The Best High-Protein, Low-Calorie Foods for a Balanced Diet

A balanced diet is essential for maintaining good health, a stable weight and optimal energy levels. Among the many nutrients our bodies need, proteins play a crucial role. Not only are they the building blocks of our muscles, skin and bones, they are also involved in many vital biological processes, such as the production of enzymes and hormones. However, it's just as important to manage calorie intake to avoid excesses that can lead to unwanted weight gain.

This article aims to guide you in choosing the best protein-rich, low-calorie foods. By understanding how to maximize your protein intake while keeping calories low, you'll not only be able to improve your body composition, but also support your health and wellness goals. Whether you're an athlete looking to build muscle mass, or simply someone keen to maintain a healthy lifestyle, this guide will provide you with the tools you need to achieve your nutritional goals.

The Best High-Protein, Low-Calorie Foods

I) Meat and Fish

When you're looking to boost your protein intake while keeping calories low, lean meats and fish are ideal choices. Here are a few particularly beneficial options :

1) Chicken (breast)

• Protein: Chicken breast is one of the most popular sources of protein. A 100-gram serving of cooked chicken breast contains about 31 grams of protein for only 165 calories.

• Benefits: Chicken breast is low in saturated fats and provides a good amount of B vitamins, which are crucial for energy metabolism.

• How to use : Grill, roast or pan-fry chicken breast for a simple, versatile meal option. Add it to salads, sandwiches or vegetable dishes for a protein boost.

2) Turkey

• Protein: Turkey, especially turkey breast, is another excellent source of lean protein. A 100-gram serving of cooked turkey breast contains about 29 grams of protein for 135 calories.

• Benefits: Turkey is also low in fat and rich in selenium, an essential mineral for thyroid function and antioxidant protection.

• How to incorporate: Use turkey as an alternative to chicken in your favorite recipes. It can be grilled, baked or added to soups and stews.

3) Lean fish (Cod, Tilapia)

• Protein: Lean fish such as cod and tilapia are perfect choices for a high-protein, low-calorie diet. A 100-gram portion of cooked cod contains around 20 grams of protein for just 85 calories.

• Benefits: As well as being high in protein, these fish are an excellent source of B vitamins, phosphorus and selenium. They're also low in fat, making them ideal for a balanced diet.

• How to incorporate them : Lean fish can be grilled, baked or pan-fried. Serve with vegetables and brown rice for a nutritious, balanced meal.

4) Oil Free Canned Tuna

• Protein: Canned tuna, especially when preserved in water rather than oil, is a convenient and economical source of protein. A 100-gram serving of canned tuna in water contains around 25 grams of protein for just 116 calories.

• Benefits: Tuna is rich in omega-3 fatty acids, which are beneficial for cardiovascular health. It also contains important vitamins and minerals such as vitamin D and iron.

• How to incorporate it: Use canned tuna to prepare salads, sandwiches, or mix it with vegetables and pasta for a quick, protein-rich meal.

II) Dairy products and substitutes

Dairy products and their plant-based substitutes are excellent sources of protein, while often being low in calories. Here are some of the best choices:

1) Plain Greek yogurt

• Protein: Plain Greek yogurt is particularly rich in protein. A 100-gram serving of plain Greek yogurt contains around 10 grams of protein for just 59 calories.

• Benefits: As well as being rich in protein, Greek yogurt is also a good source of calcium, probiotics and vitamin B12. Probiotics help maintain good digestive health.

• How to eat it Eat it as is, with fresh fruit and nuts, or use it as a base for smoothies and sauces.

2) Cottage cheese

• Protein: Cottage cheese is another excellent source of protein. A 100-gram serving of cottage cheese contains around 11 grams of protein for just 98 calories.

• Benefits: Cottage cheese is low in fat and carbohydrates, making it an excellent choice for those following a balanced diet. It's also rich in calcium and phosphorus, necessary for healthy bones.

• How to use it: Add it to salads, vegetable dishes, or eat it with fruit for a protein-rich snack.

