Whey protein powder

"I keep tilapia in my freezer since it has 30 grammes of protein per four-ounce meal and is low in calories," explains Yawitz.



"Not only does it include 19 grammes of high-quality protein per 3 ounces cooked, but it also has EPA and DHA omega-3s," adds Amy Gorin, R.D.N.

When it comes to being high in protein and a decent option for individuals wanting to lose weight, here's another fish worth mentioning.

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"Because they are a complete protein, meaning they include all nine necessary amino acids that your body is unable to create on its own," Gorin says of these plant-based meals.


According to Yawitz, a 12-cup serving of low-fat cottage cheese delivers 14 grammes of belly-filling protein.

Low-fat cottage cheese

Egg whites

There’s good reason egg whites have a good reputation as a protein-rich food that helps with weight management. 

Almond butter

“Almond butter, in particular, packs a significant amount of nutrients including monounsaturated fat, vitamin E, fiber and protein

“It’s not always easy to follow a high-protein diet, especially if you’re always on the go. I keep whey protein powder and a shaker bottle on hand for days when I struggle to hit my protein goals,” says Yawitz.

Whey protein powder

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