If you’re like me, it isn’t uncommon to get extremely hungry throughout the course of an average day. This is especially true during the twilight zone hours that seem to drag on forever between lunch and dinner. This is the time of the day when I happily turn to protein rich snacks to give me the massive energy boost I need to get my work done and satisfy my hunger without adding so many extra calories to my diet that I need to buy a whole new wardrobe.
When it’s mealtime, I find that a protein rich lunch or dinner always hits the right spot.
Here are some of my favorite thoroughly satisfying, high protein low calorie foods I always keep at my house and hope you’ll add to yours, as well!
High Protein Snacks
Beef Jerky – Beef jerky is one of my favorite snacks because I can find it anywhere and it keeps very well without refrigeration, making it a perfect snack food for someone who is on the go. I always keep a few pieces in my gym bag, briefcase or desk drawer in case I have a sudden urge for an emergency snack. The only problem I ever encounter with this is that many times my co-workers get jealous when they catch me enjoying a piece of awesome jerky!
- Calories 82 / .07 oz.
- Protein 6.6 gr / .07 oz.
- Fat 5.1 gr / .07 oz.
- Carbs 2.2 g r/ .07 oz.
- Sugars 1.8 gr / .07 oz.
String Cheese – String Cheese is another one of my favorite high protein snack foods. Unlike beef jerky, string cheese tastes best when it’s refrigerated. Fortunately, it’s still incredibly easy to pack some in my lunch cooler. This is why string cheese is an item I always keep on hand. Individually wrapped servings of String Cheese are actually the perfect serving sizes for quick snacking.
- Calories 80 / 1 oz.
- Protein 8 gr / 1 oz.
- Fat 6gr / 1 oz.
- Carbs 1 gr / 1 oz.
- Sugars 0 gr / 1 oz.
Roasted And Salted Pumpkin Seeds – A lot of times when I’m feeling a bit hungry, I prefer to get my protein from vegetable sources. Salted and roasted pumpkin seeds rank right up there with the best of them as far as taste and packing a nutritional punch. They taste good enough that I’ll occasionally munch them right out of the bag. Other times, I toss them on top my very healthy salad to make them even healthier.
- Calories 126 / 1 oz.
- Protein 5.3 gr / 1 oz.
- Fat 5.5 gr / 1 oz.
- Carbs 15.2 g / 1 oz.
- Sugars 0 gr / 1 oz.
Roasted Soy Nuts – Right after pumpkin seeds, my next favorite type of high-protein snack is Roasted Soy Nuts. They’re salty, crunchy and available in different FLavors like BBQ, Onion Garlic, and Chili Lime, so I never have to get bored with just one type.
- Calories 129 / 1 oz.
- Protein 11.6 gr / 1 oz.
- Fat 6.4 gr / 1 oz.
- Carbs 9 gr / 1 oz.
- Sugars 0 gr / 1 oz.
High Protein Breakfast Foods
Egg Whites – Egg whites are a staple in my kitchen because they are versatile breakfast option and a smart and easy way to start the day. I’ve found that egg whites are one of the most cost-effective protein sources available today. While I’ve never tried them in their powder form, this is another option. I prefer using egg whites for an omelette and scrambled eggs. I also add liquid egg white to my protein shake every morning for an extra protein punch.
- Calories 15 / 1 oz.
- Protein 3.1 gr / 1 oz.
- Fat <.01 gr / 1 oz.
- Carbs 0.2gr / 1 oz.
- Sugar 0.2gr / 1 oz.
Non-Fat Cottage Cheese – I love non-fat cottage cheese because it’s so quick and easy to prepare when I’m feeling rushed. It’s a great high protein food that I eat often as a part of my breakfast, lunch, dinner and even for snacks. To add extra FLavor and jazz things up a bit, I usually add a pinch of freshly ground pepper or seasoning salt on top. If I’m craving something a little sweeter, I sometimes add fruits like drained mandarin oranges or a bit of fresh jam and mix it in. The taste is absolutely amazing!
- Calories 80 / 4.4 oz.
- Protein 12 gr / 4.4 oz.
- Fat 0 gr / 4.4 oz.
- Carbs 8 gr / 4.4 oz.
- Sugar 6 gr / 4.4 oz.