3) Skimmed Milk

• Protein: Skim milk offers a good amount of protein while being low in calories. One cup (240 ml) of skim milk contains about 8 grams of protein for only 83 calories.

• Benefits: Skimmed milk is rich in calcium and vitamin D, essential for healthy bones and teeth. It's also a good source of vitamin B2 (riboflavin) and vitamin B12.

• How to use it: Use it in cereals, smoothies, baking recipes, or simply drink it as a refreshing beverage.

4) Soy milk

• Protein: Soy milk is a protein-rich plant-based alternative. One cup (240 ml) of unsweetened soy milk contains around 7 grams of protein for just 80 calories.

• Benefits: In addition to its protein content, soymilk is often enriched with calcium, vitamin D and vitamin B12. It's also low in saturated fat and lactose-free, making it ideal for the lactose-intolerant.

• How to incorporate it: Use soy milk in cereals, smoothies, cooking recipes, or drink it as an alternative to cow's milk.

III) Eggs

Eggs are a versatile and affordable source of high-quality protein. They can be incorporated into a multitude of dishes and are easy to prepare. Here's how whole eggs and egg whites can fit into a high-protein, low-calorie diet.

1) Whole eggs (in moderation)

• Protein: A medium-sized whole egg contains around 6 grams of protein for around 70 calories.

• Benefits: Whole eggs are a complete source of protein, containing all the essential amino acids. They are also rich in nutrients such as vitamins A, D, E and B12, and minerals like selenium and zinc. Eggs also contain healthy fats, including omega-3 fatty acids in enriched eggs.

• Moderation: Although whole eggs are nutritious, it's important to consume them in moderation due to their cholesterol content. Moderate egg consumption (up to one egg a day) is generally considered safe for most healthy people.

• How to incorporate them: Whole eggs can be cooked in many ways: boiled, poached, scrambled, in omelettes, or used in baking recipes. Try pairing them with vegetables for a balanced, nutrient-rich meal.

2) Egg whites

• Protein: Egg whites are composed almost exclusively of protein. A medium-sized egg white contains around 3.6 grams of protein for just 17 calories.

• Benefits: Egg whites are an ideal option for those looking to boost their protein intake without adding fat or cholesterol. They're also low in calories, making them an excellent choice for those on a low-calorie diet.

• How to incorporate them: Egg whites can be used in many ways: whipped into snow for recipes like meringues, scrambled on their own or mixed with whole eggs, or added to smoothies for a protein boost. They can also be used to boost the protein content of vegetable dishes or salads.

IV) Pulses and seeds

Pulses and seeds are excellent sources of vegetable protein, rich in fiber, vitamins and minerals. They are also low in calories, making them perfect for a balanced diet.

1) Lentils

• Protein: A 100-gram portion of cooked lentils contains around 9 grams of protein for around 116 calories.

• Benefits: Lentils are an excellent source of fiber, iron, folate and manganese. They contribute to digestive health, blood sugar regulation and the prevention of anemia.

• How to incorporate them : Lentils can be added to soups, stews, salads, or used as a base for vegetarian dishes such as lentil burgers.

2) Chickpeas

• Protein: A 100-gram serving of cooked chickpeas contains around 19 grams of protein for around 164 calories.

• Benefits: Chickpeas are rich in fiber, iron, folate, magnesium and phosphorus. They help maintain heart health, blood sugar regulation and digestion.

• How to incorporate them: Use chickpeas in salads, curries, hummus, or oven-roasted for a crunchy, protein-rich snack.

3) Edamame

• Protein: A 100-gram serving of cooked edamame (immature soybeans) contains around 11 grams of protein for around 122 calories.

• Benefits: Edamame is a complete source of protein, containing all the essential amino acids. It is also rich in fiber, vitamins C and K, and folate. It helps maintain good digestion and prevent chronic disease.

• How to integrate them: Edamame can be eaten on its own with a pinch of salt, added to salads, stir-fries or pasta dishes for extra protein.

