LOSE IT! MEMBERS WHO LOST 50 POUNDS EAT THESE 9 PROTEIN FOODS
I scream, you scream, we all scream for … protein? That’s not how the original saying goes, but for those on a weight-loss eating plan, it makes sense. One study notes protein’s satiating effects, while other research touts its muscle-building benefits.
So whether you follow a paleo diet, keto diet, balanced diet, or something else, you likely want to know which proteins to include on your plate. Here are the top protein sources logged by Lose It! members who successfully lost 50 pounds or more while using the app.
1. Chicken Breast
Does chicken regularly top your grocery list? If not, you might consider it, as it’s the most popular protein among those losing weight.
Expert Take: “I’m not surprised that chicken breast was listed as a top-logged protein source for weight loss,” says Lisa Andrews, RD, owner of Sound Bites Nutrition in Cincinnati. “It’s fairly inexpensive, versatile, and low in calories and fat, especially if it’s skinless.” Andrews also highlights its nutritional benefits, noting that chicken breast is a good source of iron, B vitamins, and zinc. The MyPlate guidelines from the U.S. Department of Agriculture (USDA) also recommend skinless chicken breast as a healthy lean protein option.
2. Eggs
Some would say eggs are the poster child of breakfast, but they shouldn’t be limited to only your morning meal.
Expert Take: According to Andrews, eggs are not only affordable and readily available, but also incredibly versatile in the kitchen. “They can be added to salads, made into omelets, added to stir-fries or whole-grain bowls with veggies,” she notes. What sets eggs apart nutritionally is their choline content (one large egg contains 169 milligrams, per the USDA) — which is essential for your brain, nervous system, and more, per the National Institutes of Health — as well as with essential fat-soluble vitamins and protein. The appeal of eggs as a food for weight loss may also stem from their ability to curb appetite. Research indicates that the protein found in eggs can reduce hunger, which leads people to eat fewer calories at their next meal, supporting weight loss.
3. Chocolate Protein Shake
You can’t deny the convenience of a ready-to-drink protein shake, especially since it makes the cut for top-logged weight loss snacks on Lose It! as well as this list of protein foods.
Expert Take: While Andrews supports drinking protein shakes for a quick protein fix, she’d rather see her clients do so on an as-needed basis. In her professional experience, she finds that chewing food can benefit a weight loss journey more than drinking it. For instance, one study shows that chewing stimulation may affect reward circuits in the brain and help prevent impulsive eating. Unfortunately, you miss out on this stimulation with a shake. However, Andrews does see the value of protein shakes for certain groups. For example, research suggests that postmenopausal women actively engaged in resistance training saw better improvements in muscle strength and lean mass with the addition of a whey protein supplement.
4. Turkey Deli Meat
Lunch meats aren’t just for school lunches anymore — grown-ups are hopping on the lunch meat train for their daily protein fix, too.
Expert Take: Turkey breast deli meat is a go-to for weight loss since it’s a low-calorie food, shares Andrews. But despite its convenience, she suggests keeping an eye on your intake since it’s also a processed food — something to be concerned about, according to the Cleveland Clinic. “I am a bit concerned about the sodium and preservative content of lunch meat,” says Andrews. Research shows that nitrates found in deli meats may pose a high risk of gastrointestinal cancers. So, what’s the alternative? Andrews recommends taking matters into your own hands by cooking up a turkey breast and slicing it yourself. “It’s not only cheaper but also packs less sodium,” she says.
5. Collagen Peptides
While it’s not exactly a food, this trendy protein supplement could support your general health.
Expert Take: Andrews says she sees her clients incorporate collagen peptides into their morning ritual in many ways — adding it to their coffee, smoothies, and even oatmeal. “I add collagen to my coffee every day for joint, skin, and nail health,” says Andrews, citing a habit also supported by research. When it comes to purchasing collagen peptides, Andrews recommends opting for hydrolyzed collagen peptides for optimal absorption. Collagen peptides may cost more than you expect, but for some, the benefits outweigh this, as research suggests it supports body composition changes. The same research also indicates improvements in joint functionality, reduction in joint pain, enhancements in strength, and better muscle recovery.
6. Ground Turkey (93 Percent Lean)
Ground turkey cooks up quickly, making it a favorite among meal-preppers. But does the percentage of fat content make a difference?
