50 healthy Rich Protein foods for weight loss

Introduction 

1- Eggs

2- Lean meats

3- Fish

4- Milk or yogurt

5- Proteins of plant origin

6- Legumes

7- Quinoa

8- Chia seeds

9- Spirulina

10- Nuts

11- Peanut butter

12- Oatmeal

13- Tofu

14- Seitan

15- Tempeh

16- Fresh whipped cheese

17- Cream of rice

18- Children's cereals

19- Skyr

20- Chickpeas

21- Lentils

22- Beans

23- Brown rice

24- Beans

25- Almond milk

26- Soy milk

27- Nut milk

28- Oat milk

29- Pistachios

30- Walnuts

31- Cashews

32- Pecan nut

33- Macadamia nuts

34- Mushrooms

35- Mussels

36- Whole grain bread

37- Lupins

38- Guava

39- Scallops

40- Edamame

41- Ground flax

42- Spinach

43- Broccoli

44- Prawns

45- Sunflower seeds

46- Avocado

47- Hazelnuts

48- Nori seaweed

49- Sesame

50- Pumpkin seeds

Introduction 

To take a healthy foods to easily reduce our body weight at home and to follow top 50 healthiest food items to help our weight loss diet.

 1- Eggs

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 They provide excellent quality protein. The egg is a nutritious food with a low energy 

content (48 kcal per medium-sized unit). It is a food with proteins of high biological value and 

also a source of vitamins such as A and D. They can be consumed with the yolk or just the 

white. A good option is to include it for breakfast a couple of times a week to start the day 

with energy and be satiated to face the morning. They can also be cooked in a salad, eaten 

for dinner in a stir-fry or boiled, there are many ways to include them in the diet.

2- Lean meats

Lean meats such as chicken and turkey are low-fat foods, especially when eaten without 

the skin, where most of the fat resides, they affect cholesterol less than red meat, they 

provide minerals, vitamins and are rich in protein . They are highly recommended for weight 

loss and are very healthy within a varied and balanced diet and in adequate amounts. They 

have proteins of high biological value, given their content in essential fatty acids, and they 

are very easy to include in everyday life since they can be prepared in a variety of ways: 

soups, sautéed with vegetables, grilled, on a skewer, in a salad. .

3- Fish

It is a good option if you want to lose weight as it contains almost no calories and is a source 

of protein. In addition, it has omega 3, minerals such as phosphorus, magnesium, selenium 

and vitamins such as B, A, D. There are many fish to include in the diet so one does not get 

tired since they can be cooked in different ways. Among the fish that stand out for their higher 

protein content are bonito, tuna, anchovies, anchovies and salmon.

4- Milk or yogurt

Milk or yogurt without added sugars, or with their natural sugar, are good sources of protein, 

and have calcium, potassium and vitamin D. In addition to breakfast, they can be included in 

dessert or between meals to fill up and not get too tired. very hungry for food. They also 

serve to gain muscle mass.

5- Proteins of plant origin

Vegetable proteins have innumerable benefits , they contain less fat, they have more fibers 

that help regulate intestinal transit and they contain all the essential amino acids for a 

complete diet. Plant-based protein has a lower bioavailability than animal-based protein, this 

does not mean that its consumption is less healthy or of poorer quality, only that it contains 

less protein concentration, so it is good to combine them.

6- Legumes

Being proteins of vegetable origin, they have less availability, but a high fiber content, which 

favors the feeling of satiety and is good for losing weight , they contain essential amino acids 

such as Arginine, which can contribute to the maintenance of muscle mass. The legumes 

with the most protein are lupins, beans, dry peas, lentils, chickpeas and of course 

soybeans.Soy is a legume rich in high quality protein, isoflavones and essential amino acids, 

it also contains calcium, which contributes to the normal functioning of muscles and the 

maintenance of bones and teeth in good condition.

7- Quinoa

It is considered a pseudocereal and stands out for its protein content of high biological 

value , higher than most cereals. In addition, it provides all the branched chain amino acids, 

has a low glycemic index and is rich in omega 6 fatty acids that help maintain normal blood 

cholesterol levels. It can be eaten in salads, with vegetables, or mixed with fruit for breakfast, 

it can also be a delicious snack in the form of shakes, smoothies or with yogurt. More and 

more recipes in which it is used.

