Protein Foods for Weight Loss

We are lucky living in this country and having such easy access to healthy high protein foods. Use this high protein food list as a reference guide for weight loss. But remember to keep your meal portion sizes within the recommended range and try to eat small portions every 3 hours. 

• Main meal protein portion size for a female                 100g
• Main meal protein portion size for a male                    150g   
• Snack meal protein portion size for a female/male        50g/100g
  
  
  

High protein foods list

Meat and poultry

Beef

Chicken

Light ham

Lamb

Bacon

Game meats

Deli meats

Turkey

Veal

Pork tenderloin

Egg

Egg white

Seafood

Fish

Crab

Lobster

Shark

Oyster

Prawn

Seafood extender

Vegetarian

Tofu

Lentils

Chickpeas

Dried beans (kidney beans, black beans etc)

Vegetarian sausages

Vegetarian mince

Note:  We don’t recommend dairy foods as protein foods for weight loss other than low fat cottage or ricotta cheese.  Other dairy foods are not quality protein foods for weight loss because of their naturally high sugar and fat content which can mess with your metabolic rate.

Nuts and avocado are good sources of protein but also not ideal protein foods for weight loss.  Both nuts and avocado have a high fat content and therefore simply too many calories.  Save these nutritious foods for special treats but always watch your portion control. A palm serving of nuts and half an avocado on any one day is ample.