15 Surprising Sources of Protein for Weight Loss and Muscle Building

Protein is an essential macronutrient that plays a crucial role in muscle building, weight loss, and overall health. While meat, eggs, and dairy are well-known protein sources, many other surprising foods can also help you meet your protein needs. Incorporating these unexpected protein sources into your diet can add variety, improve nutrient intake, and support your fitness goals. Here are 15 sources of protein (many of which are vegetarian/vegan friendly) that can help you build muscle and lose weight:

1. Pumpkin seeds

Pumpkin seeds, or pepitas, are a powerhouse of nutrients, including protein. A single ounce (28 grams) of pumpkin seeds provides about 7 grams of protein. They are also rich in magnesium, which supports muscle function and recovery. Add them to your salads, yogurt, or enjoy them as a crunchy snack.

2. Green peas

Green peas may seem like a humble vegetable, but they pack a protein punch. One cup of cooked green peas contains about 8 grams of protein. They are also high in fiber, which can help you feel full and satisfied, aiding in weight loss. Use them in soups, stews, or as a side dish.

3. Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa offers around 8 grams of protein. This versatile grain can be used in salads, as a rice substitute, or in breakfast bowls.

4. Edamame

Edamame, or young soybeans, are an excellent plant-based protein source. A cup of cooked edamame provides about 17 grams of protein. They are also rich in fiber and essential vitamins and minerals. Enjoy them as a snack or add them to stir-fries and salads.

5. Greek yogurt

Greek yogurt is a popular protein-rich snack, but its protein content often surprises people. A single serving (6 ounces) contains about 15 grams of protein. Choose plain, unsweetened Greek yogurt to avoid added sugars and use it in smoothies, as a base for dressings, or enjoy it with fresh fruit and nuts.

6. Lentils

Lentils are a budget-friendly and nutritious legume. One cup of cooked lentils provides about 18 grams of protein. They are also high in fiber, which can promote satiety and support weight loss. Add lentils to soups, stews, or make a hearty lentil salad.

7. Spirulina

Spirulina is a blue-green algae that is exceptionally high in protein. Just two tablespoons of spirulina powder provide about 8 grams of protein. It’s also packed with vitamins, minerals, and antioxidants. Mix spirulina into smoothies or sprinkle it over salads for a nutrient boost.

8. Chia seeds

Chia seeds are tiny but mighty when it comes to protein content. Two tablespoons of chia seeds contain about 4 grams of protein. They also expand in liquid, creating a gel-like texture that can help you feel full. Use chia seeds in puddings, smoothies, or as an egg substitute in baking.

9. Nutritional yeast

Nutritional yeast is deactivated yeast that is often used as a cheese substitute due to its savory flavor. Two tablespoons of nutritional yeast provide about 8 grams of protein. It’s also fortified with B vitamins, which are essential for energy metabolism. Sprinkle it over popcorn, pasta, or soups for a cheesy flavor boost.

10. Seitan

Seitan, also known as wheat gluten, is a popular protein source for vegetarians and vegans. A 3-ounce serving of seitan contains about 21 grams of protein. It has a meat-like texture and can be used in various dishes, from stir-fries to sandwiches.

11. Mushrooms

These versatile fungi are surprisingly protein-rich, with around 3 grams per cup. They're low-calorie and add a meaty texture to your dishes, making them a great meat substitute.

12. Broccoli

Yes, veggies can be protein powerhouses too! A single cup of cooked broccoli offers around 5 grams of protein, along with tons of vitamins and minerals – a win-win for weight loss.

13. Cottage cheese

Don't underestimate this low-calorie cheese! It's loaded with protein (around 14 grams per cup) and keeps you feeling satisfied. Pair it with veggies and fruit for a balanced and delicious snack.

14. Whole-wheat pasta

Your bowl of whole-wheat pasta is more than a bowl of carbohydrates! Whole-wheat pasta has 7.5 grams of protein per cup, and is a great source of healthy carbs to fuel your next long endurance session. Make sure you top your pasta with a low-calorie sauce to keep your dish from turning into a calorie bomb. Even better, top your pasta with a low-fat, high protein meat sauce to really pack a muscle-building punch.

15. Hemp Seeds

Hemp seeds, like chia seeds, are tiny but mighty when it comes to protein. Three tablespoons provide 10 grams of protein. They also contain omega-3 and omega-6 fatty acids, which are beneficial for heart health. Sprinkle hemp seeds on your yogurt, oatmeal, or salads, or blend them into your smoothies for a protein boost.

How Protein Helps with Weight Loss and Muscle Building

Protein is crucial for muscle repair and growth. When you engage in strength training or any physical activity, your muscle fibers break down and need to be repaired. Protein provides the necessary amino acids to rebuild these fibers, making them stronger and larger.

