🥗 Foods that are good for losing fat and gaining muscle! 12 high-protein, low-calorie foods for beginners (with nutritional data + practical tips)
Losing weight and reducing fat does not mean starving yourself. Choosing the right foods will help you lose weight healthily without losing muscle💪! The following selections of the most popular high-protein, low-calorie foods will help you create a perfect fitness menu, suitable for both muscle gain and weight loss~
| food | Protein per 100g | Calories per 100g | Fitness Tips/Features |
|---|---|---|---|
| 🐔 Chicken breast | 23g | 110 kcal | Low-fat and high-protein, a must-eat for reducing fat and increasing muscle |
| 🦃 Turkey Breast | 29g | 120 kcal | Higher in protein, a new star in fat loss |
| 🥩 Steak (lean) | 20-22g | 120 kcal | High protein, low fat, suitable for both muscle gain and fat loss |
| 🐖 Pig plum head | 18g | 180 kcal | Sufficient protein but high in fat, eat in moderation |
| 🐟 Cod fillet | 18g | 80 kcal | Ultra-low-calorie fish, easy to digest |
| 🐟 Salmon | 20g | 140 kcal | Healthy fat + high protein |
| 🥚 Eggs | 6.5g/pc | 70 kcal/piece | Whole eggs are rich in nutrients and the protein is almost fat-free |
| 🥛 Skim milk | 3.5g | 35 kcal | Good choice for breakfast/protein supplement |
| 🥛 Greek cheese (skim) | 10g | 60 kcal | Filling and low in calories, the best choice for breakfast/afternoon tea |
| 🧈 Firm tofu | 14g | 80 kcal | Plant protein, a boon for vegetarians |
| 🌱 Edamame | 12g | 120 kcal | High-protein beans, suitable as a snack or side dish |
| 🥬 Broccoli | 3g | 34 kcal | Ultra-high fiber, improves satiety |
| 🥬 Spinach | 2.9g | 23 kcal | Low in calories and high in iron, great with meat |
🔥 Useful Tips
- Cooking recommendations include steaming/boiling/air frying to reduce excess fat
- The main meal must contain protein, accompanied by plenty of vegetables, the more you eat, the fitter you will be!
- Want to reach the target faster? You can mix protein powder + main meal protein, convenient and fast!
🎯 Want to know how much protein you should eat every day to effectively lose fat/gain muscle?
Try it now 👉 Free protein requirement calculator to help you tailor a healthy meal plan!
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