In This ArticleView AllIn This ArticlePoultryLow-Fat DairySoy ProductsBeansNuts
In This ArticleView All
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In This Article
Poultry
Low-Fat Dairy
Soy Products
Beans
Nuts
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Photo:Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Proteinis an essential macronutrient for everyone, and if you’re taking a weight-loss drug, such asGLP-1 medications, you should be extra mindful about your intake. This is because muscle loss is common among people on a weight-loss journey—and protein is the building block of muscle. But this doesn’t mean you need to be drinkingprotein shakesall day long. Luckily, there are plenty of delicious high-protein foods you can incorporate into your weekly rotation.
Research shows that up to 60% of the weight loss from prescription medications may come from lean body mass.Muscle loss can affect strength and mobility, so eating enough protein to preserve lean tissue is crucial. Additionally, protein slows down your digestion, helping you feel fuller for longer. Here are five of the best lean proteins to include in your diet to preserve muscle mass and stay strong while on weight-loss meds.
5 Supplements You Shouldn’t Take If You’re Taking a GLP-1 Medication, According to Experts
1. Poultry
Chickenand turkey are accessible and budget-friendly sources of lean protein. To keep saturated fat levels low, opt for skinless and/or white meat parts (such as breasts). And for a quicker cooking option, boneless is the way to go.
A serving of 100 grams (about 3.5 ounces) of boneless, skinless chicken breast has 165 calories and 31 grams of protein, while the same amount of boneless, skinless turkey breast has 115 calories and 25 grams of protein.Both types of meat are also excellent sources of iron and vitamin B12, nutrients that are necessary for overall energy. Vitamin B12 also helps your central nervous system function properly, while iron helps support muscle metabolism.
Both chicken and turkey are versatile and can serve asthe star of a weeknight meal. They also make a great addition to salads, soups, casseroles and more.
2. Low-Fat Dairy
Low-fat dairy is another category of high-protein options that are easy to use and found at a reasonable price. Low-fat milk, yogurt and cottage cheese are all excellent sources of protein that can contribute to weight-loss goals. One cup of low-fat milk has 8 grams of protein and 100 calories, while Greek yogurt provides 15 grams of protein in a small 5.3-ounce container.As for cottage cheese, a half-cup has about 12 grams of protein.Dairyis also an excellent source of calcium and vitamin A, which supports your bone health, and most dairy products are fortified withvitamin D, which supports your muscle function and energy, among other things.
Greek Yogurt vs. Cottage Cheese: Which Is the Healthier High-Protein Snack?
3. Soy Products
Soy productslike tofu, tempeh and edamame are versatile, lean vegan proteins that work well in everything fromstir-friesto burgers to salads. If you’re unfamiliar with tempeh, it’s fermented soybeans packed into a block with a whole grain (usually brown rice). It has a nutty flavor and chewy texture. A 100-gram serving of tempeh has 20 grams of protein, the same amount of firm tofu has 11 grams, andedamamehas 12 grams of protein.
4. Beans
Beanscome in many shapes and sizes, and they are packed with protein and fiber, two nutrients that help keep you full between meals. Whether you like black beans, red beans, pinto beans or butter beans, all types are great sources ofplant-based proteinand fiber. The exact nutrition varies, but most types of beans provide about 7 grams of protein per half-cup.
Use beans as the base of aveggie burgeror chili, in tacos or a wrap, or throw together a quickquesadilla.
5. Nuts
Nutsare rich in protein and healthy fats, which promote satiety. Pistachios and almonds are higher in protein than other nuts, with 6 grams per ounce.Peanuts have 7 grams of protein per ounce, and though they’re actually legumes, they’re usually included in the nut category.
Nuts are a great topping for breakfast foods or salads and a staple in baked goods andprotein balls. If you prefer nut butter, choose natural versions containing just the nut and salt—many are packed withadded sugarsand oils.
Looking for Inspiration?Air-Fryer Turkey Stuffed PeppersCottage Cheese Snack Jar with FruitEdamame Lettuce Wrap Burgers with Peanut SauceDark Chocolate Cashew Clusters
Looking for Inspiration?
