Cod is among the highest protein and lowest calorie seafood choices you can make.


Haddock is another great white fish that is low in calories and fat, and rich in nutrients including B vitamins, selenium, and phosphorus.

Chicken Breast

Chicken is the most popular animal-based "meat" protein enjoyed in the United States.

Turkey Breast

Even leaner than chicken breast, turkey breast is a top choice to pack in more protein per calorie.

Fat-Free Cottage Cheese

Fat-free cottage cheese is a great choice to pile on the protein without adding extra fat or calories to your diet.

Egg Whites

A study in the journal Foods reported that egg protein has an amino acid score of 100, indicating it's the most absorbable type of protein you can eat.

Nonfat Plain Greek Yogurt

If you want to up the pro in your diet, non-fat Greek yogurt is a must-have. Traditional Greek yogurt is strained to lose the watery whey,

Firm Tofu

For plant-based protein, tofu is a great option as it contains all nine essential amino acids like animal-based protein foods.

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