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23 High-Protein, Low-Calorie Foods to Support Your Weight Loss Journey

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August 4, 2025
protein rich foods

Are you trying to lose weight but struggling to feel full and satisfied while cutting calories? Consuming enough protein might be the answer to your needs!1 The good news is, there are plenty of delicious high-protein, low-calorie foods to choose from, many of which are staples in the Australian diet.4

In this article, we’ll explore some of the best options to include in your weight loss meal plan. We’ll look at protein content, calories, and easy ways to incorporate these nutritious foods into your diet. Let’s dive in!

What Are High Protein, Low Calorie Foods?

High protein, low calorie foods are nutrient-dense foods that provide a significant amount of protein per serving while being relatively low in calories. Some of the potential mechanisms through which high-protein diets contribute to weight loss include:1

  • Enhancing satiety: Diets rich in protein may increase the production of hormones like GIP and GLP-1, which help you feel fuller for longer.
  • Reducing hunger signals: Higher protein intake is likely to suppress ghrelin, a hormone that triggers hunger, thus reducing appetite.
  • Increasing calorie burn: Protein seems to have a higher thermic effect, meaning the body expends more energy to digest it compared to fats and carbohydrates.
  • Improving glucose regulation: Protein may significantly influence gluconeogenesis, the process by which the body produces glucose from non-carbohydrate sources, helping in better blood sugar management.

While high-protein diets might offer numerous benefits for weight loss, they also present potential challenges, particularly to kidney health. The increased acid load from a high protein intake could strain your kidneys, especially if you have a pre-existing kidney conditions.1

Can a High Protein Diet Help Me Lose Belly Fat?

According to studies, you cannot spot-reduce fat from specific areas of your body. Hence, belly fat will not disappear solely by focusing on exercises or diets targeting that region. Instead, an overall reduction in body fat is essential.5,6

Protein’s ability to reduce appetite, boost metabolism, and maintain muscle during weight loss stages might support a reduction in overall body fat percentage.1 Ultimately, it should be combined with regular physical activity and other healthy lifestyle choices for optimal results.6

If you have specific queries about your diet or weight management goals, it’s always best to consult with your healthcare provider for weight loss treatment options.

How Much Protein Do I Need per Day?

The recommended dietary intake (RDI) for protein for adult men and women is 0.84 grams per kilogram body weight per day on average.2

For a 75 kg person, that’s about 63 grams of protein per day. However, needs may be higher if you’re an athlete, pregnant, or recovering from an injury.3 Getting protein from a range of healthy whole food sources is ideal.2

What Can I Eat That Is Low in Calories but High in Protein?

Now, let’s explore the protein and calorie content of top high-protein, low-calorie foods from the Australian Food Composition Database that could help in supporting your healthy weight loss goals:4

*Assuming 100 mL for liquids or 100 g per serving

 

#

Food

Protein Content (g)

Calories Content (Cal)

1

Whey protein powder

85

375

2

Pumpkin seeds, hulled, dried

30.2

538

3

Lean beef, diced, raw

27.9

137

4

Canned tuna in spring water

26.1

129

5

Lentils, hulled, dry

25.5

323

6

Sunflower seeds

24.7

565

7

Peanut butter, no added sugar

24.3

628

8

Chia seeds, dried

23.8

437

9

Skinless chicken breast, raw

22.5

98

10

Kangaroo, steak, raw

22.5

102

11

Beans, haricot, dried

21.9

292

12

Turkey breast, lean, raw

21.6

117

13

Prawns, flesh, raw

20.7

91

14

Salmon

20.5

231

15

Cottage cheese

17

133

16

Scallops, raw

15.6

84

17

Quinoa, uncooked

12.9

370

18

Tofu

12.8

128

19

Whole egg, raw

12.6

127

20

White fish, baked

12.2

196

21

Egg whites

11.2

47

22

Natural yogurt, regular fat

5.3

76

23

Skim milk

3.7

36

 

Please note, the nutritional values provided are based on a 100g or 100 mL serving and are subject to change depending on portion size and cooking method. Additionally, consider consulting your healthcare provider before making any significant changes to your diet, especially if you have underlying health conditions or specific nutritional needs.

Tips for Adding High Protein, Low Calorie Foods to Your Meals

In addition to partnering with your healthcare provider to help you create a healthy calorie deficit, here are some practical tips to help you seamlessly integrate these nutritious options into your daily meals to help you achieve your weight loss goals:6,7

  • Include a source of lean protein at each meal and snack. 
  • Opt for low-fat cooking methods like grilling, baking, steaming, and stir-frying.
  • Use herbs, spices, and low-calorie seasonings to add flavor without extra calories.
  • Pair proteins with non-starchy vegetables for a high-volume, low-calorie meal.
  • Keep convenient protein options on hand like boiled eggs or canned tuna.

Wrapping It Up!

Remember, weight loss is all about creating a calorie deficit while providing your body with optimal nutrition. Aim to have a source of protein at each meal and snack, and balance with healthy fats, smart carbs, and plenty of vegetables for a well-rounded diet. If you have specific concerns, consult with your healthcare practitioner for personalised weight loss advice.

References:

  1. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism. 2014;11(1):53. doi:https://doi.org/10.1186/1743-7075-11-53
  2. NHMRC. Protein. Eat for Health. Published 2021. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
  3. Jäger R. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition. 2017;14(1). doi:https://doi.org/10.1186/s12970-017-0177-8
  4. Australian Food Composition Database. afcd.foodstandards.gov.au. https://afcd.foodstandards.gov.au/foodbyalphabetsearch.aspx
  5. Spot reduction: why targeting weight loss to a specific area is a myth. The University of Sydney. https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction–why-targeting-weight-loss-to-a-specific-area-is-.html
  6. Health Direct. A balanced diet. Healthdirect.gov.au. Published April 10, 2018. https://www.healthdirect.gov.au/balanced-diet
  7. National Health Service. Obesity. NHS. Published February 15, 2023. https://www.nhs.uk/conditions/obesity/





All content and media on the Actually Healthy Website is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

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