In terms of weight loss, protein has several benefits:

Satiety: Protein takes longer to digest than carbohydrates, keeping you full longer and reducing overall calorie intake.
Thermic Effect of Food (TEF): Protein has a higher TEF compared to fats and carbs, meaning your body burns more calories digesting protein.
Muscle Mass Maintenance: During weight loss, maintaining muscle mass is crucial to keeping your metabolism high. Protein helps preserve muscle while you lose fat.

Including a variety of protein sources in your diet ensures you get a range of nutrients while keeping your meals interesting. These surprising sources of protein can easily be incorporated into your daily meals, helping you meet your protein needs, support muscle growth, and achieve your weight loss goals.

The Bottom Line

Exploring new and surprising sources of protein can be both fun and beneficial for your health. By diversifying your protein intake, you can enjoy a wider array of nutrients and flavors while supporting your fitness and weight loss journey. So, next time you’re planning your meals, consider adding some of these unexpected protein sources to your plate.

At Body By Ford, our certified trainers can create a customized and comprehensive nutrition plan that works in tandem with your health and fitness goals. Reach out to us here to set up your free consultation, and discover the BXF difference!

Check out our extensive library of free and valuable information about all things fitness, health, and nutrition here!

Ford StevensJune 29, 2024

15 Surprising Sources of Protein for Weight Loss and Muscle Building

1. Pumpkin seeds

Pumpkin seeds, or pepitas, are a powerhouse of nutrients, including protein. A single ounce (28 grams) of pumpkin seeds provides about 7 grams of protein. They are also rich in magnesium, which supports muscle function and recovery. Add them to your salads, yogurt, or enjoy them as a crunchy snack.

2. Green peas

Green peas may seem like a humble vegetable, but they pack a protein punch. One cup of cooked green peas contains about 8 grams of protein. They are also high in fiber, which can help you feel full and satisfied, aiding in weight loss. Use them in soups, stews, or as a side dish.

3. Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa offers around 8 grams of protein. This versatile grain can be used in salads, as a rice substitute, or in breakfast bowls.

4. Edamame

Edamame, or young soybeans, are an excellent plant-based protein source. A cup of cooked edamame provides about 17 grams of protein. They are also rich in fiber and essential vitamins and minerals. Enjoy them as a snack or add them to stir-fries and salads.

5. Greek yogurt

6. Lentils

Lentils are a budget-friendly and nutritious legume. One cup of cooked lentils provides about 18 grams of protein. They are also high in fiber, which can promote satiety and support weight loss. Add lentils to soups, stews, or make a hearty lentil salad.

7. Spirulina

Spirulina is a blue-green algae that is exceptionally high in protein. Just two tablespoons of spirulina powder provide about 8 grams of protein. It’s also packed with vitamins, minerals, and antioxidants. Mix spirulina into smoothies or sprinkle it over salads for a nutrient boost.

8. Chia seeds

Chia seeds are tiny but mighty when it comes to protein content. Two tablespoons of chia seeds contain about 4 grams of protein. They also expand in liquid, creating a gel-like texture that can help you feel full. Use chia seeds in puddings, smoothies, or as an egg substitute in baking.

9. Nutritional yeast

10. Seitan

Seitan, also known as wheat gluten, is a popular protein source for vegetarians and vegans. A 3-ounce serving of seitan contains about 21 grams of protein. It has a meat-like texture and can be used in various dishes, from stir-fries to sandwiches.

11. Mushrooms

These versatile fungi are surprisingly protein-rich, with around 3 grams per cup. They're low-calorie and add a meaty texture to your dishes, making them a great meat substitute.

12. Broccoli

Yes, veggies can be protein powerhouses too! A single cup of cooked broccoli offers around 5 grams of protein, along with tons of vitamins and minerals – a win-win for weight loss.

13. Cottage cheese

Don't underestimate this low-calorie cheese! It's loaded with protein (around 14 grams per cup) and keeps you feeling satisfied. Pair it with veggies and fruit for a balanced and delicious snack.

14. Whole-wheat pasta

15. Hemp Seeds

How Protein Helps with Weight Loss and Muscle Building

Protein is crucial for muscle repair and growth. When you engage in strength training or any physical activity, your muscle fibers break down and need to be repaired. Protein provides the necessary amino acids to rebuild these fibers, making them stronger and larger.

In terms of weight loss, protein has several benefits:

Satiety: Protein takes longer to digest than carbohydrates, keeping you full longer and reducing overall calorie intake.

Thermic Effect of Food (TEF): Protein has a higher TEF compared to fats and carbs, meaning your body burns more calories digesting protein.

Muscle Mass Maintenance: During weight loss, maintaining muscle mass is crucial to keeping your metabolism high. Protein helps preserve muscle while you lose fat.

The Bottom Line

At Body By Ford, our certified trainers can create a customized and comprehensive nutrition plan that works in tandem with your health and fitness goals. Reach out to us here to set up your free consultation, and discover the BXF difference!

Check out our extensive library of free and valuable information about all things fitness, health, and nutrition here!