7 High Protein Foods for Losing or Gaining Weight


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If you want to lose weight, you have to burn calories while exercising and also deal intensively with your diet, because this is a very important success factor. People like to grab small snacks between meals to satisfy their cravings. It is extremely tough to abstain, especially during the diet phase. With a few gummy bears or biscuits, you will soon devour hundreds of calories and the goal of “losing weight” is a long way off.

We have put together our top 7 of the best protein sources for you, which score especially in terms of low calories with a high protein content (also suitable for low-carb diets).

The right protein snack: Fast (and long-lasting) protein intake with protein shakes and protein bars

In addition to the classic foods that you can find in every supermarket, there is also the well-known protein shakes and protein bars. If you decide to use such products, I recommend that you stay away from weight gainers because those are filled with empty calories. If you are going to make protein shakes then just buy whey protein.

If you are in the mood for snacking, you should try consuming peanut butter keto cookies. As the name implies you will get minimal carbs and maximum protein, perfect if you are looking to snack during your workouts.

Top 7 Protein Sources

The nutritional information is based on 100 g each and can vary from manufacturer to manufacturer.

  1. Eggs (cooked; also suitable for vegetarians): It doesn’t matter whether you cook the eggs yourself or buy eggs that have already been cooked, because eggs are small powerhouses. Rich in protein, vitamins, and minerals, they are ideal snacks. Incidentally, organic eggs from the region taste best (thanks to the optimal nutrition of the chickens) and the regional farmers benefit from them.
  • Calories: 155 kcal
  • Protein: 12.6 g
  • Carbohydrates: 1.1 g
  • Fat: 10.6%
  1. Lean oats (also suitable for vegetarians): Lean quark is very cheap and has a relatively neutral taste. Apple, banana, or pineapple pieces can be added to spice up the low-fat quark. This of course changes the calorie content.
  • Calories: 68 kcal
  • Protein: 12.2 g
  • Carbohydrates: 3.9 g
  • Fat: 0.3 g
  1. Grainy cream cheese/cottage cheese (also suitable for vegetarians): Cottage cheese is a light snack that can be topped with berries, applesauce, or spices.
  • Calories: 98 kcal
  • Protein: 12.5 g
  • Carbohydrates: 3 g
  • Fat: 4 g
  1. Chicken cuts: You can find chicken cuts ready to eat in every supermarket. Ideal as a small snack on the hand. The same (similar nutritional information) also applies to turkey breast cuts.
  • Calories: 104 kcal
  • Protein: 20 g
  • Carbohydrates: 1 g
  • Fat: 1.5 g
  1. Ground cheese/hand cheese (also suitable for vegetarians): Harzer cheese is an absolute protein bomb. Our tip as a hearty protein snack. The very high protein content also ensures a feeling of satiety.
  • Calories: 127 kcal
  • Protein: 30 g
  • Carbohydrates: 0.1 g
  • Fat: 0.5 g
  1. Tuna (in its juice): Tuna is a very popular snack between meals. Pure from the can is not necessarily a treat for everyone, so you can add some corn or simply mix the tuna into a leaf salad. Tuna-439755_1280
  • Calories: 91 kcal
  • Protein: 21.2 g
  • Carbohydrates: 0.1 g
  • Fat: 0.6 g

Vegan Special: Also known as “Salami”, the Vegan Special is a perfect snack for all vegans who would like to have a protein-rich snack between meals. The salami consists of seitan, tofu, and paprika and tastes hearty and spicy. A perfect snack for on the go.

  • Calories: 267 kcal
  • Protein: 30.6 g
  • Carbohydrates: 5.1 g
  • Fat: 13.3 g

Notable alternatives (With less protein)

  1. Welch’s freeze pops
  2. Any type of fruit smoothie
  3. Tofu and Tempeh

Jeff Campbell

Jeff Campbell is a husband, father, martial artist, budget-master, Disney-addict, musician, and recovering foodie having spent over 2 decades as a leader for Whole Foods Market. Click to learn more about me

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