High-protein, low-calorie foods are the backbone of easy fat loss — they keep you full and protect muscle without eating up your calorie budget. When protein is high and calories are modest, you stay satisfied in a deficit instead of hungry. Here's the go-to list.
Why they work
Protein is the most filling macronutrient and the one that protects muscle while you lose fat. Foods that pack lots of it into few calories let you eat a satisfying amount and still stay in a deficit. More on targets: how much protein per day.
The go-to list
| Food | Protein | Approx calories |
|---|---|---|
| Chicken breast (100g) | ~31g | ~165 |
| White fish e.g. cod (100g) | ~18g | ~85 |
| Egg whites (per egg) | ~3.6g | ~17 |
| Greek yoghurt 0% (170g) | ~17g | ~100 |
| Cottage cheese (100g) | ~11g | ~70 |
| Tofu (100g) | ~12g | ~120 |
| Prawns (100g) | ~24g | ~99 |
| Lentils (cooked, 100g) | ~9g | ~115 |
| Tuna in spring water (100g) | ~25g | ~110 |
See also high-protein foods for weight loss and high-protein snacks.
Build meals around them
Pick a protein from the list, pile on low-calorie veg for volume and fibre, and add a modest portion of carbs or fat. You get a big, satisfying plate that's high in protein and easy on calories — the volume that stops you feeling deprived.
Find your best picks fast
forme scores foods for your goals and shows protein-per-calorie as you scan — so spotting the high-protein, low-calorie options is instant.
The bottom line
Lean on chicken, white fish, egg whites, Greek yoghurt, cottage cheese, tofu and beans — lots of protein, few calories. Build plates around them with veg for volume, and a deficit feels easy. This is general information, not medical or dietary advice.