12 High-Protein, Low-Fat Foods That Help You Lose Weight & Stay Full

Introduction

Trying to lose weight but tired of feeling hungry all the time? The trick isn’t just eating less—it’s eating smarter. Foods that are high in protein and low in fat keep you satisfied longer, help you maintain muscle, and make calorie control way easier.

I’ve personally leaned on these foods when I wanted to slim down without feeling like I was torturing myself. Trust me, once you know which ones actually work, you’ll never look at your grocery list the same way again.

Here are 12 high-protein, low-fat foods that can help you lose weight while staying full and energized.

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1. Chicken Breast

Chicken breast is the gold standard of lean protein. It’s affordable, versatile, and ridiculously easy to cook.

• Protein (per 100g): 31g
• Fat: 3g

How to use it:

• Grill it with herbs and lemon.
• Dice into salads.
• Shred for wraps.

Quick Recipe:

• Ingredients: 1 chicken breast, salt, pepper, paprika, lemon juice.
• Instructions: Season, grill 6–7 minutes each side, squeeze lemon on top. Done.

Ever noticed how bodybuilders practically live on chicken breast? Now you know why.

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2. Egg Whites

Egg yolks get all the drama, but egg whites are where the pure protein lives.

• Protein (per 100g): 11g
• Fat: 0g

How to use it:

• Omelets with veggies.
• Protein pancakes.
• Scrambles with salsa.

Quick Recipe:

• Ingredients: 4 egg whites, spinach, tomatoes, salt, pepper.
• Instructions: Scramble egg whites, toss in veggies, cook until fluffy.

Pro tip: Add one whole egg for flavor—it keeps things from tasting like cardboard. 🙂

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3. Greek Yogurt (Non-Fat)

This is the creamy, protein-packed snack that makes dieting feel less like punishment.

• Protein (per 100g): 10g
• Fat: 0g

How to use it:

• Breakfast bowls with berries.
• Smoothies.
• As a sour cream substitute.

Quick Recipe:

• Ingredients: 1 cup non-fat Greek yogurt, handful of blueberries, teaspoon honey.
• Instructions: Mix and enjoy as a dessert-like snack.

Ever tried swapping mayo for Greek yogurt in chicken salad? Game changer.

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4. Tuna (Canned in Water)

Tuna is a lean, portable protein bomb. Just watch out for mercury—don’t go full “tuna every meal” mode.

• Protein (per 100g): 29g
• Fat: 1g

How to use it:

• Tuna salad with light mayo or Greek yogurt.
• Toss into pasta.
• Tuna wraps.

Quick Recipe:

• Ingredients: 1 can tuna, Greek yogurt, celery, black pepper.
• Instructions: Mix, spread on whole grain bread.

It’s basically the OG protein hack for broke college students—and it still works.

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5. Turkey Breast

Turkey breast is like chicken’s underrated cousin. Super lean, packed with protein, and perfect for meal prep.

• Protein (per 100g): 29g
• Fat: 1g

How to use it:

• Deli slices (choose low-sodium).
• Roasted turkey with spices.
• Turkey stir-fry.

Quick Recipe:

• Ingredients: 200g turkey breast, garlic, olive oil spray, chili flakes.
• Instructions: Pan-sear with garlic until golden.

Turkey chili with beans? One of my favorite cold-weather high-protein meals.

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6. Cottage Cheese (Low-Fat)

This is a protein-packed snack that works any time of day. Some love it, some hate it. I’m team cottage cheese all the way.

• Protein (per 100g): 11g
• Fat: 1g

How to use it:

• With pineapple chunks.
• Mixed with avocado.
• Spread on toast.

Quick Recipe:

• Ingredients: 1 cup low-fat cottage cheese, cucumber slices, black pepper.
• Instructions: Mix and eat—it’s fresh, crunchy, and filling.

It looks weird, but trust me, it keeps you full.

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7. Lentils

Yes, plant-based protein fans—I’ve got you covered too. Lentils are high in protein, fiber, and super cheap.

• Protein (per 100g, cooked): 9g
• Fat: 0.4g

How to use it:

• Soups.
• Salads.
• Curry.

Quick Recipe:

• Ingredients: 1 cup cooked lentils, onion, garlic, cumin, tomato.
• Instructions: Sauté onion/garlic, add lentils and spices, simmer with tomato.

Bonus: the fiber keeps you extra full—no snacking an hour later.

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8. Shrimp

Shrimp feels fancy but is surprisingly lean and quick to cook.

• Protein (per 100g): 24g
• Fat: 0.3g

How to use it:

• Shrimp tacos.
• Garlic shrimp with rice.
• Toss into stir-fry.

Quick Recipe:

• Ingredients: 200g shrimp, garlic, lemon, olive oil spray.
• Instructions: Sauté shrimp with garlic for 3–4 minutes, squeeze lemon.

Ever notice how shrimp instantly makes a meal feel “restaurant-level”? Yeah, that’s the vibe.

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9. White Fish (Cod, Tilapia, Haddock)

White fish is basically pure protein with almost zero fat.

• Protein (per 100g): 20–24g
• Fat: 1g

How to use it:

• Bake with lemon and herbs.
• Fish tacos.
• Steamed with veggies.

Quick Recipe:

• Ingredients: 200g cod, paprika, garlic powder, lemon.
• Instructions: Season and bake at 180°C for 15 minutes.

IMO, this is one of the easiest weeknight proteins—you season, bake, and you’re done.

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10. Edamame

This little green snack packs a serious protein punch and feels like guilt-free finger food.

• Protein (per 100g, cooked): 11g
• Fat: 5g (mostly healthy fats)

How to use it:

• Snack straight out of the pod.
• Toss into salads.
• Add to stir-fry.

Quick Recipe:

• Ingredients: 1 cup edamame, sea salt.
• Instructions: Boil for 5 minutes, sprinkle with salt.

Perfect Netflix snack without the regret. 🙂

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11. Quinoa

Unlike most grains, quinoa is a complete protein. Plus, it’s filling thanks to fiber.

• Protein (per 100g, cooked): 4g
• Fat: 1.9g

How to use it:

• As a rice alternative.
• In salads.
• With roasted veggies.

Quick Recipe:

• Ingredients: 1 cup quinoa, 2 cups water, salt.
• Instructions: Rinse quinoa, boil in water until fluffy (about 15 minutes).

It’s the perfect base for high-protein bowls.

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12. Whey Protein Powder (Low-Fat)

Sometimes, food alone doesn’t cut it. That’s where whey protein steps in. It’s quick, convenient, and helps you hit your protein target without much fat.

• Protein (per scoop ~30g): 24g
• Fat: 1–2g

How to use it:

• Protein shakes.
• Add to oatmeal.
• Bake into protein muffins.

Quick Recipe:

• Ingredients: 1 scoop whey protein, 1 cup almond milk, 1 banana.
• Instructions: Blend until smooth.

It’s like dessert but helps you lose fat. Win-win.

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Final Thoughts

Losing weight doesn’t mean starving yourself. It means picking foods that work with your body—not against it. These 12 high-protein, low-fat options keep you full, fuel your workouts, and make healthy eating way less boring.

Start small: swap one snack or one meal with a high-protein, low-fat choice. Over time, those little swaps add up to serious results.

So… which one are you adding to your grocery list first? 😉

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