Protein is essential for strong bones and muscles. It also assists in the development of blood and the largest organ in the body, the skin. Protein, especially high-fiber protein like beans, also can make you feel full, which can help you avoid eating too much. Some sources of protein contain more protein than others, and some protein foods are lower in calories than others. Since all proteins contain calories, you should choose your proteins wisely if you want to consume lots of protein and lose weight at the same time.
Step 1
Mix together ½ cup of spiral pasta with ½ cup of marina sauce and top it with ½ cup of shredded no-fat mozzarella cheese; brown in a 350-degree oven for 15 minutes. The pasta contains only 94 calories, the spaghetti sauce contains about 93 calories and the cheese contains 84 calories, for a total of 314 calories and about 24 grams of protein, which adds up to approximately 47 percent of your daily protein requirement.
Step 2
Make a salad with low-fat Swiss cheese and roasted turkey. One-half cup of roasted and diced light meat turkey contains about 110 calories, and ½ cup of diced Swiss cheese contains about 118 calories. Lay the diced turkey and Swiss cheese on top of a cup of romaine lettuce or raw spinach for approximately 7 calories more. Add ½ cup of a diced red tomato for another 16 calories and 3 tablespoons of fat-free Italian salad dressing for an additional 18 calories. This tasty salad adds up to 269 calories and 41 grams of protein, which totals approximately 81 percent of your daily protein requirement.
Step 3
Include fish in your diet for weight loss and a lot of protein. Choose 3 ounces of broiled wild Alaskan salmon, which has 154 calories, or 3 ounces of broiled yellow fin tuna with 118 calories. Serve the fish with 1/3 cup of cooked brown rice for another 73 calories and a serving of cooked broccoli raab for 28 more calories. This nutritious meal contains almost 30 grams of protein, which equals close to 59 percent of your daily requirement.
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