High-protein diets are generally effective with helping people lose weight, but they are not the healthiest and most well-rounded diets because so many foods that are high in protein are also high in cholesterol and fat, particularly saturated fat. Talk with your doctor before beginning any high-protein diet, and if you're seeking out food options that are good sources of protein, make sure the foods you choose are also relatively low in fat.
Fish
Choose to eat fish two or three times a week as a more nutritious alternative to red meat. Fish is nearly as high in protein as many meats and has the added benefit of containing lower amounts of saturated fat and cholesterol. Oily fishes, such as salmon, trout, tuna and sardines, also offer valuable omega-3 fatty acids. According to the Mayo Clinic, omega-3s can help reduce cholesterol, cut the risk of heart disease and reduce inflammation in the body.
Beans
Prepare beans with soups, stews, pastas or casseroles to increase the protein content of a dish without adding much fat. Beans are plant-based proteins that are recommended by the Mayo Clinic as healthy alternatives to high-fat foods that are rich in protein. They're also very versatile foods that can be blended into dips, used as a base in vegetarian dishes, served cold with salads or served hot as a side dish.
Lentils
Use lentils as a base for soups, casseroles and stews. They offer a significant amount of protein per serving but are much lower in fat than meat, eggs and other high-protein foods. The Mayo Clinic recommends including lentils as a protein source in a diet that also calls for fruits, vegetables and whole grains. Try making lentils the star of a dish by preparing dhal, an Indian curried soup with a mild spice mix. Dhal can be served with whole-grain flatbread and fresh or roasted vegetables to round out a healthy, well-balanced meal.
Dairy
Eat low-fat or non-fat dairy products daily. These items aren't as high in protein as meats and some other foods, but they offer important nutritional benefits that help create a well-balanced diet. The American Heart Association expresses reservations about high-protein diets because they may curb intake of some healthy vitamins and minerals, and boost intake of fat. For this reason, the AHA encourages people to eat non-fat dairy products along with fruits, vegetables and whole grains to help the body reduce the risk of high blood pressure and get the nutrients it needs.
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