Air-Fryer Turkey Stuffed PeppersCottage Cheese Snack Jar with FruitEdamame Lettuce Wrap Burgers with Peanut SauceDark Chocolate Cashew Clusters
Air-Fryer Turkey Stuffed Peppers
Cottage Cheese Snack Jar with Fruit
Edamame Lettuce Wrap Burgers with Peanut Sauce
Dark Chocolate Cashew Clusters
The Bottom Line
Preserving muscle massis of the utmost importance when taking weight-loss medications. Eating enough protein helps your body maintain lean tissue, especially when your appetite is reduced due to these meds. Incorporate lean proteins like poultry, low-fat dairy, soy products, beans and nuts into your diet to meet your daily protein needs and keep your weight loss on track.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Neeland IJ, Linge J, Birkenfeld AL.Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies.Diabetes Obes Metab. 2024;26 Suppl 4:16-27. doi:10.1111/dom.15728USDA FoodData Central.Chicken, breast, boneless, skinless, raw.USDA FoodData Central.BONELESS SKINLESS TURKEY BREAST.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin B12.USDA FoodData Central.Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.USDA FoodData Central.Cheese, cottage, low fat.USDA FoodData Central.HOUSE FOODS Premium Firm Tofu.USDA FoodData Central.Edamame, frozen, prepared.USDA FoodData Central.Tempeh, cooked.USDA FoodData Central.Pistachio nuts, NFS.USDA FoodData Central.Nuts, almonds.USDA FoodData Central.Peanuts, valencia, raw.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Neeland IJ, Linge J, Birkenfeld AL.Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies.Diabetes Obes Metab. 2024;26 Suppl 4:16-27. doi:10.1111/dom.15728USDA FoodData Central.Chicken, breast, boneless, skinless, raw.USDA FoodData Central.BONELESS SKINLESS TURKEY BREAST.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin B12.USDA FoodData Central.Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.USDA FoodData Central.Cheese, cottage, low fat.USDA FoodData Central.HOUSE FOODS Premium Firm Tofu.USDA FoodData Central.Edamame, frozen, prepared.USDA FoodData Central.Tempeh, cooked.USDA FoodData Central.Pistachio nuts, NFS.USDA FoodData Central.Nuts, almonds.USDA FoodData Central.Peanuts, valencia, raw.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Neeland IJ, Linge J, Birkenfeld AL.Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies.Diabetes Obes Metab. 2024;26 Suppl 4:16-27. doi:10.1111/dom.15728USDA FoodData Central.Chicken, breast, boneless, skinless, raw.USDA FoodData Central.BONELESS SKINLESS TURKEY BREAST.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin B12.USDA FoodData Central.Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.USDA FoodData Central.Cheese, cottage, low fat.USDA FoodData Central.HOUSE FOODS Premium Firm Tofu.USDA FoodData Central.Edamame, frozen, prepared.USDA FoodData Central.Tempeh, cooked.USDA FoodData Central.Pistachio nuts, NFS.USDA FoodData Central.Nuts, almonds.USDA FoodData Central.Peanuts, valencia, raw.
Neeland IJ, Linge J, Birkenfeld AL.Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies.Diabetes Obes Metab. 2024;26 Suppl 4:16-27. doi:10.1111/dom.15728
USDA FoodData Central.Chicken, breast, boneless, skinless, raw.
USDA FoodData Central.BONELESS SKINLESS TURKEY BREAST.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin B12.
USDA FoodData Central.Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.
USDA FoodData Central.Cheese, cottage, low fat.
USDA FoodData Central.HOUSE FOODS Premium Firm Tofu.
USDA FoodData Central.Edamame, frozen, prepared.
USDA FoodData Central.Tempeh, cooked.
USDA FoodData Central.Pistachio nuts, NFS.
USDA FoodData Central.Nuts, almonds.
USDA FoodData Central.Peanuts, valencia, raw.
