There are a lot of people around the world who aspire to lose weight. Awareness has increased so these days people tend to better understand the issues that they have with excessive weight. In turn, they try to make amends and choose to eat better to lose weight. It is crucial that one has the right diet plan to lose weight. There are various misconceptions like exercising alone can help a person lose weight. If your food habits are not in place it is virtually impossible to lose weight despite working out.

So, let's look at the various food sources that you can rely on to lose weight. One of the better ways to lose weight is by losing your appetite without compromising on energy and food intake. To achieve this, you can choose to look at variety of protein sources available.

There are protein-rich foods available for both men and women to intake to lose weight. You can choose between vegetarian or non-vegetarian food items that are rich in protein. These foods can help you in your journey towards weight loss.

We list out some of the best food sources that you can intake and we have categorized them for both vegetarians and non-vegetarians. While some choose a combination of both others tend to stick to either one of the two. It is however up to an individual to choose what best is available to them and what they wish to eat. These can have an outstanding effect on your body and supplement your workouts and exercises in the journey towards weight loss.

Vegetarian Protein Sources

These vegetarian sources of protein are suited for both vegetarians and non-vegetarians. However, we put this category to make things simpler for people who are hardcore vegetarians. It would help them choose their diets by the foods below.

Dairy-Based Food

People choosing to intake protein can think about dairy products. There is a huge percentage of protein in many of the dairy products. Cheese can be a great source of protein; however, one has to take them in a moderated manner due to its fat content. 

Intake of paneer or cottage cheese is a better option as it has about 11% of protein and a relatively lesser percentage of fat. You may also use yogurt as a topping on salads of vegetables and fruits since it is also a good source of protein.

Taking low-fat cottage cheese can be a good option if you have access to the same. A cup of it can contain up to 28 grams of protein which equals 163 calories approximately. Moreover, they are also not as expensive to purchase locally. 

Consuming about 8 ounces of milk can also be a good protein source as it has about 8 grams of protein. You can choose to make a smoothie with skimmed or whole milk you can turn it into a snack of sorts to begin your day with.


Choosing chickpeas or lentils to be added to your salad can be a good source of protein when people choose to go on a diet. Chickpeas contain 19 grams of protein per every 100 grams consumed. 

Beans, green peas, edamame, black beans, and hemp seeds are also good forms of protein. You can choose to either make salads out of these or have them as an add-on to your other food items that are part of your diet. 

Lima beans, spinach, brussels sprouts (How to Make the Best Sautéed Brussels Sprouts), broccoli, asparagus, sweet corn, and bean sprouts are also the other things that you can consider. Legumes and beans are considered to be the highest in protein content among the vegetables.


Many people are under the assumption that fruits are not high in protein. However, this is a misconception as there are many fruits that you can intake to obtain the required protein on your diet chart. 

Avocados, blackberries, guavas, raspberries, bananas, oranges, apricots, peaches, kiwifruits, and cantaloupes are some of the fruits that you can use. These are ideal when they are either raw or taken in a mixture of salads. 

To make them tastier you can add yogurt as toppings on your salads. Some people even choose a combination of fruits, dairy products, and vegetables or greens. These would ensure that you not only get your daily proteins but also would make a healthy snack otherwise.

Non Vegetarian Protein Sources

Unlike vegetarians’ people who consume non-vegetarian food are said to have more options to choose from. This makes the diet a pleasant experience due to the number of choices that they have to choose from for their protein intake.

Seafood Options

There are lots of seafood options that are low in fat and rich in protein that you can choose from. They include tuna, white fish, salmon, and shrimp. These options are not just readily available but are also versatile to cook or combine with other food options. 

Canned tuna is not just easily available but also an affordable protein option. Apart from it having a long shelf life you can combine it to make a sandwich from whole wheat bread. You can choose to also use them with crackers or on top of your salads with greens. 

Whitefish such as cod, halibut, and tilapia are rich in proteins and low on calories making it a great diet inclusion. They are also mild and do not smell much before or after intake. Thus, it makes for a great combination of various dishes. 

When it comes to shrimp, they are easy to cook in different ways. They go well with cocktails, grills, and can be added to portions of pasta too. Frozen shrimp or canned shrimp are also readily available and have a great shelf life.


A lot of people do not consider pork to be part of their diet for different reasons. However, if you choose the right type of pork you can obtain all the protein that you may want from it. Choosing pork tenderloins can be an ideal option for most people. 

You can either have them grilled, use in a burrito, or simply use it in a frying pan and have it cooked. Moreover, there are hundreds of recipes that you can make out of pork that make them part of your diet plan to use the proteins they have. 

Four ounces of tenderloin pork can contain up to 28 grams of protein. That equals about 160 calories which would be more than sufficient for you in your diet plan. You just have to be careful about your intake and the portions when it comes to pork.


Apart from being rich in iron Lamb/Goat is also a good source of protein. However, one has to take care in selecting the proper cut of meat for the same. Sirloin cut can be ideal as it is leaner meat and is rich in protein. 

Some people prefer ground Lamb/Goat which is also a good option. Choosing 90% lean meat can be an ideal option for different recipes as they have only a 10% fat content. You can obtain 24 grams of protein from four ounces of sirloin cut Lamb/Goat and that equals 224 calories.

Chicken & Turkey

Both chicken and turkey are low in calories and contain a good percentage of protein. The advantage of chicken is the fact that you can combine it along with different types of foods. Grilled chicken, chicken salad, and chicken sandwiches can be used for lunch, breakfast or dinner. 

You can intake chicken breast that is four ounces in weight and get up to 36 grams of protein out of it with just 184 calories. Chicken recipes are not just easy to make but are also very versatile to be added to your diet. 

White meat turkey is a great source of protein too for a sandwich with whole wheat bread. You can get 20 grams of protein with 116 calories from 4 ounces of turkey. Although it may not be as versatile as the chicken is, you still have many recipes that you can prepare with it.


While some people consider eggs as non-vegetarian others do not think so. We still have put it in the non-vegetarian section as a rich protein source. They are easy to cook and can be had during all times of the day. 

You can roughly obtain about six grams in protein from 1 egg and that would amount to 71 calories. They are inexpensive and are readily available than most of the other protein-rich food sources.


So, now that you have seen the best sources of proteins you can have, it is up to you to select from these and base your diet accordingly. Nuts are also a good form of protein but they cannot be considered good enough to be a meal.

However, you can choose to have nuts such as almonds as snacks in between meals. Peanuts or peanut butter can also go along as your option for snacks. Peanut butter along with whole wheat bread is something many people choose to use.

Always use a diet chart, measuring cup, scales, and other methods to measure your protein intake. It is wise that you do so because if you are not ensuring that you eat enough proteins it may become impossible to attain the desired results with weight loss.

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Credit: @TheSeriousfitness