Dinner is a meal that many of us (including those of us at EatingWell) look forward to. For starters, it's often our most sociable meal of the day, whether we're dining with family, friends, or both. In addition, if weight loss is a current objective of yours, supper plays an important part.
According to a new study published in the journal Nutrients in January 2021, skipping supper may induce weight gain. The research looked at college students and found that those who missed supper on a regular basis accumulated roughly 10% more weight over a 6-year period than those who ate dinner every day. Dinner skippers were also more likely to be overweight or obese according to their BMI.
Dinner, on the other hand, does not have to be an all-you-can-eat buffet. According to research, having breakfast or lunch as your main meal of the day may help you lose more weight than making supper your main meal.
This is where protein comes in: if you want to make supper a lighter meal, you should include a protein-rich item. Protein is incredibly filling, and it also makes it simpler to adhere to a low-calorie diet.
So, with that in mind, here are some of the greatest high-protein foods for weight loss!
Best High-Protein Foods For Weight Loss
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1. Thighs of chicken
35 grammes per 1-cup chopped
This dark meat cut has a lesser protein content than its chicken breast brother, but it makes up for it with more zinc and iron. A thigh is far closer in size to the required 3 to 4-ounce serving of protein than a conventional chicken breast, so opting for a thigh rather than a breast is a simple method to control portion sizes.
With these budget-friendly chicken thigh dishes, you can save money while still eating well.
2. Turkey Breast
40 grammes per 1 cup (approximately)
We still love chicken breast (aka America's favourite cut of chicken), but its turkey cousin has a little lower calorie count and a taste that's just different enough to break up the routine.
These turkey breast meal dishes are delicious and nutritious.
3. Shrimp
30 grammes per 1-cup (approximately)
Shrimp are very lean (a full cup contains just over 1 gramme of total fat), but they're also high in protein, as you can see. Unless your doctor advises differently, don't be concerned about the cholesterol level of your foods: most (but not all) studies have shown that dietary cholesterol has no effect on your risk of heart disease.
These shrimp feasts in 30 minutes are a must-try.
4. Bison
36 grammes per 1 cup (approximately)
Bison is leaner and has a little lower protein content than even 95 percent lean ground beef. Use it the same way you would grind beef, or get some inspiration here! Venison (deer meat) is another high-protein game meat; however, it's not as widely accessible as bison.
read also: A Keto Diet For Beginners
5. Lentils
18 grammes per 1 cup
You can use them in lieu of ground beef in your favourite dishes like tacos, spaghetti sauce, burgers, and meatballs. According to research published in the American Journal of Clinical Nutrition, including about a half cup of lentils (or any beans) in your diet on a regular basis may aid weight loss. This is likely due to their high protein and fibre content, which increases feelings of satisfaction while also delivering antioxidants to keep cells healthy, as explained by Blatner.
These tasty and healthful lentil dishes will help you eat more lentils.
read also: 9 Best Low-Carb Vegetables
6. Eggs
24 grammes per 1 cup
Breakfast meals are excellent sources of protein for supper. Make a pizza frittata or add eggs to your fried rice. A single egg contains 6 to 7 grammes of protein and just 80 calories, as well as choline, a vitamin that is beneficial to brain function and may also be linked to better body composition.
These healthful, fast, and simple egg dishes are a must-try.
read also: 7 Foods To Avoid On A Low-Carb Diet
7. Cottage Cheese
28 grammes per 1 cup
Cottage cheese is, in fact, beneficial to one's health. Cottage cheese is strong in protein and low in carbohydrates (just 6 grammes per cup!). Use it as the foundation for your favourite vegetable salad (think: chopped tomatoes, cucumbers, a sprinkling of your favourite herb, and a dash of a zesty spice like sumac). Cottage cheese may also be used as a toast or cracker topping.
8. Greek Yogurt
11 grammes per ½ cup
This breakfast dish may also be served as an evening dish. However, as a high-protein condiment, it's somewhat more practical—which is why we provided you with the protein breakdown per 12 cups instead. Instead of sour cream, use Greek yoghurt as the foundation of creamy salad dressings. Yogurt, when consumed on a regular basis as part of a well-balanced diet, has been linked to a reduction in body weight.