Non-Fat Yogurt – Non-fat yogurt is a protein rich food that people all over the world enjoy each and every day. I’m a big fan of Non-Fat yogurt because it’s a versatile high protein food that is suitable for breakfast, as a snack, or as a healthy dessert. It’s really easy to add some wholesome granola and a few of your favorite ripe berries for a delightful treat! I do this when I want a sweet treat that just can’t be beat! I also use it to make thicker fruit smoothies or a freeze if for a healthier, delicious ice-cream inspired treat.
- Calories 137 / 8.6 oz.
- Protein 14 gr / 8.6 oz.
- Fat .04 gr / 8.6 oz.
- Carbs 18.8 gr / 8.6 oz.
- Sugar 18.8 gr / 8.6 oz.
Canadian-Style Bacon – Canadian-Style bacon is one of my favorite ways to increase my protein intake at breakfast. This is a much healthier option than more traditional style bacon for the first meal of the day, as it has far less fat and calories per 4 ounce serving. I can never get enough Canadian bacon. Canadian-style bacon always adds a nice taste to a homemade breakfast sandwich. Sometimes I add sliced, cooked, Canadian bacon to a healthy omelette or serve it as a side dish. I love it because it only takes a few minutes to heat and it’s ready to eat!
- Calories 209 / 4 oz.
- Protein 27.4 gr / 4 oz.
- Fat 9.5 gr / 4 oz.
- Carbs 1.5 gr / 4 oz.
- Sugar 0 gr / 4 oz.
Unsweetened Almond Milk – Another great protein source is Unsweetened Almond Milk. This beverage is a low-calorie, non-dairy milk alternative that has gained popularity with consumers in recent years due to it being lactose-free and lower in calorie than traditional milk. This is a logical alternative if you suffer from lactose intolerance or Crohn’s Disease. I use unsweetened almond milk anytime I’m craving an ice cold drink. I pour it over cereal, or use it to make protein shakes or smoothies for myself. It’s also useful for replacing dairy milk in traditional recipes.
- Calories 30 / 8 FL. oz.
- Protein 1 gr / 8 FL. oz.
- Fat 4.5 gr / 8 FL. oz.
- Carbs 5 gr / 8 FL. oz.
- Sugar 1 gr / 8 FL.oz.
High-Protein Foods For Main Dishes
Boneless Skinless Chicken Breast – Boneless, skinless chicken breast meat has always been regarded as one of the better, high-quality protein sources that dieters and weightlifters can choose to eat. I agree with those folks and I also enjoy it because it’s low in fat, great tasting, and really easy to make. When you want to make a low-calorie meal, grilled or baked boneless, skinless chicken breast is always a top choice. Chicken breast is always best when served in a salad or as a main dish. I always avoid coated or deep-fried versions to keep the calorie count as low as possible.
- Calories 120 / 4 oz.
- Protein 22 gr / 4 oz.
- Fat 2.5 gr / 4 oz.
- Carbs 0 gr / 4 oz.
- Sugar 0 gr / 4 oz.
Skinless Roasted Turkey Breast – I also enjoy roasted, skinless turkey breast when I want a lean protein that is also low in fat. Anyone who wants to eat a food that offers high-protein and low-calories per serving is well-served by this choice.
- Calories 153 / 4 oz.
- Protein 34 gr / 4 oz.
- Fat .08 gr / 4 oz.
- Carbs 0 gr / 4 oz.
- Sugar 0 gr / 4 oz.
Lean Ground Turkey – Another go-to protein option for me is a lean ground turkey. This is a high-protein option that I find is extremely easy to work with and is lower in calories than traditional style ground beef.
- Calories 153 / 4 oz.
- Protein 21.2 gr / 4 oz.
- Fat .8 gr / 4 oz.
- Carbs 0 gr / 4 oz.
- Sugar 0 gr / 4 oz.
Tofu – People who are trying to cut the amount of meat they consume will find that tofu is a great plant-based, high-protein meat alternative. Tofu is a product that’s derived from Soybeans and is a dietary staple in many Asian dishes. I often find new recipes that include Tofu. It turns out you can create just about any meal out of this awesome meat alternative.
- Calories 103 / 4 oz.
