High Protein, Low Calorie Foods for Every Meal

Inadequate protein intake in America is rare, but balancing protein calories with a healthy amount of carbohydrate and fat calories daily can be a lot of guesswork without the help of nutritional analysis. The Institute of Medicine suggests between 10 and 35% of calories come from protein, but according to a study by University of Colorado researchers, the average American only gets about 17%. To be proactive in meal planning and on the fly decision making, consider high protein, low calorie foods to incorporate into your diet.

Breakfast
2 Large Eggs Protein 13 g
Calories: 192
Make it a Meal: ½ cup spinach cooked, 1 small potato, ½ cup honeydew melon

2 Slices of Turkey Deli Meat and 1 cup of Plain Kefir Protein: 27 g
Calories: 228
Make it a Meal: 1 whole wheat tortilla, ¼ avocado, 1 cup romaine lettuce, 1 orange

1 cup cooked Oatmeal and 1 cup 1% Lowfat milk Protein: 14.1 g
Calories: 268
Make it a Meal: 1 cup strawberries , 10 almonds

Lunch
½ cup Lentils Protein: 9 grams
Calories: 115
Make it a Meal: 1 cup Brown Rice, ½ cup pineapple chunks, 10 cashews, ½ cup radishes

½ cup Canned Tuna Protein: 19.7 grams
Calories: 89.5
Make it a Meal: 1 cup Grapes, 1 cup jicama spears, 1 oz. of low fat cheese

Buffalo Burger Protein: 20.7
Calories: 207
Make it a Meal: 2 slices of whole wheat bread, 1 cup of cucumber slices, 1 apple

Dinner
½ Chicken Breast Protein 26.7 g
Calories: 142
Make it a Meal: 6-8 Asparagus Spears, 1 medium sweet potato, 1 tbsp olive oil (toss with Asparagus Spears)

3 oz. Salmon Protein: 21.6 g
Calories: 155
Make it a Meal: ½ cup chopped hazelnuts, ½ cup red bell pepper, ½ cup quinoa, 1 cup butternut squash

1 Serving Tempeh Protein:18.2
Calories: 196
Make it a Meal: ½ cup basmati rice,1 cup broccoli, ½ cup carrots

Snack
8 oz. Non-Fat Greek Yogurt Protein 24 g
Calories: 140

1 Serving Whey, Pea, Rice, or Hemp Protein Powder Protein: Between 15 and 25 g
Calories: between 100 and 150

Soybeans (Edamame) Protein: 16.6
Calories: 188

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