Expert Take: “Lean ground turkey is notably rich in high-quality protein, which stands out as its most significant nutrient,” says Lauren Manaker, RDN, owner of Nutrition Now Counseling in Charleston, South Carolina. She finds this type of protein good for those focused on weight loss or muscle building. So, does it matter what fat percentage you buy? According to Manaker, the answer is yes, as this indicates the leanness of the meat. “A higher percentage indicates more protein and less fat,” she says. The American Heart Association recommends choosing at least 90 percent lean ground turkey. While it’s often more expensive to buy leaner meat, consider the extra cost an investment in your health.
7. Top Sirloin Steak
While red meat may have a questionable reputation for some, many overlook that detail and include it in their weight loss plan.
Expert Take: Manaker advises her clients to aim for moderation and balance when incorporating red meat. Her two primary strategies are opting for lean cuts and being mindful of portion sizes. This approach helps to minimize intake of saturated fats, which the American Heart Association recommends limiting to 11 to 13 grams (g) per 2,000 calories consumed. When you do eat red meat, Manaker suggests grilling, broiling, or baking it rather than frying to keep from adding too many extra calories or fat.
8. Salmon
As the only fish to make the cut, salmon boasts a strong nutritional profile.
Expert Take: Manaker describes salmon as a superior protein choice due to its comprehensive health benefits. From the most well-known omega-3 fatty acids and protein to its antioxidant content and B vitamins, salmon stands out nutritionally. For those uncertain about their liking for salmon, Manaker says to try it grilled with a simple marinade of lemon, garlic, and herbs. “This method enhances its natural flavors without overpowering its delicate texture,” she adds. The Dietary Guidelines for Americans recommends that Americans of all ages eat more seafood, with a goal of at least two times per week.
9. Pork Chop
People often call pork “the other white meat,” but it’s actually red meat. Regardless, pork snags the last spot on this list of most-logged protein choices.
Expert Take: Manaker says lean pork chops can be a part of a balanced diet aimed toward weight loss since it adds essential nutrients without excess calories. “Usually, the loin chop is among the leanest options available, comparable to skinless chicken breast in terms of fat and calorie content,” says Manaker. Per the USDA, 4 ounces of a raw pork loin chop provide 227 calories and 24 g of protein, while the same serving size of chicken breast provides 136 calories and 25 g of protein. This makes their nutritional profiles differ by only about 91 calories and 1 g of protein. Manaker also notes that “not all pork chops are lean, as the fat content can vary depending on the cut,” further emphasizing the point that the leanness of your protein choices does matter.
Editorial Sources and Fact-Checking
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- Schoenfeld BJ et al. How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution. Journal of the International Society of Sports Nutrition. February 27, 2018.
- Protein Foods. USDA MyPlate.
- Eggs, Grade A, Large, Egg Whole. FoodData Central. U.S. Department of Agriculture. December 16, 2019.
- Choline. National Institutes of Health. June 2, 2022.
- Puglisi MJ et al. The Health Benefits of Egg Protein. Nutrients. July 15, 2022.
- Chewing Stimulation Reduces Appetite Ratings and Attentional Bias Toward Visual Food Stimuli in Healthy-Weight Individuals. Frontiers in Psychology. February 8, 2018.
- Kuo YY et al. Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis. Nutrients. October 10, 2022.
- Is Deli Meat Bad for You? How to Choose a Healthier Lunch Meat. Cleveland Clinic. September 10, 2023.
- Kim SR et al. Effect of Red, Processed, and White Meat Consumption on the Risk of Gastric Cancer: An Overall and Dose-Response Meta-Analysis. Nutrients. April 11, 2019.
- Bolke L et al. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. October 17, 2019.
- Khatri M et al. The Effects of Collagen Peptide Supplementation on Body Composition, Collagen Synthesis, and Recovery From Joint Injury and Exercise: A Systematic Review. Amino Acids. October 2021.
- Making the Healthy Cut: Fish, Poultry, and Lean Meats. American Heart Association. April 26, 2018.
- The Skinny on Fats. American Heart Association. February 20, 2024.
- Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture. December 2020.
- Pork, Fresh, Loin, Center Loin (Chops), Boneless, Separable Lean and Fat, Raw. FoodData Central. U.S. Department of Agriculture. April 1, 2019.
- Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Raw. FoodData Central. U.S. Department of Agriculture. April 1, 2019.