Q. Are there any high-protein, low-calorie vegetarian foods?

Ans: Yes. Vegetarians can choose from paneer, dal, soya chunks, tofu, chickpeas, kidney beans, etc., as they are a good source of protein and low in calories.

Q. Is rice high in protein and low in calories?

Ans: No, rice is neither high in protein nor a low-calorie food. It is rather a primary source of carbohydrates.

Q. How can I increase my protein intake without adding too many calories?

Ans: You can have protein-rich foods that are low in calories, such as chicken breast, lean fish, egg whites, curd, yogurt, paneer, lentils/dals, etc. Incorporating plant-based proteins like soya chunks and tofu can also be very effective.

Q. What is the 10 to 1 protein rule?

Ans: The 10 to 1 protein ratio rule implies that for every 10 kcal consumed, you should have at least 1 gram of protein.

Q. Can you give an example of a high-protein, low-calorie food?

Ans: A great example of a high-protein, low-calorie food would be a bowl of Dal. Other common options include grilled chicken breast or grilled paneer/tofu.

Q. What is lean protein?

Ans: Lean protein refers to protein-rich foods that are low in fat and calories. Fish, lentils, chicken, etc., are some common examples of lean protein foods you can add to your diet.

Q. How to get 70 grams of protein a day?

Ans: To get 70 grams of protein a day, you can combine high-protein foods, like egg whites, lentils, chicken, soya chunks, paneer, etc, in your meals.

Q. What food is highest in protein and lowest in calories?

Ans: Chicken breast, egg whites, soya chunks, lentils, kidney beans, chickpeas, etc., are some common foods that are high in protein and low in calories.

Q. Which food is the king of protein?

Ans: There is no single food that is referred to as the king of protein. However, chicken breast, egg whites, whey protein, etc., are often called the king of protein due to their high-protein and low-calorie ratio.

Q. Does a banana have protein?

Ans: Yes, bananas have approximately 1g of protein. Hence, they are not a high-protein source.

Q. What is the best time to eat protein?

Ans: The best time to eat protein depends entirely on your health and fitness goals. However, strategically dividing it throughout the day is beneficial for muscle growth and overall health.

Q. Can I gain muscle without protein?

Ans: No, without sufficient protein, your body may struggle to build new muscle. Gaining muscle requires a combination of strength training and the right calorie intake.

Q. Can I eat protein at night?

Ans: Yes, you can eat protein at night as it can be beneficial for muscle growth and repair.

What Are the Top 10 High-Protein, Low-Calorie Foods?

Best High-Protein Low-Calorie Foods to Lose Weight

Here are the top 10 high-protein low-calorie foods you must add to your diet to lose weight and lead a healthy lifestyle:

Food Item (per 100 gm)

Protein

Calories

Paneer / Tofu

Paneer: 20 g
Tofu: 10g

Paneer: 296 kcal
Tofu: 83 kcal

Cooked Dal (Lentils)

5 g

91 kcal

Chicken Breast

31 g

165 kcal

Eggs

13.5 g

140 kcal

Curd / Greek Yogurt

Curd: 4 g
Greek Yogurt: 10 g

Curd: 75 kcal
Greek Yogurt: 59 kcal

Fish

17 g (Pomfret)

84 kcal (Pomfret)

Soya Chunks

212 g

1200 kcal

Chickpeas

15 g

300 kcal

Kidney Beans

9 g

127 kcal

Leafy Greens

3 g (Spinach)

23 kcal (Spinach)

*Disclaimer- The table above highlights the approximate values only and may change with the exact food item and serving.

Paneer/Cottage Cheese/ TofuWhether you are a vegetarian or a vegan, paneer or tofu is an incredible source of high protein. Since it takes time to digest, it keeps you full for longer. A 100-gram serving of low-fat paneer is a good source of protein with minimal fat and calories. You can either add it to curries and salads or have it grilled.

Dal (Lentils)The backbone of Indian cuisine - dals, lentils or pulses - are nutritional powerhouses. They are not only packed with plant-based protein but are also high in fibre. They help with digestion and also reduce appetite, hunger, and cravings. A bowl of cooked dal can provide a significant amount of protein and fibre. It is a wholesome and affordable high-protein and low-calorie food.

Skinless Chicken BreastA chicken breast is considered the gold standard for lean protein globally. A 100-gram serving can provide an impressive amount of protein. Besides, it has very little fat & calories and is one of the top protein choices if you are comfortable with non-vegetarian food. You can have it grilled, baked, or add it to curries.

EggsEggs, especially egg whites, are a complete protein source that contains all nine essential amino acids. While the yolk contains healthy fats and vitamins, egg whites are almost pure protein and very low in calories. You can consume them boiled, scrambled, or in omelettes. Egg curries are also a popular choice.

Curd / Greek YogurtTraditional curd made from skim milk and its thicker counterpart, Greek yogurt, are excellent sources of protein and probiotics. They are not only low in calories, but also great for digestion and gut health.

FishMany popular Indian fish varieties are lean protein sources. A 100-gram portion of cooked lean fish can supply 20-25 grams of high-quality protein. They are also a good source of essential fatty acids, contributing to overall health.

Soya ChunksYou can choose soya chunks for a concentrated source of plant-based protein. They are also a good source of high-protein, low-calorie food that can be consumed as a whole meal or snack.

ChickpeasReferred to as chole or white chana in the Indian household, chickpeas are a fantastic combination of protein and dietary fibre. They support healthy digestion and are great in salads, curries, or as roasted snacks.

Kidney BeansAnother staple in many Indian households is kidney beans. Popularly known as Rajma, it is an excellent source of plant-based protein, complex carbohydrates and dietary fibre. Since it offers both protein and fibre, it reduces your hunger levels and increases your energy without excessive calories.

Leafy Green VegetablesLeafy greens, like spinach, kale, and fenugreek leaves, are rich in protein and low in calories. They are also packed with vitamins, minerals, and fibre. They are nutritious and help you to eat a balanced diet.

Why Do You Need High-Protein and Low-Calorie Foods?

Incorporating high-protein and low-calorie foods into your diet is a smart strategy for effective calorie management and overall well-being. It is also a reliable way to lose weight and is a key to a healthy lifestyle. Here are some of the common advantages of adding high protein low-calorie foods to your diet:

Reduces Appetite and Hunger: Protein helps you feel full and satisfied for a long time, thus managing your overall calorie intake.

Increases Muscle Mass: An adequate protein intake helps to preserve and increase muscle mass. It also results in healthy metabolism and body function.

Boosts Metabolism: Your body uses more energy to digest protein as compared to fats or carbohydrates, which increases the number of calories you burn.

Balanced and Nutritious Diet: High-protein foods are often packed with essential vitamins and minerals that support your overall health. It also helps you stay fit as you age.

Top 10 High-Protein Low-Calorie Foods to Add to Your Diet

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