High-Protein Foods for Weight Loss

Of the three macronutrients, protein is the one that matters most for weight loss. It's the most filling per calorie, it preserves lean muscle while you're in a deficit, and it takes more energy to digest. Building meals around protein makes a calorie deficit far easier to sustain.

Best lean protein sources

Chicken breast, turkey, white fish, shrimp, egg whites, nonfat Greek yogurt, cottage cheese, tofu, and lentils all deliver lots of protein for relatively few calories.

How much protein you need

A common target for weight loss is roughly 0.7–1 gram of protein per pound of goal body weight. Spreading it across meals helps with fullness throughout the day.

Track it without the hassle

MyDietJourney estimates protein along with calories from a single meal photo, so you can see whether you're hitting your protein target without weighing or logging by hand.