can jazz it up with fruit, pasta, or even as a cheese substitute. It’s delicious when you give it a chance.
100 grams of sirloin equates to 27 grams of protein and 244 calories – it’s the perfect dinner option. It’s a bit higher in the calorie count than some of the other options but the protein count balances things out. It’s a lean beef option and if you can find it minced it’s an excellent substitute for standard mince as it’s far healthier for you. Visit your local butcher to choose your own sirloin and ask them to mince it for you.
100 grams contains 24 grams of protein and only 99 calories. It is one of the lowest calorie high protein foods out there. There is just one drawback – it’s high in cholesterol, so this isn’t something you should pick at every meal. Of course, if you’re out and looking at a prawn dish look at how it will be cooked. Butter, cream, and breading are only going to increase the calorie count and more.
Eggs contain a gram of protein for every 12 calories (if you choose whites only it’s 1 in 4). The egg is one of the most incredible food products out there. It contains a whole host of vitamins and minerals that your body needs to maintain optimum performance. This should explain why eggs are so popular throughout the bodybuilding crowd. The total count for a 100 grams of eggs is 155 calories and 13 grams of protein.
Yes, whether it’s turkey jerky, beef jerky or elk – jerky packs a serious protein punch. Always check the label, but you should expect 100 grams to provide you with 10 grams of protein and just 150 calories (or less). Even better if you own a dehydrator and you can make your own – you can ensure all the fat is properly trimmed and use healthy marinades and seasonings before drying the meat.
- Greek Yoghurt
Avoid choosing flavoured yogurts because those are the ones that pack a hefty addition of sugar. Always choose natural yogurts for your protein fuelled snack – if you find yourself standing in front of a packed fridge of yoghurt and you’re just not sure where to turn read the label before you finalise your decision. Many brands label their products as healthy but have hidden ingredients that negate the benefit you get from there. So, if in doubt, double check.
A cup of edamame beans will only cost you 10 calories but yields 29 grams of protein! Even better? No cholesterol. They’re so easy to prepare and enjoy, too, they just need a pinch of salt before you dive in. They make an excellent side dish or a snack between meals – whatever you choose to use them for, know that they are absolutely delicious.
Of course, turkey and chicken breast are also excellent options so don’t be afraid to include them in your diet regimen. There are plenty of options out there that can keep you going between meals, help improve your workouts, and allow you to maintain your weight while boosting muscle. Eating healthy doesn’t need to be a bore – there are plenty of delicious foods that provide you with a variety of health benefits, vitamins, and minerals necessary to keep your body performing at the maximum.
Always remember to read the labels, though, to make sure that the foods you are choosing aren’t hiding extra ingredients (particularly salt and sugar). Check OZCodes.com.au for incredible vouchers and offers on a variety of products, from the workout gear you need to stay fit to the food options that can help you get to where you want to be fitness wise, including protein!