???? 6 More Lean Protein Foods to Support Weight Loss (Part 2)

When it comes to losing weight and keeping it off, lean protein is one of the most important nutrients in your diet. Protein helps you manage hunger, preserve lean muscle mass, and boost metabolism — all of which support long-term fat loss success.

If you’re already including chicken, fish, turkey, shrimp, beans, and lentils from Part 1, here are six more lean protein options — including both animal and plant-based choices — to keep your meals balanced, satisfying, and full of variety.

???? 1. Egg Whites

Egg whites are almost pure protein with virtually no fat, making them one of the leanest protein sources available.

• Egg Whites: ~11 g protein per 3 egg whites | 0 g fat

• Plant-Based Alternative (JUST Egg): ~5 g protein per serving | 4 g fat

✅ Perfect for omelets, scrambles, or a high-protein breakfast without excess calories.

???? 2. Nonfat Greek Yogurt

Greek yogurt contains both casein and whey — two high-quality proteins that digest at different rates to help you feel full longer.

• Nonfat Greek Yogurt: 15–20 g protein per 6 oz | 0 g fat

• Plant-Based Yogurt (Almond, Soy, or Oat): 10–14 g protein per 6 oz | 2–4 g fat

✅ Use nonfat Greek yogurt with fruit and cinnamon, or blend into smoothies for extra protein.

???? 3. Low-Fat Cottage Cheese

Cottage cheese provides slow-digesting casein protein, which helps control hunger and supports muscle recovery.

• Protein: ~14 g per ½ cup | 1–2 g fat

✅ Pair with fruit for a light breakfast or mix with veggies and herbs for a savory snack.

???? 4. Scallops

Scallops are a lean, nutrient-dense seafood that’s rich in protein, selenium, and B vitamins — all with very little fat.

• Protein: ~17 g per 3 oz | <1 g fat

✅ Pan-sear or grill with lemon and herbs for a light, delicious entrée.

???? 5. Tempeh (Plant-Based Protein)

Made from fermented soybeans, tempeh offers a complete plant protein with probiotics that support gut health.

• Protein: ~16 g per 3 oz | 5 g fat (mostly healthy unsaturated fats)

✅ Slice, marinate, and sauté or bake — perfect in grain bowls, stir-fries, or salads.

???? 6. Edamame

Edamame (young soybeans) are a complete plant-based protein loaded with fiber and healthy fats.

• Protein: ~17 g per cup cooked | ~8 g fat (unsaturated)

✅ Enjoy steamed as a side dish, tossed into salads, or roasted for a crunchy, satisfying snack.

Final Thoughts

Including a mix of lean protein foods — both animal and plant-based — helps you stay full, maintain muscle, and improve your metabolism while losing weight. Rotate these options throughout your week to keep your meals interesting and nutritionally balanced.

????‍⚕️ About the Author

Kevin Grodnitzky, MS, RDN
Expert Nutritionist & Founder of Nutrition Coaching Center

With over 20 years of experience and more than 4,000 clients served, Kevin helps individuals achieve lasting weight loss through science-based nutrition, habit formation, and personalized coaching.

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