Tofu is a versatile plant protein that contains all essential amino acids.

White-fleshed fish

Cod and halibut are excellent providers of hunger-satisfying protein with little fat and calories, offering 3 grammes of fat, 20–25 grammes of protein.

Plain Greek yogurt

Low-fat or nonfat Greek yoghurt has double the protein of normal yoghurt. It's sugar-free.

Peas &lentils

Protein-rich beans, peas, and lentils. High in fibre, they may decrease cholesterol if eaten consistently.

Skinless chicken

Skinless chicken If you remove the skin before or after cooking, chicken and turkey breasts are high in protein and low in fat.

Cottage cheese

Cottage cheese is a good source of protein, and single-serving packages make it more handy. Calcium-rich.

Lean beef

B vitamins, zinc, and selenium are in lean meat. Lean beef has fewer than 10 grammes of fat per 3.5-ounce (100-gram) cooked dish.

 Peanut butter

Powdered peanut butter has fewer calories and fat than traditional peanut butter. Peanut butter's natural oil is heart-healthy but calorie-dense.

Egg white

Only a tad more than a quarter of the calories in whole eggs are found in the whites, which contain half the protein.

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