Incorporating these foods can help you reach your weight-loss goals in delicious ways.
EatingWell
Protein is an important macronutrientfor muscle building and appetite control, two key components of weight maintenance.
Yet, macronutrients dont exist in isolation, and most foods contain more than one.
Photo:EatingWell
Many high-protein foods also contain fat and carbohydrates.
That said, there are fourtypes of dietary fats: saturated, trans, monosaturated and polyunsaturated.
Our Green Bean, Eggplant & Shrimp Stir-Fry andSheet-Pan Shrimp Fried Ricemake great healthy dinners.
Pork tenderloin is easy to throw together on a weeknight.
You cangrill it,slow-cook itor stuff it for a fabulous low-fat dinner.
Cook up a big batch and use it inleftoversall week.
It cooks quickly and is the perfect protein for a hearty tomato broth orfish tacos.
EnjoyingLemon-Blueberry Overnight Oatsis like having dessert for breakfast.
Edamame
One 12-cup serving of shelled edamame provides:
These green soybeans are packed with calcium and protein.
Use it in protein-packedchia puddingor a variety of nutritiousdrinks.
Black-eyed peas go well insalads,stewsand dips.
Seitan
One 3-ounce serving of seitan provides:
Seitanis a gluten-rich, textured wheat product that has ample protein.
It mimics the texture of meat in dishes like theseSeitan BBQ Sandwichesor Crispy Seitan Stir-Fry.
Many people’s go-to plant-based protein is tofu.
Tofu can be used insoups,scramblesand evendesserts.
Quinoa
One cup of cooked quinoa provides:
Quinoais a nutty protein-rich whole grain thats also packed with fiber.
These two nutrients help you feel more satisfied.
Use quinoa to increase the content of these two nutrients in alasagna,saladorrisotto.
Use tuna to enjoy a classic comfortTuna Meltor switch up the base for your burger.
Luckily for you, there are endless ways to deliciously enjoy these foods.
U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
American Heart Association.Dietary Fats.
U.S. Department of Agriculture.
FoodData Central.Low-fat cottage cheese.
U.S. Department of Agriculture.
FoodData Central.Crustaceans, shrimp, raw.
U.S. Department of Agriculture.
FoodData Central.Pork, fresh, loin, tenderloin, separable lean only, raw.
U.S. Department of Agriculture.
FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw.
U.S. Department of Agriculture.
U.S. Department of Agriculture.
FoodData Central.Fish, tilapia, raw.
U.S. Department of Agriculture.
FoodData Central.Peas, green, raw.
U.S. Department of Agriculture.
FoodData Central.Yogurt, Greek, nonfat milk, plain.
U.S. Department of Agriculture.
FoodData Central.Beans, black, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.
U.S. Department of Agriculture.
U.S. Department of Agriculture.
U.S. Department of Agriculture.
FoodData Central.Seitan, original.
U.S. Department of Agriculture.
U.S. Department of Agriculture.
FoodData Central.Eggs, Grade A, Large, egg whole.
U.S. Department of Agriculture.
FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.
U.S. Department of Agriculture.
FoodData Central.Peanut butter powder.
U.S. Department of Agriculture.
FoodData Central.Peanut butter, smooth style, without salt.
U.S. Department of Agriculture.
FoodData Central.Quinoa, cooked.
U.S. Department of Agriculture.
FoodData Central.Turkey, whole, breast, meat only, raw.
U.S. Department of Agriculture.
FoodData Central.Fish, tuna, light, canned in water, without salt, drained solids.