8- Chia seeds

They are rich in vitamins, minerals, and essential fatty acids. They have a high fiber 

content creating a feeling of satiety, it has antioxidant and purifying properties. They are ideal 

to take between meals, as snacks or as desserts. They can be mixed with fruits, yogurts, 

juices and smoothies. You can also make a dressing to include in salads and even meats.

9- Spirulina

It is an algae that has a high protein content , about 60% of its total value, is rich in 

vitamins, minerals such as iron, rich in essential fatty acids, provides energy and vitality. It 

can be used as any green leaf , in soups, with vegetables, in salads, sautéed.

10- Nuts

They are rich in omega 3 fatty acids that contribute to the normal functioning of the heart, 

minerals and vitamin E. They provide fiber, and are beneficial for diets as they fill you up and 

give you energy. Nuts with more protein are: almonds, pistachios, cashews, walnuts and 

hazelnuts. They can be taken between meals, mixed with yogurt, with fruit, in salads and in 

many recipes.

11- Peanut butter

Regarding peanut butter and its benefits, you only have to take into account its great caloric 

intake, since two tablespoons contain up to 200 calories and its nutritional value is: 50 

grams of fat, of which 6.8 are saturated, 7 of carbohydrates carbon, of which 3.6 are sugar, 

and 30 protein.

         

12- Oatmeal

Both oatmeal and oat bran recipes for weight loss, in addition to being a source of 

carbohydrates, contain an interesting number of proteins for your muscles. Up to 2.4 grams 

of protein per 100.

13- Tofu

Of oriental origin and prepared with soybeans, water and solidifying agent. It is based on the 

nutritional value of soy protein and its ability to reduce blood cholesterol, among other 

benefits.

14- Seitan

It is a preparation of wheat gluten; protein-rich food logically ideal for vegetarian or 

vegan diets that require a large protein intake.

15- Tempeh

Food derived from the fermentation of soybeans , it is a good substitute for meat. It 

contains more than 18 grams of protein per 100 grams, and is a source of unsaturated fatty 

acids, calcium, potassium, iron, magnesium or phosphorus.

16- Fresh whipped cheese

In the whole and skimmed version , which has fewer calories, it is recommended for its high

 protein content (from 8 to 12 grams per 100 grams). And about 46 kilocalories in its skimmed 

form.

17- Cream of rice

Oatmeal or cream of rice, which one do I choose? The organic rice has 0.7 grams of fat, 7.3 

of protein, 1.4 of fiber and 85.1 of carbohydrates, of which only 0.3 of sugar. A 'clean' hydrate 

that, as it does not contain gluten, is easier to digest and is assimilated relatively quickly.

18- Children's cereals

Its high nutritional value and its ingredients make baby porridge an excellent food for fitness 

athletes. Choose them without added sugars, yes.

       

19- Skyr

It has a consistency similar to that of yogurt but, unlike this, it has rennet among its 

ingredients, with which fresh cheese is produced. Skyr is made with skimmed milk and has 

11 grams of protein.

20- Chickpeas

Almost 20 grams of protein and 50 grams of carbohydrates, it is a basic legume to gain 

muscle. Calcium, potassium, magnesium, iron... what more could you ask for?

21- Lentils

A food high in iron, manganese, potassium, copper, phosphorous and zinc. They also 

provide selenium and calcium to the body, and are also rich in vitamins A, B1, B2, B3, B5, B6, 

B12, C, K and E. 9 grams of protein per 100.

22- Beans

Due to their high content of iron and B vitamins , they are also very satiating due to their 

fiber, which will help you lose weight.

23- Brown rice

2.6 grams of protein per 100, choose this over white rice if you're looking to lose weight. But 

beware, because they are 76 grams of carbohydrates. Of course, it is a food that gives you 

immediate energy

24- Beans

Beans are rich in protein, fiber and minerals such as potassium, calcium, magnesium and 

phosphorus), although their main component is complex and slow-absorbing carbohydrates .

25- Almond milk

Its low calorie index is perfect for losing weight and it has some protein, 1.05 grams.

