Dietitians Suggest 6 Proteins You Should Include in Your Grocery List to Help You Lose Weight  


USDA: Chicken is the most widely available meat protein for human consumption. Lean, low-fat white meat chicken is protein-rich. A 4-ounce boneless, skinless chicken breast has 32 grammes of protein, iron, zinc, choline, and B vitamins. 


Pulses are dried, edible seeds of chickpeas, beans, dry peas, and lentils. Protein-rich pulses are versatile plant-based staples. Lentils have 9 grammes of protein per ½-cup serving, chickpeas 7 grammes, and dry peas 20 grammes. Pulses contain folate, potassium, iron, magnesium, zinc, and B vitamins.

Fatty Fish

Although "fatty" may put you off, fish is a healthy protein with many health benefits. Cold-water fatty fish like salmon, tuna, and trout contain heart-healthy omega-3 fats. Research shows that eating fish lowers stroke risk 


Tofu is a versatile soybean protein. "A 3-ounce serving of tofu contains 9 grammes of satiety-promoting protein and only 71 calories, making it a great choice for weight management. Tofu comes in many textures and contains plant-based calcium and iron. 


Pistachios and almonds have 6 grammes of protein per 1-ounce serving. "Research shows adding pistachios to the diet can contribute to weight loss in the context of a calorie-restricted diet and may contribute additional health benefits such as lowering blood pressure,


Tempeh is fermented soybean and rice pressed into a block. Tempeh has more protein and bite than soft tofu. Three ounces have 20 grammes of protein, like chicken or fish, calcium, potassium, iron, and gut-healthy probiotics. 

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