1. Skinless Chicken Breast
Chicken breast is a popular choice for those wanting to boost protein while maintaining calorie goals. A 3.5-ounce (100-gram) serving of cooked, skinless chicken breast has 32 grams of protein, 158 calories, and 3 grams of fat.1

You can prepare chicken in various ways. Opt for healthy cooking methods like baking, broiling, grilling, pressure cooking, or air frying to reduce calories.

2. Turkey Breast
Turkey breast is another great source of lean protein. A 3.5-ounce (100-gram) serving of cooked, skinless turkey breast has 30 grams of protein, 147 calories, and 2 grams of fat. Turkey is also rich in zinc, selenium, choline, and vitamin B12.2

Turkey tastes great on its own or added to sandwiches, pasta, soups, and casseroles.

3. White Fish
White fish like cod, halibut, tilapia, and haddock offer low-calorie protein. A 3.5-ounce (100-gram) serving provides 19 grams of protein, 134 calories, and 5.8 grams of fat.3

White fish contains heart-healthy fats and is rich in vitamin D, selenium, B12, magnesium, and phosphorus. Instead of fried fish, choose baked, broiled, steamed, or grilled options.

4. Shellfish
Shellfish, including shrimp, crab, lobster, squid, oysters, and scallops, are high in protein and low in calories. A 3.5-ounce (100-gram) serving of shrimp has 22.8 grams of protein, 119 calories, and less than 2 grams of fat.4

Shellfish is not only high in protein and low in calories but also a good source of zinc, selenium, iron, and B12.

5. Eggs and Egg Whites
Eggs are an excellent way to start your day with protein. Two large eggs (100 grams) provide over 12 grams of protein, 143 calories, and 9.5 grams of fat.5 The protein is mostly in the egg whites, while the yolk has vitamins like D, choline, phosphorus, and vitamin A.

Worried about cholesterol? Use one whole egg with two egg whites for less fat, fewer calories, and more protein: 13.5 grams of protein, 106 calories, and 4.8 grams of fat.5

Eggs aren’t just for breakfast; they’re great anytime as a snack or meal. For a quick snack, peel hard-boiled eggs in advance and refrigerate. Enjoy them whole, or add slices to salads or whole wheat toast.

6. Greek Yogurt
Nonfat plain Greek yogurt is high in protein and low in calories. A 5.5-ounce (156 grams) serving has 16 grams of protein, 92 calories, and less than 1 gram of fat. It’s also rich in calcium, phosphorus, potassium, and selenium.

Serve up Greek yogurt as part of your smoothie, parfait, or fruit salad, or even use it as a substitute for sour cream in many dishes. Sprinkle in a small handful of low-sugar granola and chopped fresh fruit for some added fiber, and a boost of antioxidants, vitamins, and minerals.

7. Cottage Cheese
Another dairy product that brings a lot of protein to the table is cottage cheese. One cup (226 grams) of low-fat cottage cheese brings with it a whopping 28 grams of protein, only 163 calories, and 2.3 grams of fat.6 Other nutrients in cottage cheese are calcium, selenium, vitamin B12, phosphorus, and riboflavin (vitamin B2).

Cottage cheese is another versatile protein source, proving to work well in a variety of both sweet and savory dishes, whether as a snack or main course meal.

8. Tofu
Tofu is a plant-based product made from soybeans that is pressed into blocks of different firmness. It is rich in protein and low in calories. One-half cup (126 grams) of firm tofu contains 21.8 grams of protein, 181 calories, and 11 grams of fat.7

Keep in mind that the majority of the fat in tofu is the healthier unsaturated fat. Tofu is considered a complete plant-based protein, meaning it provides all the essential amino acids your body needs. It is also a good source of calcium, manganese, copper, and selenium.

You can prepare tofu in a variety of ways, and it can easily be substituted for animal protein in many dishes. Baked tofu is a great plant-based snack choice: Chop your tofu into squares and soak in your choice of marinade. Bake in the oven or air fryer until crispy for a protein-filled, crispy snack.

9. Edamame
Edamame are immature soybeans that come in a fuzzy, fibrous green pod, with the inner beans being smooth and tender to the bite. Edamame is another plant-based complete protein source.

One cup (155 grams) of shelled edamame provides over 18 grams of protein, 188 calories, and 8 grams of fat.8 Edamame also contains beneficial nutrients such as fiber, iron, vitamin C, and calcium.

Edamame are great as a snack on their own (cold or warmed) with a variety of different seasonings; they also go great in dishes such as stir-fry and salads. Sautéed edamame in its shell with a mix of seasonings is a delicious way to get more protein.

Seasoning combinations include ginger and garlic, chili flakes and teriyaki sauce, simply salt and pepper, or sesame seeds and soy sauce. Experiment with different flavors to find what you like best.

10. Pork Loin
Pork can boost protein in your diet with fewer calories and fat when you choose the right cut. A 3.5-ounce (100 gram) serving of pork loin with visible fat removed provides 26 grams of protein, 143 calories, and 3.5 grams of fat.9

Pork loin pairs well with sweet or savory sauces, making it a versatile protein you can add to any meal.

11. Almonds With String Cheese
Nuts are an easy-to-grab and portable snack option. Add in a piece of part-skim string cheese, and you have a filling, high-protein snack. 