 26- Soy milk

It is a derivative of the legume that gives it its name. They are obtained from soybeans, 

ground with water and slowly steamed.

27- Nut milk

Nut milk is a vegetable drink with high-quality protein , vitamins and minerals, which 

improves intellectual performance and promotes weight loss.

28- Oat milk

In addition to being much more digestive than cow milk, oat milk provides us with B group 

vitamins, which help us protect and regulate the central nervous system.

29- Pistachios

Very energetic food , 594 kcal per 100 grams, due to its high fat content, which is good. Rich 

in fiber, it has a high protein content and is a source of vitamin E, folate and minerals such as 

calcium, magnesium, zinc, potassium or phosphorus. Essential if you are going to play sports.

30- Walnuts

The presence of omega 3 fatty acids improves inflammatory diseases such as rheumatoid 

arthritis and psoriasis. protein? 20 grams per 100. They are also useful for taking care of 

muscles and sexual desire.

31- Cashews

18 grams of protein for cashews and another perfect nut to stay full and help us lose weight. 

Highly recommended for its low concentration of carbohydrates.

31- Almonds

With its almost 20 grams of protein per 100 grams , almonds are a good source of 

essential amino acids.

32- Pecan nut

They are a very energetic food that provides good quality fats, proteins, vitamins and 

minerals.

33- Macadamia nuts

Macadamia nuts are a source of nutrients , including proteins, carbohydrates and fiber to 

keep you full and lose weight

34- Mushrooms

pic:weight loss protein rich foods

 

Mushrooms are the mushrooms that contain the most protein per 100 grams and are  

recommended in most vegan diets.They give great versatility when preparing healthy 

dishes.

35- Mussels

Mussels are a great source of protein. Rich in Omega 3, they contain vitamins and 

minerals such as sodium and potassium. Its wide ways of cooking it, encourages you to try 

new recipes.

36- Whole grain bread

When choosing our whole wheat bread, we have to be careful with the amount of flour used. 

However, carbohydrates contain fewer calories than fat and we must choose the bread 

that is best for our muscles .

37- Lupins

With almost 40% protein, lupins are a high-quality source of these. It is a plant-based food 

that also has carbohydrates and fiber. It also serves as a natural antioxidant.

38- Guava

This exotic fruit stands out for its high protein content compared to other sweet fruits. 

Therefore, it can become an interesting alternative if we like its flavor.

 

39- Scallops

Like other fish foods, scallops are high in protein and low in saturated fat. In addition, it 

contains potassium and a large number of vitamins.

40- Edamame

Free of cholesterol and gluten, edamame provides us with a large amount of plant-based 

protein. Ideal as a snack for a quick energy shot with fiber, calcium and iron.

41- Ground flax

Flax is one of the seeds that provides us with the greatest amount of protein. Ideal to 

season any dish.

42- Spinach

Within vegetables, spinach stands out as the most protein that exist. In addition, it has no 

fat or calories.

43- Broccoli

Despite the fact that broccoli contains less protein than spinach , the numerous benefits 

that it provides us make it an undoubted one on this list.

44- Prawns

Without abuse, they are a great source of protein to keep muscles strong. It has no 

carbohydrates and very little fat.

45- Sunflower seeds

If we forget about salt, sunflower seeds, commonly called sunflower seeds, provide us with a 

lot of protein as well as containing magnesium, iron and zinc, among other nutrients.

46- Avocado

Low in carbohydrates , avocados also contain a significant amount of high-quality protein.  

They help us control cholesterol in addition to having numerous vitamins.

47- Hazelnuts

Despite their high caloric intake, hazelnuts provide many nutrients such as calcium, 

phosphorus and magnesium. Rich in oleic acid, they also provide us with vitamin E.

48- Nori seaweed

Widely used in Japanese cuisine, it is a great source of calcium . In addition to protein, it 

provides us with minerals and vitamin B.

49- Sesame

Inside the seeds, sesame contains calcium, phosphorus, and potassium . Ideal to 

accompany our dishes given its high level of protein.

50- Pumpkin seeds

Pumpkin seeds are a great source of the amino acid tryptophan , ideal for the proper 

functioning of the brain. This snack stands out for its very high protein content and is ideal in 

many diets.