- Protein 11.2 gr / 4 oz.
- Fat 6.6 gr / 4 oz.
- Carbs 2.3 gr / 4 oz.
- Sugar .06 gr / 4 oz.
Lean Broiled Sirloin Beef – I love steak, but I only want to have extremely lean cuts. I was extremely happy to when I tried a very lean cut of broiled Sirloin and found it packs a real wallop of both taste and protein that helps me meet my dietary goal. Consider me a fan for life!
I find that grilled or broiled sirloin steak is absolutely perfect as a main course and can be enjoyed in a wide variety of ways. It can be served as a main course, prepared in a stir-fry dish, or sliced or enjoyed in a nice, fresh salad.
- Calories 207 / 4 oz.
- Protein 34.5 gr / 4 oz.
- Fat 6.5 g r/ 4 oz.
- Carbs 0 gr / 4 oz.
- Sugar 0 gr / 4 oz.
Water-Packed Light Tuna – I find that water-packed light tuna is an inexpensive option when I’m keeping a tight budget and increasing the amount my protein consumption. I often put Light tuna in my salads or in healthy wraps. Sometimes I even eat it right out of the can if I’m in a big hurry! I’ve noticed that some companies have introduced tuna products that come with crackers to make it easier to enjoy a quick tuna-based lunch or snack.
- Calories 122 / 4 oz.
- Protein 30.4 g r/ 4 oz.
- Fat 0 gr / 4 oz.
- Carbs 0 gr / 4 oz.
- Sugar 0 gr / 4 oz.
Cooked Shrimp – If you fancy seafood like I do, you’ll be happy to find out that plain, cooked shrimp is a reliable source for high-grade protein. Not only that, it’s easy to prepare, which I think is always a wanted bonus. I think that cooked shrimp is perfect when I toss it on salads, put in sandwich wraps or serve it as a main dish.
- Calories 84 / 3 oz.
- Protein 17.8 gr / 3 oz.
- Fat .9 gr / 3 oz.
- Carbs 0 gr / 3 oz.
- Sugar 0 gr / 3 oz.
Texturized Vegetable Protein – If you’re not familiar with TVP, it’s time you were introduced to this remarkable meat substitute. Texturized Vegetable Protein, also known as TVP, is an inexpensive, vegetable-based protein source that is very useful in the kitchen. I frequently use it as a substitute for ground meat because it tastes so awesome. I always use it to reduce the amount of expensive ground beef I use in recipes like tacos, chili, and casserole dishes.
- Calories 80 / .25 c.
- Protein 12 gr / .25 c.
- Fat 0 gr / .25 c.
- Carbs 7 gr / .25 c.
- Sugar 3 gr / .25 c.
High-Protein Vegetables
Mushrooms – For many people who follow a vegan or vegetarian lifestyle, mushrooms serve as a logical meat replacement. There are many types of mushrooms to choose from, so I never get bored eating just one variety. I have been eating more mushrooms than ever lately just because they taste so good.
- Calories 21 / 3.4 oz.
- Protein 3 gr / 3.4 oz.
- Fat .3 gr / 3.4 oz.
- Carbs 3.1 gr / 3.4 oz.
- Sugar 1.6 gr / 3.4 oz.
Lentils – Have you thought about lentils lately? You should. They’re an awesome plant-based source of protein that doesn’t get enough credit in my opinion. This is a whole food that is relatively inexpensive and is easily added to your diet. The long and illustrious history of lentils dates back 5,000 years, making them one of the oldest crops ever grown in the world. I give lentils two healthy thumbs up! I love adding lentils to soups and stews. I also enjoy them served on salads, made into dips, or mashed and used as a meat substitute to make a truly mouth-watering vegetarian burger.
- Calories 230 / 7 oz.
- Protein 17.9 gr / 7 oz.
- Fat .8 gr / 7 oz.
- Carbs 39.9 gr / 7 oz.
- Sugar 3.6 gr / 7 oz.
I hope that you have found this guide helpful in your quest to find a varied mix of high-protein foods to add to your lineup of a protein-dense dietary regimen. Stay tuned for more great information on nutrition to make your eating habits more exotic and interesting.
In the meantime let me know on more high protein, low fat foods you eat everyday, that I may have missed here
