Protein Rich Meals to Reduce Weight

Eggs, once feared for cholesterol, are now considered safe in moderation (7-12/week). Nutrient-dense, high in protein and fat, and promote satiety.

Whole eggs

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Leafy greens

Leafy greens aid healthy weight by packing fiber and nutrients, and may increase satiety with thylakoids. Consult a professional if on blood thinners.

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Salmon

Fatty fish like salmon are nutritious and satisfying, loaded with protein, omega-3s, iodine, and may reduce inflammation and aid weight loss.

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Cruciferous veggies are high in protein, fiber, low in calories, great for weight loss. They may also lower cancer risk but can't replace treatment.

Cruciferous vegetables

Meat's health impact is unclear, but high red/processed meat intake is linked to cancer, diabetes, premature death, and heart disease. Moderation and lean cuts are recommended.

Chicken breast and some lean meats

Potatoes & root veggies are nutrient-dense, high in potassium, and filling. Resistant starch aids weight loss. Great for optimal health & satiety.

Potatoes and other root vegetables

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Tuna

Tuna is a high protein, lean fish with healthy fats including omega-3s. Canned varieties in water are lower in calories, but oil-packed may be more filling.

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Beans and legumes

Beans aid weight loss, rich in protein, fiber, resistant starch; promote satiety. Soaking dry beans before cooking reduces gas and bloating.

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Soups

Soup can boost vegetable intake, aid in mindful eating, and support weight management. Creaminess can be added with avocado or cashews, not cream.

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"Cottage cheese, Greek yogurt, and skyr are high-protein dairy products that help build and maintain muscle. They're also satiating and calcium-rich."

Cottage cheese