One ounce of part-skim mozzarella cheese paired with 1 ounce of raw almonds contains a combined 250 calories, 13 grams of protein, and 3 grams of fiber.1011

12. Cottage Cheese and Diced Tomatoes
Low-fat cottage cheese is a quick and easy high-protein snack, providing 14 grams of protein and less than 90 calories in just one-half cup.6 Stir in some chopped fresh tomatoes for a delicious and nutritious mix-in.

If you’d rather have a sweet snack, mix in some fruit, such as berries, sliced peaches, or pears, with a sprinkle of ground cinnamon.

13. Apple Slices Wrapped in Turkey
Combine the lean protein powerhouse of turkey breast with a sweet, crunchy apple for a satisfying afternoon snack. One medium apple with the skin on has around 95 calories and provides 1 gram of protein and 3 grams of fiber.12

Core the apple and slice into wedges, wrapping with a total of 2 ounces of thinly sliced turkey for an additional 12 grams of protein and only 62 calories.13

14. Roasted Chickpeas 
Roasted chickpeas are a great way to satisfy your craving for crunchy foods while staying within your nutritional goals. Chickpeas are versatile when it comes to the spices and seasonings you choose to top them with. Sweet, savory, or spicy—there is sure to be a combination to fit the mood you are in. 

A 1-cup serving of drained and rinsed chickpeas contains 10.7 grams of protein, 210 calories, 9.6 grams of fiber, and nutrients like vitamin B6, folate, manganese, and phosphorus.14

If you don’t want to make roasted chickpeas yourself, you can often find premade versions at the grocery store.

15. Tuna Salad
Another healthy and convenient fish that is high in protein is canned tuna. Three ounces (85 grams) of light tuna fish canned in water contains about 21 grams of protein and 98 calories.15 In addition to being a great source of protein, tuna is a good source of heart-healthy omega-3 fatty acids.

Instead of loading your tuna salad with mayonnaise, choose to stir in plain Greek yogurt or skip the creamy mix-in altogether by seasoning it with lemon juice and dill. If desired, pair it with some whole-grain crackers.

16. Jerky
For a tried-and-true portable snack, look no further than jerky. It is a great way to get some protein in your day while staying within your calorie targets. A 1.5-ounce (42.5 grams) serving of beef jerky strips or sticks provides, on average, around 14 grams of protein and 174 calories.16

For a healthier option, choose jerky with less than 300 milligrams of sodium per serving and minimal added sugars and additional ingredients.

17. Baked Chicken With Vegetables
Sheet pan meals are an easy way to prepare a delicious meal with little cleanup. Place your chicken breasts and a mix of chopped vegetables, such as broccoli, bell peppers, zucchini, carrots, and others, on a sheet pan, drizzle with a small amount of olive oil, and season as desired.

Bake or roast in the oven until the chicken is cooked through and the vegetables are crisp-tender.

18. Shrimp Tacos

Sauté shrimp with your desired seasonings until cooked through. Add to 6-inch corn tortillas, with a topping of shredded cabbage, and drizzle with a cilantro-lime dressing and some freshly made pico de gallo.

You could swap out the shrimp for a fish of your choice, if desired.

19. Quinoa and Ground Turkey Stuffed Peppers
Switch up the traditional ground beef and rice stuffed peppers by swapping out white rice for nutrient-dense quinoa and using lean ground turkey instead of beef. Go easy on the cheese to keep fat and calories in check.

20. Coconut Curry Tofu
Curry is an excellent dish in which to add tofu, making a plant-based, protein-rich, and flavorful meal. Make the curry sauce, then prepare the tofu. Bring the two together, along with steamed or sauteed vegetables, for a delicious and nutritious meal. 

21. Chicken and Vegetable Stir-Fry
A simple and classic lean-protein packed meal is chicken breast and vegetable stir-fry. Pair with cauliflower rice or quinoa instead of white rice for additional nutrition.

22. Lentil Soup
Lentils are a nutrient-rich plant-based protein that combines with sauteed vegetables to make a hearty, satisfying meal.

Sauté onions, garlic, celery, carrots, and mushrooms in olive oil. Add desired spices, such as salt, red pepper flakes, dried thyme, and crushed rosemary while sauteeing the vegetables. When vegetables are soft, add low-sodium vegetable broth and pre-cooked lentils. Heat through and serve.

If desired, you can cook dried lentils in advance by combining 1 1/2 cups lentils with 4 cups of water and cook for 17 to 20 minutes, or to desired texture. Add to soup when adding vegetable broth.

What to Limit on a Low-Calorie, High-Protein Eating Plan
Calorie targets for healthy weight loss may be around 1,500 calories per day for women and 1,800 calories per day for men, though needs should always be individualized based on the person.17

In general, for healthy weight loss and to lose around 1 pound per week, you should decrease your daily calorie intake by 500 calories per day.18

When you are trying to keep calories under a certain target but also reach a higher protein goal, it’s important to look at other nutrients in your diet. It’s best to limit sources of saturated fats. The Dietary Guidelines for Americans recommends no more than 10% of daily calories come from saturated fats.19

Other foods to limit include:

Added sugars, which are often found in sugar-sweetened beverages, dry cereals, desserts, candies, cookies, and baked goods, but can also be found in flavored yogurts, condiments, and sauces
Processed foods, which are frequently high in calories, saturated fats, sodium, and/or added sugars
Carbohydrates, but keep in mind that fiber from these food sources is linked to improved gut and digestive health, heart health, and overall metabolic health.20 Fiber is found in whole vegetables and fruits, whole grains, nuts, seeds, beans, and legumes.
If you need help figuring out your daily calorie target, talk with a healthcare provider or registered dietitian nutritionist.