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12 Best Protein-Rich Food For Weight Loss/Gain & its Benefits!

Protein rich food

Protein is one of the most vital elements as it constitutes the backbone at the molecular level. Our body is made of various basic elements such as carbohydrates, lipids, etc. in which protein plays a pivotal role. Having a good amount of protein in our body leads to better growth and development of our body. Hence, having Protein-rich food in our diet is essential!

The deficiency of protein in our body leads to various diseases. In order to stay away from such diseases having an optimum amount of protein in our diet is absolutely necessary. Similarly, having an excess protein-rich breakfast can also cause havoc. Therefore you should always have a balanced protein-rich diet.

Most of the time when people are asked to name protein-rich food, they tend to name meat and other non-vegetarian foodstuffs. But it is not true! There is a lot of protein-rich food for vegetarians as well as vegans. Hence you can always count on food other than non-veg for a protein-rich diet!

Now you may question, what is the difference between vegans and vegetarians? So, let us quickly answer the question; Vegans are the one who does not consume any sort of animal product. On the other hand, vegetarians do take animal products such as milk, dairy products, etc.

Now coming to the main topic “Best Protein-Rich Food” which you have come looking for. But before giving the list let me first give a short summary of what will be displayed below-

Food high in Protein

The list would obviously consist of fruits and vegetables high in protein but other than that it would first consist of food for everybody. i.e.(Vegans as well as Vegetarians) and then the non-vegetarian food stuff!

12 Best Protein-Rich Food-

#Vegetarian foods high in protein-

1)Cottage cheese(Paneer)-

Cottage cheese Panner

Cottage cheese or commonly known as Paneer is a rich source of protein. This protein-rich food is available worldwide and at a cheaper rate. Paneer is one of the best protein rich food veg in India.

Paneer typically falls into the protein-rich Indian food category. Having a good amount of cottage cheese with other foods that contain protein will help you a lot.

Cottage cheese may help you lose weight.



Most of the readers would be shocked to know that oats are a rich source of protein. I was too shocked to know it. Along with protein it also has a good amount of vitamins, minerals, and fibers.

Oats are also available almost in every corner of the world, so you can have it easily. Now after knowing that oats are health benefits, you should start having them in your diet.

Corn is prone for weight loss but when taken in excess may lead to weight gain too.

3)Greek yogurt/ Low-fat yoghurt

Greek yogurt/Low fat yoghurt

Not only yogurt but other dairy products such as milk, cheese, butter, etc. are very good sources of protein. Specifically, you should go for yogurt which is low in fat such as Greek yogurt for the maximum protein amount per cup.

Yogurt contains other factors that help in proper digestion as well as help in boosting immunity. Another health beneficial factor is that it is good heart health.

Having Yogurt with low-fat content would eventually increase the metabolism of stored fats and will ultimately lead to weight loss.



Broccoli is one of the most underrated food when compared with other veggies. It comes under the category of vegetables high in protein.

It is high in antioxidants as well as is a food high in protein. Broccoli was one of the vegetables that was high in protein, but below I will be mentioning more fruits and vegetables high in protein.

As broccoli is rich in fiber it assists in weight loss. Since being a green vegetable it also aids in proper digestion.



As you may be knowing that many professionals refer to lentils to have in your diet, and the reason behind having lentils is that they are protein-rich food.

Similar to other fruits and vegetables lentils had also got other benefits such as cancer curing, proper digestion, a rich dose of nutrition, and many more.

Again as lentils are rich in fiber and protein it may lead to weight loss.

6)Pumpkin seeds/ squash seeds

Pumpkin seeds/

This is one of the most prevalent foods all over the globe. As seeds of pumpkin or squash when dried and eaten has many health-beneficial factors.

They are indeed a food high in protein but also contain other valuable nutrients, fibers, and essential elements.

Seeds unless and until taken in too excess won’t lead to weight gain.



Legumes not only have got great protein amounts but also have fibers & nutrients essential for the healthy functioning of your body.

Having legumes in your diet will help you in many aspects such as improved heart functions, may reduce blood pressure, and many more…

Legumes lead to a feeling of fullness after being eaten. This can lead to lesser intake and eventually lead to weight loss.



Nuts or peanuts are available in almost every corner of the world. Eating nuts daily insufficient amounts will give you a good amount of protein as well as reduce the risk of heart disease.

Above we saw the protein-rich food for vegetarians or vegan foods high in protein, but now we will be going through the non-vegetarian food high in protein.

#Non-Vegetarian foods high in protein-

9)Chicken breast-

Chicken breast

As many of us already know that chicken breasts have a lot of protein content and hence we intake them to get a protein-rich diet.

10)Lean meats-

Lean meats

Lean meats when compared to other food items have a good amount of protein content. Along with other food, it is also much beneficial.

11)Fish and Seafood- 

Fish and Seafood

Fish and seafood are very rich sources of proteins. Not only that it contains various essential nutrients and elements such as omega fatty acids which are beneficial for heart health.

Many marine fishes such as Tuna, Salmon, and seafood such as Shrimp. are too beneficial for your immunity and health as a whole.



Eggs contain sulfur, lutein, lecithin, and amino acids. All these substances are good for your eyes. Sulfur helps protect the eye lens from cataract formation while lutein decreases the risk of macular degeneration.

Though whole egg has protein and fats, but having just egg white is a pure source of protein.

Protein content in Egg

At the end a small gift from my side- Discount on Protein Supplements For Muscle Building!

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