High-Protein, Low-Calorie Foods: Eat More, Feel Full, Lose Fat

A practical target for most active people in a fat loss phase is around 1.6–2.2 g of protein per kilogram of body weight per day (roughly 0.7–1.0 g per pound). People with higher body fat can aim closer to 1.6 g/kg of lean body mass. Distribute this protein across 3–5 meals to support muscle maintenance and satiety.

You can build muscle in a small calorie surplus or, if you are newer to training or returning after a break, sometimes even in a slight deficit. High-protein, low-calorie foods help you hit your protein targets while controlling calories, but muscle growth also requires progressive resistance training and overall adequate energy over time.

For most healthy individuals, a higher-protein intake from whole foods is safe long-term and can improve body composition and appetite control. However, if you have kidney disease or other medical conditions, you should discuss protein targets with your healthcare provider. Also, ensure your overall diet includes enough healthy fats, carbohydrates, and micronutrients.

Combine high-protein foods with high-fiber, low-calorie items like vegetables, fruits, and whole grains. Prioritize foods that require chewing and have volume (soups, salads, stir-fries), drink enough water, and include some healthy fats for satisfaction. Minimizing ultra-processed, low-fiber foods also helps regulate hunger and cravings.

Protein shakes are useful as a supplement, especially around workouts or when you are short on time, but relying on them heavily can reduce overall satiety and micronutrient intake. Aim to get most of your protein from whole foods like meats, fish, dairy, legumes, tofu, and eggs, and use shakes to fill gaps rather than as a primary protein source.