Nutritionist shares 10 high-protein foods that helped her lose 25 kg in just 4 months

Weight loss doesn’t mean starving — try these easy high-protein meals to stay full and lose fat. (Pic credit: Pexels)

• Nutritionist Amaka shares easy high-protein meals for weight loss
• Meals include Greek yogurt, grilled chicken, salmon, eggs, beans, and smoothies
• Aim for 25-35g protein per meal; consult a professional for individual needs

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For those struggling with weight loss, diet plays a crucial role. While your workouts may be rigorous, if the foods you eat are high in calories and lack essential nutrients, it is not going to help. Nutritionist Amaka, who lost 25 kg in just 4 months, recently shared high-protein foods on her Instagram account  that you should take a note of. The ingredients are highly accessible and easy to make.

Yogurt bowl and chicken

In 1 cup of Greek yogurt (250 ml), add 2 tablespoons of chia seeds, 2 tablespoons of granola, and 1 Apple chopped (100 g). Consume 2 drumsticks of Grilled chicken (200 g). This contains a total of 800 calories and 71 g of protein.

Moi-Moi and chicken

Eat 2 wraps of cooked moi-moi and 2 drumsticks of peppered chicken. This super-filling combo keeps you energised and locked in, while boosting metabolism to support weight loss

Also Read: 5 Indian meal combos that give you 50gm protein in one sitting, no supplements needed

Oat porridge and boiled eggs

2 big boiled eggs, paired with 1 cup of raw oat cooked as oat porridge, containing 2 tablespoons of chia seeds, 1 tablespoon of peanut butter, 2 tablespoons of milk and 1 finger of banana added. This totals to 845 calories and 35 g of protein.

Catfish pepper soup

300 g (3 large pieces) cooked with lots of pepper, pepper soup seasoning, and ginger. This serving provides about 310 calories and 60 g of protein. Optional: 1 large finger of plantain (150 g).

Chicken Salad

This includes 250 g of chicken breast to be grilled and paired with 8 cups of chopped salad (carrots, cabbage, cucumber, lettuce, tomatoes). Dressed with 1,2 cup of Greek Yogurt. And you get 540 calories and 85 g of protein.

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Egg Wrap and smoothie

All you need is 1 tortilla wrap, 3 eggs, 1 cup of chopped veggies, 1/2 can of sardine oil drained and 1 wrap of arla cheese (20 g), 1 tablespoon of vegetable oil. This offers 605 calories and 46 g of protein. Pair it with a 750 ml watermelon smoothie, made from six cups of chopped watermelon and a thumb-sized piece of ginger, adding about 255 calories.

Grilled salmon

Take 350 g of fish (4 medium slices) paired with 400 g of chopped cucumber  and carrot slices. This meal is high in protein and ensures satiety, providing a total of 680 calories and 75 g of protein.

Protein smoothie and veggie omelette

The smoothie is prepared by blending 1 cup (250 ml) of plain, non-fat Greek yogurt, 2 tablespoons of chia seeds, 1 tablespoon of peanut butter, 1 medium-sized apple (100 g), and 1 finger of banana (50 g, skinless) with 1 cup of water (250 ml). This provides 430 calories and 28 g of protein. It is paired with scrambled eggs made from 3 big eggs whisked with 1 can of sardines (or tuna), with the oil drained or water removed completely, and mixed with 1½ cups of chopped vegetables (carrots, peas, pepper, onions, tomato, or spinach), fried in 1 tablespoon of oil, along with a cup of green tea. This meal provides 580 calories and 38 g of protein

Also Read: 7 high-protein foods every vegetarian can add to their diet to lose weight

Goat meat pepper soup

This requires 4 big pieces of goat meat pepper soup (300 g), providing 430 calories and 85 g of protein. It can be paired with 1 big sweet potato (200 g), which adds 170 calories.

Black beans and chicken drumsticks

This one includes 1 cup of black beans and 3 cups of cooked vegetable sauce, paired with 2 skinless grilled chicken drumsticks (200 g). It provides approximately 620 calories and 55 g of protein

FAQs on High Protein Foods for Weight Loss

1. What are some high-protein foods that can aid in weight loss?

High-protein foods that can support weight loss include Greek yogurt, grilled chicken, catfish, salmon, boiled eggs, sardines, and black beans.

2. How much protein should I consume per meal for weight loss?

The amount of protein varies depending on the meal, but generally, you should aim for 25-35 grams of protein per meal to aid in weight loss.

3. Can I include smoothies in my high-protein diet?

Yes, smoothies made with ingredients like Greek yogurt, chia seeds, peanut butter, and fruits can be a high-protein and nutritious addition to your diet.

4. Are high-protein meals suitable for everyone?

While high-protein meals can benefit many people, it’s important to consult a healthcare professional to determine the right amount of protein for your individual needs, especially if you have any underlying health conditions.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.