4) Chia seeds

• Protein: A 28-gram serving (about 2 tablespoons) of chia seeds contains about 4 grams of protein for about 137 calories.

• Benefits: Chia seeds are rich in fiber, omega-3, calcium, magnesium and antioxidants. They promote digestive, heart and bone health.

• How to use them: Add chia seeds to smoothies, yoghurts, cereals, or make chia pudding by soaking them in milk or a plant-based alternative.

V) Soy-based products

Soy-based products are protein-rich plant-based alternatives, offering an excellent option for those looking to reduce their meat intake while maintaining a high protein intake. Here are two of the best options :

1) Firm Tofu

• Protein: A 100-gram serving of firm tofu contains around 8 grams of protein for around 76 calories.

• Benefits: Tofu is a complete source of protein, containing all the essential amino acids. It is also rich in calcium, iron and magnesium. What's more, it's low in saturated fat and cholesterol-free, making it a heart-healthy option.

• How to incorporate it: Firm tofu can be grilled, sautéed, baked or added to soups and stews. It absorbs well the flavors of marinades and spices, making it extremely versatile. Try using it in vegetable stir-fries, curries, or as a meat substitute in dishes like tacos or burgers.

2) Tempeh

• Protein: A 100-gram serving of tempeh contains around 19 grams of protein for around 195 calories.

• Benefits: Tempeh is also a complete source of protein and is rich in fiber, iron, calcium and B vitamins. It's made from fermented soybeans, which gives it probiotic benefits for digestive health. Tempeh has a firm texture and a nutty flavor, making it unique among soy products.

• How to use it: Tempeh can be sliced, crumbled, marinated and cooked in a variety of ways. It's delicious grilled, sautéed or added to pasta dishes, salads and sandwiches. Try marinating it in soy sauce and ginger before grilling for extra flavor.

VI) Plant proteins and alternatives

Plant proteins and their alternatives offer interesting options for diversifying your protein intake while benefiting from a variety of other essential nutrients. Here are two excellent choices:

1) Quinoa

• Protein: Quinoa is a complete source of protein, containing about 8 grams of protein per 100 grams of cooked quinoa, or about 120 calories.

• Benefits: Quinoa is a protein-rich grain that contains all the essential amino acids, making it an ideal option for vegetarian and vegan diets. In addition to protein, quinoa is also rich in fiber, iron, magnesium and antioxidants. It's also gluten-free, making it suitable for people with gluten intolerance.

• How to incorporate it: Quinoa can be used as a substitute for rice or pasta in main dishes. It can also be added to salads, soups or used as a base for grain bowls. Prepare by boiling or steaming for a light, airy texture.

2) Spirulina

• Protein: Spirulina is a blue-green algae that is extremely rich in protein. A 10-gram serving of spirulina powder contains about 6 grams of protein for about 20 calories.

• Benefits: Spirulina is a complete source of protein and is also rich in B vitamins, iron, manganese and antioxidants such as phycocyanin. It has anti-inflammatory properties and can help boost the immune system. Its nutritional density makes it a valuable addition to vegetarian and vegan diets.

• How to incorporate it: Spirulina is generally consumed in powder or tablet form. You can add spirulina powder to smoothies, juices, soups or sauces for extra protein and nutrients. Given its slightly earthy flavor, it's often best to combine it with stronger-tasting ingredients in your preparations.

Conclusion

Choosing high-protein, low-calorie foods is an effective strategy for supporting a balanced diet while promoting overall health. We've explored various food groups that offer high-quality protein without adding excessive calories. By incorporating these foods into your daily diet, you can not only increase your protein intake, but also benefit from their varied nutritional properties. Whether you want to improve your sporting performance, maintain a feeling of satiety for longer, or simply support a healthy lifestyle, these food options can help you achieve your nutritional goals.

Feel free to experiment with these ingredients to create delicious, balanced meals that suit your preferences and lifestyle. By adopting these food choices into your daily meals, you can ensure that your diet remains both nutritious and tasty, while supporting your overall well-being.